Category: the coachs box

The 2 bug questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024. After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?” Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT. Note: there were a lot of light poles.

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

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Skunky Smell & Carrying Burdens

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WARMUP: SSH, IW, MNC..mosey to rock pile.

THE THANG:
Each Pax selected a rock of their choosing. Rock was carried over head to the front of the 9th grade wing.

We did a series of 11’s with the rock. Mod of transportation was running.

Set 1
Man-makers and Squat Thrusters

Set 2
American Hammers and Curls

We all transported the rocks back to where we picked them up and ran back to COT
MARY: no time
ANNOUNCEMENTS:
Leadership Training coming 2024 and will run quarterly.
Christmas Party
Newsletter
COT: Closed in prayer

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Real or imagined?

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WARMUP: mosey to the bus loop- various exercises I/C and 5 burpees – just because….
THE THANG: 12’s – running the bus loop pax did burpees at the entrance and squats at the top of the loop. Maximus was king

PAX did abs until the six was finished.

Mosey to the band lot starting at the south goal line:

Bear crawl to the 20 – then 20 shoulder taps

Lunge walk to the 40 – 15 squats OYO

NUR to the 20 – 5 kracken burpees OYO

Bear crawl to goal line to finish in time for COT

MARY: nope
ANNOUNCEMENTS: yes
COT: 5th core principle

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27 – ALL of them were there

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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.

👁️

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Set your Goals…then crush em!!

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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:

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Set your Goals…then crush em!!

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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:

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Set your Goals…then crush em!!

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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:

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Better Late Than Never

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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!

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