Category: the coachs box

Juggernaut June-week three

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WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers

THE THANG: race- Nur /emom
For 1 mile, every time the EMOM bell rings, PA choice of: 25 LBC, 15 plank jack, or 10 flying squirrel.
Once 1 mile is complete, record time, resume at your own pace… Change MOT as desired.

MARY: within warm-up and 😉

ANNOUNCEMENTS: hog and coyote, read your newsletter

COT: band camp led a discussion on virtue of leadership-commitment. Prayers and praises were shared.

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Juggernaut June Week-1

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WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain.

THE THANG: EMOM mile race
Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10 Merkins, 15 air squats… Then resume.
When the fifth lap (1 mile) is finished, short break to record time, then resume until 530.

MARY: not today… She stayed dry and fart-sacked I guess

ANNOUNCEMENTS: T&H, H&C CSAUP’s
SSST @ BoG Sunday

COT: Poppins led talk on Candor: defining & characterizing, application, and general discussion of how to effectively bring this into our lives.

After a name-o-rama: praise is lifted for good medical news, prayers for patience and other stuff, too, approved by Sky-Q

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4-Stations for 4-Laws

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WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins

THE THANG:
Sideline to sideline…
10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station
20 Yd: walking twist Lunges w/ Cindy, 25 Hello Dolly on other sideline, jog back…
30 Yd: Bear Crawl w/ Chainz to sideline, 25 Dying Cockroaches, …
40 Yd: 2-man log Rifle-Carry (3rd pax on kettlebells), 25 Merkins

All of this 2x-though

MARY: she was all up on our THANG

ANNOUNCEMENTS: newsletter

COT: 3rd-F convo on Q3.10 (Consistency), application of 4-Laws from ATOMIC HABITS, and the critical need for external accountability + the inherent value of Shieldlock and Whetstone

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Volleyball Challenge

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Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box”

Warmup:
– Bear Crawl
– Imperial Walkers
– Windmills
– Merkins
– LBC

THE THANG:
50-100-150 Dora. Bear crawl when your partner is working on the exercises.
– 50 Merkin
– 100 Lt Dan
– 150 Freddy Mercury

Volleyball Challenge:
1. Partner stays at the 50 yd line. Partner B starts at the 45 yard line.
2. Partners must successfully throw and catch the volleyball back and forth without dropping. One throw and one catch for each partner.
3. Partner B moves five yards closer to the end zone. Repeat step 2.
4. Repeat step 3 until either Partner B reaches the ten yard line or there is a drop. At that point both partners must do Lt. Dan/Apollo Onos; quantity is the last yard line that Partner B was on with successful throws.
5. Repeat

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Leg Day at the Box

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WARMUP: It’s the Coach’s Box, there is no warm-up. Ain’t nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste.

THE THANG: Moseyed to the hill in front of the school.

Time Under Tension: Partnered up, Partner 1 runs down the hill and back up while Partner 2 holds the Al Gore position, flapjack. Completed 3 rounds.

Moseyed to the school and found some benches.

Bench Work: Step-Ups and BSSs were the exercises.
15 Step-Ups with the right leg followed by 15 Step-Ups with the left leg, go immediately into BSSs 15 each leg. Continued in this manner for reps of 12 & 9.

Moseyed back to COT area and asked PAX to circle up.

Jack ‘Jane Fonda Style’ Webb: 1 to 4 ratio escalating to a total of 10 & 40. Exercise for the 1 was Forward Lunges ( on the 2 count it was 2 lunges per leg, 3 count was 3 lunges per leg, and so on ), Exercise for the 4 was low squat pulses ( get deep into an Al Gore position and then pulse with your legs ).

Legs were feeling it afterwards.

MARY: It was LEG DAY so she was not invited.

ANNOUNCEMENTS: Went right into our conversation about motivation vs. fear. Discussion went a little over our time limit so this part was skipped.

COT: STK

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Solo yet not alone

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WARMUP:
Mosey 1 mileish
Normal static stretching
THE THANG:
5 sets of
– 25 pushups
– 25 LBCs
– 25 squats
– 10 dips
– 10 chin ups

Then met up with <#C02P7E2V66B> and walked back to their starting point

MARY:
None
ANNOUNCEMENTS:
See newsletter
COT:
At <#C02P7E2V66B>

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Cindy 1, Pusher 0

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WARMUP:
SSH
Windmill
Low slow squats
High knees

THE THANG:
Pacer test – if you don’t know what it is, ask your elementary kids or google it.

After you are dropped from pacer test move over to cinder block workout

Rep counts start at 5 and increment by 5 after each round

OH press
Chest press
Lat raises
Leg raises
LBCs
Merkins on block

Farmers carry 25 yds and back

Repeat
MARY:
ANNOUNCEMENTS:
COT:

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Accelerating all 3Fs

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WARMUP: short warmup – side straddle hops, planks, and downward dog/ honeymooner stretches
THE THANG: 20 minutes – 3 rounds of (20) overhead presses, (20) swings, (20) CDDs, and (20) bent over rows…with another 120 merkins and running in between
MARY: “Defining Acceleration” what does it mean to accelerate? Pushing into all 3 Fs and what that looks like to invigorate a man for the greatest impact. Scriptures 1F 1 Corinthians 6:19 2F Ecclesiastes 4:9-12 3F John 15:5
ANNOUNCEMENTS: news letter
COT: oops – see Mary section

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