Tag: Mark Nestel

Rucking to find the million dollar bridge

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WARMUP: put rucks on, grab one sandbag to share while exploring a route to the spring trails trying to find the million dollar bridge
THE THANG: leave NAFO parking lot, go up the the traffic light and cross the street to hit the service road in front of the small strawberry field, the idea was to get into archer loop and go towards the barn but couldn’t find a clear path, walked next to road until we got to adventure rd.
Left on mill pond, all the way down to the new “half a million bridge” crossed the bridge and took a right on blue star until we hit the other “half a million bridge”, went across and went up the gravel service road all the way to the barn, left on parking lot and into archer loop, followed until we were close enough to the small strawberry field and went across the woods to hit a service rd, and then back to NAFO. This is what I wanted to do to begin whit at the beginning to avoid walking almost a mile next to Springfield pkwy.
Not happy with 4.5 miles, pax suggested to keep going and looped around the elementary school and back to COT.

MARY: take rucks off
ANNOUNCEMENTS: Manion, Bethel
COT: stays in COT

Tinsel OUT

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All The Corners

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WARMUP: Mosey, SSH, Plank, Imperial Walkers, Hillbilly Walkers, Best Damn Stretch, and maybe 1-2 others I am forgetting

THE THANG:
First
4 corners – Corners were the corners of the HT parking lot

  • 20 Squats
  • 15 Big Boys
  • 20 Lunges
  • 15 Pike Plank Toe Touches

MOT: Run

5 rounds of that

Second
EMOM 10

  • Flying Squirrels
  • LBC
  • Seal Jacks
  • Good Morning

MARY: She was not answering today
ANNOUNCEMENTS: Read your newsletter
COT: Prayers, More Dad-vice, Praises, etc.

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Go The Extra Mile

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The runners took a familiar route to Harvest Pt and back. Ruckers traveled aimlessly around Baxter with good fellowship and conversation. The message this morning was do a little extra distant in support of Wegman's who is running the Boston Marathon. He has put in lots of early morning training runs leading up to this event. Lots of great HIMs have supported him along the way.
Special prayer this morning as he completes this goal.

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Sandbag & Rucksack workout

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WARMUP:

  • 20 Side Straddle Hops
  • Down dog (stretch out the calves) to up dog
  • 20 Big Arms Circles 10 forward and 10 back

THE THANG:
Move with rucksacks and sandbags to the crosswalk by the baseball field. Traverse around the TCES campus and stop for the occasional beatdown per below.

  • 50 Sandbag overhead lunges [50 steps]
  • 50 4ct flutter kicks [sandbag or ruck pressed away from chest]
  • 20 sandbag front squats
  • 20 sandbag tosses
  • 50 Sandbag overhead lunges [50 steps]
  • 20 lateral sandbag pulls + mountain climber 4ct
  • 10 sandbag tosses over each shoulder [20 total tosses]
  • 20 sandbag Pushups
  • 20 sandbag thrusters

Head to COT

  • 5 sandbag man makers
  • Finish: 1 minute overhead sandbag hold

MARY: N/A
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is… Prayers for travel, marriages and healing

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Ruck Relay Rumble

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Intro, Warning Label and Welcome Given
WARMUP: Mosey to the back lot for warm up shenanigans:
In Cadence of 10:
Hillbilly and Imeprial Walkers
Cherry 🍒 Pickers and lap around
Teams of 4 Assembled
THE THANG:
I crew member rucks a lap around the lot with a sandbag while the crew performs the following movements:

  • 20 Squats
  • 15 Merkins
  • 20 Ruck Swings
  • 15 Ruck Curls
  • 15 Ruck Tricep Pulls

Switched Rucker after every lap.
Some laps had two Ruckers, other laps had whole crew Ruckers, a few had 3 Ruckers
To Reach finish line all crew came together to finish collaboratively the following goals:

  • 100 Squats
  • 100 Merkins
  • 100 Single Leg count flutter kicks

MARY:
Different pax got opportunity to call a movement so we could finish together
ANNOUNCEMENTS: upcoming CSAUPS, bethel church service, and reminder that together we can overcome anything. We are not intended to do it alone
COT: Always there, always honest, always needed!

Ruck Relay Rumble

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No route suggested.

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I didn’t even bother suggesting a route. Half the guys were going on trails to ruck train, the other half already knew where they wanted to go. And Vuvu and Stagecoach plotted their own deal together. Hey, I’m not bitter.

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Everything and All of Them Smokin Workout

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Warm-Up:
SSH x 25
Imperial Walkers x 15 (IC)
Moroccan Night Clubs x 20 (IC)
Windmills x 10 (IC)
Strawberry Pickers x 10 (IC)
Cheese Shredder

Block 1: Load & Move:
AMRAP (5 minutes) x 2 Rounds:
Sandbag Clean to Shoulder x 10
Ruck/Weighted Vest Walking Lunges x 20 steps
Kettlebell Swings x 20
Bear Crawl (ruck on) – 25 yards

Block 2: Grinder Circuit:
3 Rounds:
Sandbag Squats x 20
Kettlebell Renegade Rows x 10 each arm
Ruck Push-Ups x 20
Kettlebell Curls x 20
Plank Jacks (ruck on) x 20
Rest: 60 seconds between rounds

Mary:
Flutter Kicks until time was up (IC)

Announcements: Read your newsletter

COT: Prayers and Praises

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Stairs, step ups, heavy weight carry, broga

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WARMUP: load up rucks, sandbags and kettlebells
THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises, progressive all the way to 10 step ups each leg and 40 calf raises (total reps 110 step ups and 220 calf raises) load up weight and head to the Sunbelt parking lot.
Split the pax in two teams, team one carries all weight, all rucks, sandbags and kettlebells down about 50 yards each way while team two crunches those abs, rinse and repeat times 3.
Load up and back to amphitheater

MARY: 12 minutes of stretches and broga. Back to COT
ANNOUNCEMENTS: frozen chicken collection by suplex and poppins.
Sign up for Bethel next week.
Keep training for May 16th event.
The Manion is coming in April.
If you are over 45, please get a yearly check up and ask your doctor for colonoscopy.
COT: prayers for Uhaul’s family and unspoken prayers that we all carry in our hearts.

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