September 22nd, 2017 By Robins Nest

18! That’s right 18 Pax showed up to kick off fall and see Comanche’s 5th workout get its name. From this point forward Friday’s workout will be known as The Joint. Here’s what went down.

 

• Neck Roll both directions
• Lace fingers and stretch shoulders, hands and wrists
• Arm circles
• Forward fold
• Cat/Cow
• On your six to warm up the legs!
• Ankle warm up L & R
• One leg stretch L & R
• Two leg stretch
• Wide leg stretch
• Two led stretch w/ bent knees
• Seated twist L & R
• Homer to Marge
• Reverse crunch w/lift
• LBC’s
• Modified Superman w/laced fingers
• Cobra
• Up dog
• Puppy
• Down dog
• Warrior 1, 2 and peaceful L & R x2
• High plank/low plank
• Medium plank/elbows
• Runner stretch L & R
• Side angle L & R x2
• Crow
• Grounded twist L & R x2
• Shivasana (Corpse)

Mumblechatter:

“Man…We may have to cancel Broga if this many guys come out to this but not the normal beatdowns!” – Buckwheat

“What’s this play list Robins Nest? John Denver?” – Unknown

“You have the Album? …what? CD?….what?  8-track?…yeah I have the 8-track” – Hammer

COT and Namarama – 18 posted! Great to see new faces, and all of you we’ve been sharing the gloom with for some time.

Marc thanks for coming out! Make good on coming Monday!

Avalanche – can you please get Rob’s info so we can get him on Slack?

Way to show your support for The Joint men! Keep posting it makes a difference!

Healthy eating challenge is coming up –  see F3 email for details.

Prayed us out.

Chicken coop thanks for hitting a few moves and a big Thanks for letting me lead you this morning.

 

 

 

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