That the campaign probably won't finish. And then provide ways onhow to wrap things up somewhat satisfyingly in 2-5 sessions. Because you know that's how much time the group has left. And the group knows it too. So how to wrap it up

If you want stimulus focused into your upper back then move lower as little as possible. Focus on the rowing movement. Pure rowing machines also have your back fixed. So nothing wrong with keeping back straight. I do find it easier to move heavier weights when getting assistance from the rest of the back. May be because of that you see folks move their back.

Buuuuuuuttttttt

At the other end is the flexion row where you not only move your back but flexing it allowing the spinal erectors do some work. I love this variant to compliment regular stiff back rows.

Y'all can do that pretty much anywhere. Find a bar, a ledge, a table and just hang. If you like keep your feet on the ground to ease into it.

6 - done the gym, eaten lunch and now time to nap

And when you do find that axe

https://m.youtube.com/@NicoleCoenen

Why does it hurt when I have slept in a slightly wrong position?

Bonus for crumb picture

The gym. It does help that it is just a regular sport organisation that instead of sportball does group training and gym. So non-profit and volunteers. Awesome!

When it comes to weight loss there is only one hard rule - calories in must be less than calories out. Then how to achieve that differs. Often going high in (quality) protein is preferable, especially if training. You will still need plenty of carbs and fat as those are what gives you energy, but you can skew the ratio towards protein.

If you want to go the shake for lunch path you may want to look for meal replacement shakes rather than training shakes. It is however a field I'm not very knowledgeable in. But that is how I would do it, if doing shake. Or if you just want a lighter lunch, something semi-fluid, I cannot recommend enough going down the yoghurt/quark road. Combine with some muesli and fruits/berries. Quark is the high protein option (10%+ by weight) but is much firmer. If you need even more protein add eggs.

Awesome work! Now do another to confirm it, to remove any doubts you may have (like I had) that it was a fluke. Then just keep in doing them - at work, at home, on the beach, in the forest etc.