Category: the coachs box

27 – ALL of them were there

Leave a comment

WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)

Hand off to warning track for the main event

THE THANG:

Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins

Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats

On to the high school wall for BTTW.  Holding for an excessive period of time.  Once time was called pax moseyed to COT

MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle

Warning Track and YHC were given AAR’s and pax were dismissed after COT.

Always a privilege to see an accelerating HIM rise at The Coach’s Box.  T-Claps Warning Track.

👁️

TClap |
0

Set your Goals…then crush em!!

Leave a comment

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Set your Goals…then crush em!!

Leave a comment

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Set your Goals…then crush em!!

Leave a comment

WARMUP:
Dynamic warmup with running, lunges, karaoke, shuffling to various locations and performing various exercises
Side straddle hops
Hill Billy walkers
Merkins
Low slow squats
LBCs
Hello Dolly’s
Derkins
Dips
Step Ups

THE THANG:
Up and down hill at main entrance
Accumulating exercises ever stop
1 Merkin down the hill
1 Merkin 2 big boys up the hill
1 Merkin, 2 Big boys, 3 plankjacks down the hill

Get the idea

4 full squats
5 burpees
6 Wide Arm Merkins
7 SSHs
8 Flutters
9 Jump Squats
10 Donkey kick
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Better Late Than Never

Leave a comment

WARMUP: Mosey around front/bus loop, stopping periodically for some exercises: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Moroccan Night Clubs, Windmills.

THE THANG: PAX partnered up & we attacked some exercises, DORA-style, with increasing rep requirements. PAX1 did exercises while PAX2 did some method of transport, then flapjack until the rep count was hit & move on to the next.

1. 50 Burpees / Run across parking lot (to the far marching band endzone) & back
2. 100 Dry Docks / Lunges (think to the 50yd line) & back
3. 150 Merkins / Run across & back
4. 200 Squats / Bear Crawl (think to the 30yd line, maybe it was the 50 again) & back
5. 250 LBC’s / Run across & back
6. 300 Calf Raises (equal doses of toes in/out/straight) / Broad Jump to the 50yd line & back

We got done around 05:53:23. With time left for dessert, we enjoyed a 6min AMRAP of 20x Mtn Climbers > 10x Diamond Merks > 20x Flutters > 10x Box Cutters

Made our way back to COT.

MARY: None

ANNOUNCEMENTS: Make sure you’re getting your newsletter. Once that’s been confirmed, make sure you’re reading it.

COT: Stays in COT but praises were shared and prayers requested.

Thanks for the opportunity @Cyclops!

TClap |
0

“Limbers” popular frozen treat in the carribean

Leave a comment

WARMUP: Windmills & Cherry Pickers
THE THANG: PAIN STATION IN Dora Style execution:
All of the following x 10:

MERKINS, LOW SLOW SQUATS, FLUTTER KICKS, BOMB JACKS, LUNGES, CURLS, AND OVER THE SHOULDER SAND BAG THROWS

40 YARDS AND BACK FARMER CARRIES WITH KETTLE BELL
MARY: Mosey for two laps around the parking lot & 200 yd Farmer Carries
ANNOUNCEMENTS: Read your local newsletter. Check in your spam.
COT: Stays in COT

TClap |
0

Managing in a Crisis

Leave a comment

The rain showed up and so did 7 other HIMS for the workout. Honestly I was surprised because I was only there because I was the Q.

Left the parking lot and moseyed to covered are for warm-up of Stretching, SSH, IW, HW, Merkin, Windmill.

The main event was a series of 3 exercises done to designated count and repeated 3x. Series 5 groups of 3 exercise. After each group run to the end of covered walkway and back for next group.
10 Bomb Jacks
15 Merkins
20 Dips

10 Squats
15 Monkey Humpers
20 LBC

10 Diamond Merkins
15 CDD
20 Flutters

10 Big Boys
15 Heels to Heaven
20 Flutters

10 Wide arm merkins
15 Dips
30 sec Plank

Back to COT

Message on leadership was all around the class I took on Managing Through a Crisis. The class was designed around Captain Sully and the Miracle on the Hudson. Best class I have taken in my professional career. See attached link for the 6 key takeaways.

https://lamarhamilton.com/blog/6-lessons-on-decision-making-from-captain-sully/

Prayers for parenting and raising teens, healing and the victims in the Israel War.

