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Coach Cocoa

@icoach_3

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New Page! #ICoachHard 🏆 | #ITrainHard 🦾 | #IPushHard🏁 | @gamecockwbb Alum 🐔🏀| Head WBB coach @ Agnes Scott College 🏀

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THROWBACK THURSDAY 🏋🏾‍♀️🔥

Whew… had to reminisce a little bit! Just a crumb of hundreds of things Ive done.

One thing I’m extremely proud of when I look back at everything I’ve accomplished in fitness, strength, and sports performance is the BODY OF WORK.

1️⃣ Leading by example. I take EXTREME pride in never asking anyone to do something I wasn’t willing to do myself.

2️⃣ Consistency + intensity. No matter the day, the workout, or the season of life, I brought it.

3️⃣ VERSATILITY. Calisthenics. Plyometrics. Strength. Power. Core. Mobility. Conditioning. You name it—I’ve probably done it. It was extremely rare to see me doing the same workout twice. Every video was something different. I’ve legit done it ALL—and I’ve done it consistently over a LONG period of time.

My boys and I used to try some CRAZY stuff too. I’d see something and be like, “We trying this!” and they were ALWAYS down!

I’ll forever appreciate the people who have shown me love since DAY ONE. Some of y’all have legit been following this journey for 10+ YEARS… back when IG first started letting us post videos around 2011! From my old page that got hacked to now. And through a second knee surgery back in June 2024 and still keepin’ it movin’. 🙏🏾💪🏾

Looking back at all these years, one thing is for sure…

ME + THE GYM BEEN LOCKED IN FOR A LONGGGGG TIME. 🔒💪🏾

And the work has ALWAYS spoken for itself.

#Fitness #FitnessMotivation #calithenics #JustWork by @icoach_3

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2 months ago

LETS GOOOOO!!! YEAR 17! 🏀🔥

I sit back and reflect on this journey often—the highs, the lows, the disappointments, the failures, the breakthroughs, the triumphant moments…all of it.

Through every season, every team, and every chapter, I’ve brought the same intensity, passion, relentless work ethic, and enthusiasm. I’ve pushed my athletes hard, but I’ve loved them, believed in them, and poured into them just as hard. Some understood it in the moment. Some may understand it later. And some may never fully understand it—and that’s okay.

I can only hope and pray that over these 17 years, the impact I set out to make has reached far beyond wins, losses, and basketball. That somewhere along the way, I helped someone become tougher, more confident, more disciplined, more resilient, or simply believe a little more in themselves.

17 years in…and somehow, I still feel like I’m only getting started.

I pray the legacy I’m building means something long after the whistle stops blowing.

Cheers to YEAR 17. 🥂🏀

Still passionate. Still relentless. Still building. Still becoming.

YEAR 17…LOADING. ⏳🔥

#basketball #Coach #Motivation #Journey #basketballcoach by @icoach_3

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2 months ago

“The Comeback Thursday”

Most ppl who have been following me know I had knee surgery 7 months ago back on June 11th, 24. I had surgery on a Tuesday and was back in the gym on Saturday. But although yall saw the push, ppl dont know this was the first time in 15 years of coaching I couldn’t be as active on the court with my players like I normally am used to. This season has been so frustrating daily not being able to go full speed to demonstrate certain things in the weightroom and gym like i normally can. I havent run since April ‘24. I cant lie of course, I still probably moved more than I should have bc I cant fully be shut down. But im still taking it easy and have yet to fully run. So today was a baby step day of bball work after my team’s practice this evening. Still not full running, but lil movements until I’m fully back.

Thanks to @rhodesbasketballacademy for the ball handling work to start. Thanks to my player and Assistant coach for the assistance!

#Basketball #basketballtraining #basketballislife #basketballneverstops #basketballcoach #basketballseason #kneerehab #fitnessmotivation #fitness #brickbybrick #passion4performance taken in Atlanta, GA by @icoach_3

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2 years ago

“THROUGH THE 🔥 THURSDAY”

My coach @thewilliamjohnson put me THROUGH THE FIRE with today’s mobility session, and BABY, the struggle was REAL! 😂🔥

38 years old and the wear and tear from YEARS of athletics, training, and coaching is catching up with me!

Working on being more intentional about taking care of my body and putting the same effort into maintaining it as I have pushing it all these years!

The struggle is real, but so is the commitment! 💪🏾

#fitness #fitnesslife #basketball #mobility taken in Tuff Sports Performance and Wellness- Tuffspw by @icoach_3

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2 days ago

🪞MIRROR MONDAY 💪🏾

Finished a good 8 am session to start this week off right! Big uos to @poppylivers @coach.bluee @jrutherford_ipepro @maximusathleta for the additions today🏆

‼️Message: The person in the mirror is the ONLY person responsible for putting the work in. No excuses. No shortcuts. Just WORK. 💪🏾‼️

Have a great and safe start to your week!!
#fitness #fitnessmotivation #fitnesslife #basketball #coach taken in Decatur, Georgia by @icoach_3

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5 days ago

🏆Fundamentals Friday. 🏀

(Sounds from this morning’s 6 am defensive session)

Defense starts with the fundamentals. Teaching the details, demanding effort, and learning how to be efficient in everything we do.

