Warm Up: Downward dog, peddle the feet stretch each calf muscle into runner stretch, right arm up left on ground then switch arms. Return to upward dog >> downward dog>>>repeat runners stretch other leg>>>L/R arm up in the sky. Seated ham string stretch>>>cross right leg over stretch left>>>right leg twist with left elbow touching knee looking behind and breathing.  Repeat other side, cross left leg over right stretch ham>>>left foot down and bring right elbow to left knee twisting and looking behind and breathing.  Stand up, stretch triceps and shoulders across body and then  overhead tricep stretch.   Raise right leg to 90 degrees and swing ankle left and right opening up knee and hip joint. Repeat left leg.  Jog to each station explaining the exercises and begin the thang:

The Thang: 14 stations done in relay fashion.  Wind sprint station runs to next station and relieves next guy with a fist bump who moves to next station.  At 10 station only 2 minutes to go, called dealers choice, PAX can run to any station they haven’t tried.

Wind sprints (jog 1o seconds, sprint 10, jog to next station and relieve guy

Abs on bench (LBC, plank, Spiderman planks)

Bench press w/ coupons

Dead lift with coupons

Plank Knee tucks on swing

Row on spinny play ground equipment or standing bent over coupon row

Box Jump

Pull Ups/Chin Ups

Box Jumps

Step Ups 1

Picnic table Press or coupon press

1 legged step down on bench

Curls w coupon

Dips

Ab Station

Forgot to do NAME-O-RAMA and talked about the importance of sleep for better performance, body, mind, thinking, learning, health improvement, disease prevention, and overall being better men!  Finished with short prayer.

Better Sleep

Why We Sleep-Matthew Walker PhD

Summary: https://www.grahammann.net/book-notes/why-we-sleep-matthew-walker

“Sleep is your superpower” 19:09 https://www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=en

“6 tips for better sleep” 5:28

https://www.ted.com/talks/matt_walker_6_tips_for_better_sleep?fbclid=IwAR2zD-O7_bqPtnsrGF22MjWxnT0MHp6crKi9QnfJirfu3F-mSJn3yVmB2-c

Sleep Smarter Shawn Stevenson

“Men sleeping <5 hours a night have smaller testicles and lower testosterone than men 10 years old than them”

“Shorter sleep, shorter your life span. Short sleep predicts all-cause mortality.”

“Night shift is a probable carcinogen.” “WHO classifies night shift as 2a carcinogen”

“Sleep loss linked to Alzheimer’s anxiety, depression, bipolar disorder, suicide, stroke, chronic pain, cancer, heart attacks, infertility, weight gain, obesity, and immune deficiency.”

“Human beings the only species that DELIBERATELY deprive themselves of sleep.”

Essential for brain, body, learning, memory, and performance.

Daylight savings time, increases heart attacks by >20% lose an hour, gain an hour decrease heart attacks by 20%

Tips for Healthy Sleep

1. Stick to a sleep schedule bedtime between 9-11pm (most important sleep is between 10-2am)

1. Early natural light (stops melatonin secretion) try to get outside for at least 30 minutes daily

3. Exercise 30 minutes daily, early better than later (nighttime exercise increases body temp).

1. Avoid caffeine, nicotine, blue light late in day (blue light decreases melatonin production)
2. Avoid alcoholic drinks 3 hours before bed (alcohol prevents REM sleep)

6. Avoid large meals and beverages late at night (Stop eating 90 minutes before bed, high fat low carb at night if you do eat late)

1. Don’t take naps after 3 p.m.
2. Relax before bed, wind down, shower/bath, reading, or listening to music, meditations, stretching, dim lights, red lights or blue light blocking glasses
3. Sleep environment, cool temp <68 degrees, good sleep position, dark room, gadget-free bedroom
4. Don’t lie in bed awake, if restless >25 minutes get out of bed and come back when
5. Grounding allows – charged electrons from the earth able to enter the body (google it and be amazed)