AO: #ao_lightningrod
Q: @Stray Cat (Portland, OR)
PAX: @Red Curry @Output (Eagle Creek, OR) , Hatch
FNGs: None
COUNT: 4
WARMUP:
SSH x 25IC
Don Quixote x 10IC
Toy Soldiers x 10IC
Daisy Pickers x 10IC
Halos x 10IC
Forward Arm Circles x 10IC
Backward Arm Circles x 10IC
Mosey to Playground
Plank on Merry-Go-Round (rotate together)
Dips x 12IC
THE THANG:
10 Man Makers
Rifle Carry Down Hill
30 Coupon Swings
Murder Bunny Uphill
Repeat above for time
MARY:
Plank 20 sec
Side Plank 20 sec
Side Plank 20 sec other side
Flutter Kicks x 30IC
LBC x 30IC
Box Cutters x 25IC
Jane Fondas x 10IC (each side)
ANNOUNCEMENTS:
CSAUP
COT:
I saw some people on Twitter discussing if Sleep should be the other half of “The Queen” (in addition to diet). I think sleep is very important for health, and I’ve struggled getting good sleep in summer. Here are some tips:
1. Invest in a better mattress and bedding
2. Block out light
3. Minimize noise
4. Set Thermostat to 65 to 68F
5. Get at least 7 hours sleep
6. Set your alarm for the same time each day
7. Keep naps around 20 min
8. Relax for 30 min before bed
9. Disconnect devices 60 min before bed
10. Get 30 minutes of natural light exposure
11. Exercise for at least 20 minutes each day
12. Limit caffeine after 2pm
13. Limit alcohol 60 min before bedtime
14. Eat Dinner a few hours before bed
15. Limit nicotine use and smoke exposure
16. Reserve your bed for sleep and sex only
17. If you can’t sleep, get out of bed after 20 minutes and so something without screens or much light
18. Keep a sleep diary
-StrayCat
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