Sunday 7's : Quarantine Chronicles : Episode 4 : Taking charge (Training Videos)... readying for Summer 2020

Welcome back to Sunday 7s, where I strive to provide a small dose of levity to the current coronavirus pandemic by highlighting 7 things relevant to the times and to yours truly, AKA Chris, sport guy by trade, social thought provoker by design.

Before digging into Getting into Sports shape… here is the updated set of guidelines that we are taking on for our upcoming Camps. I wouldn’t say its a daunting task but it is certainly somewhere between bold and and full of …

AKASPORT Protocol and Guidelines Link

Now time to get in shape. Here’s Sunday 7’s…Taking Charge, Top 7 Fitness & Sports Motivators, Partners & Tips by video. AKASPORT is building its own video library as we speak…more to come!

Seriously people…we’ve got to go. We’ve got to elevate our standards for physical health and overall preparedness. With Summer right around the corner, there isn’t a better time. With everything going on out there, take control and as was said from the very beginning… Don’t let the Fear get you!

1. Start right… Dynamic Warm-ups thanks to Cam Krugerud and Pursuit Fitness
Cam Krugerud is relentless. Loaded with personal training everything, Cam can get you to where you want to go with your fitness. I wanted to start the 7s with proper Dynamic Warm-ups and there’s no one better. You can always reach Cam with your group or personal training needs. www.pursuitfitnessmn.com

2. Morning Cardio - Hill Workouts
Scaling things back a bit…but grinding nonetheless. Running has been my cardio go to since college but as you get older it’s key to mix it up. Break up the monotony. Change your pace and support the bones and muscles that running doesn’t. Find your hill, find the right gear and 10-15 minutes later, you’re good to go.
((WARNING: the most boring video of this Blog))

3. Be Bold - Keep Hammerin’, The Cam Hanes Story
Salute to this stud…Cameron Hanes.
Run a marathon, add a full day of work, shoot high level bow and arrow (professional) and pump racks of weights with needed recovery stretching…every day…Let’s Go!

My brother pumps me up with Cam’s videos and now I’m putting my “Hammer” plan together. Set your sights, make your own bold Cam Hanes story and Keep Hammerin!
(Be advised: Moderate Foul Language and Extreme Motivation)

4. Nova Care - Dynamic Stretching
A fellow proud sponsor of Adrenaline Sports Center, Nova Care has an outstanding team of therapy specialists. I asked Nova Care physical therapist and vice president, Donn Berkeland, for some rehabilitation and dynamic stretching tips and he certainly delivered. If you are in need of advice or treatment, don’t hesitate to reach Donn at DBerkeland@selectmedical.com.

5. Brain Breaks - nod to AKA Director and Coach Dean Downs and John Vogel
Now it’s time for a … Brain Break! While at work, kids in school, break in your newspaper or thorough Sunday 7’s reading, don’t forget to take a break for some light calisthenics or stretching. Here are Spring Lake Park Physical Education Department’s finest, Dean, John and Ben.

6. Xterra USA - AKA Sponsor providing plenty of Xtreme virtual tips
Over the past 20 years, Xterra has evolved from one racing event into an endurance sports lifestyle brand. Their worldwide platform for events and motivated customer base has had to take a break in their action but have kept us with their global customer base with virtual opportunities through Xterra-Connect.

7. Soccer - the Art of the World’s Beautiful Game
I’ll be the first to tell you… Soccer is not my sport. It has been my backbone for about 35 years but there are 100 other things I’d rather be doing and there are 100 other Soccer Coaching/Playing colleagues of mine who I would refer to over me.

Soccer taught me so much in life and these days the amount of running that I do at 40 years old, I can only credit soccer for setting such a ton. (#SoccerBlessed)
I’ve coached youth all the way to college players and I still up with the trends but if you want some virtual coaching tips, see the additional clips at the bottom for the some of the best in the soccer coaching business (Sean, Shari, Tom and Donny).

#Below - Additional AKA Partners and Videos to Take Charge and Get in Shape!

***Basketball Training - Jared Berggren and Catalyst Basketball Former Professional, Big Ten All Conference at Univ. of Wisconsin, Princeton (MN) High School All State and Coon Rapids own, Jared Berggren is a giant (literally) encyclopedia of basketball execution. Jared trains hundreds of kids of all levels and sizes. You can find more videos of Jared on YouTube or at Adrenaline Sports Center this summer.

