Patience is a Virtue



Patience is a Virtue

On a freezing cold morning in South Charlotte, Nine Brave Pax made there way to Gumby. Here’s what we got into:

Warm up

  • Start out with Devotion (Lamentations 3:21-26)
  • Warm up
  • 20 SSH
  • 20 IW
  • 3 Delayed Merkins (Hold at Plank and six inches
  • Down to 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)
  • Warrior 3
  • Starfish
  • In mountain, beginning balance poses
  • Begin with Tree (right leg up, then flapjack)
  • 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, (finally!) both sides
  • One Legged Wind Remove- both sides
  • Dead Pigeon both sides
  •  Corpse pose
  • Review Devotion again
  • Done!

Announcements

F3 Dads this Sunday- This Sunday at 3pm Polo Ridge Elementary school 11830 Tom Short Rd, Charlotte, NC 28277. Bring the kids, and bikes hover boards and whatever else!

Chopper is on Q next week!

Moleskine

A great group of regulars this morning on what was a cold day. Most folks seemed to wimp out on the pre-run with the exception of two brave souls (Tclaps Julep and Jello).

The flow was a classic one- that’s been used before seemed everyone’s IT bands were hurtin, as there were early calls for Pigeon (especially Beaver- he got REALLY into Pigeon today).

Music today was classics from the 1990s- everyone seemed to be into it, especially when we hit Wonderwall. Also food for thought- with the Turn of the decade the 1990 is the same distance away as 2050 is (what???)

 

Thanks again guys for the opportunity to lead!

About the author

Tweetsie author

You must be logged in to post a comment.