August 13th, 2014 By Deuce

After a plethora of Jack Webbs and Merkins over the last week, three pax gathered in the gloom to recover some movement in our shoulders, necks and backs.

x denotes four-count cadence

Warmup: 

• In seated position: Neck Rolls, Shoulder Rolls, Side Stretch R/L, Arm Circles front to back then across the chest R/L.

The Thang:

ITOSK:

• Cat/Cow, Backward Gaze, Spinal Balance, Awkward Airplane, Gate, Half Knot, Repeato other side.
• Down Dog, Down Dog with ankle rolls, Cheetah, Plank, Merkins x10, Up Dog, Repeato other side.
• Down Dog, Cheetah, Right Lunge, Warrior One, Warrior Two, Peaceful Warrior, Extended Side Angle, Warrior Two, Warrior One, Crescent, Spinal Twist, Warrior One, Warrior 2, Peaceful Warrior, Triangle, Warrior Two, Warrior 1, Right Lunge. Repeato left side.
• Wide Straddle- Forward Fold, Forward Fold R/L, Side Lunge R/L OYO~6 reps, Hand Walk to Plank OYO 10 times, Atlas to Star~8 reps, Yogi Squat, Crow, Mountain, Chair, Revolved Chair R/L, Mountain.
• Standing Hamstring Stretch R/L, Down Dog, Pigeon R/L, Revolved Abdomen R/L.

COT W/ Road Warriors

Moleskin:

1. Great work out there guys!
2. Looking forward to Othello’s virgin Warrior One Q coming up in the near future.  Thanks for stepping up.  Anyone else interested in leading Warrior One, feel free to sign up or let me know if you need the signup link.  You are more ready than you know.  Click here for tips on leading Warrior One.

Peace,

Deuce

 

Harrisburg, Warrior One

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