The Good, The Bad, & The Ugly

The Good, The Bad, & The Ugly

9 pax showed up in pursuit of greater flexibility and active recovery.  All left with a greater “appreciation” for movie soundtracks, in addition to a slight loosening of their sinews.

The Thang:

Disclaimer – no really, I’m not a professional.  Just watch this…

Centering – Corpse pose

Devotional – Jude 20-25

Warmup – sequence of:

• cat & cow
• child’s pose – regular, L side, R side
• threading the needle twist – L, R

Standing series:

• salutation, with prayer hands at heart center
• upward salute
• forward fold
• halfway lift
• forward fold
• upward salute
• salutation
• rinse & repeat 3 times

Chair series:

• salutation
• chair
• forward fold
• halfway lift
• forward fold
• chair
• salutation
• rinse & repeat 3 times

Angle series:

• triangle – L
• side angle – L
• warrior II – L
• exalted warrior – L
• rinse & repeat 3 times
• flapjack on R

Shoulder circuit:

• use strap/rope to stretch shoulders up, over, behind, around, etc

Low & runner’s lunges:

• low lunge – L
• balancing low lunge – L
• crescent lunge – L
• optional – quad stretch while in crescent
• prayer twist from lunge – L
• groin stretch from lunge – L
• runner’s lunge – L

Reset with:

• child’s pose
• down dog
• salutation
• forward fold
• halfway lift
• forward fold

Flapjack lunge series on R

Foot series:

• kneeling Achilles stretch – L
• front ankle stretch – L
• toe/plantar stretch – L
• flapjack to R

Reclining twist series:

• figure 4 – L
• reclining Half Lord of the Fishes – L
• cross-legged reclining twist – L, R
• figure 4 – R
• reclining Half Lord of the Fishes  – R

Corpse pose, while completing devotional

(music stops)

Fini.

COT

Announcements:

1. Southern Discomfort – this Saturday.  Wrong group for it…  One HC, one VC.
2. F3 Christmas Party – Dec 2.  Yes, it’s “around here”.  Signup today, as organizers need headcounts & payment early for deposits, etc.

Lululemon-skine:

Good, vocal group today for YHC’s first Q of a non-KB or bootcamp “workout”.  Plenty of mumblechatter subjects:  loud HVAC, excellent musical accompaniment, crackling joints, etc.  Good times.

Today’s musical selection was inspired by a fill-in yoga instructor YHC had several months ago.  The studio’s sound system really rocks, with some great bass, and so when the instructor loaded up an upbeat playlist, it really made for a fun session.  Among YHC’s challenges:  hand-held speaker with limited bass, limited instrumental or other moderate selections.  So, we went with mostly movie scores, with a few upbeat classical selections at the end.  For the curious, they were:

• The Good, The Bad, & The Ugly – Theme  (YHC’s favorite western)
• The Ecstasy of Gold – from The Good, The Bad, & The Ugly
• Gotham’s Reckoning – from The Dark Knight  (love Hans Zimmer)
• The Name’s Bond, James Bond     (YHC’s favorite movie series)
• From Russia with Love – theme
• Skyfall – theme by Adele      (since it’s James Bond, YHC is absolved from owning something by Adele)
• Live and Let Die – theme, Guns n’ Roses remake
• The Imperial March – theme, The Empire Strikes Back
• Spirit in the Sky – Norman Greenbaum, from Guardians of the Galaxy
• Ride of the Valkyries
• Dance of the Tumblers
• March of the Toreadors

The devotional for Jude was paraphrased from http://devotions.homestead.com/Devotions-Jude-Contending-For-The-Faith.html. Sections 9-14.

Thanks, TR, for sharing an extra mat with Crayola.

T-claps, Booyah, for the pre-run.

Anything I missed when I couldn’t hear while the HVAC was on?

Thanks for the opportunity to lead today.  Let YHC or Swiss Miss know when you’re able to take the reigns.  We’re developing a few workouts you can just grab and lead from, or you’re welcome to develop your own (or use one from a book, as YHC did today).

Aye!