Category Archives for Invites. Get involved. Join in.

On your own workout pointers from T.C.

Spring break means travel for many. Don't slip on your fitness gains from the past weeks. Stay in shape and keep the body moving with these suggested videos when away from the team. 

Leg Focus

15-Minute Legs

Cardo Focus

Interval Focus

Low Impact Cardio

Upper Body Boxing Focus

Yoga with Adrienne

Black History Month arrived with a big thaw, and a smashing idea from LaTrenda

My $.02:

Big idea. I'm in, if yinz are serious.

It is a year-long, or, multi-year effort. LaTrenda Leonard Sherrill should be the FOUNDING and first DEAN of studies. Kick-off / orientation should be on MLK day 2020. Intensive courses and engagement in Feb 2020. For good or bad, that time is going to bring a big storm of politics in advance of the 2020 primary and general elections.

Community Learning Outreach Hub, my hobby domain, CLOH.org, can publish the course notes, and I'll help with a few waves of invites to Libertarians, Indies, Socialists, Liberals, Conservatives, Greens, Ds and Rs.

Agree with chatter above: POLITICAL WILL is a huge element that is missing, in this front, and within some others -- sadly.

What was once called the Black & White Reunion, now re-branded, as well as PA Interfaith Impact Network could be early supporters. A long list of others could be gathered by end of Black History Month 2019.

Weekly conference calls, say 10:30 pm on a week night, would be a good way to be open and transparent.

FWIW, my calling is within the theme of "Playing Well with Others."


The original Facebook posting, now rushing past 100 comments:

LaTrenda Leonard Sherrill
It would be nice for black history month if white leaders In Pittsburgh (corporate, electeds, and nonprofit CEOs) went thru racial equity training together as a cohort. No more new leadership trainings for black people, y’all just caucus and learn about the system that y’all facilitate and uphold.
Now that would be something.

History flashback: The Pittsburgh Press, Nov 24, 1907, a swimming expo in Oakland and East Liberty

Glory years. They are ahead of us, yet! 

Pittsburgh, we're going to bring back the big aquatic events, with a modern twist and spin of a SKWIM disk. In 2019, we have some news to share, as of the end of January. Stay tuned.

Thanks to a friend and fellow coach, S, for sending along the pointer to this article. 

The 2019 Events are going to be called, Aquatic Jamborees.

Stay in tune with Coach Mark as we plan for the summer.  

Watch our other site, 4Rs.org

If you want to get involved or have something else to contribute, ideas or otherwise, leave a message and get onto the email list, 412-Public-News.

Arm swing exercise routine

1) Gentle Neck Rolls
2) Reverse Gentle Neck Rolls
3) Trunk twists
4) Reverse Trunk Twists
5) Leg swing forward and back
6) Other leg swings forward and back
7) Leg swings lateral with abductor and adductor motions
8) Switch legs and swing laterally.
9) Foot Spins
10) Foot Spins with same foot in the other direction.
11) Foot Spins on other foot
12) Foot Spins on other foot other direction
13) Kneeling position
14) Right Arm forward Arm Swing
15) Left Arm Forward Arm Swing
16) Right Arm Backwards Arm Swing
17) Left Arm Backwards
18) Right arm swing in a Sideways Figure 8 Motion
19) Right Arm Figure 8 in the Reverse Direction
20) Left Arm Figure 8
21) Left Arm Figure 8 Reverse
22) Up the Sides with both arms
23) Up the Front Arm Swings
24) Horizontal Arm Swings
25) Opposites Arm Swings
26) Opposite-Opposites Arm Swings
27) Wrist, door-knob open
28) Wrist door-knob close
29) Wrist range of motion
30) Other wrist range of motion
31) Sit ups
32) Yoga Cobra
33) Rattle Snakes
34) Hamstring Stretch with Legs in Figure 4
35) Other Side, 4 for Legs
36) Yoga Butterfly Stretch
37) Knee to ear
38) Other knee to each ear
39) Butterfly arm motion
40) Backstroke arm motion
41) Breastroke arm motion
42) Freestyle arm motion
43) Toe raises
44) Other leg toe raises
45) Heel raises
46) Heel raises with other leg
47) Squat stoop

Being literate in a modern world also means being able to code.

06
Days
07
Hours
53
Minutes
52
Seconds
Call to Hour of Code on Northside on December 6, 2018

Northside event on December 6, 2018, for the movement, Hour of Code

Intro video and call to engage

Calling coders and rookie coders: Kids, coaches, teachers, adults.

More engagement with CLOH.org can occur on our low volume email list for those wishing to code in the realm of sports projects. Sign up for the new mailing list.

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