Can we knock out a few of these lights?

Can we knock out a few of these lights?

I don’t know about you all, but I prefer my stretching and suffering in lower light environments, not under light bright enough to accurately gauge just how inflexible I really am.  So, we dimmed the lights (plus, the antler chandelier is just cool) and commenced with the commencing.  11 were on hand today, including a few site FNGs, so we made sure they received the proper welcome.

The Thang

Disclaimer

COP:

• Corpse pose
  • Devotional – reading of Genesis 3:1-6 HCSB – Where was Adam, and why was he silent?
• Ab warmup plagerized from a professional yoga class
  • Bridge – standard
  • Bridge – alternating single legs
  • Plank – elbows
  • Plank – add alternating knee bends
  • Plank – add in some J Lo
• Cat & Cow cycles
• Bird Dog – extend L arm and R leg
  • Bird Dog – move L arm 90° to body and R leg 90° to body
  • Bird Dog – flapjack arms and legs

Main Thang:

• Half Salutes with Chair
  • Salutation
  • Upward Salute
  • Swan dive to Forward Fold
  • Halfway lift
  • Forward Fold
  • Upward salute
  • Salutation
    • Repeato
  • Salutation
  • Chair
  • Swan dive to Forward Fold
  • Halfway lift
  • Forward Fold
  • Upward salute
  • Salutation
    • Repeato
• Sun Salutations with Lunges
  • Salutation
  • Upward Salute
  • Swan dive to Forward Fold
  • Halfway lift
  • Forward Fold
  • R leg back to High Lunge
    • Arms to knee then overhead
    • Fold to ground
  • High Plank
    • 6 inches
  • Up Dog
  • Down Dog
  • R leg forward to High Lunge
    • Arms to knee then overhead
    • Fold to ground
  • Forward Fold
  • Halfway lift
  • Forward Fold
  • Upward Salute
  • Salutation
  • Repeato with the L leg
  • Repeat all (R & L legs)
• Standing Balance Flow – L side
  • Dancer
  • Eagle
  • Pyramid
  • Triangle
  • Repeato
• Standing Balance Flow – R side
  • Repeato
• Chair and Tree
  • Chair
  • Mountain
  • Tree – L leg bent
  • Chair
  • Twisting Chair to L
  • Tree – R leg bent
  • Chair
  • Twisting Chair to R
  • Mountain
• Pigeon Series
  • Down Dog
  • Pigeon – L leg bent – forward fold
    • add back bend
    • optional – add R quad stretch
  • Swing R leg around to 45 in front and fold forward – head toward R knee
  • Revolved Head to knee
  • Flapjack sides – R leg bent
• Lunge Series
  • Low Lunge – R leg back
  • Balancing Low Lunge – hands on knee
  • Crescent Lunge
    • optional – add quad stretch
  • Prayer twist from Lunge
  • Groin stretch from Lunge
  • Runner’s Lunge
  • Flapjack – L leg back
  • Kneeling Toe (Plantar) Stretch
• Figure 4 – R
• Figure 4 – L
• Corpse Pose
  • Devotional – Genesis 3:6 – Be an active leader, not an impassive follower, for your family and those around you.

COT

Take-out by Tweetsie

Announcements:

1. Gumby continues its New Year’s blitz on our inflexibility with Jail Break on Q next week.

Mood Lit Moleskine:

Several faces new to Gumby this morning, mixed in with the regulars.  Really glad you joined us and hope you got out of it what you were looking for.  With all the running, lifting, and pushing we do day-in and day-out, an active recovery day with stretching is what many of us need.

YHC admits to recycling today’s #weinke from his Q last month.  Hope you didn’t mind.  It was a good stretch last time, and YHC ran out of time to plan a new one.  Besides, one of our goals is to have a few “canned” #weinkes that we can recycle from time to time.  Should this one make the list?

The playlist was a quickie, using a “Movie Scores” station from Slacker, which worked out ok for the most part – only one song was skipped (two if you count the Cantina song from Star Wars that was skipped before play began).  #EscapefromNY

Thanks for coming out today, and thanks for allowing me to lead.  It’s always an honor.

Aye.

P.S.  Sign up to Q.  It’s not hard, you’re not expected to be a professional, and you get to pick the music!  Let Swiss Miss or YHC know if you have any questions.