October 17th, 2018 By Helga

Riddle me this: What do you serve but not eat? Two of H’burgs broga warriors chose to take on the riddle’s answer with a workout that included tennis ball stretches. Here’s how it went:

Warm-up

Ear to Shoulders (20 second count)

Chin to Chest (20 second count)

Right arm  in front of chest (left arm locking) 20 second count  2x Repeato

Left arm in front of chest (right arm locking) 20 second count 2x Repeato

Hands behind head; pulls elbow back 20 second count 2x Repeato

Lower back rotation (to the right – 20 second count = to the left 20 second count)

One leg chair squat (right foot over left knee – squat down & balance) 20 second count 2x Repeato/Flap jack

Front kicks x20

Alternating butt kickers x20

Ankle rolls x20

The Thang:

Go back to Mountain Pose (deep breathing – 5 x)

Raised Hands Poise (deep breathing – 5x)

Raise Hands to Padasana Pose (Hand to Foot Pose – 5x)

Grab a tennis ball

Tennis ball – palm roll (10x)

Tennis ball – shoulder blade rolls on the wall (each shoulder – 10x)

Tennis ball – People’s chair – lower back – 10 x

Towels down and on your 6

Tennis ball –  Hipsters – 1. Lie on the ground and place one ball on the side of your hip, then lean into the ball. Make slow circles with the hip and leg as it rests on the ball. Circle 12 times in each direction. – Flapjack

Tennis ball – Kneedy Ball 1. Sit on the floor and place the ball behind your bent knee, as close to the side of the knee as possible.2. Attempt to contract your muscles against the ball, temporarily “squashing” the ball for a count of 10, then relax your muscles for a count of 10. Do this 8 to 10 times.

Tennis ball – Calves  – Lie on the ground and place one ball on the side of your right calf, then lean into the ball. Make slow circles with the calf and leg as it rests on the ball. Circle 12 times in each direction. – Flapjack

Tennis ball – Neck –  lie  on the ground and place one ball behind you neck – do  slowly stretch side to side rolling on ball

Tennis ball – shoulders Lie on the ground and place one ball on the side of your right shoulder blade then lean into the ball. Make slow circles with the shoulder blade as it rests on the ball. Circle 12 times in each direction. – Flapjack

Sitting Hamstring Stretches

COT with the Road Warriors

Moleskin:

1. Good mix of stretching and enjoyed the baseball chatter with @SidVicious  .
2. Special prayers for @Goonie and his family as they mourn the loss of his mother Jackie Linker
3. Prayers for @Minnow’s sister and the folks in Florida and Georgia who are recovering from Hurricane Michael
4. Thank you to @Exit54 for the SpeedforNeed updates including a strong showing at the Brixx 5k this weekend.
5. See @Wexler for details about the upcoming #Gremlin convergence. Here’s an update from @Wexler: Gremlin planning meeting went great!  Thank you @Scooter, @Kojak, @Practice, and @HongKongPhooey for coming out.  We will be working with a few AOs to plan one part of the event.  Will be around the Union Deck area.  We are open to all ideas and will be heading out to scout the location on an upcoming date.
6. Always an honor to lead!

Harrisburg, Warrior One

---