Fall Mashup

There was no singing in this mashup, just a combo of poses and exercises taken and modified from previous Warrior One workouts.  5 Pax stretched, balanced and strengthened in the gloom of this cool Autumn morning.

The Warmup:

x denotes four-count cadence

  • LBC x25,
  • The Squirm x20,
  • Reverse LBC x15,
  • WWII Situps x10.

The Thang:

  • Cat/Cow, Spinal Balance, Awkward Airplane, Gate, Half Knot. Repeato other side.
  • Down Dog, Right Lunge, Forward Fold, Half Forward Fold, Mountain Forward Fold, Half Forward Fold, Plank, Up Dog. Repeato left side.
  • Wide-legged Series, including: Squats~8, Yogi Squat, Yurbees~10 OYO, Side Lunges R/L~6 each side, Star/Atlas~8.
  • Balance Series, including: Down Dog, Right Lunge, Warrior Three, Tree, Figure Four w/ squat, Standing Cradle.  Repeato left side.
  • Banana/Bridge~4 each.
  • Superman, Superman w/swim arms, Superman w/flutter kick, Superman UDT (Aquaman).
  • LBC x30.
  • Ball.

COT W/Road Warriors


  1. Nice work, guys.  Hopefully you’re feeling rejuvenated from the last couple of bootcamp beatdowns.
  2. Someone know the property manager for the buildings next to town hall?  We need the light bulbs changed so we can read our Weinkes.  Plus, what about trespassers and prowlers and the like?
  3. Othello has next week’s Q.  He promises a lot of balancing poses, so I would skip the morning beer.
  4. Don’t forget the Food Pantry . . . this is mostly a reminder for YHC.



2 thoughts on “Fall Mashup

  1. Othello

    Nice work this morning Deuce. Not enough PAX take advantage of this glorious opportunity to refresh the muscles, mind, body and spirit. As for next week, if you really need your morning beer we can have you demonstrate the “corpse” pose to the group 🙂

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