Category: the coachs box

15 minutes of a good time

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WARMUP:
Walk done waiting for a delinquent Q

THE THANG:
Band Parking Lot ladders
Merkins
LBCs
CDDs
MOT: Lunge and Bear Crawl

8s
Squat
SSH
Run to 50 yard line in between

MARY:
None was done

ANNOUNCEMENTS:
Jaeger

COT:
Health
Kids
Being more open and authentic to others

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Receipts/BackBlasts Matter

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WARMUP: the usual
THE THANG: Cinderblock stuff from HH (who should’ve created this BB; I waited, reminded, and now doing since my guy this AM is already on top of his…)
Happy- feel free to edit this…

MARY: some w Cindy yes
ANNOUNCEMENTS: newsletter
COT: 30 min- executed by Bass on topic of Surrender

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For the love of Cindy

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WARMUP: 20 SSH, 10 Windmills 15 IW &HW
THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf raises, rinse and repeat until it was time for Cubbie
ANNOUNCEMENTS: Rooster in RH 3/1 Convergence at the Hive 3/14, Jaeger 3/15
COT: Prayers for marriage and for being the fathers our children need us to be.

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30 Fishin Gone / 30 Gone Fishin

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WARMUP: SSH, CP, IW, Merkins, All IC
Shakira (five each direction) OYO

THE THANG:
3stations: cinderblock, fire hose, lap around the parking lot. Rotate upon completion of lap.

Round 1 and 2:
Firehouse – battle ropes,
Cinderblock-5 man-makers, 10 curls, 10 press, 10 0H tricep… Rinse repeat

Round 3 and 4:
Fire hose, renegade lat-pulls, 5 front-raise slams, 5 side -raise slams, rinse repeat
Cindy – Tower of power X5, 10 gorilla Rows, rinse/repeat

Third F conversation about making lemonade from lemons. Some good crossovers into the nature of forgiveness, grief, etc..

MARY: nope… our M’s have different names – who’s mary?

ANNOUNCEMENTS: Newsletter / Flag Football Fort/Rock??
COT: Held

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VQ in The Fort Region

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I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wing. The Anchor Bar is a restaurant in Buffalo, NY is famous for the first place to serve chicken wings as we know them today. More on that below. In my 8+ years doing F3 this is my Q outside the Rock Region. It was a great morning meeting new pax.
WARMUP:
The disclaimer was given and we warmed up with:
– 1 dozen Windmills IC
– 1 dozen Imperial Walkers IC
– 1 dozen Hillbilly Walkers IC
– 1 dozen Low Slow Squats IC
THE THANG:
This 4-Corner workout was inspired by the way chicken wings were originally served at The Anchor Bar. Back in the day wings were served by the dozen mild, medium, hot or extra hot. So, each round of 4-corners consisted of a similar exercise at each corner progressively getting a bit more difficult. 1 dozen of each exercise were performed OYO.
– Round 1 – Flying Squirrels, Burpees, Diamond Burpees, Hand Release Burpees
– Round 2 – Rosalitas, Hello Dollies, Freddie Mercuries (Double Count), Flutter Kicks (DC)
– Round 3 – Carolina Drydocks, Merkins, Diamond Merkins, Hand Release Merkins
– Round 4 – Seal Jacks, Side Straddle Hops, Smurf Jacks, Bomb Jacks
– Round 5 – LBC’s, Gas Pumpers, V-Ups, Big Boy Sit-ups
With time remaining, we did my “hot wing eating contest”. In my hometown the was a restaurant the would have a hot wing eating contest where the would give each contestant a pile of their hottest wings (Volcanic). Whoever ate the most in the allotted time was the winner. My F3 version was Balls To The Walls until one pax remained in the position. Your “wings” are sure to burn when you’re down.
MARY:
No time
ANNOUNCEMENTS:
Announced.
COT:
<@UGU3XR5RP> took over from here and led a great discussion on Not Looking Back. It revolved around the passage in the Bible where Lot’s wife looked back and was turned in to a pillar of salt. Once we pick up our cross to follow Jesus, we should not turn back to our wicked ways. Instead, keep our eyes looking forward affixed upon Jesus. It is easier said than done.

