The Return of the Ninja

The Return of the Ninja

Hoping to save the good name of Gumby from the ravages illness and travel brought last week, YHC brought a new playlist and extra-stretchy weinke for this morning’s workout.  Here’s how it rolled:

Disclaimer
Savasana, Devo.
Windshield wiper – 5 Breaths
Right ankle on left knee and twist left, face right, arms T – 5B; flip it – 5B
Cat/Cow – 10B

Plank, Sun Salute 2B each pose, 2X together then 2X more OYO, meet in Mountain
Up, down, half-way lift, chaturanga, UpDog, DownDog.
Right leg high, to nose, high step through to runner’s lunge – 2B
Sweep arms up and stretch – 5B
Arms down and back to plank.  Sun Salute OYO X2, meet in DownDog.
Repeato other side.

Right leg high, to nose, high step through to runner’s lunge – 2B
Sweep arms up, the to prayer-center, then twist to Right (elbow on knee).  Hands stay or spread to deepen twist – 5B.  Then back to center and twist to left, right hand on ground – 5B.  Back to center, frame foot, SunSalute OYO X2, meet in DownDog.
Repeato other side.

Step back with Right foot into Warrior 1 – 2B, Warrior 2 – 2B, Face side: 5-pointed star -2B, Fold at middle, straight back and stretch inner thigh, hammies, back, whatever feels good for 10B.
Back up to 5-pointed star, Warrior 2, Warrior 1, step up to Mountain.  Sun Salute 2X OYO meet in Mountain.
Step back with Left foot into Warrior 1 – 2B, Warrior 2 – 2B, Face side: wide-legged squat all the way down and slowly shift weight to right side, left leg straight and toes up = ninja stretch 10B.  Use hands to walk to left side and stretch right leg 10B.  Walk hands to middle and slowly raise torso.  Warrior 2 – 2B, Warrior 1 – 2B, step up to Mountain.  Sun Salute X2 OYO.
Squat and lower to back (roll if want).
Dead Pigeon 10B each side.

Savasana and refresh of Devo
 

Announcements:
Q school at SunValley/Outland AO April 29 – meet at 6:30 @ Bojangles (Madison has details – and watch Twitter)
Need Qs for Gumby: Sign up here.  High Tide and I can help with the music and weinke
 

Moleskin:
It was great weather this morning – cool, not raining . . . all perfect for a solid outdoor beatdown, so it was hard for YHC to turn my back on the chance to have a pre-run (very mini beatdown).  But the call of duty prevailed, so I headed in and got ready to stretch . . . by stretching.  Well, actually, just using the roller, but still, there’s enough irony there to be worth the mention.

Anyway, it was great to see the regulars, some irregulars, and one site FNG: WELCOME BULLWINKLE.  Thanks to Madison for the rescue with the extra mat for Bullwinkle.

John 15:4, NIV: “Remain in me, and I will remain in you. No branch can bear fruit by itself; it must remain in the vine. Neither can you bear fruit unless you remain in me.”