Half-Warrior One Is Better Than None

5 1/2 Pax responded to the alarm clock and posted for another Warrior One stretch session.W1

x denotes four-count cadence.


  • Plank Series: Plank~20 secs, Merkins x 10, Plank~20secs, Side Plank with hip dips and reach- 6 OYO R/L, Three Levels Plank- hold each~10 secs, Elbow Plank w/leg and arm lifts~30 secs.

The Thang:

In this order sorta, kinda (ITOSK):

  • Howl at the Moon- five rotations. Includes: Mountain, Forward Fold, Half-Forward Fold, Plank, Cobra or Up Dog, Down Dog.
  • Salute Side Stretch, Neck Rolls, Shoulder Rolls, Half-bind Neck Stretch R/L, Chest-Press Fling x 10, Forward Fold.
  • Plank, Up Dog, Down Dog, Right Lunge, Crescent, Spinal Twist, Warrior Two, Peaceful Warrior, Warrior One, Warrior Three, Half Moon, Warrior Three, Figure Four w/squat, The Lynn Swann.  Repeato other side.
  • Pyramid R/L, Pigeon R/L, Cross-legged Hamstring Stretch and Cross-legged Spinal Twist R/L.
  • Boat~30 secs, Ball, Bridge, Wheel, Shoulder Stand, Plow,  Ball, Revolved Abdomen.
  • LBC x20, Squirm x15, Corpse (w/Road Warriors).

COT w/Road Warriors


  1. @Titleist- Impressed to see you fought the urge to fartsack completely and made it out for the second half. I think most of us would have stayed in bed after waking up that late.  Your body will thank you for it today.
  2. Pleasure to lead as usual, but it’s time for a break again.  Good luck to @Escalade on his virgin Warrior One Q next week, then come back the following week for another @Solo Cup lead.  Anyone else interested in leading Warrior One, just let me know.



1 thought on “Half-Warrior One Is Better Than None

  1. Titleist

    Deuce, it was great coming out. Felt like the prodigal son returned, except you guys didn’t have any slaughtered meat waiting for me…unless you count the Road Warriors…

    I dragged myself out of the fartsack because I told Banjo Boy I would be there. The commraderie this group has really creates a pull and I love it! Went home and did my 100 merkins, air squats and sit-ups too. Core was more stable today than it ever has been. Some of those stretches weren’t so bad! Thanks for a great lead again and looking forward to Escalade’s virgin Q.

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