Ultimate Outland Experience

Ultimate Outland Experience

It was a cool august morning as YHC rolled up on union counties first AO. Quite a difference from the drenching humidity that typically greets us in the gloom. YHC took a few to setup and explore the ever expansive AO. 5 took the DRP and as 7am hit we took off for an extended warmup mosey.

Post campus run we circled back to see if there were any LIFOs. A few new cars but no one around. We mosey over to the practice fields for a clinic of sorts. As we COP, off in the distance a figure came into view. It was lumberjack and YHC was happy as that made 6 and my job much easier. SSHx30 and IWx15

The thang – Ultimate (frisbee) 101

Warm up static stretches
Shoulder circles – big/small
Shoulder crawls
Shoulder twists – 90 degree flapping
Michael phelps
palm/forearm flex
hips/back twist – windmill x 5
Toe touch Squats x 5 (bend over to toes, squat, hands over head, standup)
Back lunge reach overhead x 5 (r/l) (lunge back, opp arm up, standup)
Single leg squat x 5 (r/l) (arms interlocked, sit in the chair)
Deadlift x 10 (straight line back, bend to 90 degrees and back up)
Single leg deadlift x 5 (r/l)
Overhead deep squat x 10 (arms overhead, deep squat)
Knee up front swing (bring knee up and down then swing through)
TWI extension single leg x 5 (r/l) (single leg deadlift position, flap a T, arms up, make a W, arms down, raise up for Y)

Warmup mobility/muscle activation. 20yds
Butt kicks, high knees, high skip, Karaoke (r/l), backwards, side shuffle (r/l), 10 yd sprint starts

Drills
Cone 2 cone drills x 2 (full field plankorama)
Suicides 30 yards – 10, 20, 30 x 2 w/squats/monkey humpers/jump lunge x 10
Throwing/Catching (backhand/forehand (10 to get used to it, 10x each way no drops. Drop = 5 merkins and go back to 1)
Square drill (3 people form 3 corners of square with one corner empty. Run and throw to the empty space. Repeat for every empty corner. Complete 4 rounds w/o drop. drops = 10 LBC)

Plays
Offense
Check mark cut – (1 line. 2 runs 5 steps out and cuts back to the thrower. 2 throwers cycle in to cutters every 2nd time thru line)

Time running out we skipped the rest of the clinic and shortened up the field for 10mins of 3on3 scrimmage. Shirts vs skins

Arsenal, Shepard and Smokey (shirts)
Vs
Madison, lumberjack and udder (skins)

Shirts went up first after 2 possession changes. Skins came back with a huck to score. Shirts came out strong and started to get into a cutting flow but turned it over with a quick score by skins. Skins went onto score 2 more and with time running out we called for a universe point. Skins prevailed in the end.

Times up, feet are soaked, everyone seems to have gotten a good sweat worked up, and a smile on their face. Mission accomplished.

Collect the gear and head back to start for COT.

Day old moleskin:
YHC is truly blessed to be part of this group and help lead. Today’s plan was simple and fairly error prone but YHC wanted to switch it up from the standard F3 workout. With such a great venue, amazing weather and a whole hour how could we not play. Glad lumberjack found us. He made the sixth man and all the drills and scrimmage were perfect with evens. The warm up stretching was a little gumby-esque but I would prefer loose muscles over pulled any day. Drills can be sneaky hard and a series of 20rd out and backs can activate some muscles the pax didn’t know we had. Learning about the sport of Ultimate was my goal. Teaching some basic throws and offensive and defensive play was fun when we added a little F3 flair with exercises on drops. Teaching the pax “Value for the Disc” was fun and worked. We scrimmaged and it was great. Small field helps when teaching some new skills. Everyone executed a series of passes for a score, played man defense and read the disc when it gets in the air. Great job everyone and thanks for indulging me and my ESPN Ocho sports.

Announcements:
Amrap4Autism was yesterday and by all accounts looked like a huge success. Tks to all who participated and supported this event.

Several F3 Speed for Need events yesterday as Tolkien and co roll across the Carolinas one 5k at a time. Hit up f3speedforneed.com

YHC has a method to his madness. Be on the lookout for some upcoming dates for playing Ultimate. Family friendly and fun

Takeout by smokey