Tag: Cohiba

lotsa left turns

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WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.

ANNOUNCEMENTS: Newsletter
COT: Yup

Sorry this backblast is late…. Sorry the video post to slack was late….

As often happens in the journey of life – better late than never.

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Q school

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WARMUP: mosey to Kimbrell’s lot
Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO – just because.

THE THANG: mosey to St. John’s UMC lot for partner Dora 50-100-150
50 burpees
100 squats
150 4-count flutters

Mosey to First Baptist lot for four corners with varying MOT’s
Corner 1 – merkins
Lunge walk to corner 2
Corner 2 – sumo squats
Bear crawl to corner 3
Corner 3 – hand release merkins
Power skip to corner 4
Corner 4 – lunges

Mosey to pavilion downtown
Incline merkins and dips in cadence on the bricks of the statues.

Mosey to COT

MARY: varying pax led exercises
The mule called and led American hammers
Italian Job called flutters
Cohiba called Hello Dollys
That took us to 0600

ANNOUNCEMENTS: always – and read your newsletter too.

COT: My why for F3 is simple we can give others a path to being better while doing so ourselves. In our lives, there are things that make us better off, or worse off. The mission is simple and compelling.

Prayers were lifted up for U-Haul and his family and DD & his M going through cancer treatment.

Praise for Sofrito turning 50 and respect.

This was a Q school workout. Reminders shared wi the pax are below. Thanks for the call Cubbie 👁️

Q-school Tips: 3-31-26
1 – when running fitness levels vary widely; 4 corners is great.
2 – calling cadence demonstrated
3 – scout your site beforehand if possible
4 – keeping the group together: run-exercise-run-exercise-run-exercise
5 – 5 minutes of Mary – great way to have a new pax call an exercise and lead in a cadence
6 – have a modified exercise in reserve if fitness levels vary widely – ie: burpee modified down to a flying squirrel or a squat into a plank and return to upright. Modify as needed to avoid injury; don’t modify to avoid effort
7 – partner work (ie: Dora) – encourages pax and takes cadence off of Q (freed to lead…..and delegate)
8 – site q is responsible for site; q is responsible for the outcome of the workout: Credo part 1 – leave no man behind
Credo part 2 – leave no man where you found him

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Tour De Land Holdings

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WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.

Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines

Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover

Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters

Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C

Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in

On to the Police lot for more fun
burpees
lunges
squats

Mosey to COT

MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in

ANNOUNCEMENTS: Always – but read your newsletter

COT: Is the 5th core principle

Thanks for the call, JWOW. Always an honor to lead. 👁️

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Big Bertha visits the Hive

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WARMUP: the usual suspects
THE THANG:
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer or LBCs otherwise
1. Bell optional…but encouraged
Thang#2: Dora
Timer for Partner Switch = Nur up hill, mosey back
Rack up the following:
Tire Group:
Sledgehammers/Gorilla Smashes
Tire Flips
Clockwork Irkins/Derkins
TRX Group → Timer for Station Switch
Inverted Rows – 250
Floating Mountain Climbers – 500
Grass Group:
Man-Makers
Underswitch-to-Crab Press
Bertha Slams/Suplexes
MARY: pax-Ab-Lab
ANNOUNCEMENTS: Op. love poultry collections
COT: held, U-Haul lifted, prayers offered

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Mental Health Battle

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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

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Mardi Gras Party

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Warm-Up:
Quick mosey up the hill to parking lot

SSH – 50 IC
Imperial Walkers – 25 IC
Windmills – 10 IC
Moroccan NC – 15 IC
Strawberry Pickers – 10 IC
Cheese Shredder

Thang 1 — Bourbon Street Circuit (3 Rounds):
Set 4 corners:
Corner 1 – 15 Merkins
Corner 2 – 15 Squats
Corner 3 – 15 Carolina Dry Docks
Corner 4 – 15 Jump Squats

Round 1 MOT – Bear Crawl
Round 2 MOT – Lunges
Round 3 MOT – Crab Walk

Thang 2 — The Krewe Grinder (Partner Work):
Partner A works / Partner B runs a lap around parking lot

100 Shoulder Taps (each shoulder counts)
150 Lunges (each leg counts)
200 LBCs
250 Mountain Climbers (each leg counts)
300 Calf Raises

Message:
Mardi Gras is celebration before discipline—Lent follows.

Life works the same way.
We enjoy wins. We celebrate. But discipline is what builds the man.

In work. In marriage. With kids.
The parade is fun. The grind is what makes you king.

Stay consistent. Stay accountable.

Mardi Gras Beads Earned = 2 Burpees
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Pre Jaeger WO

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WARMUP: Jog loop round Runde reconvene at bball court for the usual.
THE THANG: de escalator work out with 25 merkens 25 squats, 25 bboys, 25 dips, 25 Hurleys loop the drop to 10 and 5.
Coupon circuits with curls, swings, man makers and lunges.
NA run w 2 burpees round Runde.
MARY: Abb work
ANNOUNCEMENTS: newsletter
COT: yes

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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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