Tag: Cherry Pie

Mental Health Battle

Leave a comment

Warm-Up:
Mosey lap around AO
SSH – 20 IC
Imperial Walkers – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Mosey lap around AO with log

Main Thang:
Round 1: Cinder Strength

Perform 3 rounds: (10, 15, 20 reps)

Cinder Block Squat Press (Thruster)
Cinder Block Rows
Cinder Block Lunges (Rep per leg)
Cinder Block Curls
Cinder Block Flutter Kicks (with a press)

Recovery: Farmers Carry with Cinderblock on each hand to 50 yards and back between rounds.

Round 2: Log Run

First group runs with log to the 30 yard line and back while the others do burpees and then you switch.

F3 Discussion:

The Mental Health Battle

Objective

Sharpen awareness, reinforce brotherhood, and provide practical tools to manage mental strain—personally and as a group.

Lead-in: Mental health is not a trend—it’s a daily fight. Every man in the circle is carrying something: pressure, stress, expectations, or silent battles.

Key Point: You don’t have to be broken to be struggling.

Set the tone:

– Confidentiality is implied

– No fixing, just listening

– Respect the man speaking

Define the Battlefield

Mental health issues don’t usually show up labeled. They come disguised as:

– Irritability instead of anger issues

– Withdrawal instead of sadness

– Overworking instead of avoidance

– Silence instead of strength

Discussion Prompt:

“Where does stress show up in your life right now—work, home, or internally?”

The Lies vs. The Truth

Men tend to operate under outdated scripts:

Common Lies:

“I need to handle this alone.”

“Talking about it is weakness.”

“It’ll pass if I ignore it.”

“Other guys have it worse.”

Counter Truth:

Isolation compounds problems

Speaking up is controlled strength

Ignored issues grow roots

Comparison kills accountability

Discussion Prompt:

“Which lie have you personally bought into?”

Tools for the Fight

This is where you bring practical execution—F3 is about action.

1. The Check-In

One guy you trust

Once a week, no surface-level talk

2. Control the Inputs

Sleep, alcohol, social media

Garbage in = garbage out

3. Move Your Body

You already did this today—there’s a reason F3 works

4. Name It

Stress, anger, burnout—call it what it is

Undefined problems don’t get solved

5. Faith Component

Anchor yourself in something bigger

Scripture, prayer, or quiet time—discipline over emotion

Proverbs 12:25 – Anxiety weighs the heart down, but a good word lifts it up.

Discussion Prompt:

“Which of these are you currently neglecting?”

Closing: Lock It In

Final Challenge:

Identify one action you will take this week

Identify one man you will check on

Make it specific:

Not “I’ll do better”

Instead: “I’ll call John on Thursday” or “I’ll cut out late-night scrolling”

Close with this: Strength isn’t carrying everything alone—it’s knowing when to lock shields with the men beside you.

Go around:

One word describing your current state

One word describing where you want to be

Bottom Line

Mental health is maintenance, not emergency repair. Ignore it, and it owns you. Stay ahead of it, and you lead your life instead of reacting to it.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Q1.5 – M

Leave a comment

3/17/26 – THE TRANSORMATIVE RELATIONSHIP BETWEEN A MAN AND HIS WIFE

– Relationship challenges in general:
– Fitness is a 1 man show, fellowship takes 2 or more
– Dealing with another individual with their own minds, attitudes, objectives, etc.
– Relationships are dynamic – ever changing
– What does this mean? Can you provide examples of this?
– Phrases like Relational Rhythm and Dynamic Equilibrium

– Why is this the most important relationship?
– Center of the concerntrica
– How do you know when you’re leading well at home?
– How and where have you seen this relationship affect others?

– Skills and Love:
– Maintenance = Deceleration
– Are you currently accelerating or decelerating?
– The Culture is a Jester
– There is no fifty yard line
– Where are you on the football field currently?
– Your wife is not your best friend
– Do you put your wife on a pedestal?
– Joy Trumps Happiness
– How do you define joy and/or happiness in your relationship?

Additional Questions/Thoughts:
– Do men usually lack skill or effort more?
– What conversations have we been avoiding?
– What kills connection faster – conflict or neglect?
– Leadership means going first – apologize first, initiate first.
– Are there small weekly habits we can implement that would make a difference?
– How would our partners rate our effort?
– How can we stay connected during stressful seasons?

WHAT IS 1 THING YOU WILL DO THIS WEEK TO ACCELERATE THE RELATIONSHIP WITH YOUR M?

TClap |
0

Brayden, but no loops

Leave a comment

WARMUP:
THE THANG: suggested route was heading out Richard’s crossing to 160, right at the first entry to Brayden. Go all the way down the hill and turn left. That road loops through a section of neighborhood and heads back. Climb up the hill you just went down and head for home. 4.3 miles. Many pax did others things that only they have record of.
MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Beast Mode

Leave a comment

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

TClap |
0

Twisty runs

Leave a comment

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!

TClap |
0

Warm Morning in March

Leave a comment

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

TClap |
0

Jesters

Leave a comment

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.”

TClap |
0

Wally World out and back.

Leave a comment

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.

TClap |
0

No hills

Leave a comment

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

TClap |
0