I’m not doing the discussion justice, so I urge Band Camp to add more in the comments.

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Unity- that’s a unity!

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WARMUP:
F3 Tabata Workout (20 minutes)

Started off pulling up UNITY- Queen Latifah to set the tone

– Warm-up (5 min)
20 SSH IC
– Imperial Walkers and Hillbilly walkers(10x)
– Mike Tysons (10x)
– LBCs (10x)
– Flutter Kicks (10x)

THE THANG:

Run to Cindies and Pull up bars

– Tabata Circuit (20 min)
– 4 rounds of 8 exercises (20 sec work, 10 sec rest)
– Pull-ups
– Cinder Block Thrusters
goblet squats
– Burpees with Cinder Block Jump overs
Burpee pull ups
Derkins
Curls
Skull crushers

Run back to STARTEX, flipped it to my man Goose

Went inside and had a great conversation about UNITY

MARY: nope
ANNOUNCEMENTS: D2D
COT: aye

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30/30 Hominy Time – Blind Melon soundtrack

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30/30 Format.
Q for first 30 minutes 1st F: Hominy
Q for second 30 minutes 3rd F: Bitcoin

WARMUP:
– Mosey a lap
– Side Straddle Hop
– Big Boy Situps
– Imperial Walkers
– Windmills
– American Hammer
– Plank
THE THANG:
Commence soundtrack: Blind Melon. Album: Blind Melon (edited for length. Amazon Music Playlist: “Blind Melon F3 30/30”) We used Suplex’s BIG bluetooth speaker. It bellowed over the entire parking lot. Great volume! But it ran out of battery. Fortunately I had a backup bluetooth speaker for the last five minutes. Not as loud as Suplex’s though.
Part 1: 80-160-240 Dora
– 80 Merkin
– 160 Squat
– 240 LBC
Part 2: Ladder
Complete the first exercise on the list. Run lap. Complete the second exercise on the list. Run lap. Repeat. The lap begins with a 12 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 second plank (We stopped right about here and didn’t run a lap after it.)
The rest of the ladder (didn’t have time for it):
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Big Boys
20 Merkins
20 Low Slow Squats
MARY: None. We finished at 5:30am on the dot. In teaching, we call that bell-to-bell instruction.
ANNOUNCEMENTS: You know, the thing.
COT: Incorporated into our second 30 minutes, 3rd F Q by Bitcoin. Great coffee provided by Suplex.

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Coaching Up

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WARMUP: mosey and some imperial walkers
THE THANG:
4 corners at each corner 10reps of exercise
1.5 miles in and 40 reps of exercise moves
Merkins
CDD
Squats
Dips
Diamonds
Plank Jacks
MARY:
ANNOUNCEMENTS:
COT: Gecko led 5 of us in discussion around forgiveness

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30’s

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WARMUP: SSH, WM, IW, HW
THE THANG: Run lap around field – 30 Merlin’s
Run lap around field – 30 LBC’s
Run lap around field – 30 Squats
5:30a – 6a – 3rd F discussions
MARY: No
ANNOUNCEMENTS: Yes
COT: Yes

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3 lessons – 3 stations

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WARMUP: Nope – only 30 minutes to get right to it
THE THANG:

Lesson 1 – He who suffers before it is necessary suffers more than necessary – Seneca

Station 1 – burpees and Diamond merkins on the hill – 7’s

Mosey to station 2

Lesson 2 – The best remedy for anger is delay – Seneca

Station 2 – series of BTTW with holds and Australian mountain climbers and a few wall sits for fun.

Mosey to station 3

Lesson 3 – The best fruits of this life are good character and acts for the common good – Marcus Aurelius

On the band lot – exercises were called in cadence and 40 yard rugby sprints with 40 yard jog recoveries could be called at any time.
Exercises included:
Merkins
Squats
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops

Wrapped up in time for a protractor session at COT. Then moved on to the 2nd 30 with Hominy

MARY: see above but she wasn’t there. #opentoallmen

ANNOUNCEMENTS: in the newsletter- read it.
COT: 5th core principle

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