The importance of body positioning and follow-through in this video on making the perfect throw to first base.

***Baseball Training - Minnesota Twins

You bet we miss baseball! There are a ton of resources out there and our very own Minnesota Twins have set up webinars for players and coaches, so take advantage! Otherwise, I’ve found the Ripken Baseball Tips to be the best YouTube baseball training.

***Soccer - Shari Eckstrom, her Elite Feet Soccer and Eagan Wave SC.
She never shies away from a global crisis much less any moment to shine, Shari is one of the best in all of Minnesota!

***Soccer - Tuesdays with Tommy
Filmed and produced by local Mom hero Jean Soehn and Kick Like a Girl, Tom Soehn, with many ties to Minnesota and MN Soccer. In his time between MLS playing and coaching and now as the Head Coach of the Birmingham Legion Tom was Director of Player Development at the National Sports Center. Extremely passionate and caring coach, Tuesdays with Tommy, with the help from his daughters, has been some of the best coaching material I have seen throughout this time of Quarantine. Thank you Tom and Jean and family!

***Soccer - Sean Burkett and Fear the Keeper! Fellow Adrenaline Sports Center tenant, Sean Burkett runs year-round Soccer Goalkeeper Training when not running his business. Passionate and full of energy, Sean is all about the detail and gets the most out of his players! For Goalkeeper training, contact Sean Burkett, #FTK, today!

***Soccer - Donny Mark and Alchemy Developmental Soccer Club
Former All-American, Division 1 Champion (UCONN), professional soccer player and overall great dude, Donny Mark, has kicked his energy and opportunities up throughout the Quarantine. At his Alchemy Sports Complex, Donny and his top trainer and associate, Coach Geison Moura, have been putting on high energy and outstanding soccer and fitness training for their players, their families and the public (namely the Western TC suburbs). Proud of all the work Donny puts out…thanks for everything bro!

If anyone has any more training content or videos you would like to share, feel free to add to the comments below or message me at chris@akasport.org.

Take Charge and Get in Shape… Summer’s coming… Let’s Go!

Sunday 7s : Quarantine Chronicles : Episode 2 : Best of 7-Game Series

Before I go into this edition, allow me to make an omission apology. I made a sizable mistake in S7s, Episode 1, #4. Silver Linings, where I left out… our teachers. The appreciation for Teachers! Over the past few weeks, I have heard from countless parents and relatives how difficult it is to keep their children’s attention, keep them busy in the class and help them get their school work done, at home! I say it all the time, I don’t know how you do it… thank you teachers!!

… now …

Welcome back to Sunday 7s, where I strive to provide a small dose of levity to the current coronavirus pandemic by highlighting 7 things relevant to the times and to yours truly, AKA Chris, sport guy by trade, social thought provoker by design.

With no sports to watch these COVID-19 days, S7s Episode 2 is begging to get into what we’ve been missing. Thrilling Sports! Where have you been?

Right now we are missing the most thrilling, 7 days a week, up most late nights, multiple games on the weekends, riveting stretch of sports every year. March Madness through the June; college sports, the Kentucky Derby, the French Open, Premier League/Champions League/MLS Soccer, Major League Baseball!, NHL/NBA playoffs. Check out my top 7, Best of 7-Game Series of the past 50 years with bonus selections below. And chime in… let me know what I missed!

Check out my top 7, Best of 7-Game Series of the past 50 years with some bonus selections below

…. and let me know what I missed!

7. 2016 MLB World Series - Chicago Cubs over the Cleveland Indians in 7 Games
November 2, 2016, Progressive Field in Cleveland, OH. The wait is finally over, after 108 years, the Cubs are World Series champs. Game 7 went to 10 innings where after a nervy weather delay, the Cubs came out and delivered the victory. As much as I care nothing for Chicago sports, I remember staying up for this one and tipping my hat to the northsiders, to Joe Maddon and all of Cubs nation.

6. 1994 NHL Finals - New York Rangers over the Vancouver Canucks
June 14, 1994, this Game 7 was the 10th time in history that the NHL finals/Stanley Cup was going to a Game 7. Messier, Leetch, Graves, Richter… NY at the Garden!

