Stretchy, but deadly

Stretchy, but deadly

7 PAX made the smart move to stretch themselves mentally and physically at Gumby this morning. Given the recent change in weather, I’d like to point out that Gumby is indoors at Ye Olde Scout Hut.

Lighting: Flourescent. No #BambiLamp this morning

Music: Avett Brothers Radio on Pandora, piped through my small bluetooth speaker

Devotional: Verses covered this morning: Proverbs 27:1-2. Yesterday, I was tasked with leading a devo for the kids at Learning Help Centers of Charlotte, where I volunteer as a tutor once a week. While the devo was based on F3 Nation’s favorite verse, Proverbs 27:17, I kept glancing up at the first two verses in the chapter. Looking first at verse 2, I was reminded that we should not only be motivated to do the right thing, but, we should do the right thing for the right reason. Check your heart as you think about your motives for doing anything. Like, with these kids I tutor — am I doing it so I can tell the Gumby PAX about it and get a pat on the back, or am I doing it in a #ISI effort to help these kids get better? If you are getting too full of yourself in such endeavors, backtrack to verse 1 to get a slice of humble pie, as it demonstrates how much we know versus how much God knows.

THANG

Disclaimer: I’m neither a yogi nor a brogi … follow me at your own risk … you break it, you buy it.

Corpse pose / Devo

Knees up toward 6, do a series of 5 bridges, holding each time, trying to get a better stretch each rep as we follow our breath.

Windshield wipers left and right, then holding legs left/head right, followed by legs right, head left.

Legs straight out — right leg up, and give it a hug. Flapjack, then bring both legs up and hug them, rolling around to loosen up the back as needed.

Grab your strap or rope — wrap around right leg, bring it straight up, then out to the side, back up, then out, then up. Flapjack.

Move to Table Top

Cat/Cow OYO

Another leg stretch out of Table Top — the Odell Beckham (fka the fire hydrant), right leg out first, then left. After a quick check to ensure no fines from the NFL were levied, we move on to …

Sun salutations aka the yoga burpee — 1 led by Q, followed by 3 OYO.

Turn to face the wall, feet apart, arms out in the star pose. Lower down. Walk hands back, then to the right, then the left.

Ascend — back to front, 1 SS OYO.

For the sake of balance, face the other wall. Arms out in star, descend. This time, turn your right foot on its heel and squat on your left for the ninja pose/stretch. YHC regaled the PAX of tales of Anderson’s School of Tae Kwon Do in scenic Greer, SC, where we would do this stretch on the regular, and it was a status symbol to be able to get your 6 all the way to the floor. Needless to say, YHC doesn’t have that kind of flexibility anymore.

Anyway, Ninja with right leg out, then flapjack, then flapjack and flapjack one more time. Straighten those legs out, ascend back into star, back to front with a SS OYO.

Now that our legs are sufficiently worked, let’s work on balance.

Tree pose, right leg on left, then flapjack. Flapjack again, trying to move leg higher than before, ensuring it’s not resting on your knee. And a final flapjack.

Now time to sit down in the Chair. Arms up, then arms out, moving into dancer pose on the right, then the left.

1 SS OYO

Finally, move into Down Dog, swing that left leg back, pull it through for YHC’s favorite stretch, Pigeon. Flapjack.

Back to corpse, quick devo recap. Time called.

Count off, name off, COT with a nice takeout by Jello.

–30–

ANNOUNCEMENTS

“It’s all on Slack and Twitter.” -Paper Jam

#Accurate

Coming up Nov. 4 is the Let Them Soar 5K at Christ Covenant. It will be a Speed for Need race, and, details are found in Tackling Dummy’s pre-blast.

Otherwise, well, Paper Jam said it best.

SKINE

Good group this morning. Mumblechatter started early as Swiss Miss gave Mouth a tee-ball #TWSS when selecting a rope from the fine selection available in the Scout Hut.

Also, I think Swiss Miss and Paper Jam’s friendship grew a little today, as they were perhaps in too close of quarters next to each other at some points during the workout.

Mouth also had a great retort when I tried to sound somewhat knowledgable when we were ascending and descending in the star pose — the line was something like “a yoga professional would tell you to feel each vertebrae move” and Mouth replied “yeah, they’re all cracking.”

Swiss Miss also continued the shade-fest he and Tweetsie started in regards to the quality of sound from my speaker, which, in its day job helps provide background music in the shower. Swiss specifically complained about a lack of bass, so, until I get that new speaker that was promised, it’s time to start researching how one might loop in a subwoofer from a TV sound bar. That thing has Nicki Minaj Super Bass, so, careful what you wish for.

In all seriousness, I know it’s said a lot, but Gumby helps get me through my F3 week. While we were in pigeon, I specifically recounted to the PAX about how the stretches we learn in Gumby (pigeon especially) helped me survive the BRR.

Always an honor to lead, thanks to Swiss Miss and Tweetsie for the opportunity.