Nama-‘slay’ Broga Uncut Edition

It was a warm February morning in the Badlands of Davis Park and it was about to get warmer as the PAX rolled into the parking lot for Broga. 12 PAX posted, our largest Broga turnout yet, and in true Broga form (not fashion) YHC queued up some rock-n-roll for the PAX…songs we all know like “Welcome to the Badlands”, “Don’t Stop Breathin”, “Sweet PAX O’ Mine”, “I Won’t Back Down Updog”, “F3 Fallin'” and my personal favorite…”F3 Bird”. F3 Nation, if you want to “Rock your Asana off” at home and you have Amazon Prime you can find the Nama-‘slay’ playlist here. YHC sensed the PAX are getting more comfortable with the whole Broga thing as some were taking their shoes off hoping to attain omnipresent supergalactic oneness.  But to clarify, Badlands Broga is not about self-mastery, but about getting better as men in order to live third and serve God, others and the larger community. YHC was also presented with an article by one of the PAX that confirmed Broga was in line with our Spartan training in order to enhance overall performance, stretch out our tendons and joints, and hopefully strengthen our weak areas (that happened to be hip alignment and ankle strength as the PAX mummblechatter eluded to). In fact, YHC had to clarify that Broga was, in fact, not invented by yours truly but had been around a while. YHC kicked up the music, took a mosey around the parking lot and let the sweat start falling…and believe me, today the sweat was a free fallin’.  FNG Biscuit shows up about this time and falls in line.

The Warmorama (COP)

YHC warned PAX that this would be no normal warmup. They wanted to nama-‘slay’ while the rest namaste in the fartsack. 

• 10 SSHs IC
• 10 High Knee Hillbillies IC
• Hero’s Pose – Twist both sides for quad and low back stretch
• Low Lunge both sides. Low Lunge Warrior. Twisting Low Lung both sides.
• Seated Stretches on six (forward, left, right)
• 5 Cruchy Frogs (Low Boat to High Boat) IC
• 5 30-60-90 degrees leg lifts IC
• Cat Cows
• Balancing Alabama Ass Kickers + Knee to Elbow for Abs both sides
• Downward Dog (hold to stretch back and shoulders)
• Three leg dog right and left (hip opener stretch)
• High Plank (Knee to nose, Knee to R-elbow, Knee to L-elbow (both sides) + Hold knee to tricep, lift back foot off ground for Balancing Running Man
• Slow Low Plank Hold
• 5 Supermans OYO
• Bow Pose 5 seconds (on stomach, hold shins in the shape of a bow)
• 5 Stump Huggers IC
• 10 Merkins IC
• 5 Groiners OYO (teach the importance of this critical piece of the burpee)
• Deep Forward Fold

The Thang (Nama-‘slay’)

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

Mountain Pose. 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 squats) >> 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 + 5 squats)

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

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

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 >> Extended Side Angle >> Triangle Pose

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

• High Plank (10 merkins) >> Side Plank on 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  

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 Right Side >> Reverse Warrior >> Extended Side Angle >> Triangle Pose

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

• High Plank (10 merkins) >> Side Plank on Left (Hand down – lift hips and 5 pulses)

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 (only use right quad to lift off into Warrior three – Rinse and Repeat 3 times)

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 (only use left quad to lift off into Warrior three – Rinse and Repeat 3 times)

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

• Chair Pose (5 squats) >> Chair Twist Right Side
• Greek god pose (wide squat, toes pointed out, cactus arms, tippy toes – 5 seconds)
• Standing leg raise on the Right + Airplane Pose Right Side (rinse and repeat 3 times balancing)
• Standing Split Right Side (hold ankle for balance)

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

• Chair Pose (5 squats) >> Chair Twist Left Side
• Greek god pose (wide squat, toes pointed out, cactus arms, tippy toes – 5 seconds)
• Standing leg raise on the Left + Airplane Pose Left Side (rinse and repeat 3 times balancing)
• Standing Split Left Side (hold ankle for balance)

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

• 3 Bridge Poses with 5 pulses or Wheel pose for 5 breathes
•  Down Dog
•  Pigeon Pose REPEAT Other Side

COT/BOM

We had one FNG (Biscuit) 

YHC spoke a little about the Fitness (bodily exercise) and Fellowship (breaking bread) but emphasized the Third F…training yourself for Godliness and eating from the bread of life (God’s Word). These are the hard things in life; a long term investment that pays out eternal dividends for the financial guys out there thinking about adding it to their portfolio. Broga in the Badlands is about getting right and strengthening the mind for the daily battle in order to serve God, others and our community.

• 1 Timothy 4:8 Train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.
• In Matthew 4:4, Jesus says, “Man shall not live by bread alone, but by every word that comes from the mouth of God.”

Prayer Requests: Tinker Toy moving to Tampa for new job and those on IR

8 Posted for Coffeteria to start chapter 1 of Point Man Book to do the really hard work. 

F3 Jax 
F3Nation 
Broga Nocatee Ponte Vedra Jacksonville