Stretch it out but bring it together

Stretch it out but bring it together

Gumby continues to thrive as a AO because its your atypical F3 workout, but in typical F3 fashion, it provides a solid beat down.  Today’s broga workout saw 13 hard core PAX that have become regulars appear out of the gloom for their weekly active recovery/stretching activity.

Disclaimer was given.  Devotion was read.

The Thang

sit cross-legged on your mat (kids call this criss-cross apple sauce) #politicallycorrect and perform the following exercises

• Drop chin to chest & head roll to the right.  Work to touch right ear touches R shoulder.  Repeat on left side and back again for 5 breaths
• Place L hand on top of head and pull neck to left for 5 breaths.  Repeat on right side
• Cross body shoulder stretch – L for 5 breaths / R for 5 breaths
• Place R hand on L knee and twist to left – 5 breaths
• Place L hand on R knee and twist to right – 5 breaths
• Mountain pose
• fwd fold & hang
• peddle feet – R/L
• Vinyasa (NOTE:  hold each move for 5 breaths and repeat Vinyasa after each exercise)
• Cat / Cow (10 breaths total)
  • Thread the needle R/L
  • Prone shoulder R/L
  • Cross shoulder R/L
• Table top
  • bird dog – L
  • side glute – L
  • side split – L
  • side hip – L
• Table top
  • bird dog – R
  • side glute – R
  • side split – R
  • side hip – R
• Crescent lunge R/L
• Chair
• fwd fold & Moodra X 2
• Warrior 1 R/L
• Lizard Lunge – L
• Lizard Ham – L
• Lizard Quad – L
• Lizard Lunge – R
• Lizard Ham – R
• Lizard Quad – R
• Knees to chest
• Figure 4 – R/L
• Supine twist – R/L
• Shavassana

Time

The Moleskin

TClaps to Swiss Miss for bailing me out of a jam and providing a solid substi-Q performance last week.  His flexibility (pun intended) allowed me the opportunity to Q today.  Today’s Gumby episode was more deep stretching than yoga.  From the sounds of all of the grunts & groans, it sounded like everyone got the deep stretch they needed to work out the kinks all of the lifting, running, pushing and pulling cause. The Bluetooth connection to the speaker apparently led to issues recording the Name-O-Rama & announcements, so I apologize in advance if I missed anyone or misrepresented anything.

Today’s devotional was from Hebrews 10:24-25.  It reminded us of the importance of community (to get together on a regular basis) and how important it is to encourage one another on a regular basis. This is what allows our faith to flourish.

Announcements:

New Wednesday lunchtime 3rd F at 1900 Mexican Restaurant – Uptown – Hosted by Witch Doctor

New Wednesday(?) breakfast 3rd F at Chick-Fil-a  – Blakeney a/k/a The Maul AO – Hosted by ???

New Thursday(?) breakfast 3rd F somewhere hosted by someone.  Check the weekly email to confirm the above

Thanks to Lois for the solid takeout