Tag: fresh prince

Coming in Hot at 30 degrees ?

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WARMUP: Happy Hour started the warm up because YHC was coming in Hot from North Fort Mill and got stopped by the border patrol at Captain Steve’s. Seems anyone coming for outside the bubble of Baxter or Eastside is questionable :man-shrugging: :face_with_one_eyebrow_raised:

Did some exercise moves and some shuffles, high knees, karaoke and then back to bells
THE THANG:
Did following 3 times for 1minute each with run up hill and back between sets

KB Swings
Curls
Squats
American Hammers
Tri Extensions
Lunge Passthru
Bent Rows
MARY:
5 burpees for CSPAN
ANNOUNCEMENTS:
CriOut run and party at Riverwalk 12/14 9am
COT:
Prayers for many medical and difficult health conditions for PAX and families

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Smokin Deck of Cards

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WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers
THE THANG:
Phase 1: 100 Swings OYO
Phase 2: Deck the Cards – 3 Rounds using the exercise on the brown paper bag per the attached picture.
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Ladder Day

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WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises.
THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips.
DORA
75 Big Boys
75 Squats
Mosey around restaurant circle
MARY: none
ANNOUNCEMENTS: Christmas Party, Thanksgivingweek convergences.
COT:

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Accumulating ladder

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WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers

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Tour De Coach’s Box

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WARMUP: IW x15, MCx10, PPx10, PPx10, Windmill x10
THE THANG: Mosey to hill- Dora- 50 Burpees, 100 Merkins, 200 Squats/Lunges, 300 LBC/Hello Dolly.
Mosey to Pull up bars (they are blocked so Audible) get blocks and do 7’s with manmakers and bent over rows.
Mosey to benches- 25 dips and 25 step ups each leg.
MARY: American Hammers and JWOWS concoction of and an exercise
ANNOUNCEMENTS: Read slack
COT: Prayers for family and friends

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CB 10.10.24

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Warm-up lap around the parking lot.
COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches.
Next: Series of exercises with Rugby Sprints
Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs
Returned back to COT with Burpee broad jumps, Inch worm merkins, lunge walk, reverse lunges, Sprint

Great job Guys!

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Back to School

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11 studs went back to school at The Coach’s Box for 12 rounds of 12 exercises. Here’s what we did.

Warm Up
– 12 Low Slow Squats (IC)
– 12 Imperial Walkers (IC)
– 12 Moroccan Night Clubs (IC)
– 12 Mountain Climbers (IC)
Mosey around the band practice lot

– 1st Grade: 12 Merkins
– 2nd Grade: 12 Merkins, 12 Squats
– 3rd Grade: 12 Merkins, 12 Squats, 12 LBCs
– 4th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins
– 5th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises
– 6th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers
– 7th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins
– 8th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges
– 9th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies
– 10th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins
– 11th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins, 12 Jump Squats
– 12th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins, 12 Jump Squats, 12 Boxcutters

Final count: 144 Merkins, 132 Squats, 120 LBCs, 108 Wide Arm Merkins, 96 Calf Raises, 84 American Hammers, 72 Diamond Merkins, 60 Lunges, 48 Freddies, 36 Ranger Merkins, 24 Jump Squats, 12 Box Cutters, and .84 miles

NMM
Throughout the workout, we stopped and talked about our favorite teachers throughout school. We talked about what made them great and how they shaped who we are today. Some leaders set the example for what you want to become, while others set the example of what to avoid. We have the same opportunity daily with our children. We should strive to be the best example possible. Keep pushing yourself for betterment and your children will see the example they should follow.

Aye!
IJ

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No garbage truck today

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WARMUP: ssh, windmills, iw, hw all in cadence
THE THANG: 4 corners around the empire pizza/ Persis building
Corner 1: squats
Bear crawl to corner 2
Corner 2: squats and big boys
Run to corner 3
Corner 3: squats, big boys, merkens
Lunge walk to corner 4
Corner 4: squats, big boys, merkens, dips
Run to corner 1 to repeat

Rep count 25-> 20-> 15-> 10-> 5
MARY: a little for quicker ones
ANNOUNCEMENTS:
COT:

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Slowly Burning

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WARMUP: stretching and Mosey to adjacent lot for IW, HW, merkins, SSH & Windmill
THE THANG: Dora – 100 merkins, 200 squats 300 flutters. Injured my calf while running so had to audible to 2 sets of Jack Webb. 1st was merkin/o/h clap and 2nd was big boy / American Hammer.
Mosey back to COT for a last minute stretch.

Thanks Peach Stand for the call to lead.

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Keep Going

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WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds
THE THANG: 1. Mosey the long way to pull up bars–come back for 6 OR LBCs–5 & dime (5 pull ups, 10 merkins);
2. Mosey the long way to ticket booth at stadium–pick up 6 OR LBCs;
3. Mosey up the hill to the road and back down to the field entrance, Bear Crawl back up the drive–pick up 6 OR Flutter;
4. Mosey to band lot–pick up 6 OR Flutter;
5. Up/Downs and sprint across the field x 4
6. 100yds down the field 20yds at a time x 4: Chosen from the following: Lunge Walk, Toy Solder, Bear Crawl, Duck Walk, Karaoke (right & left), NUR, Reverse Lunge Walk, Sprint 50 with 25 Merkins x 2, Frog Jump
MARY:
ANNOUNCEMENTS:
COT:

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