Category: the coachs box

Letting Go

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WARMUP:

  • Moroccan Night Club
  • Windmill
  • Imperial Walker
  • Cherry Pickers

THE THANG:

  • Bucket of fun – 50 sec exercise 20 second rest
  • Archer Merkins
  • Squat Kicks
  • Shoulder tap
  • Burpees
  • Goblet Squat
  • Jump Rope
  • Flutter Kicks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder taps
  • American Hammer
  • Partner workout
  • 50 Merkins
  • 75 LBC
  • 100 squats

MARY:
ANNOUNCEMENTS:

  • Cannoli Run
  • Bethel Men's Shelter

COT:

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Barrel of tities, came out sucking my thumb

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WARMUP:
Cherry pickers, wind mill, side stradel hope, mozy
THE THANG:
AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd
MARY: mix of core exercises
ANNOUNCEMENTS: read newsletter
COT:

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Three lessons for leadership

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WARMUP: mosey to high school faculty lot and do the following exercises I/C
Windmills
Cherry pickers
Imperial walkers
Seal jacks

THE THANG: Dora on the hill
Mosey to the top of the hill of 21
100 Burpees – switched to merkins at 50ish for time
200 squats
300 flutters

MARY: no time – she wasn’t there anyway (open to all men)
ANNOUNCEMENTS: always – read your newsletter too.
COT: 5th core principle

The 3 lessons of leadership were shared at the end as a segue to the 2nd/3rd f discussion and how we navigate this in our lives.

1) YOU WILL HAVE TO MAKE HARD DECISIONS THAT NEGATIVELY IMPACT
PEOPLE YOU CARE ABOUT.

2) YOU WILL BE DISLIKED DESPITE YOUR BEST ATTEMPTS TO DO THE BEST FOR THE MOST.
3) YOU WILL BE MISUNDERSTOOD, AND YOU WON'T ALWAYS HAVE THE CHANCE TO DEFEND YOURSELF.

UGA HEAD COACH KIRBY SMART

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Mental Health Battle

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Warm-Up:
Mosey lap around AO
SSH – 20 IC
Imperial Walkers – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Mosey lap around AO with log

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: Farmers Carry with Cinderblock on each hand to 50 yards and back between rounds.

Round 2: Log Run

First group runs with log to the 30 yard line and back while the others do burpees and then you switch.

F3 Discussion:

The Mental Health Battle

Objective

Sharpen awareness, reinforce brotherhood, and provide practical tools to manage mental strain—personally and as a group.

Lead-in: Mental health is not a trend—it’s a daily fight. Every man in the circle is carrying something: pressure, stress, expectations, or silent battles.

Key Point: You don’t have to be broken to be struggling.

Set the tone:

– Confidentiality is implied

– No fixing, just listening

– Respect the man speaking

Define the Battlefield

Mental health issues don’t usually show up labeled. They come disguised as:

– Irritability instead of anger issues

– Withdrawal instead of sadness

– Overworking instead of avoidance

– Silence instead of strength

Discussion Prompt:

“Where does stress show up in your life right now—work, home, or internally?”

The Lies vs. The Truth

Men tend to operate under outdated scripts:

Common Lies:

“I need to handle this alone.”

“Talking about it is weakness.”

“It’ll pass if I ignore it.”

“Other guys have it worse.”

Counter Truth:

Isolation compounds problems

Speaking up is controlled strength

Ignored issues grow roots

Comparison kills accountability

Discussion Prompt:

“Which lie have you personally bought into?”

Tools for the Fight

This is where you bring practical execution—F3 is about action.

1. The Check-In

One guy you trust

Once a week, no surface-level talk

2. Control the Inputs

Sleep, alcohol, social media

Garbage in = garbage out

3. Move Your Body

You already did this today—there’s a reason F3 works

4. Name It

Stress, anger, burnout—call it what it is

Undefined problems don’t get solved

5. Faith Component

Anchor yourself in something bigger

Scripture, prayer, or quiet time—discipline over emotion

Proverbs 12:25 – Anxiety weighs the heart down, but a good word lifts it up.

Discussion Prompt:

“Which of these are you currently neglecting?”

Closing: Lock It In

Final Challenge:

Identify one action you will take this week

Identify one man you will check on

Make it specific:

Not “I’ll do better”

Instead: “I’ll call John on Thursday” or “I’ll cut out late-night scrolling”

Close with this: Strength isn’t carrying everything alone—it’s knowing when to lock shields with the men beside you.

Go around:

One word describing your current state

One word describing where you want to be

Bottom Line

Mental health is maintenance, not emergency repair. Ignore it, and it owns you. Stay ahead of it, and you lead your life instead of reacting to it.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Warm Morning in March

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Thursday 3/12/26 Coach’s Box. 0500-0530 Workout

Soundtrack: Amazon Music Playlist: ”F3 Warm Morning in March”

Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls.

Mosey to Suplex’s F3 sign by Suplex’s old room
Mini-Dora. 50 Merkins. 75 Squats. 100 LBC
The other person runs to the office and back.
For the 50 Merkins, try to have everybody do 25 merkins on their turn and then plank for the rest of the time their partner is running.

Mosey to Benches by R-Wing
1. Dips
2. Step ups
3. Incline merkins
4. Calf Raises on Curb

Mosey back to COT.
Lunge walk to bomb car. Nur back.

Second Half:
Topic: Integrity & Job Interviews: Are you the same person every day at your job as you were in your job interview?

Reminder about the objectives of our 30 minute discussions:
– Talk about a topic that will help us accelerate. Could be any type of thing that’s on your mind.
– It gives men a chance to open up and share. If you’re the Q and you have something to share, then share. But focus on writing some discussion questions that will lead other men to share as well. Always leave plenty of time and space for the other PAX to talk. It might not even be on topic. That’s okay.
– This is like an extended COT. More time to talk. More openness. More vulnerability.
– Even more than with regular COT, personal stuff that is shared here, stays here. But ideas that you get from here should be shared. Go out and apply it. Use it to make your family and your community better.
– The format is 30/30. In the past, we’ve had some variation from that. Coach’s Box’s brand is 30/30

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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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