November 9th, 2018 By Poutine

3 PAX, including FNG Mack, showed up for Broga this morning at Davis Lake including YHC getting close to finish line with Passport Challenge.  Hats off to FNG Mack for showing up for first time in wet and cold morning.  Without the presence of the scheduled Q, YHC and Pita quickly realized that it would be Improv Broga day for both of us with a combined 3 months of experience with F3. But I can’t think of a better way to lead!  Disclaimer was given and a mosey began around parking lot and back to clubhouse.

WARMARAMA:

• Brief explanation of jargons was given for our FNG
• SSH x 15
• IST x 15
• WM x 10

THE THANG:

PAX 3, hoping to eventually be able to show a 6 packs, gathered under covered entrance of clubhouse.

• Inhale raising arms and exhale lowering arms x 3
• Forward fold with deep breath getting lower with every exhale x 3
• Plank to downward dog to cobra, to Merkin, back to cobra, downward dog, to plank x 3
• Forward fold, to downward dog and one alternating leg raised x 10 sec.
• Warrior #1 to people’s chair and reach x 3
• Sun Warrior to people’s chair and reach x 3
• Plank to downward dog, to under the wire and back, downward dog again and back to plank
• Left foot against right thigh or knee raising hands in prayer position up to the sky.  Hold for 30 sec then switch leg.
• Standing on one leg leaning forward with finger tips barely touching the group while extending other leg straight up.  Alternate hand touching the ground after 20 secs then switch leg.  Man that was a burn!
• Plank position, to downward dog, then bring left leg between hands for Swan position.  Lean forward and hold with deep breath going down a little further with every exhale.  Then back to plank, downward dog and do the same with right side.
• On your 6 with left leg bent and right foot on top of left knee, lean forward and/or use right hand to push down on right knee.  Hold for 30 sec then bring opposing elbow to knee and look back for great deep stretch. Perform same routine for other side.

MARY

3 deep inhale and exhale.

COT and BOM

1. Congrats to FNG Mack for completing his first F3 workout in cold & wet morning with Improv Q.
2. Congrats to Pita for being F3 member for about 1 month and showing up in this nasty weather while other seasoned PAX were fartsacking.  Thanks also for your help with the Q.
3. Prayers for young Emelia who is fighting a battler against cancer.  Our thoughts and prayers are with here and her family.  No child should ever have to go thru something like that!
4. Don’t forget the #speedforneed event in a few weeks from now during Santa Scramble in Concord.  If you have not participated in one of those, it is simple an amazing and rewarding event.
5. @Pita reminded us that preparations are under way for the Gremlin held on January 19??
6. Good F2 time afterward with Pita and FNG Carl.

It was a great pleasure getting my passport stamped this morning and meeting FNG Mack and Pita.  Believe or not, I also enjoyed the Improv Q and hope it was good enough impression on FNG Mack to come back.  I have the Q this Monday Nov. 12th at @f3Highlands and promised to be well prepared and provide a great butt kicking workout.

Have a great weekend!

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