May 18th, 2016 By Othello

3 men – beautiful morning – a little Broga

Purpose – Focus on Balance Poses and Stretching to work core and strengthen muscles

Stretching/Warm-up

1. Mountain Pose (Namaste) – 5 deep breaths & exhales
   1. Tip of the day – Clear Your Mind
   2. Wide Feet – inhale up, swan dive , hang downward and fold arms – 5 Breaths
2. Feet on Railroad tracks, inhale arms up, exhale down over leg (Bent Toro Twist)– 5 Breaths, pull on ankle, bend knee to come out
   1. Repeato next leg
3. Standing side stretch – deep inhale, both arms up, drop one to side, lean to that side, look up
   1. Repeato next leg

1. Tree – Left Leg, Right Leg (30sec ea)
2. Royal Dancer (aka Lynn Swan,aaka Tiny Dancer)
   
3. Standing Leg Extensions – Knee to chest, extend, Knee to chest, extend (Toe Lock – Hence the title!)
4. Crane – Knees in armpits, lean forward, don’t fall forward, feet off ground
5. Seated Spinal Stretch – Pull leg under opposite, Twist, 5 breaths
6. Cat/Cow – Inhale to Cat, Exhale to Cow
7. Frog
8. Bridge to Wheel – roll up on shoulders, pelvis up, hug knees to chest, wheel? Lift Leg? Way to go Deuce!
9. Plough – legs up, move to “V”, Scissor legs, legs over head, relax over ears, 10 count down
10. Cobbler Pose – Bend like a hinge, then stretch arms out as far as you can
11. One Legged Hamstring Stretch
12. Yoga Belly “5”
    1. Hands/Feet to the sky (3-hold 15 seconds ea)
    2. Boat (3 – hold 15 seconds ea)
    3. Open Scissors (10x)
    4. Toro twist, 90degrees- L/R feet 2ft off ground, repeato with feet 6 inches off ground
    5. Touch the sky (hold, gradually get higher, 5x)
13. Side Twist – on back, arms out, knees to chests, Rotate to Left/Right
14. Happy Baby – roll slightly from side to side to release lower back
15. Childs Pose – Stretch to Left/Right
16. Stand up, reach to sky, end in Namaste

COT w/ Road Warrior – Starsky took us out

Announcements
1. From Gamma:  “The May Instinctive Shooting Class was a pretty decent success.  There was some interest in a second class to held on June 3rd for guys who couldn’t attend the first one and Charmin has asked if we could get the word out to get some HCs by talking it up during COTs.  If you have questions or know of PAX who are interested they can email Charmin directly”  Here is an old link: http://f3nation.com/2016/03/01/announcing-f3-shadow-tactical-citizen-gun-and-self-defense-classes/
2.  Prepare for “The Bear” on 6/4-Mooresville: Approx 10 miles with pain stations along the way.  Look for it in the MECA blasts.  Here is a link http://f3nation.com/2016/05/06/thebear2k16-racecity/ Go to Gamma’s afterward for an F3 gathering.

Harrisburg, Warrior One