Warm-Up | Performance & Fitness
One set of:
Run x 400 Meters
Bodyweight Walking Lunge x 20 reps
Scapular Pull-up x 10 reps
Burpee Broad Jump x 5 reps

Followed by…

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

“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)

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
(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

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, 2022 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. 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! –@mcouch15

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Janelle Winston
Janelle Winston
November 17, 2023 8:35 pm

5 + 4 RX

B. Walked a mile.

Aaron Danielson
Aaron Danielson
November 17, 2023 7:21 am

B done body weight, green band banded hamstring curls 15 kg kbs

November 15, 2023 7:45 am

I’m sorry for the stupid question. What this means? “Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111” i specificly mean the @ 2111 part. Thank you.

November 15, 2023 5:26 am

Rest in peace little Carter ❤️

Jomara Figueroa
Jomara Figueroa
November 14, 2023 2:42 pm

Sending my prayers. RIP little Carter

November 14, 2023 12:29 pm

A. 4 rounds + 6 reps Rx
B. 2x24kg KBs for both bulgarian split squat and bent over rows. Medium strength band assisted nordic curls.

Happy to have joined this memorial workout today, had fun in both part A and B.

November 14, 2023 12:17 pm

A). 5+19 Rx

November 14, 2023 9:35 am

Honored to complete this workout today. Sending you my prayers. ❤️

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