Tag: Suplex

It was a Friday… this Friday… at slow burn

Leave a comment

WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

TClap |
0

lotsa left turns

Leave a comment

WARMUP: disclaimer
THE THANG: wander through FMHS past the baseball field and pullup bars to get to Harris st. LEFT…. run to Walden Park entrance….. LEFT…. hug the LEFT curb and keep making LEFTS until you run every bit of Walden Park and arrive back at Harris St. Some made a right and headed back to COT. Some crossed Harris and continued the LEFT theme, running a couple more streets on the opposite side of Harris before returning to COT.
MARY: Some had a couple minutes to do some strider/sprints. Highly encourage runners to do this occassionally – your running mechanics and body benefits from sprinting from time to time.

ANNOUNCEMENTS: Newsletter
COT: Yup

Sorry this backblast is late…. Sorry the video post to slack was late….

As often happens in the journey of life – better late than never.

TClap |
0

Big Bertha visits the Hive

Leave a comment

WARMUP: the usual suspects
THE THANG:
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer or LBCs otherwise
1. Bell optional…but encouraged
Thang#2: Dora
Timer for Partner Switch = Nur up hill, mosey back
Rack up the following:
Tire Group:
Sledgehammers/Gorilla Smashes
Tire Flips
Clockwork Irkins/Derkins
TRX Group → Timer for Station Switch
Inverted Rows – 250
Floating Mountain Climbers – 500
Grass Group:
Man-Makers
Underswitch-to-Crab Press
Bertha Slams/Suplexes
MARY: pax-Ab-Lab
ANNOUNCEMENTS: Op. love poultry collections
COT: held, U-Haul lifted, prayers offered

TClap |
0

Mental Health Battle

Leave a comment

Warm-Up:
Mosey lap around AO
SSH – 20 IC
Imperial Walkers – 15 IC
Windmills – 10 IC
Strawberry Pickers – 10 IC
Mosey lap around AO with log

Main Thang:
Round 1: Cinder Strength

Perform 3 rounds: (10, 15, 20 reps)

Cinder Block Squat Press (Thruster)
Cinder Block Rows
Cinder Block Lunges (Rep per leg)
Cinder Block Curls
Cinder Block Flutter Kicks (with a press)

Recovery: Farmers Carry with Cinderblock on each hand to 50 yards and back between rounds.

Round 2: Log Run

First group runs with log to the 30 yard line and back while the others do burpees and then you switch.

F3 Discussion:

The Mental Health Battle

Objective

Sharpen awareness, reinforce brotherhood, and provide practical tools to manage mental strain—personally and as a group.

Lead-in: Mental health is not a trend—it’s a daily fight. Every man in the circle is carrying something: pressure, stress, expectations, or silent battles.

Key Point: You don’t have to be broken to be struggling.

Set the tone:

– Confidentiality is implied

– No fixing, just listening

– Respect the man speaking

Define the Battlefield

Mental health issues don’t usually show up labeled. They come disguised as:

– Irritability instead of anger issues

– Withdrawal instead of sadness

– Overworking instead of avoidance

– Silence instead of strength

Discussion Prompt:

“Where does stress show up in your life right now—work, home, or internally?”

The Lies vs. The Truth

Men tend to operate under outdated scripts:

Common Lies:

“I need to handle this alone.”

“Talking about it is weakness.”

“It’ll pass if I ignore it.”

“Other guys have it worse.”

Counter Truth:

Isolation compounds problems

Speaking up is controlled strength

Ignored issues grow roots

Comparison kills accountability

Discussion Prompt:

“Which lie have you personally bought into?”

Tools for the Fight

This is where you bring practical execution—F3 is about action.

1. The Check-In

One guy you trust

Once a week, no surface-level talk

2. Control the Inputs

Sleep, alcohol, social media

Garbage in = garbage out

3. Move Your Body

You already did this today—there’s a reason F3 works

4. Name It

Stress, anger, burnout—call it what it is

Undefined problems don’t get solved

5. Faith Component

Anchor yourself in something bigger

Scripture, prayer, or quiet time—discipline over emotion

Proverbs 12:25 – Anxiety weighs the heart down, but a good word lifts it up.

Discussion Prompt:

“Which of these are you currently neglecting?”

Closing: Lock It In

Final Challenge:

Identify one action you will take this week

Identify one man you will check on

Make it specific:

Not “I’ll do better”

Instead: “I’ll call John on Thursday” or “I’ll cut out late-night scrolling”

Close with this: Strength isn’t carrying everything alone—it’s knowing when to lock shields with the men beside you.

Go around:

One word describing your current state

One word describing where you want to be

Bottom Line

Mental health is maintenance, not emergency repair. Ignore it, and it owns you. Stay ahead of it, and you lead your life instead of reacting to it.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

TClap |
0

Upper Body Bell Blitz

Leave a comment

WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved

TClap |
0

Warm Morning in March

Leave a comment

Thursday 3/12/26 Coach’s Box. 0500-0530 Workout

Soundtrack: Amazon Music Playlist: ”F3 Warm Morning in March”

Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls.

Mosey to Suplex’s F3 sign by Suplex’s old room
Mini-Dora. 50 Merkins. 75 Squats. 100 LBC
The other person runs to the office and back.
For the 50 Merkins, try to have everybody do 25 merkins on their turn and then plank for the rest of the time their partner is running.

Mosey to Benches by R-Wing
1. Dips
2. Step ups
3. Incline merkins
4. Calf Raises on Curb

Mosey back to COT.
Lunge walk to bomb car. Nur back.

Second Half:
Topic: Integrity & Job Interviews: Are you the same person every day at your job as you were in your job interview?

