Where’s the music?

Where’s the music?

Nine PAX, including a visitor from The Promised Land (or at least the land where YHC spent 4.5 quality years getting edumacated), gathered in the cozy confines of the Scout Hut for another round of Gumby, the only F3 workout where you actually feel better when it’s over.

• Mood: Regular lighting. No Bambi Lamp today.
• Music: Avett Brothers Radio on Pandora (more on that later)
• Devo: No specific devotional, just a call to action based on Ephesians 4 that as we are in a holiday season, remember that we are called to be a single, united body in Christ. If there is any sort of discord in your own life, seek reconciliation, after all, Christ died for ALL of EVERYONE’s sins.

THANG:

Start in corpse for devo.

Stretch out,  arms above head.

Bridge x4

Windshield wipers, L and R, last set holding in one direction while looking in the other (and requisite flapjacking).

Grab a strap or rope — wrap around left leg, 90 degrees straight up, then out to the left. Repeato, then flapjack.

Sit up, bring your feet in for butterfly. Give it a few flaps, then press knees to the floor (or as close as you can go).

Move to tabletop — cycle through cat and cow.

Then do the Odell Beckham — right leg out, as if to decorate a fire hydrant. Make circles with your knee. Flapjack.

Kick out into plank, run through a sun salutation 3 times. Meet in mountain, then do a half-salutation, meeting in down dog.

In down dog, right leg straight out in 3-legged dog. Then bring the knee in for cheetah. Go through that cycle three times, finish sun salutation.

Then, another half-salutation, going through the same series with the left leg.

1 full SS OYO. Meet in mountain.

Face the wall, star pose, slowly descend to mat. Walk your hands back, then to the right, then to the left. Arise!

1 full SS OYO. Meet in mountain.

Face the other wall. Star post, slowly descend to mat. Bend left leg, sit back on that leg, right leg straight out, foot flexed for the ninja post. Flapjack. Repeato. Arise!

1 half-salutation, meet in down dog.

Swing right leg through, come up into Warrior 1. Move to Warrior 2, then Peaceful Warrior, then back to 2 and 1. Repeato. Step into mountain.

Half-salutation into down dog, do the same warrior series on the other side.

Meet in mountain, let’s do some tree!

After some heavy wobbling on both sides in tree, half-salutation, meet in down dog, right leg back and through for pigeon. Elbows down to lean in to the stretch, then come back up. If you are a freak of nature, try and bring your arms up in almost a crescent lunge with pigeon.

Unwind, then flapjack.

Back down on the mat, hug your knees, roll around.

Resume corpse pose.

—30–

ANNOUNCEMENTS:

Moderate running/boot camp workout launching from Socrates Academy (look it up, it’s under “So Crates”) Thursdays at 5:15 am. Get in touch with Madison for more details.

Paper Jam on Q next week. Always a good leader and crowd pleaser.

SKINE OF THE MOLE:

First off, welcome to Cesspool, a visiting PAX from “Famously Hot” Columbia, S.C. We were glad to have you. Also, based on his reaction, I like to think that this whole active recovery workout was a revelation. Gumby is taking over.

As usual, the music is central to the tale of a particular Gumby. Given that I forgot my speaker, which usually draws rave reviews from sound engineers Tweetsie and Swiss Miss, I had to run it off my phone. I also could not quite get the volume at a satisfactory level. I told our beloved Site Qs/sound engineers that they should put a community speaker in the budget for next year. I still like the ABR station on Pandora as a shakeup from the usual ethereal offerings centered around yoga. My personal favorite was a bluegrassy cover of “Heaven” by Canada’s favorite son, Bryan Adams.

Also, I just noticed for the first time this morning the bear cutout hiding in the rafters of our beloved scout hut. Kinda cool.

As always, thanks to Swiss and Tweetsie for the opportunity to lead (and for putting up with my smart aleck commentary in BBs). Gumby continues to be a key part of my own personal fitness routine, and it is always an easy choice hanging with a great group of guys.

Sound off in the comments for anything I missed (or when we might expect that community speaker).