We’re Broga’in Rebel Music Edition

9 PAX arrive to the sounds of steel drums, bass guitar and a general feel of island life to hear the words of the Brogaman say things like…Get up, Stand Up; Updog, Downdog; 1-2-3-1 and Don’t give up the fight. That’s right, we’re Jammin’ or as YHC calls it, Broga’in. YHC has Q’d up a Rastaman Rebel Music Playlist by none other than Bob Marley. Today we find ourselves “burning one down” as they say in the Reggae music world as lactic acid begins to congregate in our extremities as we do planks, warrior poses and lunges. YHC continues to remind the PAX to breathe through the burn as their would be no protest in Trench Town today…No fartsack, No cry, Aye and Aye! YHC dropped some Marley lyrics on the PAX during our forward fold…”so don’t worry about a thing, ’cause every things gonna be all right” and reminded them that the Bible also says do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. One FNG posted and YHC remembered that one good thing about music is, when it hits you, you feel no pain so let’s warmup. 

The Warmorama

• 10 SSH IC
• 20 Mountain Climbers IC
• 6 Peter Parkers / 6 Parker Peters IC
• 5 Reachers IC
• Sphinx Pose with tempo squats
• Interlaced shoulder stretch while in straddle position
• Limp Member + Box Breathing
• On six, Knees to chest
• Seated Pigeon both sides (thread the needle)
• 5 Get Up Stand Up’s (to the song – Turkish getups basically)
• 5 Mountain Poses + Arms Extend + Bow (rinse repeat 5 times)
• Downward Dog
• 6 Carolina Dry Dock Merkins IC
• Updog + Downward Dog
• 5 Tempo Merkins IC (YHC had planned Slow Burn Merkins but couldn’t properly count a 9 cadence)
• Downward Dog
• Low Lunge right side (repeat left side)
• 5 Wide Arm Lizard Lunge Merkins IC right side (repeat left side)
• 5 Low Lunge Warrior Pulses right side (repeat left side)
• Twisting Low Lunge right side (repeat left side)
• Cat Cows
• Table Top – Broken Table – Tebows (right side repeat left side)
• 5 Groiners IC
• 10 Chinook Tempo Squats
• Downward Dog
• Three leg dog right and left
• Heroes Pose + Twist

The Thang (We’re Broga’in)

Mountain Pose and Vinyasa Movements (Repeat 5 times)

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 ^^ (x5)

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

>>>Forward Fold, halfway lift, sweep arms up

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

Warriors (Right Side)

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
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 
2. Crescent Twist or Crescent Prayer Twist >> Float leg to Chair Pose >> Chair Post Twist Right Side >> Float leg to Crescent Lunge Left Side >> Float leg to Chair Pose >> Chair Post Twist Left Side >>
3. Standing leg raise on the Right + 5 Side lunges
4. Standing leg raise on the Left + 5 Side lunges

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

Bridge and Core (Roll to your back)

1. Bridge Pose pulses
2. Protractor for National Pi Day
3. 10 Box Cutters IC
4. 10 Flutter Kicks IC

End Stretches

1. Supine Twists
2. Pigeon Poses
   

COT / BOM

Welcome FNG – Inside Out

The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively – Bob Marley  

Hebrews 10: 24-25 “And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”

 Prayer requests – None

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