Sneakin and Creakin (Joints)

Sneakin and Creakin (Joints)

On another muggy day in South Charlotte, 5 PAX came to stretch out the kinks. Here’s how it went:

• Start out with Devotion
• Corpse Pose- with butterfly combo-  (on your back, with feet together into the butterfly)
• Bring your knees up, and then slowly straighten your legs
• With straightened legs, Keep pressing down through your feet, and bring your arms up one at a time for the pencil. You should feel the stretch all the way up to your fingertips
• Cat Cow (5 times)
• Side Bends (5 Breaths) L/R

The main thing

• Mountain
• Sun salutation (X4)
  • Arms reaching overhead
  • Full fold (heavy body)
  • Up to halfway lift
  • Into plank
  • Down into up dog/Cobra
  • Move into Down dog (Walk the Dog)
  • Step into Lunge, then move into full fold
  • From full fold to mountain

• Back to Mountain
• Begin Sun Salutation until Plank
• Warrior 1
• Warrior 2
• Peaceful Warrior (Repeat warrior flow on other side)
• Starfish

• In mountain, beginning balance poses
• Begin with Tree (right leg up, then flapjack)
• Eagle
• Right leg pull up
• Left leg pull up
• Right knee up
• Left Knee up
• On your six,
• Right leg in, reach for your left (switch)
• Both legs out and reach
• Butterfly- sitting tall, pushing your legs with your elbows in order to open up your hips (5 breaths)
• Pigeon, both sides
• Child’s Pose
• Dead Pigeon both sides
• Then move to one legged wind removing
• Once you do both sides do happy baby, and back to Corpse pose
• Review Devotion again
• Done!

Moleskine

So the job is straightforward for a Site Q-make sure someone is leading the workout and (in the case of the Gumby site Q) open and unlock the Scout Hut. I’ve figured out number 1, but this is the second straight time I’ve opened the door (but not unlocked) and left my keys in the scout hut with the door locked.

Thankfully the scouts are trusting, and I was able to find another way to sneak in- and it wasn’t the same way in that I had found the last time. Seriously, if you need somewhere at 2am to learn how to tie a Prusik Hitch (thanks Google), there will probably be a way to get into the scout hut.

Beaver was out here showing us how flexible he is. He looked like some type of circus acrobat the way he was touching his toes.

Madison in particular was feeling the not attending Gumby- mentioning how much flexibility he’s lost. Granted, he also just swam five miles, biked 56 and ran 42 for his triathlon he just completed (distances estimated). Kudos good sir!

Great to see Grave Dancer- the pain I saw in his face reflected the my own creaking joints, which was a comfort. But, when you are prerunning what seemed like 10 miles, that’s bound to happen.

Don’t sleep on ya boy Lois he’s showed up for the pre run, and posted a time showing he’s ready for the 3rd annual (since we started F3) Mountain Goat Timed Mile taking place on Friday. He’s gonna blow away his previous PR, and use the extra time to get some in some ‘Crootin for competitive Depth.

Thanks for coming out- appreciate the opportunity to lead!