I bring that energy every day to help my athletes understand the standard and what it takes to meet it.

It’s going to be ugly at times. We’re going to make mistakes. But that’s part of learning, growing, and building the habits we’ll need when it matters.

Fundamentals first. Effort always. Efficiency matters. 💪🏾

#collegebasketball #Defense #basketball #defensewinschampionships #grit taken in Agnes Scott College Woodruff Activities Center by @icoach_3

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8 days ago

South Carolina on the résumé, ATL in the footwork! 😂💃🏽 Coach Cocoa brought the energy AND the eight count. Welcome to Atlanta, Way2Ball edition! 🔥

#way2ball #shortreels #girlshoops #womenledcombine by @icoach_3

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10 days ago

🏆TO KEEP ON MOVIN’TUESDAY! 💪🏾

Great mobility session #1 w/ @thewilliamjohnson, owner of @tuffspw! Trying to get my body better. Its terrible 🤦🏾‍♀️

🏆Sometimes the goal isn’t to lift heavier, run faster, or push harder. Sometimes it’s simply to MOVE! Mobility, recovery, and taking care of your body are just as important as the work you put it through. Keep on movin’, because longevity matters!
Movement is a privilege. Don’t take it for granted🏆

#fitness #mobility #mobilitytraining taken in Tuff Sports Performance and Wellness- Tuffspw by @icoach_3

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11 days ago

💯SO GOOD SUNDAY 🔥

Great weekend of Basketball with @way2ballofficial here in Dallas. Just finished a last light session here in Dallas. Its been real. ✌🏾Dallas! Til next time! Big ups to my homie @_divin333 for the bringing back the old school pushups I did years ago 🤘🏾

‼️No matter what life throws my way, I’m SO GOOD.
Still standing. Still pushing. Still working. Still ME. 💪🏾 Life gon’ life… but I’m good over here. Speak life into yourself ‼️

#fitness #fitnessmotivation #fitnesslife taken in Crunch Fitness - Central Forest by @icoach_3

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13 days ago

💯FOCUS FRIDAY 🎯

DALLAS WHATS GOOD!! Right off the plane at 9:30 am and straight to the gym for a good session! Tried out @absoluterecomp! Dope vibes. Everyone in there was FOCUSED!

‼️Stay focused on YOU. Your goals. Your growth. Your work. Everybody won’t see the vision, and they don’t have to. Lock in, block out the noise, and keep working. FOCUS on where you’re going, not what’s going on around you. 🎯‼️

#fitness #fitnessmotivation #fitnesslife #basketball taken in Absolute Recomp - Fort Worth by @icoach_3

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15 days ago

🎓 You got the scholarship… now what?

Securing a scholarship is a HUGE accomplishment — but the recruiting journey doesn’t end when you commit. Athletes need to understand what comes after the scholarship, including expectations, responsibilities, academics, team culture, and the reality that not every athlete is a full-scholarship athlete.

💰 Full scholarship? Partial scholarship? Other forms of financial aid? There’s more to understand about paying for college athletics than just the word “scholarship.”

🎙️ REAL CONVERSATIONS. REAL COACHES. REAL OPPORTUNITIES.

Follow @coachsades and tune in for this important conversation!

#ProVisionSports #LockerRoomTalk #CoachCocoa #AgnesScottCollege #CollegeBasketball BasketballRecruiting StudentAthlete CollegeRecruiting AthleticScholarship ScholarshipAthlete PartialScholarship FullScholarship Recruiting101 HoopDreams StudentAthleteLife RealConversations RealCoaches RealOpportunities by @icoach_3

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16 days ago

💪🏾S/C/W SUNDAY💪🏾

Good 💪🏾 this morning! Additions: @trainwithwinn @adonis.harrison @coach.bluee @garcia_effect_official @framedfit

Sometimes you work so hard and feel like NOTHING is amounting to anything!

Your STRENGTH is built when you want to quit but choose to keep going! Your COURAGE is believing in yourself even when the results aren’t showing! And your WISDOM is understanding that GREATNESS TAKES TIME!

YOUR WORK IS NOT IN VAIN! Stay disciplined. Stay relentless. TRUST THE PROCESS! 🔥

#fitness #fitnessmotivation #fitnesslife #coach #basketball taken in Woodruff Physical Activity Center by @icoach_3

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20 days ago