Rosie’s lifts and lessons

2025-07-10Leave a comment

QIC: Rosie
When: 07/10/2025
Pax: Hominy, Masterpiece, Rosie, Suplex
Posted In: the coachs box

WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins
THE THANG: 2 rounds – 10 burpees, 10 Grinders,
3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins
3 rounds of 10 Hamstring bridges, 10 OH Press, 10 squat jumps
MARY:
ANNOUNCEMENTS:
COT: Ask with intention, open up with intention

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Tabata plus Imposter Syndrome

2025-07-06Leave a comment

QIC: Slapshot
When: 07/03/2025
Pax: darkhelmet, Grassy Knoll, JWOW, slapshot, Spider-Man, Suplex
Posted In: the coachs box

4 bootcampers 2 Ruckers at Coaches box.

First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school.

Each set was based off a base exercise… merkin squat bbs or burpee plus another exercise. You increase reps as you go through the set.

For example 1 merkin to 1 shoulder tap… then 2 merkins to 2 shoulder taps etc…

Merkins
Shoulder taps
Peter Parker’s
Plank jacks
HR merkins

Squats
R leg lunge
L leg lunge
Calf raises
Monkey humpers

BBS
Flutters
Freddie’s
Heel touches
Toe touches

Burpees
SSH
Seal Jacks
Imperial walkers
Hillbilly Walkers

—————-

Second 30 was a talk on Imposter Syndrome. Highly encourage you to research it but it’s something I feel we all encounter. Learn how to recognize in yourself and in others.

Thanks to Suplex for the opportunity!

:facepunch: :facepunch: :facepunch:

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Juggernaut June-week 4

2025-06-26Leave a comment

QIC: Suplex
When: 06/26/2025
Pax: Cubbie, Suplex
Posted In: the coachs box

WARMUP: trot over to starting line of track, and a bit of the old stretchy stretch

THE THANG: the impossible Mile: 1/4 mile each of Burpee Broad jumps, walking-lunges, bear-crawl, mosey.

Target was 60 minutes, we went a little over.

MARY: not today, pal… Though we might take our girls out tomorrow

ANNOUNCEMENTS: no, because we both read our newsletters.

COT: held informally, conversations about 2.0s mostly

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Independence Day Convergence

2025-06-22Leave a comment

QIC: Spider-Man
When: 07/04/2025
Posted In: Pre-Blast, the coachs box

Honoring of our Independence

“We hold these truths to be self-evident, that all men are created equal.” – Declaration of Independence
“Liberty, when it begins to take root, is a plant of rapid growth.” – George Washington
“Those who expect to reap the blessings of freedom must undergo the fatigue of supporting it.” – Thomas Paine
“Freedom is never more than one generation away from extinction.” – Ronald Reagan
“The price of freedom is eternal vigilance.” – Thomas Jefferson
“This nation will remain the land of the free only so long as it is the home of the brave.” – Elmer Davis
“May we think of freedom not as the right to do as we please, but as the opportunity to do what is right.” – Peter Marshall
“America was not built on fear. America was built on courage.” – Harry S. Truman
“Patriotism is supporting your country all the time, and your government when it deserves it.” – Mark Twain
“America is hope. It is compassion. It is excellence. It is valor.” – Paul Tsongas

Get to the Coach’s Box Parking Lot at 0630 on our Independence Day. Share time with your brothers and honor our history!

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Juggs June – Week 3

2025-06-19Leave a comment

QIC: Suplex, Cohiba
When: 06/19/2025
Pax: 3D, Brawny, Cohiba, Cubbie, Deep Dish, Hominy, Suplex, Time Machine
Posted In: the coachs box

WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins…. all IC

THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars… around & back more or less).
The catch… Carry a MINIMUM of 100 lbs. Extra coupons were available.
Upon finish, record time/stats… then Unstructured misery with Other coupons/Gear layed out ahead of time

MARY: Nope… this challenge was NOT for the fairer sex

ANNOUNCEMENTS: J-June next week at the Hive

COT: 30 min. Talk by COHIBA on virtue of Courage. Other talk/prayers/praises discussed

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Juggernaut June-week three

2025-06-12Leave a comment

QIC: Suplex, Band Camp
When: 06/12/2025
Pax: Band Camp, Cohiba, Hominy, Suplex
Posted In: the coachs box

WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers

THE THANG: race- Nur /emom
For 1 mile, every time the EMOM bell rings, PA choice of: 25 LBC, 15 plank jack, or 10 flying squirrel.
Once 1 mile is complete, record time, resume at your own pace… Change MOT as desired.

