Golden Slumbers

3 Pax posted this breezy, overcast morning to improve their flexibilty, core strength and balance. They didn’t know they were getting up early for a slumber party.

x denotes four-count cadence

The Warmup:

With Road Warriors:

  • SSH x10
  • IST x10
  • Windmill x10

Road Warriors depart and we continue . . .

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

The Thang:

In this order, sorta, kinda (ITOSK):

Dolphin, Down Dog, Plank, Crocodile, Down Dog. Repeato 3 times.

Pyramid of Poses: Starting at Plank pose, adding a pose each round and reversing the order on the way back to Mountain each round.

  • Plank,
  • Crocodile,
  • Cobra or Honeymoon,
  • Down Dog,
  • Lunge,
  • Crescent,
  • Spinal Twist,
  • Warrior Two,
  • Extended Side-Angle,
  • Peaceful Warrior,
  • Triangle.

Balancing: Tree, Standing Cradle, Figure four w/Eagle Arms, Figure Four w/squat, One Warrior, Warrior Three, Half-moon, Reverse Half-Moon.  Repeato on other leg.


  • Banana, Bridge, Banana, Reverse Plank. Repeato 4 times.
  • Superman, Superman w/Breast Stroke, Superman w/Flutter Kick, Superman UDT
  • LBC x25,
  • Crunchy Frog x10,
  • Elbow Plank w/optional extension of opposite arms and legs~1min,
  • Ball
  • Revolved Abdomen R/L
  • Happy 2.0

COT (w/Road Warriors)


  1. Great work men.  It’s nice to be back on home turf after a weekend in Wilmington.
  2. The workout got a bit awkward during the Superman series when @Clueless said it reminded him of a slumber party.
  3. F3 Mint Hill is on the way!  Check out the Pre-blast:



1 thought on “Golden Slumbers

  1. Clueless

    Thanks for the ‘slumber’ lead @Deuce! As Othello put it… just what the doctor ordered.

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