No, it isn’t Pirates. (and, no, those aren’t condoms.)

No, it isn’t Pirates. (and, no, those aren’t condoms.)

8 pax gathered for the weekly limb limbering that is Gumby.   With some popping, cracking, grunting, and gr-mumbling, we got right after it.

The Thang

• Disclaimer – not a pro
• Turn on the antler chandelier – #promove
• Savasana
  • Devotional – key verse “Two are better than one because they have a good reward for their efforts.  For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up.”  Ecclesiastes 4:9-10    (sounds like F3…)

COP:

• Down Dog – High Plank – Low Plank – High Plank (#stealthmerkins) – several rounds
• Elbow Plank – High Plank – Elbow Plank (#stealthmakhtarndiayes)
• Cat – Cow – Check Your Six
• Couple of Sun Salutations (1st one omitting the Up Dog (#rusty))
• Prying Squat (always #crowdpleaser whether with or without KB)
• Couple of Warrior Sun Salutations (adding a Warrior 1’s & merkins)

Main Event:

• Chair & Tree sequence:
  • Chair
  • Mountain
  • Tree – left leg up
  • Twisting Chair – left (right elbow, Tweetsie)
  • Tree – right leg up
  • Twisting Chair – right (left elbow, Tweetsie)
  • Mountain
• Standing Balance flow:
  • Dancer – hold right ankle
  • Eagle – right leg over left, right arm under left
  • Pyramid
  • Triangle
  • Half Moon
  • Warrior 3
  • Repeato on other side
• Lunge series:
  • Low lunge – right leg back
  • Balancing low lunge
  • Crescent lunge
  • Prayer twist from lunge
  • Groin stretch from lunge
  • Runner’s lunge – toes down, then toes up
  • Toe & plantar stretch
  • Repeato on other side
• Pigeon series:
  • Ball squat (scratch this from future iterations)
  • Pigeon – forward fold
  • Pigeon – back bend
  • Repeato on other side
• Cool down:
  • Figure 4 – both sides
  • Reclining twist – both sides
• Corpse pose – devotional recap
  • “Anxiety in a person’s heart weighs it down, but a good word cheers it up.”  Proverbs 12:25
  • “Two are better than one because they have a good reward for their efforts.  For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up.”  Ecclesiastes 4:9-10

Done

COT

Announcements:

• Isabella Santos Run, 9/29/18: https://isabellasantosfoundation.org/annual-5k-for-kids-cancer/
• F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
• Crane Relay, 10/26
• Let Them Soar, 5K 11/10/18:  https://letthemsoar5k.racesonline.com/
• Pray for:
  • Arena – still out sick
  • Family Dollar employees who are impacted by HQ shutdown

Limber Moleskinne:

It was good to be back at Gumby, after an extended summer absence.  Wednesday became a rest day (sleep in) with all of the summertime BRR training.

Today marked two years of stretching and generally caring for our mobility to offset all the hard work we put in at bootcamps & running.  Parting gifts were provided to the pax, in the form of a few Nuun electrolyte samples, which, unfortunately, look like a condom package in the low light and when you don’t know what you’re being handed.  #cobains

After multiple guesses of “Pirates of the Caribbean”, Tweetsie got the win by guessing “Gladiator?” as the movie providing today’s soundtrack.  Later, a switch was made, and Tweetsie again proved his movie accompaniment prowess by naming “that 3rd Dark Knight movie” (Dark Knight Rises) as the source of the next few scores.

Based on the popping, cracking, and groans (by YHC and the pax), it seems we all needed this today.  Just as much, we (I) need the support from our (my) fellow pax, like we heard in our devotional today.   Thankful for you guys.

Aye.

High Tide