Summer ‘94 was one of the most memorable times in my life. Hanging with friends, playing a ton of soccer, basketball and tennis (and video games! (NHL ‘94 was one of them), the World Cup soccer tournament was just about to kick off in the States and OJ Simpson was on the verge of running away in the back seat of his buddies White Bronco (June 17, 1994, top 3 30 for 30, shows it all). I turned 15 on June 17… No job…sports… total freedom, what more could a kid ask for, I’ll never forget. “The waiting is over… the New York Rangers are the Stanley Cup Champions!”
***Another NHL Game 7 worth mention; ‘87 Edmonton Oilers Game 7 Championship!

5. 2016 NBA Finals - Cleveland Cavaliers over the Golden State Warriors
June 19, 2016, Game 7, Oracle Arena in Oakland, CA. You all knew it was coming. Down 3-1 to the mighty Warriors, *controversy as usual, you knew the basketball gods (and tv/league lords) were going to see Lebron and the boys make a fight. *Draymond Green did come back for Game 7 and was it ever a fast moving thriller. (Final 3:39 of the Game here) Cleveland deserved a championship and who better to bring it home than King James.

2016 King James bringing the ‘ship Home to Cleveland

4. 2013 NHL Eastern Conference Quarters - Boston Bruins over the Toronto Maple Leafs. May 13, 2013, Boston Garden, Boston, Mass.
Too bad Boston would make it through the Rangers and Penguins only to lose in 6 games to the (uh um, can’t stand ya) Blackhawks but this Game 7 against the Leafs is for real! Take the time to watch the last 11 minutes, Bruins down 4-1 at home, only to come back and win in OT!

3. 1988 NBA Finals - Los Angeles Lakers over the Detroit Pistons
June 21, 1988, the Great Western Forum, L.A., CA, Game 7, 108-105 - Lakers!
Back when television network contracts with leagues were as little as salary of the 12th man on the bench, we didn’t get to see a fraction of what you kids see today. “Showtime” Lakers basketball was the fastest, most exciting sports to watch in the 80s in my opinion but west coast games would be past bedtime and you only could find those few opportunities if you used a magnifying glass to the hidden schedule in the sports section of the newspaper. Oh the humanity!

And then came the playoffs. You all know how it goes, playoff sports are the Varsity to the league’s JV. No comparison… fast paced and physical… get your popcorn ready! Magic Johnson was my absolute idol and there was no way I was going to miss this action. There was a story line to it all but this one had the thuggish-ruggish Pistons up against the Showtime entertainment of the start studded Lakers.
Check out the 4th quarter of this Game 7… Go Lakers!

2. 2003 MLB AL Championship - Boston Red Sox over the New York Yankees
October 20, 2004, Red Sox v. Yankees at Yankee Stadium, Game 7, 10-3, Sox!

If you’re an ESPN 30 for 30 fan, you know. If you’re missing baseball as much as we are, here’s your documentary. (4 Days in October (Trailer)) Forget the 86-year Red Sox World Series drought was 22 years less historic than the Cubbies drought (above) and look past the fact that this was only to get to the World Series (as no doubt the Sox destroyed the St. Louis Cardinals in 4 games)… this was Boston & New York! Two of the most storied cities of our nation’s history, playing in the most historic past time game, loaded with heroes and villains, this series had it all! Going down 3 games to 0, Red Sox nation was not giving up.

Baseball is equal to, if not more riveting than hockey and basketball when it comes to the playoffs. These games actual have a story line and all the stars come out. I’ll never forget this one… here’s to you Big Papi, Curt Schilling, Manny Ramirez, Terry and Theo and all of Red Sox nation… thanks for the memory!

1. 1991 MLB World Series - Minnesota Twins over the Atlanta Braves
October 27, 1991, Minnesota Twins hosting the Atlanta Braves at the Metrodome, Minneapolis, MN, Game 7, 1-0 Twins!!!

From worst (1990) to first… this 7 game series had it all! Of course there would be protests out on my front step if I didn’t rank this #1 (forever Brew Crew!) but if you go back and watch all the way through the series and dig out your Homer Hankie, waive it loud, this Twins team won the hearts of baseball fans everywhere!

