AO: DMZ
When: 10/15/2024
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
Rainy, cold
Warm-O-Rama
Abe Vigodas, Michael Phelps, Mosey, Seated V Hamstring Stretch, Reclined Pigeon Stretch
The Thang
Stations were:
Hand Release Merkin,
Dumbbell Row & Front Raise
Single Arm Overhead Tricep Extension
Squat w/ hip abduction
Airplanes
Reverse Flys
Single Arm Rows
Concentration Curls
A set was 35 secs of exercise and 12 sec rest. PAX did 2 sets of the strength exercise and then Foundation called out a cardio exercise for the next set and then we ran down and back across the parking lot to a location for a 0.25 mile run each time. Rotated clockwise when you got back from the run.
Finished with Mary – two rounds of 8 american hammer, 8 freddy mercuries and 12 pickle pushers and then held high plank for last 30 seconds until 6am
Circle of Trust
Talked about a positive mindset and the power of it. It’s ok to feel upset or down or frustrated for a little pity party but then we need to figure out a course of action. Talk about your feelings. get them out. Everyone can benefit from seeing a trained counselor. I’ve gone to one for the last 8 years and it has made such a difference in my life.
Naked Man Moleskin
ended with prayer