Category: the coachs box

Ladders and The Queen

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WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey

THE THANG:

start at goal line. Run to 10 – do the exercise – run back – do the burpee… run to 20….

Ladder:
10 – big boy situps
1- burpee
20 – merkin
2-burpee
30-mountain climber
3-burpee
40 – squat
4-burpee
50 – LBC
5- burpee

We made it up to 50…back down to 10 on the far side… back up to 50…and between 40 and 20 back on the near side

MARY: in the ladder
ANNOUNCEMENTS:
COT:
QSource – Q1.3 – Queen – what we put in our bodies – nutrition. You can’t or king your Queen. Meaning you cannot do enough fitness (king) to get to ignore nutrition. The sooner we accept this the sooner we can work on the balance. It is as much( if not more) a quality game as it is a numbers(calorie) game. AND factors like Sleep & Stress have proven physiological impacts on the what the body does with the food you give it.

Lay the bricks –
build positive habit through trial and error – one brick at a time. What works for 1 may not work for another.

Setup Accountability
-Standard
-enforcement
-consequence

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Playing with Bricks at the Box

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WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover.

THE THANG: Had 3 JWebbs planned, only completed 2

1st JW – 1:4 ratio finishing at 10:40, Lunges:Squats. Lunges were each leg, everytime you went down into lunge position you performed a lateral raise with the bricks, during squats PAX were asked to hold the bricks in the lateral raise position until completion of the set.

2nd JW – 1:4 ratio finishing at 10:40, MerkinsonBricks:Overhead Claps

MARY: We moseyed back to COT
Had great fellowship discussing influence.

ANNOUNCEMENTS: Bethel Men’s Shelter, Trash Pick Up, Jaegar Sprint, BreaktheDam, read your newsletter

COT: STK!

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(Relationship) Malpractice Insurance

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Warm up, :  SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s,  WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee
Thang: run & gun accumulator… Mosey, keep adding an exercise.
– 1) 5 Lt. Dan-Ohnos
– 2) 20 LBC
– 3) 10 MERKIN
– 4) 10 pickle pounder
– 5) 5 Kosak lunges each side
– 6) 10 Shakira (five each
– 7)Freddy Mercury (each)
– all we had time for
530-6: Framing the Topic:
“Most of us carry insurance for the stuff we’re afraid of losing — house, car, health. But what about malpractice insurance for our relationships? What are we doing to prevent damage before it happens?”
Q Source “M” concept:
– We have a finite number of arrows (time, energy, attention).
– We don’t know how many we have.
– Where we aim determines our IMPACT.
– Relationship malpractice is what happens when we mis-aim or neglect our Concentrica.
Where Are Your Arrows Going?
– Where do most of your arrows go right now? (Work? Kids? Phone? Fitness? Wife? Church?)
– If someone audited your calendar, what would they say you value most?
– Who in your Concentrica hasn’t gotten many arrows lately?
Early Warning Signs of Malpractice
– What are early warning signs that you’re drifting relationally?
– How do you know when you’re becoming transactional instead of intentional?
– What behaviors show up when you’re overextended? (Short temper? Withdrawal? Phone scrolling?
Preventative Practices (Insurance Premiums)
Insurance requires regular premiums. What are the relational premiums we pay?
Ask:
– What’s one simple practice that keeps you connected to your M?
– Do you schedule connection or just hope it happens?
– What’s a non-negotiable rhythm in your week that protects your relationships
Examples you can seed if needed:
– Weekly date night (even at home)
– Device-free dinners
– 1-on-1 time with each kid
– Monthly “state of the union” with spouse
– Texting a friend intentionally.
Legacy Question 
If you ran out of arrows next month, what relationship would you regret neglecting?
– What’s one arrow you need to intentionally aim this week?:
“What’s one premium you’re committing to pay this week?”

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Back to the 90d

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Warmup
Liberty gauntlet
SSH
Imp Walkers
Hillbilly Walkers
Low slow squats
Merkins
Broga
Bear crawl Indian run
The 90s Do Do Do Dora
90 merkins
90 Carolina Dry Docks
90 Squats
90 Lunges
90 LBCs
Longest yard
10 yard you soldier and duck walk / merkins and squats
Mary
Freddys
Pickle pointers

ANNOUNCEMENTS:
Newsletter
Pizza

COT:
Aging and preparedness

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Patience is a Virtue

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Windmills – 10 IC
Moroccan NC – 10 IC
Mosey lap around AO

Main Thang:
Round 1: Cinder Strength
Perform 3 rounds: (10, 15, 20 reps)

Cinder Block Squat Press (Thruster)
Cinder Block Rows
Cinder Block Lunges (Rep per leg)
Cinder Block Curls
Cinder Block Flutter Kicks (with a press)

Recovery: Mosey to 50 yards and back between rounds.

