The beauty of being the Q is that the Pax has to do what you tell them to do. The looks I got when I said, “we’re gonna do Yoga” was the first time I thought they may revolt. Fortunately, they didn’t. But before I get there, let’s talk about what went down.
Conditions: 42 degrees, crisp and clear.
QIC: Captain Insane-o (YHC)
Pax 16: Zartan, Quimby, Loco, Vincent (respect), Zoolander, Old Bay, Flow, OJ, Wham!, Mad Cow, Spreadsheet, Glenn Ross, Gepetto, KV, Terrine, Captain Calm (Namaste)
To say I had a little anxiety about my Q this morning is an understatement. I’ve heard, “if you can’t do it, don’t Q it”, but I laugh in the face of a challenge. So I studied a Yoga DVD I’ve had for a while, memorized some words and took my shot. I forced Zartan to give me no less than 5 pep talks; hell, even Star Child was encouraging. Hopefully the Pax enjoyed it. I loved it, and I burned 707 Cal according to my watch.
Here we go (note, I’m including the full explanation of the Yoga portion in case anyone wants to try it or do it in the future. If you do Yoga and I got it wrong, all comments go to Star Child for handling).
COP
20 TTT, behind back clap IC
15 Merkins IC
20 DaVincis IC
10 Dive bomber merkins IC
20 Rosalitas IC
20 Plank Jacks IC
25 SSHs IC
The Thang 1
Bataan Death March
Line up. Man in back does 5 burpees as the rest of the Pax jogs ahead. After burpees, Pax runs forward and taps man in front, who stops to do 5 burpees, while Pax runs to front. Repeato down Leland, left at St. Matthews, Left at Elmwood, left at Cherrywood back to back of school. It clocked in just under a mile.
Thang 2
Yoga:
Mountain Pose (stand tall hands at Namaste)—5 deep breaths, in belly
Feet wide, inhale arms up reach tall, swan dive with flat back to folded arms hanging with forearms on forehead—5 deep breaths, in belly
Left hand down, right hand reaching up—5 deep breaths in belly
Back to both arms down
Right hand down, left hand reaching up—5 deep breaths in belly
Roll up to Mountain Pose
Left leg forward, right foot back, straight left leg, bend down to ground—5 deep breaths in belly
Feet together
Right leg forward, left foot back, straight right leg, bend down to ground—5 deep breaths in belly
Feet together
Kick out right hip, right arm up and over head for standing side stretch—5 deep breaths in belly
Feet together
Kick out left hip, left arm up and over head for standing side stretch-—5 deep breaths in belly
Both arms up
Asanas (sun salutations)
1. Exhale from hands above heads, swan dive with flat back, arms down, step or jump back to plank, chataranga, to cobra (upward dog) (chest up, shoulders back, keep legs off ground), back to plank (push up), to downward dog (Vinyasa). Look up, jump or walk feet to hands, reverse swan dive up and extend hands high.
2. Exhale from hands above heads, swan dive with flat back, arms down, step or jump back to plank, chataranga, to cobra (upward dog) (chest up, shoulders back, keep legs off ground), back to plank (push up), to downward dog. Look up, jump or walk feet to hands, reverse swan dive up and extend hands high.
3. Exhale from hands above heads, swan dive with flat back, arms down, step or jump back to plank, chataranga, to cobra (upward dog) (chest up, shoulders back, keep legs off ground), back to plank (push up), to downward dog. Look up, jump or walk feet to hands, reverse swan dive up and extend hands high.
4. Exhale from hands above heads, swan dive with flat back, arms down, step or jump back to plank, chaturanga, to cobra (upward dog) (chest up, shoulders back, keep legs off ground), back to plank (push up), to downward dog. Bend left leg, then bend right leg, Bend left leg, then right leg.
a. Runners Pose: Float right heel as high as you can. Hold, then swing it through to runners pose (move your foot up as necessary) (back heel up, on toes). Drop arms inside right leg and stretch. 5 deep breaths in belly . Hands back up and down on both sides. Back to runners pose. Back to plank, chaturanga, back to plank, push up to downward dog. Float leg heel as high as you can. Hold then swing through to runners pose. Drop arms inside left leg and stretch. 5 deep breaths in belly. Hands back up and down on both sides. Back to runners pose. Move foot back to plank. Chaturanga, back to plank, push up to downward dog.
b. Crescent Pose: Float right heel as high as you can. Hold, then swing it through to runners pose (move your foot up as necessary) (back heel up, on toes). Rise up with both arms extended to sky for crescent pose. 5 deep breaths. Bring hands down to runners pose. Move foot back to plank. Chaturanga, back to plank, push up to downward dog. Float left heel as high as you can. Hold, then swing it through to runners pose (move your foot up as necessary) (back heel up, on toes). Rise up with both arms extended to sky for crescent pose. 5 deep breaths. Bring hands down to runners pose. Move foot back to plank. Chaturanga, back to plank, push up to downward dog.
c. Warrior One: Float right heel as high as you can. Hold, then swing it through to runners pose, then drop heel down to open left hip. Come up to warrior one. Just like crescent post, but heel is down. 5 deep breaths. Back to runners pose. Vinyasa. Float left heel as high as you can. Hold, then swing it through to runners pose, then drop heel down to open right hip. Come up to warrior one. Just like crescent post, but heel is down. 5 deep breaths. Back to Runners pose. Vinyasa.
d. Warrior Two: Float right heel as high as you can. Hold, then swing it through to runners pose, then drop heel down to open left hip. Warrior one briefly. Then to warrior two. Right hand in front, left hand in back. 5 deep breaths. Back to warrior one, then runners pose. Vinyasa. Float left heel as high as you can. Hold, then swing it through to runners pose, then drop heel down to open right hip. Come up to warrior one briefly. Then, to warrior two (left hand in front). 5 deep breaths. Back to warrior one, then to runners pose. Vinyasa.
e. Reverse Warrior: Float right heel as high as you can. Hold, then swing it through to runners pose, then drop heel down to open left hip. Warrior one briefly. Then to warrior two. Right hand in front, left hand in back. Then, Reverse Warrior. 5 deep breaths. Back to warrior one, then runners pose. Vinyasa. Float left heel as high as you can. Hold, then swing it through to runners pose, then drop heel down to open right hip. Come up to warrior one briefly. Then, to warrior two (left hand in front). Then to Reverse Warrior. 5 deep breaths. Back to warrior one, then runners pose. Vinyasa.
5. Chair pose: From downward dog, jump your hands forward, roll up, butt down, arms up in straight line with back to chair pose. 5 deep breaths. Hands together, reach up, onto tiptoes. Hands back down, together, butt down, turn to the right for Twisting Chair pose. 5 deep breaths. Hands together, reach up, onto tip toes. Hands back down, butt down, turn to the left for Twisting Chair pose. 5 deep breaths. Back to center, up and up on toes. Exhale to Namaste.
COR, NOR, Wham! Called the 6, and explained that he allegedly had two earrrings in college and purportedly had great hair, which reminded YHCV and our good buddy KY of George Michael from Wham! We expressed our intentions for a family in our parish and for Sam. In BOM, I thanked the Pax for being there for me and asked that we all be kind through the day.
CI out.
F3 Louisville 