Rebuild What is Broga’n

Broga

11 PAX Posted ITG to Rebuild What is Broga’n. It was a cold 40 something degree morning as PAX rolled into the Badlands of Davis Park for Broga. This day was different as we are presented with a lunar showstopper…a Super Blue Blood Moon, which is surprisingly not blue, but is an event that hasn’t occurred in 35 years. Similarly, some PAX haven’t stretch their hamstrings in over 35 years! We did a lot of updogs under that moon and there may have been a few howls of mummblechatter along the way. YHC had some epic tunes from the Audiomachine going to prepare our unbeatable minds for Warrior poses. We take a little mosey around the parking lot, do a few SSHs and some Squats to warm up the extremities. Practice some deep breathing exercises and off we go.

“This ain’t your mom’s yoga class”

The Warmorama (COP)

• Childs Pose (Start deep breathing – Breath is your anchor throughout this entire workout)
• Hero’s Pose Twists both sides
• Low Lunge + Low Lunge Warrior + Twisting Low Lung both sides
• Half Split both sides
• Cat Cows OYO
• 5 Balancing Alabama Ass Kickers + Knee to Elbow both sides
• Downward Dog
• Three leg dog right and left side hip opener
• High Plank
• 10 Peter Parkers IC
• Low Plank to 10 Supermans IC
• High Plank to 10 Parker Peters IC
• 5 High/Low Plank Merkins IC
• 5 Groiners OYO
• Step to Rag Doll – Deep Forward Fold (drop chest towards thighs and hold your elbows. Relax your shoulders and neck.

The Thang (Let the Broga begin)

Mountain Pose and Vinyasa Movements (Demonstrate)

>>>Forward Fold. Halfway lift. Fold forward.

Mountain Pose. Slight backbend. Right arm side bend. Left arm side bend. Forward Fold, halfway lift, fold forward…

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

^^ Rinse and Repeat ^^ (x2)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

>>Forward Fold, halfway lift, sweep arms up

• Chair Pose (Hold 5 breathes + 5 pulses) >> fold forward, halfway lift

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog  (Hold)

• Warrior 1 Right Side (Right foot to right hand. Right thigh parallel and knee at 90 angle)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• Warrior 1 Left Side (Left foot to right hand. Right thigh parallel and knee at 90 angle)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

• Chair Pose (Hold for 5 breathes)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

^^ Rinse and Repeat ^^ (x2*)

• Warrior 1 >> Warrior 2 Right Side (Feet placement open hips) >> Reverse Warrior (3 breathes)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior >> Triangle Pose 
• Reverse Warrior >> Warrior 2 Right Side >> Extended Side Angle

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• High Plank (Hold) >> Side Plank on Right (Right hand down – lift hips and 5 pulses)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• Warrior 1 >> Warrior 2 Left Side (Feet placement open hips) >> Reverse Warrior (3 breathes)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior >> Triangle Pose
• Reverse Warrior >> Warrior 2 Left Side >> Extended Side Angle 

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• High Plank (Hold) >> Side Plank on Left (Left hand down – lift hips and 5 pulses) >> High Plank 10 Merkins

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog (Hold) 

• Crescent Lunge Right Side (drop knee to modify) 
• Crescent Twist or Crescent Prayer Twist >> back to Crescent Lunge >> Warrior 3 Right Side

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog

• Crescent Lunge Left Side (drop knee to modify)
• Crescent Twist or Crescent Prayer Twist >> back to Crescent Lunge >> Warrior 3 Left Side

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat 

• Chair Pose >> Chair Twist Right Side 
• Crow Pose or Deep Seated Squat 
• Tree Pose on the Right + Airplane Pose Right Side 
• Standing Split Right Side and/or Handstand Hops

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat 

• Chair Pose >> Chair Twist Left Side 
• Crow Pose or Deep Seated Squat 
• Tree Pose on the Left + Airplane Pose Left Side 
• Standing Split Left Side and/or Handstand Hops

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

• Bridge Pose (x3) with thruster pulses
• Freddie Mercuries
• Box Cutters 
• Shoulder Stand 
• Down Dog
• Pigeon Pose REPEAT both sides
• Seated Forward Fold
• Spinal Twists both sides

COT/BOM

We had one FNG (Cables Out) 

YHC spoke a little about suffering and trials before we headed off to Brobucks for Coffeteria. 5 Posted for Coffeteria to start a study from the book Point Man and sharpen some iron of the heart. 

• “Both trials and triumphs are part of the good story God is writing through me.”
• “Don’t waste your suffering, for it will be the making of your faith. And one day, you will be grateful for it all.”

Ephesians 6:10 “Be strong in the Lord and in the strength of his might”

Prayer Requests: Those on IR, Safe travels for FM to Belize

F3 Jax 
F3Nation 
Broga Nocatee Ponte Vedra Jacksonville