Round 2: Tire Gauntlet
Tire Flips – One person Flips the tire, while the other person does a Burpee switching until the 20 yard line and back
2 rounds total.

F3 Discussion:

Patience as Faith in Motion
An F3 Discussion on Work, Kids, and Marriage

In F3 we talk about credible leadership. Credibility doesn’t come from volume, speed, or force. It comes from consistency. Patience is the proving ground where faith stops being theoretical and starts being operational.

At Work: Stewardship Over Speed
Work will tempt you to rush—deadlines, emails, personalities, pressure. Patience at work is trusting that integrity still scales, even when shortcuts look faster. Faith reframes your job as stewardship, not identity. You execute with excellence, you treat people well, and you let God manage outcomes. Impatience says, “I need control.” Faith says, “I’ll do my part and let the rest unfold.”
F3 takeaway: Post daily. Lead calmly. Results follow discipline, not anxiety.

With Kids: Formation Takes Time
Kids are a long-term discipleship program with no instant feedback. Patience keeps you from reacting emotionally; faith keeps you focused on formation, not behavior management. You’re not raising kids—you’re raising future adults. Every patient correction, every calm boundary, every prayer is a deposit you won’t see immediately.
F3 takeaway: Train, don’t terrorize. Model what you expect. Trust the harvest.

In Marriage: Covenant Over Convenience
Marriage will test patience more than any AO. Faith reminds you this is a covenant, not a contract. Patience shows up as listening before speaking, grace before judgment, and presence over distraction. You lead best at home not by winning arguments, but by serving consistently. Strong marriages aren’t built in emotional highs—they’re forged in steady faithfulness.
F3 takeaway: Protect the relationship. Lead with humility. Play the long game.

The F3 Framework
We don’t rush reps. We don’t rush results. We don’t rush growth. Faith sets the destination; patience controls the pace. When life gets heavy, patience keeps you disciplined, and faith keeps you hopeful.

Bottom Line
Patience is faith with boots on the ground. It’s how a man leads when no one is watching, when progress is slow, and when outcomes aren’t guaranteed. Stay anchored. Stay disciplined. Trust God’s timing—and keep posting.
Strong men aren’t in a hurry. They’re in position.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Was Cindy Lauper, Ended up being solo

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I was the only one working out, so I scrapped my plans and did a few laps around the marching band skillet and mixture of LBCs, merkins, merkins against the brick post, and bench dips.

Soundtrack: Amazon Music Playlist: ”F3 30/30 Cindy Lauper”

For the second 30 minutes, Cherry Pie showed up and we chatted over some coffee.

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3 Man Relay

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WARMUP: Mosey, SSH, MNC, Imperial Walker, Hillbilly Walker, Merkin
THE THANG: We did a 3 many relay where one pax ran the 100 yard and the other 2 did the exercise until the pax got back. We did OYO squats, reverse lunge, merkins, shoulder taps, plank, calf raise, flutters, American hammer.
MARY:
ANNOUNCEMENTS:
COT:

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The skillet; Hope&Joy

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WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice)
THE THANG:
Start at one end of the skillet run 10yds and do an exercise. Ladder across 10-20-30-40-50-40-30-20-10.

1st time across: Burpee 1-2-3-4-5-4-3-2-1
2nd: Merkins- 5-10-15-20-25-20-15-10-5
3rd: squats: 10-20-30-40-50-40-30-20-10

Mosey around skillet back to COT

MARY: is a beacon of Joy in her visit to cousin Elizabeth (Luke 1:46-56)

ANNOUNCEMENTS: 12/24 convergence
COT: Hope and Joy. Shared how these have appeared in our lives and changed with the seasons of life. We also shared the struggles we face as men, husbands, fathers etc… to maintain a posture of Hope and Joy in our lives amid the daily chaos surrounding us and the challenges of balancing that real, genuine posture vs. just “pretending” all is ok. Most of us walk around carrying more on our shoulders than we talk about, and can easily become weighed down… affecting our ability to experience hope and joy.

Romans 15:13
“I pray that God, the source of hope, will fill you completely with joy and peace because you trust him. Then you will overflow with confident hope through the power of the holy spirit”

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7 of Diamonds / Fatherhood

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We had a 7 of Diamonds workout in the band lot.
7 burpees at each corner(28)
14 Merkins each corner (56)
21 LBC’s each corner (84)
28 squats each corner (102)
21 LBC’s each corner (84)
14 merkins each corner (56)
7 burpees each corner (28) (Skipped for ABC’s)
Finisher of ABC’s on your 6
feet elevated like 6-inch hold – spell out the alphabet with your feet. Capital letters only.
Close it out with 30 minutes of fatherhood wisdom

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