Wii Fit Plus
Create your own routine 30 min+
Open Gym Baseball Clinic
1:30-3:30
CCCHS New Gym
Monthly Archives: January 2010
Fam-Fit Daily 1-31-10
Filed under Training
Fam-Fit Daily 1-30-10
Trio Circuit
10 Straight Leg Deadlifts
5 Pull-Ups
10 Back Extensions
-5 Rounds
Filed under Training
Fam-Fit Rest Day Read 1-29-10
Rest Day Read (SR-6)
The Ransom of Red Chief by O. Henry
“We selected for our victim the only child of a prominent citizen named Ebenezer Dorset. The father was respectable and tight, a mortgage fancier and a stern, upright collection-plate passer and forecloser. The kid was a boy of ten, with bas-relief freckles and hair the colour of the cover of the magazine you buy at the news-stand when you want to catch a train. Bill and me figured that Ebenezer would melt down for ransom of two thousand dollars to a cent. But wait till I tell you.”
There are good ideas that work out magnificently, ones that are well thought out and planned to a “T”. But, this story is not an example of one of those type of ideas. For all the apparent planning and thought our two heroes think they put into their get rich quick scheme, thing could not have turned out much worse for them.
Twirly-Girl: Hard Work is the Magic
If there was ever any doubt, this performance officially makes Twirly-Girl the best baton twirler in the family. She worked her tail off getting ready in a short couple of weeks before this performance was scheduled, including about 3 hours in the gym the morning of the game. Twirly-Girl and CoachTwirler even had an escaped plan in place if she wanted to back out on game day. But, she is a gamer and did the prep work necessary. To make it more challenging, the entire SM East boys basketball team was lined up on the sideline in front of her and the Salina Central boys team members were line up on the baseline to her right, both groups impatiently waiting to get on the court for half time shoot around. It was an “ice water in the veins” awesome performance. Once again:
Hard work is the magic.
Alien Dog Attack #5
It is unmistakably evident that we are on our own. It is the Hays House against the Alien Attack Dog (AAD). Right now all is quiet as the AAD has moved into some sort of activity in the Room Formerly Known As The Man Room, now converted into the Ladies Lounge, Crafting Center and Sewing Annex. I am a bit curious what the AAD is doing in the Room Formerly Known As The Man Room, so I sneak out the back door around the side of the house to look through the window of the RFKAT Man Room. The AAD is dragging MY blue plastic Panasonic TV, the one with a rotary 13 channel VHF selector and vice grip clamps for the missing UHF selector, out of the RFKAT Man Room closet by way of the rabbit-ear antennae in its jaws. OH NO! It has found the secret stash of Man Treasure!
What is the AAD doing with the Man Treasure? I look around on the floor a noticed other pieces. The Nintendo 64, a 9V battery hooked to a small light bulb, the keyboard to the IBM PS2 computer (with the 8 MB Hard Drive!), the dot matrix printer with paper, a suitcase-sized VHS/DVD combo player and the box of VHS tapes and DVD archiving 9 years of CCCHS Tiger Football. The AAD starts to configure and hard wire all the pieces together.
I rack my brain trying to figure out what it is up to. No Manilow involved thank goodness. Hey maybe the AAD is trying to replace the TV it zapped into oblivion to the tune of Taylor Swift on CMT. Maybe the AAD is not so evil after all. It finishes the connections, then switches on the TV by pulling the ON/OFF switch out. The AAD fiddles with the N64, inserts some of the media into the players and a scratchy image begins to appear on the TV screen in black and white (but since the Panasonic Blue Plastic TV is B&W, no surprise there). The image is of another alien dog with laser beam ocular weapons. It is sending messages back to headquarters! It is reporting the preparations are almost complete and the full Alien Dog Invasion can begin with 24 hours!
We are doomed. I pound on the window and scream at the AAD to stop. The AAD turns to the window and fires a laser beam shot, blowing out the window. I dive to the ground out of harm’s way and crawl back around to the back patio where I flop into a patio chair. Just as I am about to give up in utter desperation, around the corner of the garage casually strolls a cat. I perk up. Hope for mankind has just jumped in my lap. This is nor ordinary household feline. It is Big Bad Bud! Bud, we are counting on your skillset.
Filed under Reads
Fam-Fit Daily 1-28-10
Fam-Fit
Wii-athalon
- Wii Fit Island Run
- Wii Fit Super Hula Hoop
- Wii Sports Boxing (3 matches in a row)
Filed under Training
Fam-Fit Daily 1-27-10
Fam-Fit
Warm-up:
Mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side
Jumping Jehosaphat
A. Agility Ladder
- Single Step
- Double Step
- Bunny Hop
- Slalom Hop
- Waltz Step
- Lateral Step
- Scissor Step
B. Cone Hops (5 Cones ~3 ft. apart)
1. Linear (Down and Back) – Forward, Side
2. Stationary (10 back and forth side hops)
C. 10x Weighted Step-Ups
-Weight above head, step up to parallel thigh and drive up.
D. 10x Box Jump –> Depth Jump –>Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.
E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.
Filed under Training
Alien Dog Attack #4
“Hello, welcome to the Department of Homeland Security Emergency Phone System”
“I need to report……”
“Press 1 if you would like to donate to the DHS Holiday Party Fund”
“…an alien dog attack. Wha…?”
“Press 2 if you want to report the whereabouts of Osama bin Laden”
“AAARRRRGGHHHH!”
“Press 3 if you think our director’s name sounds like an ice cream flavor.”
“Well, it does, but I need to report an ALIEN DOG ATTACK in my house!”
“Press 4 if you think your neighbor’s gardener has ties to al Queda.”
“Holy Sweet Jesus!”
“Press 5 to vote in the daily DHS poll: Who is the more stylish 1st lady, Michelle Obama or Jackie Kennedy?”
“For real?”
“Press 6 to talk Espanol with DHS maintenance engineer Diego Rodriguez Miguel Juan Vizcano.”
“Por que?”
Press 7 to listen to new DHS theme song by Nashville recording artist Taylor Swift.”
“I think I will pass”
“Press 8 if you have a current extraterrestrial invasion on your domicile”
“8,8,8”
“Hello, Department of Presumed Extraterrestrial Invasions.”
“I need help immediately. It is a matter of national security. We are currently under siege from an alien attack dog.”
“I am sorry, sir. But at this time, we are unable to confirm or deny the existence of extraterrestrial beings”
“Didn’t you hear me? I have an alien attack dog with yellow laser beam eyes in my house and it just destroyed my TV!”
“I am sorry.”
“Aren’t you going to do anything?”
“Yes”
“Thank God!”
” I can give you a name. Phil’s Alien Extermination and Storage of Roswell, New Mexico. Phil comes well recommended to the DHS ”
“Your kidding.”
“Have a great day sir.”
We are on our own…
In the house, no one can hear you scream……
NFL Championship Sunday
One of the top three sports viewing events of the year, best NFL event for sure. Yes, better than the “Big Game”. Even though the Chiefs haven’t been in one in a LONG, LONG, LONG, LONG time, I still love it. Ranks right up there with March Madness and the World Series. Enjoy the NFL because, for all intents and purposes, today is the pinnacle of viewing enjoyment.
Filed under Rants
Fam-Fit Daily 1-21-10
Fam-Fit
Ski Machine/Swing Intervals
1. Ski 0.2K
2. 20 Weight Swings
-10 rounds
Filed under Training
THE COACH HAYS 