Four of the games were decided in the home team’s final at-bat, three of which came in extra innings. Game 6 had everything then suddenly to top it off, Kirby Pucket’s extra inning walk off homerun leading to Jack Buck’s call, “And we’ll see you tomorrow night!”, to which I am certain the entire State of Minnesota jumped at least a few feet in the air. And Game 7 had it all with All Star Braves pitcher going up against the Twins’ Jack Morris. Jack went the full 10 innings and when Gene Larkin pinch-hit singled Danny Golden Boy Gladden home, pure hysteria!! 1-0, Twins, their second championship in 4 years… life is (still) good in MN!

Hope you took the time to watch some of these videos. See below for some honorable mention Bonus Selections and let me know what I missed.

Thanks for playing… CS

***BONUS SELECTIONS:

2001 MLB World Series - Arizona Diamondbacks over the New York Yankees
Sunday, November 4, 2001, Yankees at Diamondbacks, Bank One Stadium, Phoenix, AZ, Game 7, 3-2, Diamondbacks!
Riding the heels of 911, this series and Game 7 were a thrill! In terms of actual games, rid some of the sentimental value, like the Bruins over the Maple Leafs (above) this is a top game to remember. Congrats to Randy Johnson and the boys!

2010 NBA Finals - Los Angeles Lakers over the Boston Celtics
June 17, 2010, Celtics at Lakers, Staples Center, Los Angeles, CA, Game 7,
83-79, Kobe and the Lakers! The two most storied franchises in NBA history. Star studded in tinseltown! Garnett, Allen, Pierce and Coach Doc Rivers at Kobe, Pau, Metta World Peace and the Boys coached by the Zen Master… going to a Game 7, this one received serious consideration for the top 7.

2014 MLB World Series - San Francisco Giants over the Kansas City Royals
October 29, 2014, Giants at Royals at Kauffman Stadium, Kansas City, MO, Game 7, 3-2, Giants! Setting the Stage - I was in San Francisco for a 3 night run of Phish, night 3 of course coincided with Game 7 and this town was ELECTRIC!! We missed the final inning as the show was starting but phish pumped We are the Champions into their first jam of the night… Goosebumps I’ll never forget!

2008 Wimbledon Final - Rafael Nadal over Roger Federer
July 6, 2008, #1 Federer vs. #2 Nadal, 6–4, 6–4, 6–7, 6–7, 9–7, Nadal!
If there was such a thing as a Game 7 in tennis, this would be it.
I feel this would be incomplete if not at least mentioned. Therefore coming in at number 4 of Best of Game 7s, the greatest stretched out, can’t take the suspense tennis final between 2 of the all time greats. We are so lucky to still get to watch these two titans battle into their 30s.
Tennis fan or not… probably the greatest match of all time.

2019 MLB World Series - Washington Nationals over the Houston Astros
October 30, 2019, Nationals at Astros at Minute Maid Park, Game 7, 6-2, Nats!
Nevermind the cheating that we now know was happening with the now scumbag Astros, this one was for Washington! All the toxic energy that takes place in the nation’s capital these days, deserved something positive. And to think when they were 1 out away from losing to the Brewers in the Divisional series, then destroying the mighty #1 seed Dodgers, albeit making a manager change mid-season to the depths of “this season’s over, now onto 2020”, the Washington Nationals team will be remembered for their thrilling excellence and their efforts to bring hope and happiness back to the Capital!

Sunday 7s : Quarantine Chronicles : Episode 1

Welcome to Sunday 7s, where I strive to provide a small dose of levity to the current coronavirus pandemic by highlighting 7 things relevant to the times and to yours truly, AKA Chris, sport guy by trade, social thought provoker by design.

We’ll see how long we can keep this going. Weekly to Bi-weekly Sunday entries. Really, who knows how long this will go but my hope is that you’ll be enlightened or find an appreciation in these patterns of thought in uncertain times.

By all means, please leave your comments below or email, chris@akasport.org, to share some new ideas and topics you would like to address.

1. Getting back to our Roots - Simplify and Slowing Down
I find it ironic that in this frantic time of the novel COVID-19, the time we are wisely guided to stay at home and slow things down and make every effort to avoid panic, we are attaching ourselves like never before, to our fast moving, “information now” devices to find peace and normalcy.

