#rodeaplane

Definitely looking forward to more trips and good times together. Cheers to the first time we rode a plane! Love you Michelle! 👩🏻‍🎤 👲🏾 . . . #CoupleGoals #worktrip #rodeAplane #indy #eplus #powercouple #teambeachbody #lastcallboys #lastcallqueens #theFutureisOurs (at Indianapolis International Airport)

🎶THANKS TO KANYE'S WORKOUT PLAN/ I'M THE ENVY OF ALL MY FRIENDS!🎶 #SugeD #HeroesAndLegends #Ohio #DoubleWide #EllieMae #KanyeWest #CollegeDropout #TheNewWorkoutPlan #RodeAPlane #HipHop #Classic (at Van Wert, Ohio)

Track: 2's and 4's 200 45 s 200 90 s 200 45s 200 3 min 400 Cleats On! Pyramids: 7 cones all 10 yards apart sprint 10, jog 50, turnaround, sprint 20, jog 30, turnaround, sprint 30, jog 20, turnaround, sprint 40, jog 10, turnaround and sprint 50, jog 50 (jog is real slow) = 1 rep Repeat 1 minute Repeat 3 min rest VERT Cuts: We are replicating VERT stack cuts.  Cutters, take a look back while setting up your under cut.  Throwers, throw fakes to communicate to cutters. Throw after your cutting rep if possible.  Set up the cones as shown(not to scale):                     C                     /                10 yd                  / A__7yd__B                  \                 5 yd                    \                    D Start at A, sprint to B.  Cut to C, then under receive the disc, dish, back to A.  Rest 5 seconds.  x2 At A, sprint to B, Cut to D, cut deep, receive 30 yard shot. = 1 rep 4 times through. Reverse cones if possible to cut for both backhand and forehands 4 mins Fill the Hole: (3 people = square, 4 people= pentagon, 5 people = hexagon). Hold yourself accountable for doing this workout with the correct timing.  On normal throws, you should be making the under cut when the person before you catches the disc (either listen for the sound or take a peek).  On pumped throws, you shouldn't come under until you receive the pump fake. Pattern for non-pumped throws: Players A, B, C make up three vertices of a square and have people on them. D is left open. Square side length = 10-15 yards. A has the disc. C makes a 5 yard out cut and then a 5-10 yard incut to D(filling the empty vertex D). A throws to C.  While disc in in air, B makes a out cut then in cut WHEN C catches the disc. While that throw in the air, A makes the out cut then in cut WHEN B catches the disc.  Pattern repeats Pattern for pumped throws: C makes a 5 yard out cut, A pump fakes, C then a 5-10 yard incut to D(filling the empty vertex D). A throws an IO throw to C.  B makes an out cut when C catches it, C pumps the cut, B comes under. C throws IO to B.  A makes an out cut when B catches it, B pumps the cut, A comes under. B throws IO to A. This is the pattern for regular forehands and backhands. For IO backhands and IO forehands it’s slightly different. When the receiver catches and looks up he should see a deep cut, not the incut. Catch, look up, see the deep cut, pump the outside throw, the new receiver cuts back under for the IO to space. 5 backhands each 5 pumps, IO forehands each 60 seconds and switch direction 5 forehands each 5 pumps, IO backhand 3 min repeat 5 minutes 100 Throws.  Can you realize when you are losing focus and bring it back?  What does it feel like when your flicks are buttery smooth?  What does it feel like when you look a disc into your hands?