Tag: Cherry Pie

Beast Mode

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WARMUP: disclaimer
THE THANG: run to masons bend
MARY: run further
ANNOUNCEMENTS: Italian night at Bethels, Frozen chickens, tortoise and hare, over night ruck
COT: prayers and praises

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Twisty runs

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WARMUP: we watched Vuvu and Rolloff do a pre run
THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to the parking garage, ran out of Kingsley past SBUX, ran to old Kingsley and either did 1 lap (under 4 miles) or ran an extra loop (just under 5).
MARY: she was not there
ANNOUNCEMENTS: lots of csaups coming up – let’s go!!
COT: Janick’s and Uhaul – heavy prayers!

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Warm Morning in March

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Thursday 3/12/26 Coach’s Box. 0500-0530 Workout

Soundtrack: Amazon Music Playlist: ”F3 Warm Morning in March”

Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls.

Mosey to Suplex’s F3 sign by Suplex’s old room
Mini-Dora. 50 Merkins. 75 Squats. 100 LBC
The other person runs to the office and back.
For the 50 Merkins, try to have everybody do 25 merkins on their turn and then plank for the rest of the time their partner is running.

Mosey to Benches by R-Wing
1. Dips
2. Step ups
3. Incline merkins
4. Calf Raises on Curb

Mosey back to COT.
Lunge walk to bomb car. Nur back.

Second Half:
Topic: Integrity & Job Interviews: Are you the same person every day at your job as you were in your job interview?

Reminder about the objectives of our 30 minute discussions:
– Talk about a topic that will help us accelerate. Could be any type of thing that’s on your mind.
– It gives men a chance to open up and share. If you’re the Q and you have something to share, then share. But focus on writing some discussion questions that will lead other men to share as well. Always leave plenty of time and space for the other PAX to talk. It might not even be on topic. That’s okay.
– This is like an extended COT. More time to talk. More openness. More vulnerability.
– Even more than with regular COT, personal stuff that is shared here, stays here. But ideas that you get from here should be shared. Go out and apply it. Use it to make your family and your community better.
– The format is 30/30. In the past, we’ve had some variation from that. Coach’s Box’s brand is 30/30

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Jesters

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Jester:

The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration

Every man has his own personal Jester

The jester is a master liar. His 5 lies are

1. You Are The Boss Of Me – “you can stop me whenever you want”
2. You Are What You Do – the stumbling self is the real you
3. You Are (relatively) Not That Bad A Guy – is it really that bad?”
4. The Jester And Virtue Can Coexist – “yeah but”
5. You Can’t Live, If Living Is Without Me – “there is no hope”

But, Preparedness keeps the Jester at bay

“While I can never out-paddle my Jester, the faster my boat is Accelerating through the water the harder it is for him to capsize it.”

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Wally World out and back.

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WARMUP: Route discussion
THE THANG: Wally World loop – Walmart & back via 160.
MARY: None
ANNOUNCEMENTS: Read newsletter – Sprint Yeager – Overnight Ruck –
COT: Fellowship, prayers for pax, health and family.

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No hills

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WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills,

THE THANG: stayed in the parking lot

11’s- big boy & burpee

4corners… increasing rep count each complete circuit. 5-10-15…

1st corner- SSH
-run-
2nd corner- mtn climber
-shuffle-
3rd corner- LBC
-nur-
4th corner- plank jacks
-shuffle-

Made it to 35 reps (7 laps)

MARY: flutter, box cutter, hello dolly
ANNOUNCEMENTS: trash pickup
COT: recover from surgery, hospice care

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Kingsley & Back

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WARMUP: N/A
THE THANG: The suggested route was run to Kingsley, create a loop, and run back. There were several modifications around the sunbelt parking lot, some ventured on highway 21, and a few ventured on 160 which may have been a bad suggestion by the Q. 3.5-4.5 miles.
MARY: N/A
ANNOUNCEMENTS: Bethels, upcoming CSAUPs, etc.
COT: Prayer and praises

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Ladders and The Queen

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WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey

THE THANG:

start at goal line. Run to 10 – do the exercise – run back – do the burpee… run to 20….

Ladder:
10 – big boy situps
1- burpee
20 – merkin
2-burpee
30-mountain climber
3-burpee
40 – squat
4-burpee
50 – LBC
5- burpee

We made it up to 50…back down to 10 on the far side… back up to 50…and between 40 and 20 back on the near side

MARY: in the ladder
ANNOUNCEMENTS:
COT:
QSource – Q1.3 – Queen – what we put in our bodies – nutrition. You can’t or king your Queen. Meaning you cannot do enough fitness (king) to get to ignore nutrition. The sooner we accept this the sooner we can work on the balance. It is as much( if not more) a quality game as it is a numbers(calorie) game. AND factors like Sleep & Stress have proven physiological impacts on the what the body does with the food you give it.

Lay the bricks –
build positive habit through trial and error – one brick at a time. What works for 1 may not work for another.

Setup Accountability
-Standard
-enforcement
-consequence

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Homestead Route

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WARMUP: Not at this AO. But YHC did jump a lot from 5:10-5:14 (Q-drenaline)

THE THANG: Run to WillowBrook and back via Orchard Park Elementary. Proof: https://www.strava.com/activities/17574144266

MARY: Might have passed her on the route, not sure.

ANNOUNCEMENTS: Sign up for Bethel Men’s Shelter THIS THURSDAY! The need is great, the workers are few.

NMM: I articulated the route as starting out towards the QT, but then immediately ran the wrong direction. Nobody said anything. 😥 (Retread and I corrected the route, but come on men!)

When the leader doesn’t do what they said they’d do, other leaders should speak up. Our community needs your voice. Hold each other accountable.

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