Although there is a lack of experimental studies examining the impact of the Internet use on cognitive development, you still have to wonder if we, young and old, and our brains, are truly capable of properly handling all this fast paced information and social media content from inter-web and our smart phones. (Also see, Nicholas Carr’s "What the Internet is doing to our Brains" 2015 presentation and “Our Brains are No Match for Our Technology” by Tristan Harris, @tristanharris from December.)

Finding the necessary means to slow things down whenever possible and go back to our Roots.  Reread books, cycle through old pictures and college term papers.  Remind self of yesteryear.

And in terms of SPORT, and everyone asking for tips and tricks as to how to stay active…. what does Nike say? Just Do It!
Walk/RUN/Hike
STRETCH!!!!!!
Bike/Swing/Climb
Pushups/Crunches for the CORE
Shoot Hoops/Juggle & Kick/Dryland Dangle
Sweat anyway you know how & I repeat…STRETCH!
Keep it Simple, DO SPORT and EXERCISE!

Bonus Track
***And if you’re looking to slow down but absolutely prefer the inter-web as your dopamine device, trying exercising the brain with the last two years of Top Ted Talks.
The Most Popular Ted Talks of 2019
The Most Popular Ted Talks of 2018

2. Preparation
Amidst all of this, no matter what your news source, favorite podcast or who your COVID-19 expert is, I hope that you seek a leader. Someone calm. Someone knowledgable. Someone confident. If you ask me, he or she who maintains all of those and then some is the most… Prepared. Enter Mr. Microsoft, Bill Gates

How is he so calm you might ask? Not because of his billions of dollars and the toys (and books!) that he can sit back and quarantine to but, in my opinion, because he is the most prepared. He saw this all coming. He had a plan and whether or not anyone listened to him about it, Bill instills the foresight a leader.

So how prepared are you? Are we too shortsighted and small minded for the next one? We should be so lucky.

Imagine if this pandemic scare occurred in the middle of winter and we were absolutely cooped up in our nests with absolutely no where to go and cars and trucks who dared go out to seek medical aid or groceries got trapped in a blizzard. Or if this pandemic struck our Kids with greater ferocity (**Associated Press, U.S. News, April 6) than our geriatric population. As awful as COVID-19 is and everything it has done, I think we got lucky.
**U.S. News report citing of all cases, 2% were children. More common in older children and teens.

Let’s collectively be prepared for the next one, when a novel virus isn’t so forgiving.

Be #grateful and be #prepared for everything!

3. Lessons learned -Coronavirus pandemic bringing out the Realness in All of Us!

Fitness & Exercise
In my world, next to my fiance and family, fitness is everything. I’ll dive into my routine some other time but know that fitness is an automatic each and every day, even if that means getting 50 push-ups in to start the day and I’m done.

But the question I have and the lesson learned here is ‘What’s up with everyone finally making fitness and exercise a priority now?!’ The other day I witnessed not one but two sets of neighbors going for a walk outside. The countless number of people exercising now… why does it take a pandemic to bring this out?

Consumerism
My God are we obnoxious in our retail ways. This well surpasses the hilarity of Black Friday or procrastination nation the night before Christmas. The hoarding, #Toiletpapercrisis2020, the hysteria! (please don’t watch, this is embarrassing), the number of people shopping for needless items when they are told to #StayatHome!…all will not be forgotten!

But my question is, ‘Will consumerism return to normal ways when we get through this all?’ Will we, America, find the power in us to look back at this, shake our collective head, and lessen the amount that we buy? (**Edited. See Updated Link below) Can we please consider for once that we are all consumer obese and scale back a bit? (Answer: Not a chance. This is ‘merica!)
*Disclaimer: I’m not excluding myself from this conversation… I’m just as much a part.
** Updated Link : Prepare for the Ultimate Gaslighting (medium.com, April 10)

Balance
Finding balance in anything is never easy. But we should all try. We all get distracted by what we read and… consume. We forget that we need to look to #1 first. This #StayatHome time is forcing us to do things and think about things we never imagined. Take one day at a time. Seek structure, set your reasonable goals, and don’t panic. Find balance in it all and keep going… it all works out in the end!

