Twisty runs

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WARMUP: we watched Vuvu and Rolloff do a pre run
THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to the parking garage, ran out of Kingsley past SBUX, ran to old Kingsley and either did 1 lap (under 4 miles) or ran an extra loop (just under 5).
MARY: she was not there
ANNOUNCEMENTS: lots of csaups coming up – let’s go!!
COT: Janick’s and Uhaul – heavy prayers!

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Knock out for fun

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WARMUP:
– Moroccan nightclub
– Imperial walker
– Cherri pickers
– Windmill
THE THANG:
– street light ladder x stations
– Reps 5, 10, 15, 10
– Station 1
– side straddle hop
– Squats
– Lunges
– station 2
– merkins
– Plank jacks
– Shoulder taps
– station 3
– mountain climbers
– Big boy sit-ups
– American hammer
– station 4
– box cutters
– Flutter kicks
– Leg raises
– 10 minutes of knockout
MARY:
ANNOUNCEMENTS:
– read the newsletter
– April tortoise and hare
– May 12 hr ruck
– cannoli run
COT:

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Death by burpees & bears

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WARMUP: SSH, Merkins, mountain climbers, cherry pickers
THE THANG: Four corners with bear crawls, 21s of LBCs & burpees
MARY: Yes
ANNOUNCEMENTS: Yes
COT: Prayers and praises

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Touring

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2

MARY:
– Various Mary for the last 4 minutes led by the attendees

ANNOUNCEMENTS: Read your newsletter.

COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.

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Upper Body Bell Blitz

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WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved

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Warm Morning in March

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Thursday 3/12/26 Coach’s Box. 0500-0530 Workout

Soundtrack: Amazon Music Playlist: ”F3 Warm Morning in March”

Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls.

Mosey to Suplex’s F3 sign by Suplex’s old room
Mini-Dora. 50 Merkins. 75 Squats. 100 LBC
The other person runs to the office and back.
For the 50 Merkins, try to have everybody do 25 merkins on their turn and then plank for the rest of the time their partner is running.

Mosey to Benches by R-Wing
1. Dips
2. Step ups
3. Incline merkins
4. Calf Raises on Curb

Mosey back to COT.
Lunge walk to bomb car. Nur back.

Second Half:
Topic: Integrity & Job Interviews: Are you the same person every day at your job as you were in your job interview?

Reminder about the objectives of our 30 minute discussions:
– Talk about a topic that will help us accelerate. Could be any type of thing that’s on your mind.
– It gives men a chance to open up and share. If you’re the Q and you have something to share, then share. But focus on writing some discussion questions that will lead other men to share as well. Always leave plenty of time and space for the other PAX to talk. It might not even be on topic. That’s okay.
– This is like an extended COT. More time to talk. More openness. More vulnerability.
– Even more than with regular COT, personal stuff that is shared here, stays here. But ideas that you get from here should be shared. Go out and apply it. Use it to make your family and your community better.
– The format is 30/30. In the past, we’ve had some variation from that. Coach’s Box’s brand is 30/30

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Bootcamp PLUS with new Mike Tyson PLUS exercise

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WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers

11’s – new Mike Tyson PLUS & squats

MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul

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Jesters

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Jester:

The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration

Every man has his own personal Jester

The jester is a master liar. His 5 lies are

1. You Are The Boss Of Me – “you can stop me whenever you want”
2. You Are What You Do – the stumbling self is the real you
3. You Are (relatively) Not That Bad A Guy – is it really that bad?”
4. The Jester And Virtue Can Coexist – “yeah but”
5. You Can’t Live, If Living Is Without Me – “there is no hope”

But, Preparedness keeps the Jester at bay

“While I can never out-paddle my Jester, the faster my boat is Accelerating through the water the harder it is for him to capsize it.”

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