A Little Bit For Everyone



4 Pax posted this 77 degree morning to improve their flexibilty, core strength and balance. YHC was more interested in focusing on core strengthening than flexibility or balance, but managed to but a little bit in there for everyone.

The Warmup:

x denotes four-count cadence

  • LBC x25,
  • The Squirm x20,
  • Reverse LBC x15,
  • WWII Situps x10.

The Thang:


Dolphin, Down Dog, Plank, Crocodile, Down Dog. Repeato 5 times.

Pyramid of Poses: Starting at Plank pose, adding a pose each round and reversing the order on the way back to Mountain each round.

  • Plank,
  • Crocodile,
  • Cobra or Honeymoon,
  • Down Dog,
  • Lunge,
  • Crescent,
  • Spinal Twist,
  • Warrior Two,
  • Extended Side-Angle,
  • Peaceful Warrior,
  • Triangle.

Balancing: Tree, Standing Cradle, Tree w/Eagle Arms, Figure Four w/squat, Warrior Three, Hal-moon, Reverse Half-Moon.  Repeato on other leg.


  • Banana, Bridge, Banana, Reverse Plank. Repeato 4 times.
  • Superman, Superman w/Breast Stroke, Superman w/Flutter Kick, Superman UDT
  • LBC x25,
  • Crunchy Frog x10,
  • Elbow Plank w/optional extension of opposite arms and legs~1min,
  • Pyramid R/L.

COT (w/Road Warriors)


  1. Great work men.  It’s nice to be back on home turf after a week in Wilmington.
  2. @Solo Cup- Thanks for stepping up to lead last week.  I see you on the Q schedule again for Warrior One in August. Awesome!
  3. It was surprisingly warm this morning; glad we didn’t have to run five miles. #RoadWarriors.



1 thought on “A Little Bit For Everyone

Comments are closed.