Go with the flow…
All All MECA BackblastsJuly 2nd, 2014
8 burly men, stepped into the muggy Gloom, set aside the worries of the world, and went with the flow for an early morning “Broga” session.
Warm Up
- 30 Sec Plank
- 10 Slow Merkins (5 seconds)
- 10 x Mountain Climber Prep
- 10 x LBCs
- 10 x Slow Wind mills
The Thang:
Flow 1
- Mountain (30s) – 5 deep breaths
- Upward Hand Pose (Inhale)
- Forward fold (Exhale)
- 1/2 Forward Fold (Inhale)
- Forward Fold(Exhale)
- Upward Hand Pose (Inhale)
Repeato x 2
Forward Fold, Step back into Down Dog
Flow 2
- Down Dog
- Crocodile
- Up Dog/Cobra
- Down Dog
Repeato x 2
Flow 3
- Right Lunge
- Crescent
- Warrior One
- Warrior Two
- Peaceful Warrior
- Warrior Two
- Warrior One
- Crescent
- Right Lunge
- Down Dog
- Left Lunge
- Crescent
- Warrior One
- Warrior Two
- Peaceful Warrior
- Warrior Two
- Warrior One
- Crescent
- Left Lunge
- Down Dog
Repeato x 2
Flow 4
- Right Lunge
- Crescent
- Warrior One
- Warrior Two (rock)
- Triangle Right
- Wide Legged Yurpees (5)
- Atlas Shrugged, 5 Dips
- Warrior Two
- Warrior One
- Crescent
- Right Lunge
- Down Dog
- Left Lunge
- Crescent
- Warrior One
- Warrior Two
- Triangle Left
- Wide Legged Yurpees (5)
- Atlas Shrugged, 5 Dips
- Warrior Two
- Warrior One
- Crescent
- Left Lunge
- Down Dog
Repeato x 2
Flow 5
- Down Dog
- Plank
- Knees to Elbow (5)
- Pigeon (Right)
- Plank
- Down Dog
- Plank
- Knees to Elbow (5)
- Pigeon (Left)
- Plank
- Down Dog
Repeato x 2
Flow 6
- Down Dog
- Crocodile
- Up Dog/Cobra
- Down Dog
Repeato x 2
Flow 7 (Cool Down)
- Bridge Supported
- Happy 2.0
- Supine Spinal Twist (Right/Left)
Mary
- Mason Twist x 10
- The Dubya (W) x 10
- Crunchy Frog x 10
Repeato x 2
COT/ Road Warriors
Moleskin
- Men, do not let the uninformed make you feel bad about participating “Broga.” We put in WORK today; my abs/arms are killing me. Three cycles of each flow (except the warm up and cool down), plus a tough Mary at the end. Outstanding job.
- Thank you for your patience with my first Warrior One Q. A few missteps, but overall an awesome experience.
- Good to see a Devon Adams (FNG) back out. We will get your name this weekend.
- Don’t forget the Food Pantry. We will extend the donation period for Baby Supplies for a few more days.
Peace,
6 Comments on “Go with the flow…”
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Thanks again for your support this morning Gentlemen. I’ll be doing this again soon.
#SoloCup – Fantastic Q today! It was a great workout and I am going to make a copy of it to use if/when I start Broga at the Tradition. Thanks so much!
Pharaoh: Print this out : https://drive.google.com/file/d/0B9TyqTJZnhR8SmM4b1hLTFh4c1E/edit?usp=sharing
Impressive 1st lead on Warrior One Solo Cup.. Even more impressive you wrote it all out on the back blast. Glad I could made it out.
Nice one Solo Cup, you really upped the ante’ for us Brogers!
Great Job, Solo Cup! Hate that I missed it, but lounging at the beach sure is better than having to work all day. Also, got to make a few new F3 friends at a Wilmington beatdown. See you all next week.