Category: the coachs box

Abs, Abs and more Abs + Communiation

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WARMUP: Lap around the Skillet, SSH, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Since my shoulder is busted, it was time for some ab work. Line up on the goal line. Run to the 10 yard line, do 10 big boys. Run to the 20 yard line, add one more for 11 big boys. Do this all the way to the other end. 145 total big boys.
Come back the other way, we started on the goal line with 4 count flutters and then did the same thing, add an additional 4 count every 10 yards. By this time, most of us were toast, so starting at the 50 yrd line, we went down to 2-count flutters. 450 flutters total. Run around the parking. Then run suicides for the last 2:30.

Discussion was on Communication with our 2.0's and our M's. Lots of things that we need to do better, but it has to start with us. Be intentional with our communications with our 2.0's and M's. Remember that communication is a tool. Will we use that tool for good or evil?
MARY: Did you see that it was all abs this morning?
ANNOUNCEMENTS: Bethel!!!!! Get out and help!
COT: Mostly happened during our communication discussion.

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Queen Cindy

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WARMUP: Exactly 1 4-count SSH
THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20 Curl-Squat-Thrust, and offset merkins mosey around lot, 20 each presses while flutter, big boys under weight and hammers. Mosey around lot. Last up “Marty Tysons” Marty Byrde idea of Mike Tyson, one limb on Cindy, Mike Tyson, pivot to another limb up. All four limbs is one round, a few of those. Put Cindy’s back, made sure the red Marine logo faced out. Moseyed to Suplex’s classroom, took his picnic bench to the yard. All blessed the table with sweat with Irkins and Dirkins then put table back. Moseyed back to benches, repeated earlier visit
MARY: 2nd 30 was discussions on our Queen and what we can do to keep our various consumptions in check.

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Race to 100 and 100/100 Relationships

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WARMUP: SSH, Mountain Climbers, Hillbilly Walkers
THE THANG: Race to 100, Take a trip, winner calls next exercise:
Shoulder taps
A mix of Merkins
LBCs
Squats
CDDs
Calf raises
Peter Parker's
15 seconds of burpees, for good measure
MARY:
ANNOUNCEMENTS:
COT:

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Healthy perseverance

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WARMUP:
Mosey to stop sign for some imperial walkers
Mosey to main school entrance for some side straddle hops
Mosey to benches at R wing pickup for step-ups, irkins, and derkins

THE THANG: mosey down the hill to the traffic light on Hwy 21 for 11’s

Bottom: jump squats
Light pole 1/2 way up: big boy sit ups

Mosey back COT

MARY: flutter
ANNOUNCEMENTS:
COT: https://www.kcrg.com/2026/09/08/iowa-band-member-collapsed-heat-hawkeyes-football-game-taken-off-life-support/

  • healthy perseverance: Leaders are hardwired to push through discomfort, mask their pain, and show up for their people no matter the physical cost.
  • Where in your life are you pretending to the world that you are completely fine?
  • Vertical Accountability: relationship between you and the standard you hold yourself to.
  • Why is it so difficult for high-performing men to raise their hands and say, "I am hitting my limit, I need to sit this out"?
  • Horizontal Accountability: relationship with peers.
  • Are we actively looking at the faces of those around us, and able to see when someone is silently red-lining or are we too focused on our own performance?

Iowa band member dies after collapsing in the heat at Hawkeye football game

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“The joy is often found in the work you are avoiding”

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WARMUP:

  • Moroccan night club
  • windmill
  • Cherry Pickers

THE THANG:
Partner Exercise
50 Sit-ups with Block Press
75 Diamond Merkins with Block
100 Flutter Kick with Block Press
75 Squats with Block
50 Tricep Extensions with Block
75 Curls with Block
Repeat
MARY:
ANNOUNCEMENTS:
COT:
We discussed…
"The joy is often found in the work you are avoiding"
"We suffer more in imagination than we do in reality"
"We have two ears and one mouth"
"It is impossible to learns what you already know"
"The trials we face will introduce us to our strengths"

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HELP

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WARMUP: Skipped it
THE THANG: Bag of Burdens
One guy travels with sandbag the other 6 do AMRAP of the below.
Merkins
American Hammers
Squats
Flutter Kicks
Plank
LBC’s
Shoulder Taps
Cycle through 3x

Truck Tire
6pax lift the truck tire while one does burpees. Do a little traveling with the tire and get splashed with water.

Walls
Partner up. One pax does variations of wall sits the other does a variation of merkins

Double cindy carry farmers walk 100 yards and back. Swap with partner when you need help.

Dips

2nd F: HELP
Every man carried something heavy today. Every man eventually got relief when someone else took it. Life works the same way. The strongest men aren't the ones who carry everything alone. They're the ones humble enough to ask for help and mature enough to hear the truth when it's offered.

MARY: Dips
ANNOUNCEMENTS: NEWSLETTER
COT: 2nd F

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45 into 30

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WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did
THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up.

Highlight:
Bear Crawl the band practice lot w/ 1 merkin at the 10, 2 at the 20, until we hit the opposite 10 and were at 9 merkins.

Some work outside the new gym, it's shiny over there.
MARY: Yea, a little

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Agility & Catharsis at CB

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WARMUP: motivator (8), mosey 100 yd., imperial walker-IC, Nur to corner, cherry picke-IC, mosey 100 yards back, windmill-IC, Nur to rally point for Thang

THE THANG:
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through fakes
Alt. Sit through and turn

MARY: sent through to crab press (body weight), PAX ab lab

30 min convo about Catharsis and personal inventory of sin done by us, to us, and around us.

ANNOUNCEMENTS: Bethel, stuff the Bus, read your newsletter
COT: accomplished within the second 30 minutes!

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National Friends Day Ladder Beatdown

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WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. ,
THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge up to 5 at 100 yds then back to 1. Between yardage diff modes of transportation, skip, lunge, high knees and shuffle ending with 1-5 Burpees each to yards n back to 50 yd line.
MARY: LBCs, Freddie Mercury’s, Box Cutters
ANNOUNCEMENTS: Bethel Men’s Shelter next Thursday (Italian Night) and Stuff the Bus Sat Aug 8 in 2-hr shifts.
COT: 1/2 hr discussion on masculinity in this day and age then pray for family friends, older parents and school starting next week.

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