Category: the coachs box

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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Deck of Cards

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WARMUP: SSH, honeymooner, downward dog, 6”, merkins
THE THANG: deck of cards
MARY: N/A
ANNOUNCEMENTS: spoke about marriages…why are guys struggling to be real with their wives? What can we do to be intentional and proactive with our Ms. passivity in marriage equals a dead marriage. Avoiding hard conversations makes the problem bigger.
COT: prayers for all the pax struggling

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Random Workout

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Warmup.

Goal line to 10 and back, 20, 30, 40, 50. Do ten of each exercise when you return to goal line. Plank after each exercise.
Merkins
Squat
Big boys
CDD
Lunge (10 on each side)
LBC
(We ran out of time. We didn’t do these exercises.)
Roof raise
Calf raise
Bicycles Freddy Mercury

Second 30 minutes
Talking about when things didn’t go your way.

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Deck of Cards – Habits

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WARM UP:
SIDE STRADDLE HOP = 15
IMPERIAL WALKER = 15
MOROCCAN NIGHT CLUB = 15
CHERRY PICKER = 15
LOW SLOW SQUAT = 15

DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD:
NUMBER OF REPS = NUMBER ON EACH CARD / 2 – 10 / JACK = 11 / QUEEN = 12 / KING = 13
4 ACES = 20 ABB REPS / PER PART
2 JOKERS = 3 BURPEES / HIDDEN SOMEWHERE IN THE DECK

1ST SET OF CARDS
SPADES = SQUATS
CLUBS = SPEED SKATERS
HEARTS = SIDE STRADDLE HOPS
DIAMONDS = MERKINS
ACE = 20 LBCS

2ND SET OF CARDS
SPADES = SIDE LUNGES
CLUBS = MONKEY HUMPERS
HEARTS = MOUNTAIN CLIMBERS
DIAMONDS = MIKE TYSON'S
ACE = 20 BIG BOY SIT-UPS

3RD SET OF CARDS
SPADES = TOY SOLDIERS
CLUBS = HILLBILLY WALKERS
HEARTS = BUTT KICKERS
DIAMONDS = CAROLINA DRY DOCKS
ACE = 20 FLUTTER KICKS

4TH SET OF CARDS
SPADES = LUNGES
CLUBS = CURB DIPS
HEARTS = HIGH KNEES
DIAMONDS = SHOULDER TAPS
ACE = 20 AMERICAN HAMMERS

SET UP IN 2 GROUPS
1 GROUP HOLDS A PLANK
2ND GROUP RUNS TO 100 AND BACK

F3 Discussion Topic: Good and bad Habits

1. The One Good Habit That Changed Everything for You
What single habit (routine, exercise, reading, etc.) has had the biggest positive impact on your life?

2. The Bad Habit You’re Most Proud of Breaking (or Still Fighting)
Share a habit you’ve overcome or are actively working to eliminate. What’s working or not working.

3. What is a lesson learned from breaking a bad habit.

4. What is a habit that will help you give back.
Building the habit of helping others vs. being too self-focused.

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Beach Workout

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Warmup: SSH, Cherry Pickers, Low Slow Squat, Plank (Introduce the thang during plank).

Beach Workout

DORA
100 Merkins
150 Lunges
200 LBC

Set up Cindy station. Mosey across the parking lot to the cindyless exercise station.

Complete one cindyless exercise. 10 pace bear crawl. Mosey. Beach Cindy Exercise. Mosey back.

  • 20 Carolina Dry Docks
  • 20 Squats
  • 20 Big Boys
  • 20 Merkins
  • 20 Lunges (10 each side)
  • 20 American Hammers

Repeat this list as time requires.

Beach Cindy Exercises. Alternate between the following:

  • 20 Cindy Curls
  • 20 Skull Crushers (laying on back)

2nd 30 minutes. Topic: Sparing the Rod: Leave Right: Holding Kids Accountable.

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A Triangle of Games

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WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club

THE THANG: 3 stations:
Big Die w Cider Block – Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps

Cards – X2 Monkey Humpers, X2 Shoulder Taps 2X Arm, X2 Jump Squats, X10 Sec Plank, X2 Lo Slow Squat, X2 Strawberry Pickers

Green Dice – Follow dice outcome

Transportation – Butt Kickers, Lunge Walk, Soldier Walk

A Triangle of Games

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