Security breach by paparazzi

Security breach by paparazzi

With Horse Head standing guard in the parking lot, YHC headed into the Scout Hut, followed soon by 12 other PAX looking to recover from some of the abuse delivered at our typical F3 workouts. Looks like a few more men found a towel replacement, but not everyone got the email. Quick check verified that the disclaimer covers injuries sustained by slipping on a dry towel on a smooth concrete floor, so we’re ah-ite, and it’s time to start.

Brief preamble by YHC about what and how this workout is supposed to be, then everyone plays dead (savasana). Devotional of the day: “Be still and know that I am God” Psalm 46:10

The Main Thang:
Hip stretches on back (windshield wiper -> Right ankle on left knee/fold left, head right. Flapjack)
Cat/Cow X5 Breaths -> table top side bends X5 breaths each side-> child’s pose X5 breaths
2-breath SLOW/TOGETHER: plank -> chaturanga -> up dog -> down dog (walk dog X5 breaths) -> half-way lift -> fold -> Repeat w/out walking dog (still 2-breath/pose).
From Down Dog, Low Lunge with right foot forward. 5 breaths. Half Split – 10 breaths
Plank, chataranga, up dog, down dog, then Low Lunge with left foot forward. 5 breaths. Half Split – 10 breaths
Sun Salutations X2 – follow your breath, meet in Mountain
In Mountain: Right arm out and up and fold behind head. Left arm out and down and reach behind back and up. Grab hands or shirt. Open chest. Spin right tricep forward, left shoulder back. Belly and ribs drawn in. Try to keep lengthening. Keep shoulders down, not hiked up.
5 breaths, Repeato other side, 5 Breaths. (editor’s note: this is called cow face if you’re trying to follow at home and don’t know what to google)

Sun Salutations X2 – follow your breath, meet in Mountain
In Mountain: Half-fold with elbow bind. Side stretch (shoulders) RIGHT and hold for 5 breaths
Sun Salutations X2 – follow your breath, meet in Mountain
In Mountain: Half-fold with elbow bind. Side stretch (shoulders) LEFT and hold for 5 breaths
Sun Salutations X2 – follow your breath, meet in Down Dog on 2nd time through

Step forward with right foot into Warrior 1 -> Warrior 2 -> Peaceful Warrior -> Warrior 2 -> 5-pointed star -> wide-leg fold -> Keep breathing, but take a few minutes to gently stretch, using slow side-to-side movements if you want, or just shifting hips to get slightly more/less stretch in each side. 10 breaths

Bring torso up to 5-pointed star, step left foot up and face front of mat in Upward Salute.
Sun Salutations X2 – follow your breath, meet in Down Dog on 2nd time through
Step forward with left foot into Warrior 1 -> Warrior 2 -> Peaceful Warrior -> Warrior 2 -> Goddess Fierce Angle Pose
Hold for up to 10 breaths. Step your feet together and come back to the top of your mat in Mountain Pose.

Down to 6, then on back for Dead Pigeon – 5 breaths. Repeato other side 5 breaths.
Closing: Savasana (corpse pose), re-center on breathing. Revisit Meditation: “Be still and know that I am God” Psalm 46:10

Announcements:
• NEW: Joe Davis Memorial Run SAVE THE DATE: January 7 (stay tuned for pre-blast)
• Reminders: Monroe Expansion launches Saturday at 7 AM. The AO is Belk-Tonawanda Park near Uptown Monroe on Skyway Drive
• Southern Discomfort
• Area51 Christmas Party (HOLD THE DATE: Friday December 2nd 7-11pm)

Moleskin
Sometimes a picture is worth a thousand words.  But since we can’t add photos here (or YHC is technologically challenged), I guess I’ll have to babble for a bit.  Sorry about that, Horse Head, you did a great job capturing the real essence of the PAX striking the Fierce Angle Pose.

So another Gumby on the books, and another dose of stretching administered to the men of Area 51.  I couldn’t tell how everyone was doing, but it sounded like we nailed the breathing, so that’s great.  And I didn’t hear anything snap or pop, so I think we stayed in the “flexible” range of the stretches.  Booyah gets kudos for being able to touch the floor in a forward fold.  Didn’t check to see if there was some knee bending going on, so we’ll give him full credit.  Stay Puft pointed out that we’re already going to our self-assigned spots even though we’ve only been here once before.  Just like going to “your” pew in church.  Too funny.  And true.

Hope the stretching helped everyone.  If so, spread the word to let others know that there is a recovery option.  If not, DM me or High Tide.  Constructive (or humorously-delivered) feedback always welcome.

Remember to make time today to be still and bask in the presence and greatness of God.

Thanks for the take-out, Horse Head.