Q: CI
Pax (1 FNG; 1 dog): Tony Malito, Skee-lo, Uncle Rico, Jewels (FNG), Kilo, Catfish, Domino, Harbaugh, Fructose, Nino, Husky, Nice and Slow, PK, Lady Bird, CI
Conditions: 76* and humid. People pay for those those conditions when they do yoga. So we did.
Gearlander: same stuff as normal, but no weight vest because I didn’t want to blow out an O ring
OJ asked me to bring this set back. He didn’t come, though. Oh well, everyone who didn’t like it can blame him
COP:
20 SSHs IC
15 grass grabbers IC
20 copperhead squats IC
Kendra Newman’s
20 Merkins SC
15 Rosalitas IC
15 SSHs IC
We then formed up for F3 Yoga, which is my sort of memorized version of P90x yoga. Imitation is the most sincere form of flattery, Tony Horton.
Here is what I tried to run us through. PK, the test is whether I did any of this.
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
Ashtangas (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, chataranga, 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, chataranga, 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. Chataranga, 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. Chataranga, 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. Chataranga, 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.
f. Triangle pose: 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. Straighten front leg.
Then, bend it again and reach as far forward as possible with right hand. Once you can’t
reach any further, hand goes down to leg and left arm goes up. Back to warrior two,
then 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. Straighten front leg. Then, bend it again and reach as far forward as possible
with left hand. Once you can’t reach any further, hand goes down to leg and right arm
goes up. Back to warrior two, then warrior one, then runners pose. Vinyasa. Back to
warrior one, then runners pose. Vinyasa. Back to downward dog.
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.
I was pretty fried by the end of this, but with a few minutes left we did some Mary.
Straight legged LBCs 15 IC
Da Vincent’s 15 IC
Fifer scissors until time.
We circled up. Announcements include the Ruck this Friday. Nino and Huggies need final HCs now. If you show up, you’ll be turned away and forced to do yoga. Jitterbug and RR are working with Wayside for homeless relief efforts. More to come.
COT. Intentions spoken. I didn’t do my normal thing here. Instead, I asked that everyone take a moment of silent reflection to pray to their God or their faith.
CI out.
F3 Louisville 