MARY: within warm-up and 😉

ANNOUNCEMENTS: hog and coyote, read your newsletter

COT: band camp led a discussion on virtue of leadership-commitment. Prayers and praises were shared.

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Juggernaut June Week-1

2025-06-05Leave a comment

QIC: Suplex, Poppins
When: 06/05/2025
Pax: Cohiba, Cubbie, Hominy, Poppins, Suplex
Posted In: the coachs box

WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain.

THE THANG: EMOM mile race
Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10 Merkins, 15 air squats… Then resume.
When the fifth lap (1 mile) is finished, short break to record time, then resume until 530.

MARY: not today… She stayed dry and fart-sacked I guess

ANNOUNCEMENTS: T&H, H&C CSAUP’s
SSST @ BoG Sunday

COT: Poppins led talk on Candor: defining & characterizing, application, and general discussion of how to effectively bring this into our lives.

After a name-o-rama: praise is lifted for good medical news, prayers for patience and other stuff, too, approved by Sky-Q

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4-Stations for 4-Laws

2025-05-29Leave a comment

QIC: Suplex
When: 05/29/2025
Pax: Cohiba, Hominy, Suplex
Posted In: the coachs box

WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins

THE THANG:
Sideline to sideline…
10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station
20 Yd: walking twist Lunges w/ Cindy, 25 Hello Dolly on other sideline, jog back…
30 Yd: Bear Crawl w/ Chainz to sideline, 25 Dying Cockroaches, …
40 Yd: 2-man log Rifle-Carry (3rd pax on kettlebells), 25 Merkins

All of this 2x-though

MARY: she was all up on our THANG

ANNOUNCEMENTS: newsletter

COT: 3rd-F convo on Q3.10 (Consistency), application of 4-Laws from ATOMIC HABITS, and the critical need for external accountability + the inherent value of Shieldlock and Whetstone

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30/30 At The Mill

2025-05-19Leave a comment

QIC: Rumbling Bald, Suplex
When: 05/15/2025
Pax: Escargot, Hominy, Rumbling Bald, Suplex
Posted In: the coachs box

WARMUP: SSH, WM, MNC
THE THANG:
4 corners of practice field – Reps of 30
MOT – Mosey
Exercises: Merkins, Squats, LBC’s, Monkey H’s
MARY: No
ANNOUNCEMENTS: yes
COT: yes

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Volleyball Challenge

2025-05-09Leave a comment

QIC: Hominy
When: 05/08/2025
Pax: Hominy, Suplex
Posted In: the coachs box

Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box”

Warmup:
– Bear Crawl
– Imperial Walkers
– Windmills
– Merkins
– LBC

THE THANG:
50-100-150 Dora. Bear crawl when your partner is working on the exercises.
– 50 Merkin
– 100 Lt Dan
– 150 Freddy Mercury

Volleyball Challenge:
1. Partner stays at the 50 yd line. Partner B starts at the 45 yard line.
2. Partners must successfully throw and catch the volleyball back and forth without dropping. One throw and one catch for each partner.
3. Partner B moves five yards closer to the end zone. Repeat step 2.
4. Repeat step 3 until either Partner B reaches the ten yard line or there is a drop. At that point both partners must do Lt. Dan/Apollo Onos; quantity is the last yard line that Partner B was on with successful throws.
5. Repeat

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F3 The Fort

Category: the coachs box

Rosie’s lifts and lessons

Tabata plus Imposter Syndrome

Juggernaut June-week 4

Independence Day Convergence

Juggs June – Week 3

Juggernaut June-week three

Juggernaut June Week-1

4-Stations for 4-Laws

30/30 At The Mill

Volleyball Challenge