Tag: Mark Nestel

Cubbie Testimonial

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1/9/24 – the Ranch Bootcamp
PAX
Soup to Nuts
HalfShell
Rainmaker
JWOW
Birdcage
Sugarbug
Kielbasa
Grout
Kermit
Harry Carey
Masterpiece
Mark Nestel Change Order
Cubbie

Warmup
SSH
Cherry Picker
Windmill
Peter Parker
Parker Peter
Planks and Yoga

The Thang:
Playground – 15 reps x 2
Pull-ups
Dips
V-ups

Progressive ladder, 15 reps run 1 lap
1. Merkins
2. Bobby Shirley’s
3. LBC
4. Burpees
5. Lunges
6. I had more planned but we ran short on time

Mary
– Rosalina’s
– Box Cutters
– Leg lifts

During that time I shared my testimonial. You are not the worst thing that has happened in your life.
God is great.

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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4 corners of Pain

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She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP!
WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins. Some karaoke thrown in for good measure to get blood pumping on cold morning.
THE THANG: 4 corners with reps of 25 each. Run between the corners. Squat, Carolina Dry Docks, Merkin, Mountain Climbers.
MARY: yep with some stretching
ANNOUNCEMENTS: Charity Wine Dinner fundraiser Feb 6th at Epic. Sign up is in 2nd F channel.
COT: Bella, sunrises, family travel, the Pax.

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Kicking our asses in between the holidays

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WARMUP:
THE THANG:

3.5 miles ran

1st loop
15 burpees
From Brayden Clubhouse, run to 160
15 merkins
Run back to Clubhouse

2nd loop
15 leg lifts
Run to Emory and Helton
15 box cutters
Run back to Clubhouse

Repeat 2x

MARY:
ANNOUNCEMENTS:
COT: make vacation time intentional with 2.0s
Go see Mufasa – both good and bad leadership lessons were on display.

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