WARMUP: SSH, WM, MNC
THE THANG:
4 corners of practice field – Reps of 30
MOT – Mosey
Exercises: Merkins, Squats, LBC’s, Monkey H’s
MARY: No
ANNOUNCEMENTS: yes
COT: yes
WARMUP: SSH, Cherry Pickers, Slow Merkins, Windmill, Mosey
THE THANG: 4 corners that were actually a straight line
Lunges, Shoulder taps, good mornings, BBS, Slow Merkins, glute bridges, squat to calf raise, grave diggers, Freddy Mercurys, bear crawl, SSH, Imperial Walkers out of sync, slow squats
Broga
MARY:
ANNOUNCEMENTS:
COT:
Tapout’s 2nd Q
WARM UP
Play “We Will Rock You”
When it says “We will, do a squat
When it says “Rock you” do a burpee
And every other beat do an overhead clap
Mosey
Down the road to the bus entrance
THE REAL WORKOUT
Run to the 2nd pole and do 10 Merkens and run
back to the first pole and do 10 LBCs. Then run 2
poles up for 10 merkens, and one pole back for 10
LBCs. Repeat
IF WE HAVE EXTRA TIME
Run to the football field and do the same thing but
when you get to each 10 yard line do 10 bomb jacks
and when you come back do 10 squats
GO TO COT
Count OFF
Name-O-Rama
Announcements
Prayers and Praises
Tapout’s Prayer
Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am
Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”
Warmup
– Bear Crawl
– Goblet Squats
– Heels to Heaven with Kettlebell
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer with Kettlebell
– Plank (remain in plank, then put right arm then left arm in air)
DORA #1 Bear crawl transit.
– 100 Clean on Curb
– 200 Back Rows from curb (alternate sides after every 10)
– 300 Swings
Partner walk up and down the hill. Alternate between the following with your partner:
– 10 step lunge walk (5 on each side.)
– Farmer’s Carry of both kettlebells.
Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am
Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box”
Warmup:
– Bear Crawl
– Imperial Walkers
– Windmills
– Merkins
– LBC
THE THANG:
50-100-150 Dora. Bear crawl when your partner is working on the exercises.
– 50 Merkin
– 100 Lt Dan
– 150 Freddy Mercury
Volleyball Challenge:
1. Partner stays at the 50 yd line. Partner B starts at the 45 yard line.
2. Partners must successfully throw and catch the volleyball back and forth without dropping. One throw and one catch for each partner.
3. Partner B moves five yards closer to the end zone. Repeat step 2.
4. Repeat step 3 until either Partner B reaches the ten yard line or there is a drop. At that point both partners must do Lt. Dan/Apollo Onos; quantity is the last yard line that Partner B was on with successful throws.
5. Repeat
WARMUP: MOTIVATOR, Windmills, Imp.-Walkers
THE THANG:
:black_joker: Texas Hold ’Em Beatdown Rules
Setup:
– Regular deck of cards. Assign each suit to an exercise:
– Hearts → Merkins Diamonds → Squats
– Clubs → Big Boy Sit-Ups Spades → Jump Squats
– Number = reps (face cards = 10, Ace = 11, Joker = Q’s Choice)
– Change Exercises for Each Round…
– All Pax do exercises for Flop/Turn/River. Folding = 5-10 of “ante-exercise”. Betting (w/ IOU of ante-exercise reps) proceeds as with regular Texas Hold ’em. Upon the showdown (post-River card), everyone “Pays up”. Winner calls out easier/alt. exercise for himself & the pax that pay up w/ time to spare (until the 6 is up)
Round 2 & 3 (same as above… new exercises)
Hearts:CDD / Shakira
Diamonds:Lunges / Sumo Squats
Clubs:V-ups / Dying Cockroaches
Spades:Flying Squirrels / Kosak Squats
Ante/IOU: Hand-Release Burpees / Lt. Dan/Apollo Ono complex
Mosey around Lot …. Then 4-Square.
when “out”… take a short lap & do merkins until back in.
Quotes shared w/ Pax throughout the workout (Common theme of paying your debts):
Proverbs 10:9 (NIV)
“Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out.”
Marcus Aurelius – Meditations 6.30
“If it is not right, do not do it, if it is not true, do not say it.”
(And if you said it—do it.)
Seneca – On Anger, Book III
“A promise is a debt.”
John Wooden (legendary coach):
“Be more concerned with your character than your reputation, because your character is what you really are.”
George Washington:
“Associate yourself with men of good quality if you esteem your own reputation; for ’tis better to be alone than in bad company.”
(Good company pays their IOUs.)
F3 Lexicon – Freed to Lead
“Your word is your bond. If you said it, own it. If you owe it, do it.
MARY: Pax choice – included Am.Hammers, leg raises, LBC’s among others
ANNOUNCEMENTS: Trash clean up, New AO in Rock Region, upcoming Canoli Run & Tortoise+Hare
COT: prayers for various life transitions lifted to Sky-Q
WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.
MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach
ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter
COT: Prayer or praise from everyone, families, marriages, safe travels home
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
Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary.
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