“It’s Broga Bro…You Down Dog?”

YHC posed the question to all PAX last night…”Broga 0530; you down dog?” The call for PAX yielded 10 + YHC who unfartsacked themselves to post. Arnold Schwarzenegger characterizes opponents of Broga as girlie men and YHC is reminded that Chuck Norris and Diamond Dallas Page also do Broga. As YHC pondered last night about the upcoming 15K this weekend and the bridge run PAX did yesterday, YHC came to a conclusion…PAX are sore and “Broga, is oil for the tin man.” We need to do some stretching. How could YHC use the oil analogy today? Well, Hulk Hogan used a bunch of oil when he wrestled…so, yeah…I could create a stretch called the Hulkamaniac. YHC then thought why are the PAX here rather than in a Yoga class? I think I know the answer; The PAX really “can’t trust their farts.” Somehow that led to an exercise called the Smellcheck where you perform a Chinook while also smelling your own armpits and then YHC announced the Discount Doublecheck Squat if you need to let one loose. Welcome FNG-Depends. Broga Playlist: Best of U2

The Warmorama (Bottomless warmup – Oil for the tin man)

• 10 SSH IC
• 10 Windmills IC
• 5 Hulkamaniacs OYO (It’s a stretching, flexing pose…girlie men) 
• 5 Cat Cows OYO
• 5 Tebows IC ea. side (It’s a kneeling, balancing Tebow or elbow to opposite knee)
• 20 Flutter Kicks IC
• 6 Spiderman Merkins IC (These are hard)
• 5 Supermans OYO
• 10 Chinook Smellchecks IC (Smell like a man, man)
• 10 The Discount Doubcheck Squat IC (Rodgers signature move)
• 10 Hillbillies IC
• Limp Member (Deep forward fold)
• 10 Reachers IC
• Arm across chest ea. arm
• Elbow behind back ea. arm
• Side body stretches ea. side
• Heros Pose Twists
• Downward Dog + walk it out
• Three leg dog right and left
• Peter Parkers / Parker Peters
• Low Lunge ea. side 
• Low Lunge foot grab ea. side
• Twisting Low Lunge
• Low Lunge Warrior + Warrior 3 balancing one leg squats (x5 OYO) ea. leg
• Hold Upward Dog for 10 seconds
• 5 Werewolf OYO (mummblechatter)
• 20 Mountain Climbers IC
• Plank to Dicipline Equals Freedom Video

The Thang (Down Dog) 

YHC leads PAX in set of 5 Vinyasa Flows

>>>Forward Fold. Halfway lift. Fold forward >> Mountain Pose >> Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat

^^ Rinse and Repeat ^^ (x5)

Chair Pose 1

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

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

Warrior 1 Both Sides + Chair Pose 1 

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) 

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

^^ Rinse and Repeat ^^ (x2)

Warriors (Right Side) 

1. Warrior 1 >> Warrior 2 Right Side  

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

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

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

Warriors (Left Side) 

1. Warrior 1 >> Warrior 2 Left Side 

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

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

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

Plank + Side Plank

1. High Plank (5 merkins) >> Side Plank on Right (Hand down – lift hips and 5 pulses)
2. 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) 

Crescent Lunges 

1. Crescent Lunge Right Side (drop knee to modify)
2. Crescent Twist or Crescent Prayer Twist >> back to Crescent Lunge >> >> Chair Pose (5 Squats) >> Chair Post Twist Right Side
3. Standing leg raise on the Right + 5 Side lunges

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

1. Crescent Lunge Left Side
2. Crescent Twist >> back to Crescent Lunge >> Chair Pose (5 Squats) >> Chair Post Twist Left Side
3. Standing leg raise on the Left + 5 Side lunges
4. Greek God Pose on toes + cactus arms (10 Seconds) 

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

Bridge and Core (Roll to your back) 

1. Dying Cockroach Pose + pulses (basically a bridge pose with arms extended high)
2. Birther Pose + 5 Birth Canals IC (Re-birth) 

End Stretches 

1. Supine Twists
2. Knees to chest + rock n’ roll to Down dog
3. Pigeon Poses  

COT

Welcome FNG Depends

BOM

Discipline equals Freedom. The shortcut is a lie. There are no shortcuts in life. Take the hard road. -Jocko

Prayer requests – Those on IR

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