“This is the time to sit back, look at our lives, reflect, strategize the trajectory of what we want our life to be, and above all, realize the fragile nature of our existence.”

— Indian Author, Sadhguru

@SadhguruJV
#SadhguruQuotes

4. Silver Linings
The term “Silver Lining” came from the common expression "every cloud has a silver lining" meaning that even the worst events or situations have some positive aspect. You are most likely to remind a sad or discouraged friend that there is a silver lining as a way of cheering him up. The origin of the phrase seems to be John Milton's 1634 poem "Comus," which includes the line, "Was I deceived? or did a sable cloud/Turn forth her silver lining on the night?" (vocabulary.com)

Here is my list of COVID-19 Silver Linings (how’d I do, what’d I miss?!):

• Family Time (the Good over the Bad)
  Interesting how we were just talking about this in January - #Sports&FamilyDinner

• People stepping up and using their unique skills for good and for others.
  I see you out there Greg Schulz and your mask making sewing machine.

• Said it above in #3 Lessons Learned:Exercise but the sight of people choosing to get outside and be active, exploring nature, walking your dog! and getting fresh air all now more than ever, is remarkable.

• Decluttering (uh-um, yours truly) and getting after neglected chores.

• All the examples of kindness and feel good stories coming out. To me it has this same feeling of 911 and so many people helping each other. Just wish this could be the case all the time!

  Honorable Mentions:
  Air Pollution is Down!!
  Seismic Activity is Down (National Geographic) who would’ve known (thx CS)!! What else…
  
  

5. Compassion
I’m carrying over an item from #3 - Lessons Learned, an item that should be its very own. Compassion. Much like we felt when 911 happened, we are racing to help one another and caring for those in need.

The fact that this pandemic lands in what will be one of the most storied election years of all time is truly coincidental (or is it, all you Conspiracy Theorists of the world) and remarkable. With so much hate and blame - Left vs. Right, Blue vs. Red, Fake news vs…. whatever daily blasphemy you want to lean on each day - this. is. ridiculous!    

Let’s try not to waste our energy and blame others for the decisions they make, rather #trustthesystem and do whats best for your neighbors.  Or at least stay positive and open minded. Spend your energy helping, not hating!

In these days, there is so much compassion and empathy for those on the front line of this attack and to those struck by hardship. Now would be a good time to watch Tom Hanks’ latest as Mr. Rogers in A Beautiful Day in the Neighborhood.

6. Meditation
Amidst all of this soft talk of compassion and open mindedness, oh and don’t forget, balance!, of all things, I understand what people in hardship are going through, small business owners (I’ve been there) and what so many of YOU PARENTS must be going through balancing your day and maintaining a happy, peaceful and healthy household! If there was only a way to escape and close your eyes and find the “stillness”.

The gratitude I have for having brought meditation into my life, 8 years ago, is immeasurable.  Absolutely immeasurable. Thanks to one of my favorite most cherished humans on earth, Uma, my accountant by day, meditation monk by night, I took a 3 day, 17 hour Ascension meditation course during a rough patch in my life in 2012.  Ascension taught and has given me the tools to find the “stillness” each day and night of my life. If I were to take even one thing from this, going through the Ascension attitudes in the middle of the night knocks me out right back to sleep. We could all use such a method!

Do the best you can… and be grateful for what you have! If you would ever like to hear more about Ascension meditation or if you would be interested in taking a course, I highly encourage you to reach out.

7. Lessons taught – Take Care of Yourself… Don’t let the Fear get you!

#7 of my Sunday 7s was actually my first take in all of this. I wrote this “script” down on Saturday, March 7, well before seeing and experiencing the wrath of COVID-19, and I was hoping to get a quick video in with the pups.

Well the way things escalated, I didn’t get a chance to get both pups, Pippin and Murphy, in the video. Bottom line which still holds true…a #teaching moment for all the kids, “Don’t let the Fear get you!”

Thanks for stopping by.
Until next time, Stay Home, Be Safe, Stay Sharp and be Active! -CS

And for the love of God, if there’s a professional editor or ghostwriter willing to jump in and save me here, heck give me an English Teacher or Latin major (RDS!), please fell free to reach out :)