Tag: Hominy

Leg Day at the Box

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WARMUP: It’s the Coach’s Box, there is no warm-up. Ain’t nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste.

THE THANG: Moseyed to the hill in front of the school.

Time Under Tension: Partnered up, Partner 1 runs down the hill and back up while Partner 2 holds the Al Gore position, flapjack. Completed 3 rounds.

Moseyed to the school and found some benches.

Bench Work: Step-Ups and BSSs were the exercises.
15 Step-Ups with the right leg followed by 15 Step-Ups with the left leg, go immediately into BSSs 15 each leg. Continued in this manner for reps of 12 & 9.

Moseyed back to COT area and asked PAX to circle up.

Jack ‘Jane Fonda Style’ Webb: 1 to 4 ratio escalating to a total of 10 & 40. Exercise for the 1 was Forward Lunges ( on the 2 count it was 2 lunges per leg, 3 count was 3 lunges per leg, and so on ), Exercise for the 4 was low squat pulses ( get deep into an Al Gore position and then pulse with your legs ).

Legs were feeling it afterwards.

MARY: It was LEG DAY so she was not invited.

ANNOUNCEMENTS: Went right into our conversation about motivation vs. fear. Discussion went a little over our time limit so this part was skipped.

COT: STK

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AKA Birthday

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WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH
THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the top and Flutter Press at the storage building. Second set of 7’s was curls at the storage building and dips at the bottom of the hill. Finished up with some Murph prep, sets of 10CDD (No pull up bars), 20 Merkins and 30 squats, followed by a run behind the football locker room. Got almost 3 rounds in before it was time to head to COT
MARY: A round of flutters while the 6 rolled back
ANNOUNCEMENTS: Cannoli Run, Sweaty Barry(?)
COT: 5th core principle

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Circuit of pain & impossible mile

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WARMUP:
– Moroccan night club
– Imperial walker
– Cherry picker
THE THANG:
Circuit of pain round 1 – 60s exercise with 20s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells

Run 1 lap

Circuit of pain round 2- 30 exercise with 30s rest – 12 stations
– Dips
– Merkin
– Plank Jack
– Mountain Climbers
– Jump rope
– Goblet Squats
– Side straddle hop
– Flutter kick
– American Hammer
– Shoulder taps
– Step ups with 2x25lbs dumbbells

Impossible Mile
– one partner runs while the other does burpees with hop
– Made it around 1/2 the carline / parking lot

MARY:
ANNOUNCEMENTS:
– cannoli run May 17th
COT:

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AC/DC – Get hype for my daughter’s volleyball game

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Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”

Warmup:
– Mosey a lap
– Side Straddle Hop
– Heels to Heaven
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles

DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

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Cindy 1, Pusher 0

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WARMUP:
SSH
Windmill
Low slow squats
High knees

THE THANG:
Pacer test – if you don’t know what it is, ask your elementary kids or google it.

After you are dropped from pacer test move over to cinder block workout

Rep counts start at 5 and increment by 5 after each round

OH press
Chest press
Lat raises
Leg raises
LBCs
Merkins on block

Farmers carry 25 yds and back

Repeat
MARY:
ANNOUNCEMENTS:
COT:

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Circle of intensity

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WARMUP:
Windmill
Morrocan nightclub
Imperial walker

THE THANG:
Circle of intensity 45 sec exercise 20 second rest
Squat jack
Side straddle hop
Windmill
Plank jack
Seal jack
You pick
Merkin
Mountain climber
Shoulder taps
Imperial walker
Flutter kicks

Run 2 laps

DORA
40 burpees
60 merkins
80 squats
100 LBC
120 side straddle hop

Circle of intensity 45 sec exercise 20 second rest
Squat jack
Side straddle hop
Windmill
Plank jack
Seal jack
You pick
Merkin
Mountain climber
Shoulder taps
Imperial walker
Flutter kicks

MARY:
ANNOUNCEMENTS:
Luka 5 km – April 12
Cannoli run – May 17th
COT:

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Accelerating all 3Fs

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WARMUP: short warmup – side straddle hops, planks, and downward dog/ honeymooner stretches
THE THANG: 20 minutes – 3 rounds of (20) overhead presses, (20) swings, (20) CDDs, and (20) bent over rows…with another 120 merkins and running in between
MARY: “Defining Acceleration” what does it mean to accelerate? Pushing into all 3 Fs and what that looks like to invigorate a man for the greatest impact. Scriptures 1F 1 Corinthians 6:19 2F Ecclesiastes 4:9-12 3F John 15:5
ANNOUNCEMENTS: news letter
COT: oops – see Mary section

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