With High Tide and his KB minion army serving as valet/usher in the parking lot, the adventure-seeking, injured, or just plain curious men of Area 51 headed into the Scout “Hut” across Trade from the end of Fullwood to see what would happen at the newest addition to Area 51’s growing suite of offerings: Gumby. Here’s what you missed:
Brief preamble by YHC about what and how this workout is supposed to be, then everyone plays dead (savasana). Devotional of the day based on Job 33:4.
The Main Thang:
Table top Cat/Cow followed by side bends
Sun Salutations* – slow 2-breath pace at first, then OYO
Low lunge/Crescent twist (RIGHT)
Sun Salutations – 2X OYO
Low lunge/Crescent twist (LEFT)
Sun Salutations – 2X OYO
Warrior 1, 2, Peaceful, Standing Side Stretch (RIGHT)
Sun Salutations – 2X OYO
Warrior 1, 2, Peaceful, Standing Side Stretch (LEFT)
Sun Salutations – 2X OYO
Bridge and hold. Release, hug knees and release tension with slight rocking. Repeat 2X
Extended Child’s Pose, Walk fingers RIGHT. Walk fingers LEFT.
Table top to Fire Hydrant 5X RIGHT, 5X LEFT
Down Dog/Cheetah 3X RIGHT, 3X LEFT
Closing savasana.
TIME!
Announcements:
KB Clinic 10/8 @ 7:00
F3 is launching in Monroe on 10/8 at 7 AM. The AO is Belk-Tonawanda Park near Uptown Monroe on Skyway Drive
The SOLE DIFFERENCE 5K Walk/Run 1:00 Sunday October 9, for Samaritan’s Feet (BRING OLD PAGE SHOES) @ McAlpine Creek
10/22 – Southern Discomfort http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
Moleskin
Building on the shoulders of giants (Flex, WarriorOne) YHC and High Tide were excited to offer this new recovery-focused workout for the PAX of F3 Nation. Thank you to the men who encouraged and supported its launch, including the PAX who posted this morning. We hope you’ll continue coming and find your flexibility and injury-resistance increasing every week.
One learning we had is that a towel on a smooth concrete floor may not cut it. Probably should have a yoga mat. The M’s is fine (#nojudging) but if you want your own, you can find them at just about anywhere that sells sports stuff (or car accessories if you like the sun shade Horse Head used). Here’s one that seems to get good reviews and is only $20.
*Sun Salutation = start in sun salute, exhale to forward fold, inhale to half-way lift, exhale to lower down through plank to 6-inches, inhale to up-dog, exhale to down-dog, inhale step up to half-way lift, exhale to forward fold, inhale back to starting position
About the author