No one is safe

No one is safe

With more cars than PAX, YHC got Gumby going knowing that things were a little off. Sadly for one of us, it only took being off a little to make all the difference . . .

Start in seated position, long spine relaxed shoulders, legs comfortably crossed, eyes closed and relax. Focus on breathing.

MEDITATION/DEVO: Refuse to worry!

“Who of you by worrying can add a single hour to his life? Since you cannot do this very little thing, why do you worry about the rest?” – Luke 12:25-26

The main Thang:
Lie down onto back: windshield wiper slowly following breath. 5/side
Grab knees and rock front to back until get to seated then to table top for: cat/cow 5B

Table Top: bend right/left with breath 5B

Plank, Chaturanga, up dog 2 breaths, down dog and peddle out, walk up and sun salutation with breathing at each position. Meet in upward salute.

Warrior 3 (R planted, Left leg swings up), step back to Warrior 1, 2, Peaceful, elbow to knee and side stretch. Stopping at each pose for 2 breaths.

Hands down, runner’s lunge stretch (crescent stretch) 5B

Plank to salutation series 2X following your breath. Meet in Mountain.

Warrior 3 (LEFT planted, R leg swings up), step back to Warrior 1, 2, Peaceful, elbow to knee and side stretch. Stopping at each pose for 2 breaths.

Hands down, runner’s lunge stretch (crescent stretch) 5B

Plank, Chaturanga and salutation series 2X following your breath. Meet in Mountain.

down to table top, then feet wider and sit up to ease back onto six (support with block or hands if can’t fully land on six), 5B

Transition to Down Dog through table top. Up on toes. Lift R leg straight up, cheetah, back, cheetah, Left foot flat on mat and Right knee at 90degrees and do large circle 2X forward, then 2X reverse.
Sun Salute OYO ending back in Down Dog.
Up on toes. Lift LEFT leg straight up, cheetah, back, cheetah, Right foot flat on mat and Right knee at 90degrees and do large circle 2X forward, then 2X reverse.
Sun Salute OYO ending back in Upward Salute.
Lower down onto toes and rock back like baseball catcher. Use hands/fingers to keep balanced if needed. 5B

Back to table top then right foot forward and flat on mat, bend in knee if can’t make straight. Left leg still on knee and foot on arch or toes. Half forward fold. Hands on leg or foot if can stretch that far. 5B.

Back to table top and straighten right leg, cheetah, straight, cheetah, straight and tabletop.

Repeat stretch on left leg (left foot forward and flat (bend knee if
needed) and stretch over it and breathe 5B.

Back to table top and straighten LEFT leg, cheetah, straight, cheetah, straight and tabletop.

Straighten Right leg and place, toe down, on left side and twist body to left and gaze to left toes. 5B

Straighten LEFT leg and place, toe down, on Right side and twist body to Right and gaze to Right toes. 5B

Child’s pose, walk fingers out. Head to mat if possible with six on your heels. Breathe 5X, then finger walk to left 5B, right 5B

Plank to Mountain. Face LEFT and step wide for wide-leg forward 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.

Step to top of mat and Sun Salutation with 2 breaths at each pose, meet back at Sun Salute.

Eagle Pose ~5B then switch

Bridge with a bind

Roll it out.

Rest all the way down, relax and deepen your breath. Devo revisit: Refuse to worry!

Announcements:
Opening for this Saturday Outland Q – contact Madison
Paper Jam has the Q next week (his Gumby VQ)
Plenty of other Q opportunities. Don’t be shy. Go for it! http://www.signupgenius.com/go/30e0f4dafae28aa8-gumby

Moleskin:

Things got off to a slow start this morning. Only 4 other PAX joined YHC when the clock struck 0530. Arena had spotted Madison’s car in the lot, but he wasn’t here. After a while he and Paper Jam came in. Turns out they took a wrong turn at Albuquerque and got a bonus mile on their planned warm-up run.
Sadly for Nomad, things also didn’t go as planned this morning for him. At some point early on, his lower back decided it was time to stop being nice. It communicated it’s displeasure by sending shooting pain to his brain and effectively ending his workout for the day. By the end, he was able to get to his car when we all left, but his back was still not right.
YHC has had a similar encounter with a recalcitrant back, which had a fit while I was putting down the double kettlebells at a Skunkworks post last year. Moving was hard for the next few days, and only after many weeks did my back finally stop complaining. I guess the moral of the story is: Injuries suck and can come at the least expected times. If you have a story to share along these lines, post in Comments. Or if you see a better moral, ditto.

Thanks for the chance to offer some suggestions and get stretchier.

1 Thessalonians 5:16-18 “Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus”