April 15th, 2015 By Deuce

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.

Mary:

• 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)

Moleskin:

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: http://f3nation.com/2015/04/11/mint-hill-nc-expansion/

Peace,

Deuce

Harrisburg, Warrior One

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