May 19th, 2022 By SoloCup

11 Brogis took a well-deserved break to stretch and reconnect to the mystic plane, and what not…

Here’s the deets:

• Pax: Gamma, Moonshine, Smokey, Bearclaw, Exit54, Kojak, Othello, Peppa, Battery, Bonvoy, SoloCup
• QIC: SoloCup

Warm Up

• SSH x 15
• Hillbillies x 15
• Windmills x 15

The Thang:

Mosey to the Portico

Circle up

Flow 1

• Mountain (30s) – 5 deep breaths
• Upward Hand Pose (Inhale)
• Forward fold (Exhale)
• 1/2 Forward Fold (Inhale)
• Forward Fold(Exhale)
• Upward Hand Pose (Inhale)

Repeato x2

Mosey over to the wall

• 30 sec Wall Press Calf Stretch (Each Leg)
• LBC x 15
• Reverse Crunch x 15
• Squirm x 15
• 30 sec Quad Stretch (Each Leg)

Mosey to the loading dock

Flow 2

Forward Fold, Step back into Down Dog

• Down Dog
• Crocodile
• Up Dog/Cobra
• Down Dog

Repeato x 2

• Merican x 10
• Diamond Merican x 10
• Wide Merican x 10
• Hand Release Merican x 10
• WWII Sit Ups x 20
• 30 Sec Banana Boat

Mosey to the Picnic Tables

Flow 3

• Down Dog
• Right Lunge
• Crescent
• Warrior One
• Warrior Two
• Peaceful Warrior
• Warrior Two
• Warrior One
• Crescent
• Right Lunge
• Down Dog
• Left Lunge
• Crescent
• Warrior One
• Warrior Two
• Peaceful Warrior
• Warrior Two
• Warrior One
• Crescent
• Left Lunge
• Down Dog

Repeato

• 30 sec Side Lunge (Each Side)
• 30 sec Kneeling Hip Flexor (Each Side)
• 30 sec Bridge Pose

Mosey to the lower lot

Flow 4

• Down Dog
• Right Lunge
• Crescent
• Warrior One
• Warrior Two (rock)
• Triangle Right
• Wide Legged Yurpees (5)
• Atlas Shrugged, 5 Dips
• Warrior Two
• Warrior One
• Crescent
• Right Lunge
• Down Dog
• Left Lunge
• Crescent
• Warrior One
• Warrior Two
• Triangle Left
• Wide Legged Yurpees (5)
• Atlas Shrugged, 5 Dips
• Warrior Two
• Warrior One
• Crescent
• Left Lunge
• Down Dog

• 30 sec Supine Stretch (L/R)
• 30 sec Seated Fold
• 30 sec Wide Leg Fold

Repeato

Mary

• Pretzel Crunch x 15 (L/R)
• Box cutters x 15
• Crunchy Frogs x 15

Moleskin

• Nice work by everyone today.  I think several of you have a new appreciation for Broga and recognized a need to stretch more.
• Boys this is #Broga not #Yoga, if you want the exercises to be called by the right name, you should go see visit the professionals at #Curves
• Let @Battery run one 5K and he starts growing #SoccerArms
• Those seated folds didn’t quite match up to the pics I saw on the stretching website
• @Kojak was a little too worried this was a #HeavyFlowDay
• Good luck to the reigning Time Lapse Champions #TimeBandits.  It’s going to be tough out there

Keep Pushing

Harrisburg, The Ridge

---