September 10th, 2014 By Deuce

Four of Harrisburg’s finest met in the gloom to work out the kinks produced by the past week’s beatdowns.

The Thang:

In this order, sorta, kinda (ITOSK):

• Forward-Fold Series, including: Mountain, Forward Fold, Half-Forward Fold, Folding Half-Moon R/L, Half Moon R/L OYO~ 6 reps/side, Neck Rolls, Chest Press Fling x10, Standing Cat and Cow.
• Down Dog Series, including: Mountain, Forward Fold, Half-Forward Fold, Plank, Up Dog, Down Dog, Down Dog w/ankle rolls, Three Point.
• Warrior Series, including: Mountain, Forward Fold, Half-Forward Fold, Plank, Up Dog, Down Dog, Cheetah, Lunge, Crescent, Spinal Twist, Warrior One, Warrior One w/Bow Down, Warrior Two, Extended Side-Angle, Peaceful Warrior, Triangle, Warrior Three. Repeato other side.
• Wide-Legged Series, including: Forward Fold, Chair w/Spinal Twist R/L, Yogi Squat, Yurpees OYO~ 8, Side-Lunge OYO~ 6 reps/side.
• Table, Cat and Cow~ 6 reps, Spinal Balance w/Taps or Knee to Elbow, Awkward Airplane. Repeato other side.
• Ball, LBC x25, Revolved Abdomen.

COT w/Road Warriors

Moleskin:

1. Sometimes in working out the kinks you add a kink, as YHC did today during a spinal twist. Luckily it’s far less painful than the one I worked out.
2. @Chaos relives his first F3 post with his Q at The Ridge tomorrow. Don’t miss it.

Peace,

Deuce

Harrisburg, Warrior One

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