The Rule of 3’s

Four men ventured into the frosty, apathetic, Gloom, and took on the Rule of Three’s.

 

Warm Up w/ Road Warrior
The Thang
 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 3

Flow 2
  • Down Dog, Crocodile, Cobra, Down Dog

Repeato x 3 

Flow 3
  • Down Dog, Right Lunge, Crescent, Warrior One, Warrior Two, Peaceful Warrior, 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 3

 Flow 4
  • Down Dog, Right Lunge, Crescent, Warrior One, Warrior Three,  Tree (Right), Squat, Eagle, Warrior Three, Warrior One, Crescent, Warrior One, Right Lunge, Down Dog, Crocodile, Cobra, Down Dog
  • Down Dog, Left  Lunge, Crescent, Warrior One, Warrior Three,  Tree (Left), Squat, Eagle, Warrior Three, Warrior One, Crescent, Warrior One, Left Lunge, Down Dog, Crocodile, Cobra, Down Dog

Repeato X 3

 Flow 5
  • 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

Repeato x 3

Flow 6
  • Down Dog, Cheetah (Left), Cheetah (Right), Down Dog, Crocodile, Cobra, Down Dog

Repeato x 3

Mary
  • LBC x 15
  • W’s x 15
  • 15 Y’s
  • 10 Toe Taps (L/R)
Moleskin
  1. Thank you for the opportunity men. I know this one was easy for you;  it’s been awhile for me (I’m a bit rusty.) Thank you for your patience.
  2. Not a lot to report from a mumble chatter perspective: possible Serial Killer out for a stroll, nothing sucks quite like Broga in the cold, hands are freezing, we should stay off the ground, it’s not lost on me that the four guys who Q #WarriorOne are the only one’s out here, etc…
  3. Hump Day Happy Hour (HDHH) has been moved to next week in observance of Lent
  4. 5k training group, we need to figure out how we are going to handle the training run and the Murph at the same time…Hint: I’ve already got it figured out and it involves showing up at Stallings Road Park on Monday Morning.
  5. Wings of Eagles Ranch work day is still on per SS Minnow

Peace,

Solo Cup

6 thoughts on “The Rule of 3’s

  1. RibShack

    @SoloCup- just do the training during Murph….one mile in, some fun on the playground then one mile back. It’s .7 miles less than what they’ve been doing. Easy peasy….

  2. Clueless

    Thanks for the lead @SoloCup! We were watching your back on the Serial Killer walk up. I think @Deuce was going to throw that hub cap ‘Oddjob’ style to take him out.

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