Smerkins



Smerkins

11 assembled for their weekly limbering and musical trivia.

The Thang

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COP

  • Savasana
  • Bridge – double legs, then single leg
  • Cat; Cow; check your six
  • Makhtar N’Diayes
  • J Lo

Vigorous warm-up:

  • Mountain
  • Forward fold; 1/2 lift; forward fold
  • High plank; low plank; high plank (stealth merkins = smerkins)
  • Downward dog
  • Warriors rise – left leg forward
  • High plank; low plank; high plank
  • Downward dog
  • Warriors rise – right leg forward
  • High plank; low plank; high plank
  • Downward dog
  • Hop to top of your mat
  • 1/2 lift; forward fold
  • Rise to salutation
  • Repeato – doubling high/low plank reps

Chair & tree series

  • Chair
  • Mountain
  • Tree – right leg
  • Twisting chair – right
  • Tree – left leg
  • Twisting chair – left
  • Mountain

Balance Flow

  • Left leg first
  • Dancer
  • Eagle
  • Pyramid
  • Triangle
  • Half moon
  • Airplane (aka Warrior 3) with swing wing technology
  • Repeato on right

Lunge Series

  • Left leg first
  • Low lunge
  • Balancing low lunge
  • Crescent lunge
  • Prayer twist from lunge
  • Low lunge groin stretch
  • Runner’s lunge – toes down, then toes up
  • Toe & plantar stretch
  • Repeato on right

Pigeon

  • Mountain
  • Forward fold; 1/2 lift; forward fold
  • High plank; low plank; high plank
  • Downward dog
  • Pigeon on left
  • Repeato on right

Corpse pose

  • Devotional encore – Paul reminds us how to live and represent Christ in community

COT

Announcements:

  1. Summer gear order – ends May 24
    1. Black shirts
    2. Neon reflective shirts
  2. Sparta has moved to Matthews Elementary, with co-COT with Peak 51
  3. Savage race – May 19

Naked moleskinne:

It was great to be back among the Gumby pax.  YHC has missed about 3 months and definitely needed the work.  Thanks for playing along and humoring my musical selection of movie and TV theme songs.

Enjoyed the pre-run with Lois, Tweetsie, & Grave Dancer.  Definitely got us warmed up for the stretching to follow.

Aye.

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High Tide editor

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