2024.10 The Coach’s Box

Warmup then run to parking lot on way to pullup bars.

1st order of business get the HR up as quickly as possible:
4x Suicides distance was 1 to 5 parking spaces

2nd order of business is endurance and strength
20min AMRAP:
5xToes to bar
10x Squat jumps
10x Merkins
10x Lunges (EL)

Run back to 2x Suicides

COT

Discussion on Servants and Masters. All the “things” of this world are good Servants but bad Masters: money, food, popularity, aesthetics, power… So how do you keep them in their proper place? It’s Discipline (1st F), Council (2nd F), and Mission (3rd F). So you wonder why this thing of F3 works, but it’s a model for behavior that works on so many levels.

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Run / Ruck

WARMUP:
THE THANG: 4 runners headed west down RT160 to Old Kingsley for a loop and returned back to downtown FM for a loop back to COT ~ 4.5+ miles ran

2 ruckers head west down RT160 and made a right on to Jackson to Harris to Spratt to White and back to COT ~ 2.25 miles rucked

MARY: LBCs, Flutters, Freddy Mercury’s, and Superman Stretches
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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bc wants to go fast…

WARMUP: told the pax the route
THE THANG: run route – aka, river district down and back and any bonus mileage. About 4 miles down and back.

Bandcamp wanted to go fast right out of the parking lot so we did. He got a PR run for the morning. That’s a 1-0 start to the day!
MARY: stretching if you made it back in time
ANNOUNCEMENTS: ya buddy – the shieldlock hit the bethel’s men shelter hard and fast forward to Thursday, we had a great turnout!!
COT: of course! Core principle #5!!

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Running with Cake

WARMUP:
SSHs
Imperial Walkers
Sumo Squats
Hillbilly Walkers
THE THANG:
1/2 mile lap with 4 pain stations

5 burpees and 10 merkins at each
Plus 15 sumos, 15 LBCs, 15 Bombjacks, 15 Dips

King got 6 rounds in

MARY: finished at 0600

ANNOUNCEMENTS:
Convergence/Invergence Saturday
A$$ Kicking April is coming

COT:
Each of us were made with a purpose and even the tough stuff we are dealing with makes us stronger physically and mentally and spiritually

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It burns, burns, burns….

WARMUP

SSH x 15 (IC)
MNC’s x 15 (IC)
Downward Dog Calve stretch (In honor of the Clave Boss)

Mosey to Football Field

Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW x 10 (IC)

THE THANG

Use football field for 100 yards, using 10 yards increments as markers.
10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards
Recover jog to 20
Perform 9 merkins, 2 Burpees, sprint the remaining 80 yards
Recover jog to 30
Repeat until 11’s complete
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Lunge walk from goal line to 20
Duck walk from 20 to 40
Broad jump to 50
10 Good mornings at 50
Lunge walk from 50 to 30
Duck walk from 30 to 10
Broad jump from to 10 to goal line (changed to bear crawl

300 yds total

Mosey to Pullup Bars
————————————–

5 pull ups
10 overhead presses with cindy
15 squats with cindy
20 swings with cindy

4 rounds (dropped squats after 2 rounds)

Mosey back to COT
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Back to COT for a “Ring of Fire:”
PAX hold plank while the song Ring of Fire is playing.
Every time phrase “Ring of Fire” is uttered, drop for merkin.

Finished up last minute with LBC’s IC

ANNOUNCEMENTS: Q School, Print Shop on Saturday, Invergence on 3/9, need some help at Bethel on 3/7
COT: Yes

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Title TBD

Disclaimer then mosey up Massey to Pike parking lot. Normal warmup stuff. Then everyone get on end of parking line. Bear crawl to opposite line, 5 merkins, crawl bear back to start, 5 mtn climbers. Repeat this movement 5 times. Jog down and back up Massey.
Next set used 3 lines for suicides. 21 jump squats, 21 lunges, 21 Apolo ohnos, run 3 line suicide. 15 of each then run suicide. 9 of each then run suicide.
Next set uses the 3 lines plus far curb. Run to 1, 20 merkins, back to start, run to 2, 15 seal Jack’s, back to start, run to 3, 10 plank Jack’s, back to start, run to 4, 5 bombjacks. Next round drop the 1st line, do 2,3,&4. Next round just do 3&4.
Finished with ‘who’s the king’. Start w/1 burpee and 20 shoulder taps (L+R=1). You have 60 seconds to complete and whatever time is left is what you have to rest. Add a burpee each minute. If you don’t finish the round then you’re out and you just do 5 burpees per min for remaining. Several made it through the 7 burpee round before time was up. I think everyone was OK that time was up. Back to COT to share core principles with FNGs. Solid work by all the PAX. Thx for the opportunity Soup2Nuts!

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Pendulum o’ Fun

WARMUP: the pledge
THE THANG: mosey over to Monroe White and head up the hill, run back and forth from top of hill to City Hall Parking Lot. 15 jump squats at hill, 15 hand release merkins. Modified to add in mountain climbers, and some Freddy’s
MARY:
ANNOUNCEMENTS: cannoli run, Christmas party(never to early), rooster, AKA
COT:marriages, health of pax and families

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