All right? Okay, I'm ready to go. Are you really ready? How do you feel about it? Are you gonna warm up with him? Or uh yeah yeah yeah. Are you gonna warm up? Yeah. Around the bottom of the uh of the so we're running around.

Oh no. Really? Okay, yeah. I'm not treating like a lucky like he's like the God Okay, he's like oh damn yeah guys you guys guys. good job! We got a wide variety of Castle members today with Nick Nick his brother, his girlfriend Elena and he's here and for more Omar World Champion! Oh yeah I wish my wife Algeria There you go.

Let's go. Okay so we are actually tracking his heart rate because he has my Garmin watch on him and it's not 150. his heart rate is uh 150 guys it's 150. Jesus All right guys, that's gonna be interesting performance.

Okay, it does get very interesting machine right now. so we're tracking everything and uh, whatsoever we've been starting that and uh I mean the stress is uh, it's not so bad, it's not so bad. but yeah, 147 so uh, we'll see if we can reach like 200 BPM or something. Guys higher is better.

Okay, I'll be envious. We're gonna start with like your lower body right? Yeah, Okay, so what we're gonna do We're Gonna Roll Uh, that's a myofascial release right? So around your muscle you have like a Ziploc bag. Whatever it is. Yeah, um, it's gonna be easier that way.

I Just want to release that so it's going to be easier for you to move if there's just a great warm-up So um, does it feel tight? Yeah, it feels tight. What does it feel like? more at the back of the Mini or uh I don't know. just pretty much everywhere. Yeah, it's like it's like a like a stick.

but it's gonna feel so good so that's gonna help you with mostly ankle mobility and everything. Yeah, it feels like a metal stick. It's like not like softening up at all. It is so tight, there's like an overcooked steak.

right? It's like flour. It's gonna feel like spaghetti and your legs gonna be like a little slightly crunchy. maybe? yeah, I'm not sure my balls, it's gonna be responsible. Yeah, all right.

So next thing we're going to do just because: I Want to do like three parts on your legs? especially your quad, right? Yeah, my big quads. Yeah, that's gonna. oh yeah. that humongous one.

The big chicken leg. You love it. You love to see it. So um, you're gonna see we're just gonna roll your right side right.

So You're Gonna Roll it. Normally you would do like two different parts, but let's do like the whole thing. Okay, so you're gonna be like in a plank position, right? Kind of like this. Oh I'm always in that position.

Yeah, um, we're just gonna take the roller a little bit. so you're rolling this leg right? Yeah, so just take the roller a little off to the left. Yeah, because otherwise You're Gonna Roll your balls which would be terrible getting close, but I'm dodging all right. And then again, yeah, exactly.

And you you can you. You can lay uh, on your uh, on your elbows and everything. you're gonna be a lot better. Yeah, that's more comfortable for you.

So just roll in. Yeah, so is it more tight close to your knee or more tight everywhere? Man, it's like everywhere. Yeah. Oh Lord so it probably feels like super tight around the year, right? Yeah, everywhere feels tight.

man. I'm like a block man. they're like a a popsicle stick. Yeah, good.

Okay, not so bad. Okay, not the most muscular, but you're pretty pretty damn hard. Man, you're like a rock. Yeah, I'm a rock.

Alright, and if it feels too hard because remember, it's just a warm-up so I don't we don't Yeah, it's a little harder kill you over here. You can just like yeah, exactly I forgot I forget the breathe Yeah, exactly. So as you go close to your chest, you can exhale yeah I Feel like I have like a coat hanger in my my back? Yeah, it feels pretty tight right? Yeah. I'm about to pass out.

It's pretty good for a couple reps. Is it good? It's ready. It's pretty clean actually. Yeah.

Okay, yeah. so how does it feel? Not so bad? That's what it feels like. Yeah, Do you want some sugar? Yeah. Can you do? Um, opposite sides like one in the front and one arm in the back.

Those shoulders are pretty tight, right? Yeah. I Can feel the wires moving inside. Oh my. God it goes like the actual windmill I can feel the car all right.

I'll follow you. Let's go. You ready to go? Yes. Okay, okay so harder is going to increase.

so actual heart rate starting. it's like 128. and we'll see. after that first lap.

uh oh, it's already up. Yeah, it's increasing really fast. Man, it's like uh no, it's not that bad. it's actually not that bad.

It's more mostly like when he's gonna come back. oh Lord okay, it's gonna. it's coming out I don't know they're gonna do the whole thing. wasn't him? Yeah, it's all good.

Buddy following you guys. Yeah yeah, he's around the cross country. we're way back when I was pretty good at it and then I quit. Yeah! I Used to do a cross country in a elementary school.

a little bit of high school. Dude, you're like a one. 184 185. it could be worse.

I mean like half is already painting Brazil Ready I'm ready to go. Yeah, okay, let's go. So first one would be this one. Okay, so a small.

a small step right before the exercise. All right. yeah, left. I don't know how to do that right? Look at you.

Oh nice. So Verdict: How are you feeling That's good? I'm ready 183 93 93. you want some water? you're good with uh almost 200 BPM Almost 200 Almost 200. that's right.

