Tour De Coach’s Box

2024-10-17Leave a comment

QIC: decibelf3
When: 10/17/2024
Pax: Cheddah, decibelf3, Falcon Crest Ryan_F, fresh prince, Hominy, JWOW, Masterpiece, Suplex, Tesh
Posted In: backblasts

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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Tour of the Bush with Tires and cindys

2024-10-16Leave a comment

QIC: Vuvuzela
When: 10/16/2024
Pax: chickenhawk, Goose, Hominy, oldbay, Peach Stand, SugarBug, The Mule, Tiller, Time Machine, Vuvuzela
Posted In: backblasts

WARMUP: SSH, Mt Climbers, Burpees OYO, mosey to a different place around campus, Merkins, Plank, mosey to another location, LBCs, HBWs, ran to first station of the thang.
THE THANG: Station 1: 20 BBSU, Station 2: 20 Merkins, Station 3: bear crawl up the stairs, Station 4: 20 Mike Tysons, Station 5: flip tires, Station 6: Murder Bunny’s, sprint 100m. Two stops in the middle of the circuit for 5 burpees each.
MARY: 5 PAX for BC and 5 for SL Rucking. We all got together for COT.
ANNOUNCEMENTS:
COT:

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Boot camp

2024-10-14Leave a comment

QIC: Abagnale
When: 10/14/2024
Pax: Abagnale, Band Camp, darkhelmet, Esso, Goose, Hominy, Only fans, Poppins, Red Wire, Rosie, The Mule, Tiller, Time Machine
Posted In: american jackal

Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into partners. Do 100 drydocks, 200 big boys, 200 merkins, 200 American hammers, 100 squats in rotating fashion while the other runs to the end of the parking lot and back.

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Hominy’s VQ at The Yard – 2.0 Friendly

2024-10-13Leave a comment

QIC: Hominy
When: 10/12/2024
Pax: 3D, Hominy, Road Rash, Savage, Suplex, Time Machine
Posted In: the yard

WARMUP: In cadence, when applicable: Side Straddle Hop. Low Slow Squat. Plank. Moroccan Night Club. Slow Merkin. LBC. Windmill.
THE THANG: Dora: 50 Merkin. 100 Squat. 150 LBC.
Ladder Board until 7:15am.
30 LBC
20 Side Straddle Hop
30 Moroccan Night Club
20 Freddie Mercury
40 Hillbilly Walker
30 Squats
50 Roof Raises
20 Merkins
30 Windmills
I got through Roof Raises. There was more than enough workout in this ladder to take us to 7:15am.
Music: “Body” by The Necks
MARY:
ANNOUNCEMENTS:
COT:

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CB 10.10.24

2024-10-10Leave a comment

QIC: fishstix
When: 10/10/2024
Pax: Cohiba, Cyclops, Escargot, fishstix, fresh prince, Half Shell, Hominy, Slow Jams, Sprocket, Suplex
Posted In: the coachs box

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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Q school at The Ring of Fire ?

2024-10-10Leave a comment

QIC: CakeBoss, Slapshot
When: 10/09/2024
Pax: Abagnale, Cakeboss, Hominy, JWOW, Last Call - LC, oldbay, Only fans, Peach Stand, Rumbling Bald, Shield, slapshot, SugarBug, The Mule, The Pirate, Tiller
Posted In: Ring of Fire

WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

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