Tag: Cohiba

Shorties at The Coaches Box

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WARMUP: Brief topics on experiences as a shortie, myself.
Run past the circle by the football stadium for burpees and back to the circle.
THE THANG:
On the curb, 10 Mike Tysons.
At the stadium lot, 3-tier suicides.
To the big gym parking lot for 4-corners.
Run to a corner and back to the center. At the corners:
Corner 1: 10 Deadlifts & 10 Cyclist Squats
Corner 2: 10 V-Ups & 10 10 WWI Situps
Corner 3: 10 Deadlifts & 10 Cyclist Squats
Corner 4: 10 V-Ups & 10 10 WWI Situps
8 Burpees

Run all the way to the other side of campus to the pull-up bars and partner up:
75 Pull-Ups
100 Carolina Dry Docks
75 Heels To Heaven
Other partner runs about 75yds total.

More shortie words (as a dad)

Back to the main COT lot and line up on the 0:
30yd sprint and back
80yd spring and back
100yd sprint to COT

More shortie words.

MARY: Indeed
ANNOUNCEMENTS: Present
COT: 5th Core Principle

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AO The Fort Shovel Flag Handoff

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WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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No talking = leadership opportunities…and a shovel flag handoff!

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WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.

Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.

Mosey over to the front of the school for some additional warm up.

Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.

Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)

Partner 1 runs back to the front of school, partner 2 does exercises until back

We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.

Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.

Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!

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Hangin’, Bangin’ & Running

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WARMUP: Mosey to the 50yd line, arm circles, MNC, downward dog, honeymooners.
THE THANG: Partner Up at 50yd line. Run to the end zone while partner pushes them out:

100 Kettlebell Merkins
RUN
200 American Hammers
RUN
300 Kettlebell Lunges
RUN

RINSE N REPEAT

100/200 Lat Rows / Tricep Extension
RUN
300 Kettlebell LBCs
RUN
400 Goblet Squats
RUN

Last set was reduced for sake of time although all Pax were hitting hard!

MARY:
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for sick family members, students.

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To the 50….and beyond

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Nice morning for Acceleration at The Box. First day on site as Site Q and on the the Q as well. Middle and Upper Management present to ensure flag in ground and disclaimer read. Following Qsource, the topic today was “M”.

WARMUP:
Mosey, SSH x 26 (IC), Windmill x 10 (IC), stretched the calves, MNC x 15 (IC)

Spur #1 – Accelerating Fellowship requires Relational Rhythm –> Preparedness. Goal is not a static state of balance.

THE THANG:

Mosey to hill closest to Hwy 21
Down and up the hill x 3. Burpees at the top, Merkins at the Bottom. (15-10-5). Complete 20 reps each hill completion (i.e. 15 burpees/5 merkins, 10/10, 5 burpees/15 merkins).

Spur – You do not meet your M at the 50 yard line. This is not a balancing act, it may not be fair. You go beyond the 50 and to the endzone if need be.

To illustrate this, we did a 4th round down and up the hill even though the thought was we were doing 3 and recovering.

We then moseyed to the pull up bars for some AMRAP. We made it through 4 rounds of: 5 pullups – 10 merkins – 15 squats – 20 LBCs. Then partnered PAX up. One PAX would hang from pullups bars while the other held 6 inches merkins. Loser had to complete 5 burpees. Rotate.

Mosey back to benches.

Spur #2 – The M is the most important relationship –> Quiver of arrows to target the M in the Concentrica

Mosey to the 50 yard line on the band lot football field. Reminder that we do not stop at the 50.

Spur #3 – Accelerating the M requires skill and love –> 1) Maintenance = Deceleration, 2) Culture is a Jester, 3) No 50 yard line, 4) M is not your best friend, 5) Joy > Happiness.

Finished with some diamond merkins, flutters, protractor and freddie mercuries. Mosey back to COT.

MARY: A little
ANNOUNCEMENTS: Blood Drive, Hanging with Stang
COT: https://www.patheos.com/blogs/davewillis/a-prayer-for-today/

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2024.10 The Coach’s Box

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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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Ringer won’t write the BB

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Ringer was the Q but he is Slackless. Don’t know all of the weinke but went to the big parking lot. One end was KB exercises. Did 10 reps of the first, run to the other end of lot do
10 Merkins
20 squats
30LBC
run back to start, do 1st and 2nd exercise continue adding KB exercise each round.

KB exercises
Swings
Goblet squats
Lawnmowers
Curls
Triceps
Lunges
Cling and press

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The Carpenter

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*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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The Carpenter

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*WARMUP:*  side straddle hop, merkin
*THE THANG:* Kettle Bell one arm swing with three second pause overhead 10rep per arm double arm overhead with 3 second pause 15rep 20 swing and catch in opposite hand Sumo Squat 25 between each set run 75 yards do 10 hand release merkins then run back second set was one arm snatch overhead 10 reps bent over one arm row 15 swing catch 20 last set is rinse and repeat of first one

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