Yeah, just just take it. I Think yeah, just keep walking because if you stop, you're gonna feel super dizzy right? because your heart's pumping a lot of blood going in your body and if you stop moving, you have no muscle contraction and you're gonna feel light-headed So what we should do? Yeah first of all, I'll be a bit harder. I Will start with just practicing the basic of taking it with the inside of the foot this way lock the ball. Yeah Lefty Nice Good.

So just to be sure you have you have the uh the balance on it. Yeah. so when you go to the ball yeah, make sure your left foot or whatever the right one the opposite foot. Yeah, it's at the same level.

Okay Go yeah that's good. Good: Okay good this way. good luck man. Very nice.

Okay I see it now if you go with one one, pass the opposite foot. so maybe practice the uh the weak foot so one left All right. nice good and that's a week for the right. So weak.

so I got like this is the right we Sparta yeah I feel like I have to like intentionally? Uh, go for a different direction to get it accurate. Yeah, obviously I feel more right for it to go middle. Took it up everything. my life felt heavy.

Oh yeah. like I'm killing bricks. This is the the pads. Yeah, probably.

Oh Jesus big one. but it was nice. Good one. actually good.

So take your time man. it's only the beginning. Man, you're nice I wonder how quick I can recover before the event? Like part wise, probably not a lot. Yeah, her place is good.

Yeah, is it gonna unlock faster? It's mostly muscular. yeah muscular joints. but uh, how it would be good? Um so you'll have uh oh, you're good three days? Well, you won't be running as much wall the brick wall. All right.

So three basic movements. Okay, first one when the ball is rolling. so maybe we'll be a bit harder on the knees, but one knee will go down, the other one will stay stiff. So let's say the ball is running rollable to me.

Yeah, so you go this way. catch it with the both hands, right? Yeah. Go ahead. Perfect.

Yeah, sure. yes. just don't go too though. and with both hands facing this way.

Yeah, so you have a good grip. no whole time has to be facing. One was upside down. Yeah.

so exactly like this. Like like I'm begging. Yeah Chad Please donate good. Oh I see it do I wedge it exactly I let it hit them, roll okay and then bring it up with the fingers to the chest right? It's not dangerous if it goes too fast.

My tongue is number like my gums. Get down. What's up? What? Yeah yeah. dude.

drink drink water. What the is going on? Okay, let's stay hydrated. Maybe no yo. you can't go with only one.

Maybe it's a bit harder obviously because the ball is going fast I Want to be aiming towards teammates? uh towards when there's no one like yeah? yeah. All right. so I'll start really really slowly and then I'll go harder. Nice I Thought I was gonna go higher.

Nice. Oh nothing. yourself doing all the clips. Oh so how's the glove? Yeah yeah.

I'm gonna have to stretch you out at the end or whatever. Yeah, we'll have. We'll have to schedule a sport massage afterwards. Man yeah man, we're gonna have to roll you.

but I'm gonna crack you. You good and nervous. Is your neck oh uh. stand up? Is it stuck? Yeah.

just just go straight. Yeah yeah. just put your uh your your Envy on your back right just one and pull. pull slowly.

your neck on the side is gonna be stretching right here. a little bit higher, the left a little higher. yeah yeah, that one just here. so just stretch your neck so that's gonna.

that's gonna pull your trap here a little bit. just don't go too much. but uh, as long as you feel like a light stretch like only for like I don't know. 20 30 second Max move it a little bit and see how I feel because you don't have much mobility in your shoulder, right? So when you do like full movement, it's like yeah, it's like moving a lot.

Yeah, almost anything. Correct? Huh? yeah I thought I Thought your shoulder cracked. Yeah I cracked. Okay I'm getting old but yeah.

uh. I had a headband can I Yeah yeah, there's a lot of reasons why I'm going like this. so my hair is my face. oh audio is pretty good.

Oh that's good. Nice. Yeah good. I'll try to do like a POV from the corner I forgot balls on the ground I'm gonna wedge it like that.

Yeah, Perfect. Oh, it's actually harder with both hands, so just that's why you reach it only with one going to catch it. at least make it uh, farther than the gold. Okay, because if it's too far, obviously you'll try to dive on it.

But uh. two species. Oh nice. opposite way.

Oh nice. three on three eyes. If you get it you, you win a Gatorade Oh yeah. okay, yeah.

very far. I Man Dude: Foreign right? I Want to die but this? Oh yeah, trust me. London it's another story you'll be on. Turf I think so I mean no, no, no, it's real.

Uh, you guys have a game soon. Okay, nice, Good. Oh same. Oh man.

Nice. Good job Foreign. My eyes don't see how fast it goes. Can I stop it? That's like holy yeah too many FPS right? oh my God And then the mental rule book of like what I gotta do right? Yeah it had like one bad breath I was like kind of squeezed and instead of like and it felt like I was gonna I was gonna pass out.

she was too focused. Wow. Some players are bad. so like your unpredictability is good.

Yeah yeah and it's bad. Ball is good. Yeah, that's right. again.

