Skillful Warriors

That just happened…F3 Broga just went mainstream! 17 trailblazing, warrior PAX posted as they may have been told that Broga was the new bacon in the mens health and fitness world for 2018. Just as bacon will turn PAX into true warriors, Broga is the conduit to enter into your warrior spirit. As always, YHC pulled up to AO with a nama-slay classic rock playlist. However, today we would not be living “life in the fast lane” but devoting our attention to focus on precision and skillful movements. YHC kicked off Broga with a few pearls of wisdom for the PAX to chew on and think about.  

1. “A warrior must be skillful both in action and non-action; both in movement and stillness.”
2. “Remember, our breath is like an anchor, helping to keep us securely grounded in the present moment”
3. “Focus on each movement and the transitions to master the basics while maintaining the fullest expression of the pose”
4. “Don’t bail out when it hurts, breathe through it, endure the struggle and develop mental toughness”

The Warmorama (COP)

• 10 SSH IC 
• 10 Hipsters (Its a Hillbilly with a Hip Circle…skinny jeans not included)
• 10 Reachers IC
• Side Body Stretch both side
• Cat Cows  to Table Top to 5 Balancing Alabama Ass Kickers to Abs both sides OYO
• Hero’s Pose – Twist both sides
• Low Lunge Warriors both legs. Twisting Low Lung both sides.
• Half Split
• 10 Deconstructed Burpee Movements OYO (in honor of *69 and EZ-Go who showed up late in the ice cream truck)
  • Focus on form of the jump back and float forward
• 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
• Mummblechatter about YHC using the reverse-psychology of high plank >> low plank >> high plank to get more merkins out of the PAX – 10 Tempo Merkins
• Deep Forward Fold

The Thang (Skillful Warriors)

>>>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 seconds on toes + 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)

^^ Rinse and Repeat ^^ (x2)

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 Warriors

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

3. Warrior 1 >> Warrior 2 Right Side >> Reverse Warriors >> Extended Side Angle >> Reverse Warriors >> 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 Warriors

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

3. Warrior 1 >> Warrior 2 Left Side >> Reverse Warriors >> Extended Side Angle >>Reverse Warriors >> 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 
2. Crescent Twist or Crescent Prayer Twist
3. Crescent Lunge to Warrior 3 (5 times OYO)
4. Chair Pose (5 squats) >> Chair Twist Right Side 

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 
3. Crescent Lunge to Warrior 3 (5 times OYO)
4. Chair Pose (5 squats) >> Chair Twist Left Side

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

1. Crow Pose or Deep Seated Squat 
2. Balancing standing leg raise on the Right
3. Eagle Pose Right
4. Airplane Pose Right Side

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

1. Egyptian Pose on toes with cactus arms
2. Balancing standing leg raise on the Left
3. Eagle Pose Left
4. Airplane Pose Left Side

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

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

Stretches:

1. Pigeon Poses
2. Supine Twists

COT/BOM

Genesis 2:7: “God formed the man of dust from the ground and breathed into his nostrils the breath of life”
…The next time you’re in the middle of a challenging evolution – either in the gym, or in life – inhale deeply and remind yourself the breath of God is in your lungs. It’s not bailing out of the struggle but enduring through the struggle. Remember, “A warrior must be skillful both in action and non-action; both in movement and stillness.”

Prayer Requests: Gizzards daughter – nose, Seinfeld – job opportunity, Squeege friend who had seizure

6 Posted for Coffeteria to continue chapter 2 of Point Man Book Q’d by Full Monty

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