December 6th, 2017 By Sid Vicious

5 of Harrisburg’s finest came out for the smartest work out of the week.  The work out went like this.

Warmup:

1. High Knees
2. Butt Kickers
3. Ball Kicks
4. Arm Circles

The Thang:

• Mountain Pose X 5 deep breathes
• R ear to R shoulder X 2
• Chin to Chest X 2
• L ear to L shoulder X 2
• Head back X 2
• Wrist stretches
• Bicep stretches
• Plank / Runners stretch progression / Chataranga / Updog / Downdog – (L)/(R)
• Straight legged down dog – (L) over (R) flap jack
• Kneeling hip stretch – (L)/(R)
• Standing hamstring stretch – (L)/(R)
• Standing knee to chest – (L)/(R)
• Ball
• Super man X 5
• Bow X 2
• Sitting hamstring stretches (L)/(R)/both
• Sitting pigeon stretch – shin/knee/outside knee (L)/(R)

Moleskin:

• Thanks for the opportunity to lead
• Orphanage christmas party 12/15
• extra credit to @Clueless, @Evite, @Flipphone, @ Wexler and @Sid Vicious for the prerun.

Harrisburg, Warrior One

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