- When:02/01/17
- QIC: Jail Break
- The PAX: Fireman Ed, Strawberry, Big Tuna, Heartbreaker, Stone Cold, Chipotle, Arena, Swiss Miss, Madison, Slingblade, Play Off, Gulla, High Tide, Lois, Nomad (R), Tweetsie, Paper Jam, Jail Break (VQ)
Imma Make You Sweat, Vinyasa Edition
18 #PAX quit the #fartsack to throw their iron in the slow fire. We got our sweat on.
This was my #VQ at #Gumby. Let’s get our mats out for some full-range motion and some light music.
After a preliminary slam on last week’s music choice by High Tide we did a body scan and check-in, in the corpse pose while I walked the pax through the devo. Then we did a half-spine twist on each side to get a baseline, we will return to this posture at the end. The late, but thorough, disclaimer was proclaimed. Then came…
The looooonnngg warm up: 10 Sun Salutations. Introduced the idea of the vinyasa, a movement between poses. Lots of mumble chatter until #6, then it got mysteriously quiet. All told we did 22 sun salutes this morning. After the long warm up everyone was good and wet, so we moved onto to…
The Thang:
We did all these poses with a sun salutation between each one: Mountain, Tree (both sides), Side Angle, warrior one, warrior two (or was it warrior two and then one. It was some kinda warrior), leg raises with protractor, shoulderstand (much groaning), plough, bow (even more groaning).
Cool down:
Three slow sun salutes, half twist again to check our mobility and the attending improvement, corpse, and done!
Moleskine
This was my VQ of any F3 workout. I hope the men got what they needed out of it. I know I was sweating. I decided to keep the lights on and the music Titanic free. I’m glad to see that F3 is not limited to the full bore beat down 6 days a week. I’d like to thank Madison, High Tide, and Swiss Miss for the encouragement. Gullah for the fist bump, and Paperjam for the assistance with the protractor (this man also helped me through a Centurion workout a few weeks back).YHC took us out, think I may have stolen it from Stone Cold. I really enjoyed being Q, think I’ll try it again, you should too. Finally, I’ve attached a you tube video of some of those mobility moves we did. Y’all take care of your bodies now, it’s the only one you have.
Peace, Jail Break.
Jail Break author
I hope you will stay in the Q rotation because that was a solid Q. Gumby is as tough a workout as any of the others and I definitely need the active recovery.
It was good to see so many familiar faces and several new ones this AM. I’m pretty sure we set an attendance record. Just hope next week measures up.
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