Gear day at Gumby. Tweeted and Slacked to tell Pax to bring 2 or more large cans. All but one (no names, Geraldo) got the message. Madison and Arena had the manliest man-sized cans. Grave Dancer had regular sized, but brought three, so I can’t pick on him. Anyway, we ran the Swiss Standard Tabata routine with best of The Who. Good time.
Devo: Throughout the bible, we see that God wants us to be grateful (Col 3:17, Phil 4:6, 1 Chron 16:34). Like a muscle, you can work on gratitude and it becomes stronger. Take time to “exercise” your gratitude, and teach your kids (example: gratitude tree).
Vinyasa – 1X slow to take time to de-kink, then 3X OYO to warm up
The Main Thang:
LEFT: Lizard 45s
Hammy stretch 45s With your cans for support!
Lizard Quad 45s
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top
Cat/Cow X5
LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
REPEATO RIGHT
Vinyasa 1X OYO
Grab your cans and: Squat down for:
Malasana 60s
Vinyasa 1X OYO
Step back into Pigeon:
LEFT 60s
REPEATO RIGHT 60s
Seated twist 30s L, 30s R
Prone shoulder flip 45s (L/R)
Cross shoulders 45s (L+R)
Neck stretch 45s (L+R)
Vinyasa 1X OYO
Back down to six:
Single knee hug 45s (L/R)
Supine twist 45s (L/R)
Dead pigeon 45s (L/R)
Happy baby 45s
Shoulder across chest 45s (L/R)
TIME!
Announcements
Moleskin
Great to have Paper Jam back. Pokey has been shipped to Florida for the winter, so we can look forward to having PJ and some other “don’t mind the drive” SOB Pax join us for recovery and stretching until things warm back up outside and Pokey returns.
Thanks for bringing food to donate. YHC dropped the cans (felt like ~ 60# KB worth) at the Second Harvest food drive bin at the Wells Fargo branch on Matthews/Mint Hill Rd. As we remember to be grateful (see Devo above), it’s a great time of year to share the wealth, and love on our neighbors. Volunteer, donate or both. Teach your kids that that’s just what we do as Christians.
AYE!
-Swiss Miss
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