Category: the coachs box

DRP

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WARMUP: SSH, Cherry pickers, IW, HW

THE THANG: In light of the Q Source topic of DRP, the weinke reflected the Spurs.
1. “A man needs help to get right.”
The first portion of the workout was a team effort. Teams of 2 had to complete 50 merkins, 50 big boys, and 50 squats total reps.

During the next portion of the workout we discussed the second spur
2. “A man must turn pro to get right.”
Second workout 25 minutes of 100yd sprints EMOM.
Turning pro means that you’re making the decision every day to work towards your goals, being a true HIM. Often times with the help of a Disrupter.

Third spur is “Discretion is a cage with velvet bars”
This means that when you give yourself too many options, giving up is easy. Before every workout the disclaimer is made “modify if necessary” and too often we modify our goals to make it easier to quit.

Wrapped up the workout with 50 merkins, 50 big boys, and 50 squats. If you finished before someone else, take a portion of their reps to help them finish up as well. A man needs help to get right.
Final buy out was a 200yd sprint.

MARY:
ANNOUNCEMENTS:
COT:

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Getting Right

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WARMUP: mosey to the top of the hill. Low slow squats, imperial and hillbilly walkers, Moroccan night clubs, planks, merkins, salutations
THE THANG:

Spur 1 – A man must get right before he can do anything else: 7’s on the hill – burpees at the bottom and squats at the top

Mosey to pull up bars

Spur 2 – An unfit man is a slave to his lack of self-control.

7’s at the pull up bars and at end of the driveway. Pull ups and Diamond merkins

Spur 3 – To help others, a man must first help himself. Mosey to school wing for wall sits of gratitude x 2 then back to COT.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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Preparedness at the Coaches Box

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Weather was 32 degrees and chilly but the lights were on and YHC was prepped for a Q to discuss Jester and Preparedness

Simply defined, the Jester is temptation of the flesh that hinders Acceleration. It is a stumbling block that a man continuously trips over in his effort to become a Pro.

The Jester tells a man several lies including:

1. You are the boss of me
2. You are what you do
3. You are not a bad guy
4. Jester and Virtue can coexist
5. You can’t live, if living is without me

But the antidote to the Jester is preparedness, preparing for what is expected and what is unexpected. The addition of love to this preparation leads to diminishing the Jester. But it is a battle that a Man must fight throughout his life.

THE THANG:

Mosey to the front of FMHS

COP
SSH
Merkins
Windmills
CDD
MNC
Plank Jacks

Mosey to the band lot

Deconstructed Burpee – STAR model

Burpees in the middle x 5
Bobby Hurley x 25
Squats x 25
Merkins IC 12
Mtn Climbers x 25

Mosey to pull up bars

Grip Strength work
Partner 1 – hang
Partner 2 – Mary

Rinse and Repeat x 3

Mosey home for COT

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LDP 10 Count Buffet

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WARMUP: SSH, Windmills, Moracan night clubs, mosey to the thang

THE THANG: 10 Count buffet-Merkins, Mountain Climbers, Shoulder Taps, Big Boy Situps, LBC’s, SSH, Lunges, Squats, Bobby Hurley’s, Dips completed 10 of each, ran lap after each round

MARY: Flutters, Freddy Mercury’s, Big Boys

ANNOUNCEMENTS: Pints and Padres, Bethel Men’s Shelter

COT: 1 prayer or praise from each lifted up

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share your burdens with a group

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WARMUP: dynamic stretching Broga
THE THANG: pick 6 burdens plus the qsource board and make a lap around the band lot light polls. Time to beat decreased each round. Guys from sole to soul joined us for a lap. Everyone pushed hard and worked together as a team.
We did some 6 count foundational burpees
MARY:
ANNOUNCEMENTS:
COT: prayers for us to be the husband’s our wives deserve and fathers that resemble our heavenly Father’s love.

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share your burdens with a group

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WARMUP: dynamic stretching Broga
THE THANG: pick 6 burdens plus the qsource board and make a lap around the band lot light polls. Time to beat decreased each round. Guys from sole to soul joined us for a lap. Everyone pushed hard and worked together as a team.
We did some 6 count foundational burpees
MARY:
ANNOUNCEMENTS:
COT: prayers for us to be the husband’s our wives deserve and fathers that resemble our heavenly Father’s love.

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Tim Horton’s 50 Yard Line Battle

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It was a brisk morning and the mumble chatter was on fire. Quick warmup and we were off.

Partner 7s with slap merkins and partner sit-up’s.

Mosey’ed over to the band parking lot for some Canadian football.

10 Burpees
20 Bomb Jacks
30 Monkey Humpers
40 Flutters
50 Shoulder Taps
40 LBCs
30 Lunges
20 Squats
10 Merkins

Back to COT for prayers and praises.

– JWow

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Dora the disruptor

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WARMUP: cherry pickers, little baby circles (both directions) and Moroccan night clubs
THE THANG: Dora with partner
Round 1: 100Merkins, 150 LBC’s, 200 Mountain Climbers
Round 2: 100 side straddle hops, 150 squats, 200 shoulder taps
Rinse and repeat
MARY: flutters, American hammer, hello dolly, merkins?
ANNOUNCEMENTS: d2db 10k, acceleration project
COT: families, marriges, rolloff’s M, shower curtains father in law

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8-Blocker: Partner Work

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WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups

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Pushing with a Purpose

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WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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