The Coaches Box 8-14-2025

2025-08-14Leave a comment

QIC: Brawny
When: 08/14/2025
Pax: Brawny, Grinder, Hominy
Posted In: the coachs box

WARMUP:

– 10 Side straddle hops
– 10 Grass-pickers
– Plank to down dog, calf stretch’s to sunrise

THE THANG:

Gear: Rucksack, Sandbag, 2 x Cindy’s

– Move to Cindy storage

– Load up and move to first corner of the lot by light post

– 20 Cinder block split squats

– Load up and move to far corner by band practice lot entrance

– 20 Landmine hack squats (in the Spirit of Suplex)

– Load up and move to front entrance and down to the bottom of the hill.

– Down and Up the hill then return to band practice lot

– Ran out of time for 20 Cinder block merkins

– Mosey to COT and take cover…

Moved roughly a mile under heavy load (burden)

MARY: N/A
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is… Work to put your Maker first.

TClap |

risk

2025-08-10Leave a comment

QIC: Masterpiece
When: 08/07/2025
Pax: Cohiba, Masterpiece, Suplex
Posted In: the coachs box

WARMUP: mosey around parking lot. Moroccan night club, windmill, imperial walkers, low slow squats, merkins, downward dog and honey mooner
THE THANG: 4 corners carrying 2 cinder blocks to each corner. 10 x american hammers, 10 curls 10 overhead press 2nd station 20 flutters w press, 20 lbc 10 curls, 3rd station 30 calf raises, 30 goblet squats, 10 curls 4 station 10 man makers, 10 lunges each leg 10 big boys.. rinse and repeat. Discussion on risks we might be taking without even realizing it. Discussed precautionary principle, having humility. Fat tails(low probability high pain events. Things to help your kidd think about risk and reward.
MARY: none
ANNOUNCEMENTS: read newsletter
COT: prayers for patience especially with money issues.

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Casting a wider net.

2025-07-31Leave a comment

QIC: Float Bridge
When: 07/31/2025
Pax: Cohiba, Float Bridge, Hominy, JCruise, Suplex
Posted In: the coachs box

WARMUP:
Moroccan nightclub
Imperial walker
Windmill
THE THANG:
Wind sprints with 5 Side Straddle Hops at the base

Bucket of fun – 45 seconds exercise + 25 seconds rest
– Merkins
– Jump Rope
– Side Straddle Hop
– Plank Jack
– American Hammers
– Plank Jacks
– Man Makers
– Curls
– Overhead Press
– Shoulder Taps

Discussion -> Casting a wider net when hiring and building a team.

MARY:
ANNOUNCEMENTS:
– Stuff the bus -> Saturday
– Next Thursday -> Bethel Mens Shelter
– Friday – State of the union -> Dark Helmet -> Panerra
COT:

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Ruck around coaches box

2025-07-24Leave a comment

QIC: 63 Bravo
When: 07/24/2025
Pax: 63 Bravo, Suplex
Posted In: the coachs box

WARMUP:
THE THANG: 2.4 mile ruck with 30lbs
MARY:
ANNOUNCEMENTS:
COT:

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Cindy 11s // 5 types of wealth

2025-07-17Leave a comment

QIC: Deep Dish
When: 07/17/2025
Pax: Cohiba, Cubbie, Deep Dish, Suplex
Posted In: the coachs box

WARMUP: a short one
THE THANG:
1st 30:
4 corner 11s with Cindy
1st corner: thrusters + merkins
2nd corner: curls + jump squats
3rd corner: American hammers + big boys with Cindy
4th corner: overhead squat + single arm row

2nd 30:
Conversation around the 5 types of wealth based on the book by Sahil Bloom
1) time
2) social
3) physical
4) mental
5) financial

Dimmer switch analogy

MARY:
ANNOUNCEMENTS: a couple
COT: yes

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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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F3 The Fort

Category: the coachs box

The Coaches Box 8-14-2025

risk

Casting a wider net.

Ruck around coaches box

Cindy 11s // 5 types of wealth

Rosie’s lifts and lessons

Tabata plus Imposter Syndrome

Juggernaut June-week 4

Independence Day Convergence

Juggs June – Week 3