Tag: Mark Nestel

Last min before month end v1

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WARMUP: yes
THE THANG: sandbag Indian walk where we had 8 sandbags and we did a full walk around the school. The goal was to learn how to handoff bags while walking ranging from 40, 60, and 80 lb bags.

Round 2 was 4 corners on the soccer field for curls (5), squats (15), shoulder presses (10), and big boys (20). After each exercise, go back to the middle of the field for 5 man makers.
MARY: stretches
ANNOUNCEMENTS: yes
COT: yes

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đź’° Sandbag Extravaganza đź’°

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WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers
THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up and go around the circle for over the shoulder toss until you go back to your bag, rinse and repeat… shoulder sandbags again and complete the loop around the soccer field to the main entrance. Around the clock over the shoulder toss x 2.
Go inside the field, partner up for bear crawl sandbag drag to other end, 2 pax per 1 bag, pick your poison style, reach the other side and toss the sandbag forward.
Line up facing the goal at arms length, we chose 4 sandbags for this, go on a plank and side pull to pax on left, once out of bags run to the end of the line “Indian run style” all the way to the other side of the field, go back to start point but now pull to the right, trying to work both arms and lats; rinse and repeat. Everyone was smocked by the end of this one.
Shoulder sandbags and take a lap around the drop off line.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion, may16th ruck, bethelshelters
COT: stays in COT

🎄Tinsel🎄…. OUT

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A Good Rucking

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WARMUP: There was none
THE THANG:

  • Merkins – 12
  • Swings – 22

  • Get Ups – 5 (side)
  • Man Makers – 12

  • Overhead Presses -12
  • Squats – 22

  • Thrusters – 12
  • Curls – 22

  • Back Rows – 12
  • Split Squats – 22 (Total)

MARY: She was not available today, but we left a message for next time.
ANNOUNCEMENTS: Read your newsletter and sign up for Greater Than
COT: There was COT

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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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