The Wolves Within

15 PAX made the decision to say No to dreamland and Yes to action. They said No to the fartsack and Yes to fitness and they will learn to say No to fear and Yes to courage. So YHC shares a story with the PAX from the book The Way of the Seal as we begin our warmup, but first 10 Burpees OYO for late arrivals. dog

The Native American legend “The Wolves Within” tells of an evil wolf and a good wolf that live inside us, constantly battling for control. Other versions describe the two opposing forces as Fear Dog and Courage Dog.

The lesson is that whichever dog you feed will win the fight. We can’t kill Fear Dog because he’s a part of us—remember, fear is natural and sometimes even useful—but we can weaken his power. Negative thoughts and energy feed Fear Dog, weakening us, leading us to performance degradation and poor health. We can lock Fear Dog up and redirect his energy into assertiveness and discipline. 

Meanwhile, we need to feed Courage Dog. Positive thoughts and energy feed Courage Dog, strengthening the mind, body, and spirit. Feeding Courage Dog makes us more kind, patient, tolerant, powerful, and present. We’ll avoid conflict and become better leaders. We won’t hesitate to lean into the hard tasks; fear won’t control us. 

So, what wolf are you feeding now? YHC could tell that the PAX were thinking deeply about this as they breath and stretch.  

The Warmorama (COP)

Today we nama-slay to a Jack Johnson playlist

• 10 SSH IC
• 10 Little Baby Arm Circles IC
• 10 Hipsters IC
• Limp Member (YHC read excerpt…The Wolves Within)
• Pyramids (forward fold both sides)

“Time to do some stretching so you can kick some fear dog butt today” -YHC

Shoulders Stretches

• Arm across chest shoulder stretch (both sides)
• Arm overhead hand to elbow shoulder stretch
• Arms overhead Side Body Stretch both sides
• Arms clasped behind back straddle stretch fold forward
• 10 Reachers IC
• Childs Pose Thread the Needle of arm under other arm for should stretch
• Shoulder openers – lay on stomach with arm extended and roll over onto arm (mummblechatter…I can’t feel my arm)

Upper/Lower Back and Neck Stretches

• 5 Cat Cows OYO
• Seated Simple Twists both sides
• Seated Bound Angle Pose folded forward
• Seated forward fold (measure how far you can reach your hands i.e. shins, ankles, toes? Measure again in 6 weeks)
• Seated Ear to Shoulder stretch with arm bound behind back and other arm pulling ear to shoulder
• Downward Dog
• Three leg dog right and left

Hips and Hamstrings

• 5 Balancing side lunges both sides OYO
• Low Lunge elbows down on ground both sides
• Low Lunge foot grab (Psoas muscle stretch) both sides
• Low Lunge Warrior both sides
• Twisting Low Lunge both sides
• Half Split both sides
• Cobra or Updog

Strength

• 5 Werewolf’s (Carolina Dry Dock + Updog + Reverse it back)
• 4 High Plank (Knee to nose, R-elbow, L-elbow) both sides
• 10 Tempo Merkins IC
• 5 Stump Huggers IC

The Thang (Feed the Dog of Courage)

>>>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 

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

2. Warrior 1 Left Side 

*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 >> 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 >> 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
2. Egyptian Pose on toes with cactus arms

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

1. Bridge Pose pulses
2. Seated Pigeon Poses thread the needle
3. Supine Twists
4. Headstand/Handstand/Shoulder Stand (Sandcrab said no to fear and yes to courage and went for the handstand) 

COT/BOM

YHC brought it back around in a spiritual sense to see what the Bible says about feeding the courage dog vs feeding the fear dog. 

Walk by the Spirit and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh; for these are opposed to each other, to prevent you from doing what you would. So walk in the Spirit. 

How can we feed the dog of love and courage?

• By walking in the Spirit of Christ
• By taking care of family and friends
• By encouraging rather than judging
• By showing compassion
• By forgiving others and yourself for your personal disasters
• By looking for and finding good in the world

Condition your mind to feed the dog of love and courage daily.  Pay attention to your mind and witness it feed the dog of fear. Interdict, re-direct and maintain the positive courage state!

Prayer requests – Dollar Bill neck, Wrangler shoulder

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