Reminder about the objectives of our 30 minute discussions:
– Talk about a topic that will help us accelerate. Could be any type of thing that’s on your mind.
– It gives men a chance to open up and share. If you’re the Q and you have something to share, then share. But focus on writing some discussion questions that will lead other men to share as well. Always leave plenty of time and space for the other PAX to talk. It might not even be on topic. That’s okay.
– This is like an extended COT. More time to talk. More openness. More vulnerability.
– Even more than with regular COT, personal stuff that is shared here, stays here. But ideas that you get from here should be shared. Go out and apply it. Use it to make your family and your community better.
– The format is 30/30. In the past, we’ve had some variation from that. Coach’s Box’s brand is 30/30

TClap |
0

Bootcamp PLUS with new Mike Tyson PLUS exercise

Leave a comment

WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers

11’s – new Mike Tyson PLUS & squats

MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul

TClap |
0

Is this minnow pond?

Leave a comment

After an extended sabbatical from bootcamp—featuring a highlight reel of injuries and a little side quest called cancer— Cubbie decided it was my time to step back into the Q saddle. Turns out the saddle still fits… it’s just attached to a horse that appears to be rode hard and put away wet.

We opened with the disclaimer, which felt especially important given the current structural integrity of the Q. Then we moseyed to WEP for SSH, Windmills, Imperial Walkers, Broga, and Moroccan Night Clubs. Spirits were high, joints were cracking, and I immediately established the theme for the morning: “moderate expectations.”
One small administrative oversight: YHC completely forgot to count off the Pax at the beginning. So if you were there… congratulations and I hope you made it back at the end.

Round 1 – Park Loop Bench Tour
We took a lap around the park loop, stopping at each of the swinging benches for:
5 Merkins
5 Squats
This was a nice warmup and also allowed YHC to repeatedly evaluate whether my arms were still capable of pushing my body off the ground. Results were… inconclusive but promising.

Round 2 – Bear Crawl Pyramid of Poor Decisions
Then came the main event: a bear crawl ladder/pyramid situation

Pattern:
Bear crawl 10 yds → 10 Shoulder Taps
Add another 10 yd bear crawl → 20 American Hammers
Add another 10 yd bear crawl → 30 Flutter Kicks
Add another 10 yd bear crawl → 40 LBCs
Add another 10 yd bear crawl → 50 Penguin Heel Taps
Then we worked our way back down the ladder.
Between rounds we jogged back and SSH’d for the 6

Round 3 – Hill of Questionable Cadence
We moseyed back toward COT and stopped at the bottom of the steep hill.
Fast mosey up → 10 IC Mike Tyson’s
Faster mosey up → 8 IC Mike Tyson’s
All you got → 6 IC Mike Tyson’s
This is where things got exciting. Your Q attempted to call cadence for the Mike Tyson’s and demonstrated a bold new counting technique best described as “freestyle jazz cadence.”

The Pax handled it with grace and only minimal public ridicule was made by DOAH.

Return to COT
We wrapped with Nameorama, Announcements, and Prayers & Praises.

Despite a little rust, some questionable counting, and the physical strength of a medium-sized houseplant, it felt good to be back out there bootcamping with the Pax again. Grateful to still be able to show up, even if the Q sheet execution occasionally looked like it was written in crayon.

Thanks for the opportunity Cubbie

TClap |
0

ab-solutely

Leave a comment

WARMUP:
Most of the hits: SSH, Merkins, Cherry Pickin, Low Slow Squat, Imperial Walker
THE THANG:
Mosey to the end of the parking lot for 11s
10 BBSU —–> 1 “wheezy Jefferson”

Pair up for a dora. Either run the full length of the parking lot or bear crawl 1/3 the length and run back.
100 Freddy Mercury (double count)
200 Flutter (double count)
300 LBC

Six minutes left, so dragon walk back to COT.
MARY: Window wipers!
ANNOUNCEMENTS: Stuff is happening soon
COT: It’s time to trust. Not a prayer circle

TClap |
0

Top, bottom, out at LAZ

Leave a comment

Warmup: the usual suspects
Mosey to theater
Thang#1: muzac
1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner Squats-AMRAP during instrumental, lunges during lyrics,… on “shot a man” do 15 merkins
1. Short mosey
1. https://youtu.be/t6q9Vc1ZtQI?si=4hWCrXxR1LWp8YrO by Fabulous (~4 min): BBSU on “Breathe”, AmHammer otherwise
#2- top-bottom-out: 2x through each man (groups of 3)… timer is mosey out&back
– Australian mt. climbers on partner holding Al Gore
– Bottom plank, top – high/flow gas pumper
#3: clockwork inverted Rows – TRX 
1 pax Draws a card (five-K) -# = reps on TRX while everyone else follows a menu board AMRAP ( optional modification – my. climbers with feet  in TRX handles… Instead of inverted rows).
Rest of pax does this….
Clubs: J-Q Seal Jacks, 
9-10-SSH, 
7-8-Smurf-Jacks, 
5-6-Bomb-Jacks 
Spades: 
J-Q-LBC’s, 
9-10-Gas-Pumpers, 
7-8-Big-Boiz
5-6-hello ladies
Hearts:
 J-Q-Flying Squirrels, 
9-10–Burpees
7-8-Kraken Burpees,
5-6-Calimari/Krakens
Diamonds: 
J-Q-good a.m., 
9-10 – calf raises,
7-8– Lt. Dan,
5-6-Lt. Dan-Ono
King (any suit) – wild card… PAX that Drew it causes any exercise in that muscle group
ANNOUNCEMENTS: upcoming Bethel shelter serve, CSAUP‘s, etc.
COT: praises for community that we enjoy, and the gift of our ability to help our communities.

TClap |
0