Oh boy. Okay, nice. yeah. all right.

I'm gonna do a lot. Oh okay. it's good though. I think it's good.

It's good for practice. Go ahead, what? where's it? Oh yeah I mean nice. Nope. that was pretty good.

Man it went like I don't I'm not giving a single facing the ball man he's Fearless oh my good. Nice one pretty good reach man nice one nice one good. so fast. no you weren't scared.

actually ready? yeah? oh so I thought yeah all right. go ahead yeah. ready. okay should we try a good try film huh? it's good.

Bro hand-dye coordination. exactly getting a hand on my reach. How long is it? How long is it? go forward I like that. I'll try to aim but uh okay for two.

Next spotlight. four minutes on two minutes off. Okay I Love the uniform. You really look like you've been here.

excuse me and you give yourself all dirty. Yeah, that's what I was saying. We really looked like you've been doing the hard things. I mean you're doing it.

Yeah, you're actually pulling it off. It's like kind of. It's just that it's my range I Feel like I have like a sniper and it's like farther like a ball over there. Okay I'm gonna go.

um it's like short. Yeah, you're having like trouble. uh engaging yourself. It's like proper reception.

like when you know where your body's at. Yeah? exactly yeah? yeah yeah yeah. the dude yo my Lord man that was so weird. Yes good one? Yes oh he's been the spinner.

Yeah nice, good yeah. oh nice one. that's nice though. Oh please yes that's good.

Oh I got scared it's gonna break my fingers. uh mechanic wise I was going full reach with no like muscle tension over yeah I think it's gonna break my arm or whatever. Yeah but just a small division will help. Okay, you don't have to reach completely the bottom deeply.

just this motivation will help. Okay yeah I tried never locking up your elbow. yeah it's waiting for the ball yeah I felt I felt like you never go like because all the all the tensions gonna go on your uh on your joints not not on your muscles so just keep like a slight contraction in your yeah you should be good to go like that. It was close man yeah and I could have like pushed it right.

Am I for it. but I was like this already? Yeah yeah, there's a lot of power coming out of this. Uh, this kid? Yeah please. Like dude, you look like a freaking work.

you know? Yeah, definitely. Yep, you've been killing some dragons and stuff. Yeah I killed myself. Oh Jesus so you're the dragon.

You're the dragon man. Okay, as long as I'm not travel dragon as a goal from last year. Okay, one last stretch that was really nice. Almost almost like on Turf how good is it to dive? Is it harder than that? Way better than that actually.

Yeah. I mean it's gonna scratch a bit, but it's more bouncy than only this game. I See the rock on the ground? Yeah, those type of games good. You pretty good.

Pretty good. You got a ball. Yeah. I got a ball.

Yeah, it's pretty soft though. It's all right. That's all right. Foreign.

nice. Oh, you're never afraid of the ball. You're good man. Oh, let's go.

I Put one Nice. Okay, yeah, but you can't read the boxes on this freaking grass. That's why. Yeah, it's all right.

Yeah good. Oh yeah. I'm good. Foreign.

nice corner. nice about kicking. Oh last one nice job. Okay, uh.

last one from Lamar All right. okay. last one. okay because uh, it's injured.

that's the old special wrist. Oh okay. but like uh, we should. We'll put some uh ice on it and yeah, oh no no.

Let It Go Let It Go you're done. Yeah, all right man. good one. man.

okay, good one dude. yeah yeah. hold on man. thank you my attention yo.

you were like kind of good. Oh yeah, oh yeah, it's going back a little bit. Yeah Okay y'all uh, we'll we'll figure it out. I Got a little fracture? No, but like we can tape it and no, no, not right now right now she looks nice to meet you, put in the air or something.

a lot. Yeah, yeah, we're nearby. Oh nice. Oh so uh.

what you want to do next? Well let's go home and swim a little bit. Yay! Absolutely yeah. reinforce my wrists. Whatever Is that illegal? Yeah, you know it's not illegal.

no you can't Yeah, the white tape around here. maybe the the orange one? yeah maybe I'm not sure useful for that, but yeah. maybe something that will, uh we get some good wrist wrap that goes like through your tongue. yeah yeah, maybe yeah.

I did um at full speed and I put my hands back like that. yeah yeah, my head like that and just went. yeah I know I didn't want to go to the hospital after like two months. it kind of like got better yo mine too.

like yeah no it didn't heal like take the camera. Oh yeah. like if I pick this and then this. this is my first one if I like press here.

there's nothing that happens if I did this and also you can see the oh yeah it's really weird. yeah didn't heal properly if I get extra with you. Oh yeah, all right to uh the best Goldie in the world. Yes sir I'm gonna take one like this.

Let's go Thank you for the for the sidemen match there. Yeah thanks to Omar all the help and then uh yeah I'll see you next time. All right man. So uh, what I should do? Should I just go offline or like no, no I'll carry it and I'll do the uh I got it? You wanna go in the pool? Yeah I have the camera mode and like that and uh, you don't have the light in the pool though because it's broken of course.

but uh, it'll be fine. foreign.