November 14, 2022 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

One set of:
Run x 400m
Bodyweight Walking Lunge x 20 steps
Scapular Pull-up x 10 reps
Burpee Broad Jump x 5 reps

Followed by…

Two sets of:
Sprint x 30-Yards
Air Squat x 10 reps
Box Jump x 5 reps

Then…

A.

“Remember Carter”
Complete as many rounds and reps as possible in 10 minutes of:
11 Pull-Ups
14 Box Jumps (24″/20″)
19 Air Squats
60-Yard Sprint (30 down and 30 back)

B.

Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Nordic Curls x 4-6 reps @ 4011
https://www.youtube.com/watch?v=Go3-UMKs5KA
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111
(rotate palms from pronated at the bottom to supinated at the top)
Rest 60 seconds

“Remember Carter”

Carter Robert Couch was born on November 14, 2019. From the moment he was born to the day he went to heaven, he brought nothing but love, smiles and laughter to the world. Carter was a ball of energy that loved every aspect of life. He was caring, empathetic and the sweetest boy with a unique way of connecting emotionally with every person he came across. As the son of a baseball strength coach, he loved coming to the stadium to hit, throw and “workout” at daddy’s office. Hours upon hours were spent watching, playing and sharing smiles at the baseball stadium. Whether he was hitting homers, playing cars, reading or dancing, he did everything with a smile on his face. His laugh was contagious, and it would immediately brighten your day. He was deeply loved and showed his love by giving high fives, knucks and big bear hugs.

Carter started experiencing seizures he was 1.5. He was diagnosed with epilepsy and bravely fought off episodes over the past year. He went home to heaven on June 28 from complications with epilepsy. While we miss our little boy terribly, and the grief is beyond measure, we have hope and faith that we will see our smiling little boy again in heaven. We are humbled to honor Carter’s life and legacy with y’all as part of the November community workout. We simply ask that you think about our Carter throughout the workout and smile as big as you can while “running the bases” because that’s how Carter would do it. For those of you who are able, we’re asking that you consider a small donation to Carter’s epilepsy foundation page. https://donate.epilepsy.com/index.cfm?fuseaction=donorDrive.personalCampaign&participantID=55317 Their mission is to lead the fight in overcoming the challenges of living with epilepsy and to accelerate therapies to stop seizures. We hope that one day we will help find a cure so that no family has to endure what we are going through. I challenge you all to #CtheGood in the life that you have—life is too short not to. Carter saw the good in every day and in everyone. He found the good because he looked for it. Y’all should do the same!

– Matt Couch