Smerkins

Smerkins

11 assembled for their weekly limbering and musical trivia.

The Thang

Disclaimer

COP

• Savasana
  • Devotional – Titus 2
• 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.