Take It Down a Notch

Neck rolls
90/90 hip flexor
On back knee to chest l/r
Seated leg over knee l/r
Child’s pose
Cobra
Downward Dog
Runners/pigeon
Catchers into hamstring stretch

Round 1: Sets of 20

• curls, tricep, squats, chest press, LBC’s
• Mosey to 20yard line and back
• Squat hold or plank till six is in

Round 2: sets of 19
same exercises and sprint to 19
Continue to count down to 1 rep of each
Completed full sets of 11. Did one last set of 20

Heel taps x40
American Hammers x30
Gas pumps x20
Heels to Heaven  x10

Anxiety
Wanted to bring this to our attention as this is one thing that more men suffer from. Some may have acute anxiety, others may suffer more which affects many aspects their lives in a negative way. I suffer from it on a smaller scale. I find it when I’m entering a new situation where I don’t know anyone, having to present in front of people, etc. Our oldest son Bryce suffers from a higher level of anxiety. He worried/worries about things that he had no control over from an early age. Worry to the point he had trouble eating and sleeping. He hid this for quite a while from my wife and I. Once discovered, we were recommended that he see a therapist to get to the reasons for what his bothers were. Pretty tough for your child to face in grade school. With a few sessions we discovered his triggers and now we are able to discuss these triggers with him to ease/reassure him and he has become a better, more balanced young man. He still feels the anxiety but now knows how to deal with it and has jump started many great conversations between us.As a group, if you are feeling anxiety creeping up on you, reach out to this group, family, church leaders to talk about it. Chances are that someone has had these exact same feelings. If it continues to build up, look into therapy before it all comes to overwhelming .