September 17th, 2014 By SoloCup

Three men gathered in the murky gloom for what YHC thought might be a nice little stretch.  Couldn’t read the Weinke in the dark, so we just made it up as we went along.

Warm Up

• Slow arm Circles (30 sec Both Directions)
• 10 x Slow Merkins (5 seconds)
• 10 x Mountain Climber Prep
• 20 x LBCs

 

The Thang

As best as can be remembered.

Flow 1

Mountain (30s) – 5 deep breaths, Upward Hand Pose (Inhale), Forward fold (Exhale), 1/2 Forward Fold (Inhale), Forward Fold (Exhale), Upward Hand Pose (Inhale)

Repeato x 2

Flow 2

Down Dog, Crocodile, Cobra, Down Dog, 10 Merkins (OYO)

Repeato x 3

 Flow 3

Down Dog, Right Lunge, Crescent, Warrior One, Warrior Two, Triangle, Warrior Two, Warrior One, Crescent, Right Lunge, Down Dog, Crocodile, Cobra, Down Dog

Down Dog, Left Lunge, Crescent, Warrior One, Warrior Two, Peaceful Warrior, Warrior Two, Warrior One, Crescent, Left Lunge, Down Dog, Crocodile, Cobra, Down Dog

Repeato x 2

 10 Merkins (OYO)

Flow 4

Down Dog, Right Lunge, Crescent, Warrior One, Warrior Two (rock), Triangle Right, Wide Legged Yurpees (5), Atlas Shrugged, 5 Dips, Warrior Two (rock), Warrior One, Crescent, Right Lunge, Down Dog, Crocodile, Cobra, Down Dog

Down Dog, Left Lunge, Crescent, Warrior One, Warrior Two (rock), Triangle Left, Wide Legged Yurpees (5), Atlas Shrugged, 5 Dips, Warrior Two (rock), Warrior One,  Crescent, Left Lunge, Down Dog,Crocodile, Cobra, Down Dog

10 Merkins (OYO)

Repeato x2

Flow 5

Down Dog, Crocodile, Cobra, Down Dog, Bear Crunch (x 10), Down Dog, Crocodile, Cobra, Down Dog

Repeato x 2

10 Merkins (OYO)

Flow 6

Down Dog, Right Lunge, Crescent, Warrior One, Warrior Two, Triangle, Warrior Two, Warrior One, Crescent, Right Lunge, Down Dog, Crocodile, Cobra, Down Dog 10 Merkins (OYO)

Down Dog, Left Lunge, Crescent, Warrior One, Warrior Two, Peaceful Warrior, Warrior Two, Warrior One, Crescent, Left Lunge, Down Dog, Crocodile, Cobra, Down Dog 10 Merkins (OYO)

Repeato

 Mary

In succession without stopping

• 15 x LBC
• 15 x Squirm
• 15 x Crunchy Frogs
• 10 x LBC
• 10 x Squirm
• 10 x Crunchy Frogs
• 5 x LBC
• 5 x Squirm
• 5 x Crunchy Frogs

3 more minutes left

•  10 Merkins (OYO)
• 30 Sec Plank

Repeato x 3

COT/Road Warriors

Smoked Arms Moleskin:

1. Thanks for the opportunity to lead gentlemen.  We put in WORK today.
2. That’s a lot of Merkins. Truth be told, I am guessing at the number of reps. close to 150.  There may have been more, I used the time during the Merkins to try to remember the next flow.
3. Not a peep from Gump during the entire workout.  Wasn’t expecting that.  Clueless, you are a Beast at whatever you do.
4. Food pantry needs canned soup. Drop it off with Schedule C or myself throughout the month of September.

Peace,

Solo Cup

Harrisburg, Warrior One

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