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!