Baby Its Cold Outside-But Warm In Here

  • When:03/15/17
  • QIC: Paper Jam
  • The PAX: Swiss Miss, Madison, Tweetsie, Arena, Playoff, Sling Blade, Lois


Baby Its Cold Outside-But Warm In Here

On a warm February morning, Swiss Miss assigned QIC a day to lead the Gumby faithful during the madness of March. Looking at the weather report and noticing sub freezing temperatures a week before Spring, I was again reminded how much I enjoy the heating unit in the Boy Scout hut. I fearlessly braved the cold, windy morning by running 10 yards from my car to the building, with yoga mat in toe, to get limber with the 7 other PAX who joined me.

After the proper disclaimer and warning about the partner work to come, we began with our morning devotional: Ready for a Breakthrough:

https://billygraham.org/devotion/ready-for-a-breakthrough/

The Thang:

It is always a good thing to make sure that we are warm before stretching, so I lined up the PAX against the wall for butt kicks, leg raises and “over the fence” walks back and forth in the room and then LSS.

This was followed by neck rolls, shoulder rolls, cross body shoulder stretch, traditional triceps stretch and hands on the wall shoulder stretch.

It was time for some mat work: Easy pose, bring fingertips to ceiling, then round forward with palms on the floor, left and right twist and ending with butterfly and starfish.

Time to stretch the groin some more: stand up, legs apart, fold over, hands on the ground. Then sit down, legs wide apart, fold forward, grab your feet/ankles.

This was followed by Low Warrior I, Half Lord of Fishes (version A), Cobra, One-Legged Pigeon and Dying Pigeon (or hip rotator stretch).  We finished up with some knee to chest and low back stretches.

There were several rounds of each exercise holding each stretch for about 15-30 seconds.

Moleskin:

When Swiss Miss EH’d me to Q  Gumby, I knew it was a bit different than the other F3 workouts because you have to figure out the exercises and provide verbal cues throughout the execution of the called move. That last part was the most challenging for me, but fortunately the PAX could see what I was doing (yes there are lights at Gumby-no gloom) when my verbal cues were lacking at times.

I decided to take a different path at Gumby this morning and depart from a strict “broga” format to demonstrate that it is easy to put together a flexibility workout by stringing together exercises for similar body parts. I could tell that Madison and Arena were disappointed that time ran out before we could get to the partner work-but there is always next time.

Thank you Swiss Miss for taking us out-and as always, I am humbled that I was asked to lead.

 

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