Tag: Mark Nestel

Two Bags of Treasure

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Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.

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Two Bags of Treasure

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Chilly morning at the Corral..Most stayed in their vehicles until a few minutes before wheels up. We had a FNG, one of his buddies had mentioned our group. FIrst name Greg, went to ECU (Home of the Pirates). We all thought about the character in Dodgeball movie, Greg the Pirate.
We got started with warm-ups in the parking lot (SSHs, Imperial Walkers, Windmills, Plank, Peter Parkers, Parker Peters).
Next, we used the two sandbags. Two men carried the sandbags around the parking lot until the rest of the group ran around the parking lot and caught up with them. It was suppose to be a tempo run in the opposite direction, but it ended up being more like a catch me if you can. Remember – not a professional. We rotated until everyone carried a bag.
Next, we moseyed to the Pet grooming store, dropped the bags and ran to the oppose side of the parking lot. Two pax ran to the bags and did 5 reps of Manmakers (rd1+rd3), Squat Thrusters (rd2) while the other pax did various exercises. Flapjack – three rounds.
I did get a chuckle when Change Order said to the FNG, “Grab you ankles” as he describe how to do a Monkey Humper.
Few minutes left for some Mary.
Back to COT.

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Smells like…..well, you know 🤷‍♂️

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WARMUP: Mosey to Grace Presby – SSH, LSS, MNC’s out of people’s chair, merkins, planks and a bit of Broga posing….but just a bit.
THE THANG: Dora appeared where the smells were most suspect
100 – burpees
200 – squats
300 – flutters

Mosey to the tire store for 7’s – Mike Tyson’s with Diamond merkins bear crawling in between.  

MARY:  just enough time for boxcutters before 0600 called
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks 1/2 shell for the call. Always honored to lead.
👁️

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Intangibles

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WARMUP: Lunged 150′ run back
bear crawled 150′ run back
partner carried 150′
THE THANG:
DORA
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
150 Erkins 150 Erkins
125 Squats 200 Squats
75 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises

Timer: lap+wall climb

Super Sets from 10 reps down to 1 rep

SSH
Burpees
Merkins
Mountain Climbers
V-Ups

MARY: None
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Puzzling

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*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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Puzzling

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*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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How Far Will You Go?

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WARMUP:
THE THANG:

160, left on Main Street
Right at Hardee’s
Left onto Unity St (post office)
Left onto E Close St, left to Spring St
Right onto Clebourne St
Back to COT – 4.5 miles

E Leroy st (second side street off Unity is just under 4 miles

Each street after Leroy is about .1 mile farther, starting with 4 miles

Left onto Clebourne at Hardee’s is 3.2 miles

MARY:
ANNOUNCEMENTS: Cannoli Run, Rooster Race, Print Shop on Saturday
COT: Marriages, health, newborn children

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Oh, here we go again…

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WARMUP

Windmills (IC)
Quad Stretch
Downward Dog stretches
Mosey to Grace Lot
IW (IC)
HW (IC)

THE THANG – EXERCISE LADDER

Cardboard with Exercises on each end of lot

Complete first exercise and run to other side

Complete first exercise at the other end and run back and forth working way down the list

Side 1:

5 Burpees
10 Carolina Dry Docks
20 Diamond Merkins
30 Merkins
40 Shoulder Taps (20 each side)
50 American Hammers
40 Shoulder taps (20 each side)
30 Merkins
20 Diamond Merkins
10 Carolina Dry Docks
5 Burpees

Side 2:

5 Burpees
10 Bobby Hurleys
20 Good Mornings
30 Lunges (15 each side)
40 Squats
50 LBCs
40 Squats
30 Lunges (15 each side)
20 Good Mornings
10 Bobby Hurleys
5 Burpees

At the end, we did 3 rounds of sprints down and back. 100% down and 75% back.

Mosey back to COT

Did some Broga and 1 minute elbow plank hold to end.

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