Post-Pumpkin Pie Painment Portion

11 pax joined YHC for the Daily Red Pill at the Outpost.

Pax: Rifleman, Scout, Aruba, Rafiki, T-Bone, Squirrel, Chitwood, Josey, Poacher, Schlitz, Flying Tomato

BEAT DOWN & DOWN PAINMENT

Warm up:

Mosey, Mucho Chesto, Windmills, Imperial Walkers, Arm Circles

 

Circuit (4 min, rotate, x 6 stations)

Round 1 (Core & Cardio Casserole)

• Low Runner step ups (One foot sideways on coupon, other foot comes off floor, use arms like running) – 30 seconds
• Hand Step-up (Merkin, one hand up to coupon, second hand up to coupon, reverse and repeat)- 30 seconds
• Low runner lateral steps (Lateral step up one leg, second leg comes up, step off opposite side, second leg comes down, reverse and repeato)- 30 seconds
• Lateral Hand step-ups (Same as hand step ups, but lateral) – 30 seconds
• Murder Bunnies – 30 seconds
• Rifle Carry – 30 seconds

• Rest 1 min
  
  

Round 2 (Sweet Shoulder Pie)

• Tall kneeling overhead press, 1 min
• Tall kneeling tricep curl, 1 min
• Curl to overhead press, 1 min

• Rest 1 min
  


Round 3 (Single-leg sizzler left)

• Single leg hip thrust (On your 6, palms down, press heal of one foot on ground, other leg bent in the air, hip comes up), left, 1 min
• Single leg Bulgarian split squat hip hinge (Bulgarian split squat, but bend at waist with coupon in front) left, 1 min
• Single-leg Bulgarian split squat, left, 1 min

• Rest 1 min
  


Round 4 (Single-leg sizzler, right)

• Single leg hip thrust, (On your 6, palms down, press heal of one foot on ground, other leg bent in the air, hip comes up) right, 1 min
• Single leg Bulgarian hip hinge (Bulgarian split squat, but bend at waist with coupon in front) right, 1 min
• Single-leg Bulgarian split squat, right, 1 min

• Rest 1 min
  


Round 5 (Tofurkey Terror/Man-Boobs Edition)

• Derkin/plank set (plank at muscle failure), 1 min
• Merkin/plank set (plank at muscle failure), 1 min
• Hand release merkin/plank (plank at muscle failure) set, 1 min

• Rest 1 min
  


Round 6 (Meta-Mashed Potatoes)

• Blocks to ears (Bring coupon to right ear, down, left ear, repeato), 1 min
• Skier, 1 min
• American Hammers with coupon, 1 min

• Rest 1 min
  
  Repeato x 3 stations
  


Round 7 (The Tryptophan Finisher)

• Burpee, 15 seconds
• Plank, 15 seconds
• Burpee, 15 seconds
• Squat hold, 15 seconds
• 2 cycles

Announcements: Mentorship at the Safe House on Dec 12. Special Q by Rafiki at the Piranha AO on Jan 1.

Prayer: Flying Tomato led us out in prayer.

Moleskine: Thanksgiving for the 2.0 leading and behaving with integrity.

The M and I recently attended our 2.0’s (Jeb) X-Country end-of-year ceremony. I cannot say enough about this group of student-athletes and the coaches. Pinecrest won the Conference Championship for the 13^th year in a row. Its leading runner and team captain, Zach, won the State Championship, sporting the best time of 15:23, which also set a school record. The women’s team also had outstanding runners, including an athlete, who ran the 5k in sub 18 minutes.

This coaching staff, a team of five, took all of the student-athletes for a week over the summer to western North Carolina. The coaches not only coached the athletes but ran them through a series of team-building and fun activities, including hiking, camping, whitewater rafting, and other team sports. The coaches cooked every meal for over 75 people. They planned and executed all of the activities. This description is only one example of how great this coaching staff is and what they do for the athletes.

While the coaches drive toward excellence in sport, they are clear that every student-athlete’s main function is to complete their education with the very best performance possible. Most importantly, they behave, coach, and interact with the goal of producing the very best humans possible. They coach with an incredible balance of encouragement, tough love, performance improvement, and consideration for the athletes’ best wellness. As parents, we really could not ask for anything better.

While we always knew that Jeb had the highest integrity, we saw it in action at the ceremony. The coaches hand out awards based on individual athlete performance and leadership on the team. One of the awards, a special shirt, includes recognition for male athletes who break 20 minutes for the 5k. The head coach called Jeb to come up to receive his shirt. Perhaps, no athlete was more surprised than him, as he knew he had never achieved a sub-20-minute time this year. Surprised and somewhat awkward, he turned to his fellow teammate and indicated he didn’t think he earned this distinction. To prevent embarrassment or an awkward moment for the Coach, he joined the other recognized athletes in front of the team but remained in the back of the group. Upon completion of the ceremony, Jeb immediately walked over to talk to the head coach, when he handed him the special shirt and indicated that he did not earn nor deserve it. Jeb acted without any prompting from his teammates or us.

We could not have been prouder of our 2.0. We assumed he would have the integrity and courage to do the right thing, but it was great to see. We also know that this coaching staff and Jeb’s teammates insist on a culture of integrity to become the best human possible. After all, making good humans and citizens is really our legacy.

Great job Jeb!