Warrior One

6 pax gathered to get stronger & looser at YHC’s virgin Warrior One Q. Here’s how it went:


  • Initial warmup with Casper & the Road Warrior pax
  • Neck rolls forward, right, back, left with 4-count breathing
  • Shoulder rolls forward & back
  • Small & large arm circles forward & back
  • Windmill x10
  • Spider Man stretch


  • Mountain Series
    • Mountain
    • Inhale hands up
    • Forward fold (exhale down)
    • Up to half fold
    • Forward fold (exhale down)
    • Back to Mountain
  • Table Series
    • Table (with 4-count box breath)
    • Inhale to cow, then exhale to cat (repeato x3)
    • Plank
    • Crocodile
    • Cobra
    • Down dog
    • Repeato x3
  • Core Series
    • Plank
    • Mason Twist x15
    • Freddie Mercury x10
    • 10 WWII Situp OYO
    • Superman/Banana
    • Plank
  • Lower Body Series
    • Mountain
    • Inhale hands up
    • Forward fold over right leg for hammy stretch
    • Half fold
    • Forward fold over left leg for hammy stretch
    • Inhale back to Mountain
    • Child’s pose
    • Frog
    • Plank
    • Spiderman Stretch right & left
    • Cobbler


  • Low Flutter x15
  • Mason Twist x15
  • Reverse Crunch x15
  • Low Dolly x15
  • JLo x10
  • Side Plank (by Clueless)
  • Crunchy Frog (by Rib Shack)
  • LBC (by Minnow)


  • Always an honor to lead, but even moreso for a virgin Q that’s way out of my wheelhouse. Grateful for the opportunity
  • Time to hard commit for The Bear if you haven’t already.

3 thoughts on “Warrior One

  1. Deuce

    Looks like you knew just what to do Gapper. Sorry I missed it, but working until 0100 meant not getting up at 0445. Glad to have another Warrior One Q.

  2. SSMinnow

    Good workout, @Gapper…glad I was part of your VQ for Broga…you’re not reluctant to #taketherisk and try something new

  3. Clueless

    Nice lead @Gapper. Seemed like it was right in your wheelhouse to me. Enjoyed it!

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