January 14th, 2015 By SoloCup

Four men, stepped out into the frigid gloom, to work out the kinks with a little Broga.

Warm Up:

• 10 x Slow Wind mills
• 10 Slow Merkins (5 seconds)
• 10 x Mountain Climber Prep
• 20 x LBCs

 

The Thang:

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

 

• Down Dog,  Crocodile, Up Dog, Down Dog  Repeato x 2

 

• Right Lunge, Crescent, Warrior One, Warrior Two, Peaceful Warrior, Warrior Two, Warrior One, Crescent, Right Lunge, Down Dog, Down Dog,  Crocodile, Up Dog, Down Dog
• Left Lunge, Crescent, Warrior One, Warrior Two, Peaceful Warrior, Warrior Two, Warrior One, Crescent, Left Lunge, Down Dog, Down Dog,  Crocodile, Up Dog, Down Dog Repeato

 

• 10 x Merkins

 

• Right Lunge, Crescent, Warrior One, Warrior Two (rock), Wide Legged Yurpees (5), Atlas Shrugged, 5 Dips, Warrior Two (rock), Warrior One , Crescent, Right Lunge, Down Dog, Crocodile, Up Dog, Down Dog
• Left Lunge, Crescent, Warrior One, Warrior Two (rock), Wide Legged Yurpees (5), Atlas Shrugged, 5 Dips, Warrior Two (rock), Warrior One , Crescent, Left Lunge, Down Dog, Crocodile, Up Dog, Down Dog Repaeto

 

• Down Dog, Plank, Knees to Elbow (5), Pigeon (Right), Plank, Down Dog, Crocodile, Up Dog, Down Dog
• Down Dog, Plank, Knees to Elbow (5), Pigeon (Left), Plank, Down Dog, Crocodile, Up Dog, Down Dog Repaeto

 

• Bridge Supported (30 sec), Happy 2.0 (Rock) (30 sec), Supine Spinal Twist (Right/Left) Repeato
• Cat/Cow x5, Child’s Pose Stretch (Right/Left)

 Mary

• Mason Twist x 10
• The Dubya (W)  x 10
• Crunchy Frog x 10

Repeato

COT (w/ Warrior One)

Moleskin:

1. Thank you for the opportunity to lead. I enjoyed our time together this morning.
2. The conversation started to take a dark turn when @Gapper misheard @Clueless asking about my “Bulging Disk.”  Sure are friendly around here
3. It continued down that same dark path during the COT. #AllMenAreMental13yrolds
4. We will be starting a 5k training program on 2/2 at Hickory Ridge Middle School (meeting every Monday after that until the Harrisburg 5k.)  Let us know you are interested here: http://goo.gl/forms/amIzazOUQ5. We can talk goals during our first meeting
5. Speed workouts with @SSMinnow on Friday’s at Hickory Ridge Middle School

Peace,

Solo Cup

Harrisburg, Warrior One

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