Thanks Cyclops for the opportunity to lead. This definitely got me out in the rain 🥴

TClap |
0

Coach Dr. Seuss

Leave a comment

WARMUP:
9 motivators
Merkins
Low slow squats

THE THANG:
Would you like burpees here? Or there?

You do not like them.
So you say.
Try them! Try them!
And you may.
Try them and you may, I say.

Suicide runs at each 10 yard line 1 burpee at each turnaround

Mozy to pull-up bars
1 minute Dead hangs and planks

Stations – hub and spoke style

Hub: 2 pull-ups

10 reps each
Station 1
CDD
Merkins

Station 2
Burpees

Station 3
Bear crawl across pavement 2x

Station 4
Squats
Lunges

Station 5
Bomb jacks
Mountain climbers

Round 2 do everything in slow cadence. 6 count burpees

MARY:
<2 minutes of gut work ANNOUNCEMENTS: Sober October. See slack for deets COT:

TClap |
0

3 lessons, lucky 7’s & Dora Jr.

Leave a comment

WARMUP: mosey to gym parking lot
All exercises were 10 D/C I/C with 5,4,3,2 & 1 burpee respectively in between sets

Windmills
Imperial walkers
Hillbilly walkers
Low slow squat – holding people’s chair on the last rep then did 10 MNC’s D/C I/C
Plank with stretches along with merkins and shoulder taps.

Side straddle hops x 30 D/C I/C

THE THANG: off to the west side of the high school for lesson 1

Lesson 1 – all leaders are readers
7’s between the light poles – squats and hand Release merkins

Mosey to the pull up bars with 5 burpees OYO half way there.

Lesson 2 – Habits compound daily. 1 penny that doubles for 30 days yields $5.37 MM. As we lay bricks, remember this.

7’s – pull ups and Diamond merkins running between the bars and the entrance. Group stayed together. No man left behind.

Mosey to small east side parking lot for lesson 3.

Lesson 3 – accelerate with someone else. We can’t maintain discipline on our own like we can with others. In that spirit……

Partner Dora Jr. – 50 hand release merkins and 100 squats. Flutters upon completion and a mosey to COT.

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

TClap |
0

100 yards of fun

Leave a comment

WARMUP:
Quick mozy around the perimeter of the band practice area (parking lot/football field).  Brief warmup of mountain climbers followed by squats and plank jacks.

THE THANG:
– Partner leapfrog starting in the endzone with partner 1 lunge walking to the 10 yard line and doing 10 merkins.  He then runs to the 20 yard line.  At the same time, partner 2 does 10 merkins in the endzone then runs to the 10 and lunge walks to the 20.  Flip flop until full length of field covered.  
– With minor confusion after round 1, we modified and returned as a group to the original start with bear crawls, jogging and 15 squats every 20 yards.

– Cones were then set out every 10 yards to the 50 with one exercise on each. Pax would run to the 10 and do 10 reps of the exercise shown, then run to the far end of the field to reach the next 10 yard line and repeat the exercise. Pax would then repeat coming back down the opposite side of the field and stop at each 10 yard line for 10 reps.
– After a full lap, Pax moved to the 20 and did 20 reps at each 20. Laps and reps increased until we reached the 50.
– Exercises and total reps completed:
– 10 yard line: 8-count burpees (40 total)
– 20 yard line: squats (80 total)
– 30 yard line: plank jacks (120 total)
– 40 yard line: SSH (160 total)
– 50 yard line: Merkins (100 total)

– With a little time remaining we returned to the end zone and bear crawled the length of the lot. At each 10 yard line we did 10 LBCs. (100 total)

– Closed things out by walking back the length of the field/lot to COT. On the walk we discussed empathy and the importance of understanding other’s perspectives to provide insights into their beliefs and actions. Pax was encouraged to apply it at home, work and while traveling on I-77 during rush hour.

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0