Quarter Pounders

Neck Rolls OYO
Shoulder stretches
Tricep stretches
Downward Dog/calf stretch
Runners stretch
Catchers stretch

At goal line
25 Wood Choppers w/coupon (L/R=1)
Walking lunges to 25 yd line,
25 Heels to Heaven
Mosey back to end zone

25 Rocks up. (tricep extension w/coupon on 6)
backwards trot to 50 yd line,
50 reverse lunges (1is1)
Mosey back to end zone

25 U-Hauls w/coupon
Side shuffle to opposite 25yd line
75 Flutter kicks (2 ct)
Mosey back to end zone

25 kettle bell swings w/ coupon
Run to opposite goal line
100 American Hammers (1 is 1)
Mosey back to goal line

Circle of Pain:
Plank hold
Each Pax does 1 Merkin all the way around, once circle completes, each PAX does 2 Merkins, repeating up to 5 Merkins.
What goes up, must come down. 5 to 1

Ring of Fire
PAX hold squat while one  PAX performs 5 squats
Repeat while each PAX perform 5 prisoner squats around the ring

:30 second holds
Child’s pose
Downward Dog
Upward Dog
Fore arm Plank
Forearm side plank left
Forearm side plank right
Single arm high plank left
Single arm high plank rightAustralian Snow Angels (10x)

Ernest Hemingway once said:
In our darkest moments, we don’t need solutions or advice. What we yearn for is simply human connection—a quiet presence, a gentle touch. These small gestures are the anchors that hold us steady when life feels like too much.

As leaders in our families, community, and at work, we are asked to come up with solutions and answers to many questions and or problems. There are times that people just need to know that we are there for them. Whether it’s listening to someone as they get something off their chest. It could be as simple as giving your spouse, a hug or a kiss on the cheek to let them know that you are there for them and that you have their back in any situation. It could be something as simple as saying good morning to someone you don’t know or holding a door open. It’s these little interactions that let others know that they have someone who cares about them. Since F3 Medina started this group has been very good about reaching out to those who we haven’t seen in a while, those of us who have been injured and are on the mend or those of us who have other things getting in the way of us coming out in the gloom. Those texts and check-in’s mean a lot to those of us who have been away for a while as we know that we are always welcome back into the fold.