Broga Casanovas

12 Badlanders decided not to fartsack this Valentines Day but instead to post for a Broga beatdown ITG. What better way to get stretched out for your M on the day of love because we know the hips are where the real emotion of desire resides. Conditions: Fog, fog everywhere! In true broga fashion we decide to break through the fog with updogs, we don’t wait until it lifts, let it mist. YHC explains that today the PAX will become Broga Casanovas, but a new kind of Casanova. One that has front sighted focus of mind, body and spirit with the goal of service to his M. Keep your eyes trained on the front sight and the front sight trained on the target. The PAX sights are trained on being faithful, strong husbands prepared to love their wives as their own bodies, because he who loves his wife loves himself. YHC queues up yet another epic classic rock playlist including songs like Eye of the Tiger, Slow Ride, Dust in the Wind, Take’n it Easy, Gimme Shelter, Hold on Loosely and Dream On, but first YHC had a special kind of warmup…Rise and Grind (worth 4 minutes of your time) I know the PAX appreciated holding a plank for 4 minutes 🙂 1 PAX showed up late, 1 PAX left early, 7 posted for Coffeteria after so lets get into it. 

The Warmorama (COP)

• 10 SSH IC 
• 10 Reachers IC
• 10 Hillbillies IC

Rise and Grind Video :: 4 Minute Plank – w/arm rows + 10 Tempo Merkins IC

• Hero’s Pose – Twist both sides
• Low Lunge both sides. Low Lunge Warrior. Twisting Low Lung both sides.
• Half Split
• Cat Cows  to Table Top to 5 Balancing Alabama Ass Kickers to Abs both sides OYO
• 10 Deconstructed Burpee Movements OYO (in honor of PAX who showed up late)
• Downward Dog
• Three leg dog right and left
• High Plank (Knee to nose, knee to R-elbow, knee to L-elbow (both sides)
• 5 seconds to Low Plank
• 10 Supermans IC
• 10 Pickle Pounders OYO
• Deep Forward Fold

The Thang (Broga Casanovas)

>>>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

1. Chair Pose (Hold 5 breathes + 5 squats) >> fold forward, halfway lift

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

1. 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

2. 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 

3. *Chair Pose (Hold for 5 breathes + 5 squats)

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

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

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

2. Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior

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

3. Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior >> Extended Side Angle >> Triangle Pose

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

1. High Plank (5 merkins) >> Side Plank on Right (Hand down – lift hips and 5 pulses)

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

1. Warrior 1 >> Warrior 2 Left Side (Feet placement open hips) 

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

2. Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior

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

3. Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior >> Extended Side Angle >> Triangle Pose

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

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

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

1. Crescent Lunge Right Side (drop knee to modify)
2. Crescent Twist or Crescent Prayer Twist >> back to Crescent Lunge >> Warrior 3 pulses

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

1. Crescent Lunge Left Side (drop knee to modify) 
2. Crescent Twist or Crescent Prayer Twist >> back to Crescent Lunge >> Warrior 3 pulses

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

1. Chair Pose (5 squats) >> Chair Twist Right Side 
2. Crow Pose or Deep Seated Squat 
3. Balancing standing leg raise on the Right + Balancing Side lunges 
4. Airplane Pose Right Side to Standing Leg Raise 5 times without falling

*Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat >> 1 Burpee

1. Chair Pose (5 squats) >> Chair Twist Left Side
2. Greek God Pose on toes 
3. Balancing standing leg raise on the Left + Balancing Side lunges 
4. Airplane Pose Left Side to Standing Leg Raise 5 times without falling

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

1. Bridge Pose pulses
2. Bridge Pose single leg raises
3. 20 Heal Touches OYO

Stretches:

1. Pigeon Poses
2. Supine Twists

COT/BOM

A Valentine’s Day reminder from scripture: Ephesians 5:25-33: “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it

Prayer Requests: PAX who forgot Valentines Day was today, McD surgery went well

7 Posted for Coffeteria to start chapter 2 of Point Man Book VQ’d by Seinfeld

F3 Jax 
F3Nation 
Broga  CasanovasNocatee Ponte Vedra Jacksonville