When:  10/21/19

QIC: Booger

The Pax: Paycheck, CDC, Spirit Fingers, Booger(QIC)

Conditions: 58 degrees F

The Thang

Disclaimer

Warm-Up

SSH x 15 4CT IC

Forward LAC x 10 4CT IC

Backwards LAC x 10 4CT IC

Imperial Walker x 10 4CT IC

Through the Tunnel x 10 4CT IC

Mosey to Flower Bed

Flower Bed

Each person takes a side, the exercises are 10 declines, 10 butt to brick squats, 10 inclines, hold plank until everyone is done, and then hand mosey to the other side, rinse and repeat on each side.

Mosey to platforms near the dumpster, which was emptied while we were there, it smells NIIICCCEEE!!!

Platforms exercising and running

Each person does 5 box jump Burpees, then moseys to the platforms in the car line and does 15 dips, rinse and repeat 3 times.

To the playground for Vestibular Rehabilitation

Pair up, partner A does 3 tumbles, does a full 360° spin with feet up on the yellow spinner, does another 3 tumbles, then switches with partner B.  Partner B is doing exercises, exercises are 75 big boys, 100 heels to heaven, 125 jump squats (as a team).

After that we moved on to more vestibular exercise #2. Partner A does 5 barrel roles, 5 bat turns (forehead to baseball bet, spin around 360° 5 times), then does 5 barrel rolls in the opposite direction. Partner B is planking. We did not get through this many times without people losing the ability to know which way was up and down.

Moleskin

Great job everyone.  Thank you for letting me lead you this morning. This is the risk of letting an ENT take the Q.  Our vestibular system needs to be exercised, if you are nauseous then it is working. Just you wait to see how great your balance is in the next few days, after the nausea wears off.

Announcements/Prayers

• Sign up to Q for 1^st and 3^rd F.   (https://f3florence.org/) Go to the Menu and click on Q Calendar.  Type your name in an open area next to a workout date.  Do it…or Ginger may come and get you!
• CONVERGENCE this Saturday at Scrooge (as announced by nurse Jackie), do not go to any other F3 Florence sites unless you are looking for quiet meditation.