freestate Ultimate Hurry Tha F Up!

Date: 2025-06-24
AO: freestate
Q: Horshack
PAX: Winston, Pigeon, Mumford, Mark Michael, Deagle, Pink Slip (from Houston), Hot Sauce, One Shot FNGs: 1 One Shot
COUNT: 9
Warm Up:
– SSH x 25 IC
– Swing Billies x 15 IC
– Monkey Humpers x 15 IC
– 2 laps mixing high knees and karaoke
– Low Jacks x 10 IC
– Mountain Climbers x 10 IC
– Shoulder Taps x 10
– Willie Mays Hayes x 5 IC
– Cherry Pickers x 15 IC
The Thang: Grab Coupons and head to Tennis Courts x 9 Pax
– Hurry Tha F Up!! Until 6:25a
– Hold Plank
– Flutter
– Squat
– Curls
– Wall Sit
– Alternating Lunges
– Dips

– Ultimate Frisbee until 6:35a

Mary
– Leg Lift Rosalitas x 20 IC
– Scissors x 20 IC
– Box Cutters x 10 each way IC
– Plank-o-rama 10-10-10-10-10

Announcements:
– Thirsty F3rd Thursday this week!
– Ruck & Float – July 26th organized by Blue Ridge’s Banjo (starts with a ruck, then a float, and ends at a brewery) – https://www.amazon.com/gp/aw/d/B01N46YZTY

COT: Thoughts on being a dad
– One on one time is so important n the eyes of kids of all ages – Be curious without judgment – ask lots of open-ended questions – Keep communications channels open
– Focus on what they are good at, not on perceived weaknesses – Avoid general praise, instead give specific feedback
– Support and invest in their interests
– Hugs every chance you get
– Apologize when you’ve acted in a way that you wouldn’t approve – Let them in on your vulnerabilities – they are parent superpowers
– Differentiating from your parents and pulling up roots is natural for kids – so don’t take it personally

Tags: freestate, Winston, Pigeon, Mumford, Mark Michael, Deagle, Pink Slip (from Houston), Hot Sauce, One Shot