What’s With All The Sitting?

Four of the wisest Harrisburg Pax pulled up a seat for Warrior One, while the Road Warriors ran untold miles.

x denotes four-count cadence.


  • Apollo Ono x15

The Thang:

In this order, sorta, kinda (ITOSK):

  • Chair series: Mountain, Salute, Chair, Mountain, Forward Fold, Half-forward Fold, Forward Fold, Mountain, Chair, Chair w/spinal twist right, Chair, Chair w/spinal twist left, Mountain, Forward Fold, Forward Fold w/ Spinal Twist R/L.
  • Neck Rolls, Chest Press, Shoulder Rolls, Half-bind Neck Stretch.
  • Howl at the Moon series- 6 reps- Includes: Mountain, Forward Fold, Half-Forward Fold, Plank, Cobra or Up Dog, Down Dog, Lunge.
  • Down Dog, Right Lunge, Crescent, Warrior One, Warrior Two, Warrior Three, Tree, Tree w/spinal twist, Crescent, Right Lunge, Plank, Down Dog. Repeato left side.
  • Boat w/ankle rotation, Bridge, Wheel, Shoulder Stand, Plow, Ball, Eye of the Needle R/L.
  • Seated Cross-legged Hamstring Stretch R/L, Seated Cross-legged Spinal Twist.
  • Yogi Squat, *Challenge Pose*: Crow
  • LBC x20
  • Squirm x20
  • Mason Twist x10
  • WWII X10
  • Crunchy Frog X10

COT w/Road Warriors


  1. Keep working on those balancing poses guys, you’ll get them.
  2. Crow is a tough one to get at first especially when you have to worry about cracking your head on the concrete.  Practice at home on a carpet.  I’ll try to keep the challenge poses coming.



2 thoughts on “What’s With All The Sitting?

  1. escalade

    Another great lead Deuce. Have to work up to the Crow. Thanks for bringing this workout to the group.

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