December 28th, 2016 By Othello

After a short 2 month Hiatus, YHC came back to lead a round of Broga on a chilly Wednesday gloom.  Two regulars posted but YHC’s broga reputation was so strong that two FNG’s pulled themselves out from their fartsacks to partake in YHC’s broga excellence and then, joined the ranks of our Harrisburg brothers! (What really happened was no one showed up at the Doghouse to welcome these guys so they decided to try our neck of the woods and see if anyone wanted to play)

The Thang
1.  Mountain pose – 5 breaths
2.  Vinassa Sequence – Swan Dive, plank, Chaturranga, Updog/Cobra, Downdog with calf stetches L/R, plank, return to standing deep inhale up to Namaste (prayer hands).
– Arrival of FNG’s (Turbine and Tig) – Mumble chatter, etc
3.  Head/Neck stretch – grab the steering wheel
4.  Horse stance Shoulder Stretch
5.  Forearm flexor stretch
6.  Arm Circles – forward and reverse
7.  Shoulder Tricep Grab
8.  Standing side stretch
9.  Cat/Cow
10.  Back rollers
11.  Eye of the Needle Glute Stretch
12.  Kenpo Quad Stretch
13.  Bow
14.  Cat/Cow (again)
15.  Plank “sit outs” L/R
16.  Low Squat
17.  Frog
18.  Sitting Hamstring stretch – Single leg L/R
19.  Double sitting hamstring stretch
20.  Cobbler Pose with hinge
21.  Ballistic hamstring stretch
22.  Standing wide leg hamstring stretch
23.  Train Track hamstring stretch
24.  Ankle/Foot Rollers L/R

COT – YHC Took us out

Moleskin
1.  Good work by all, glad to be out again
2.  @Clueless & @Sid – Strong work with the pre-run included
3.  @Turbine & @Tig – glad to have you out, looking forward to future posts!

Announcements
YHC couldn’t remember but feels there was a mention of a race, somewhere.  See Road Warrior Post.

Warrior One