GOAT Broga

Goat Broga, yes it’s a thing! STOP…Do not read any further until you have watched these YouTube videos: Goat Yoga #1 and Goat Yoga #2

YHC generally stays on top of the latest fitness trends but surprisingly enough YHC had not heard of this new trend popping up all across the US until this week…and actually the #1 New Hampshire fitness trend, “Goat Yoga”. Of course, YHC knew that once again the F3 JAX Badlanders had to blaze this trail with or without the farm and actual goats. 11 PAX posted ITG to take the “Goat by the Horns”. Yes, the puns might have gotten a little out of hand. GOAT Broga Playlist. 

First some definitions: 

Goat: A hardy domesticated animal that has backward curving horns and a beard. It is kept for its milk and meat and is noted for its “lively and frisky behavior” (similar to the PAX)

Goat: A highly intelligent animal that lives in rocky mountains. These creatures actually seem to be smarter than the average human being, however they don’t have all the technology because of a lack of opposable thumbs.

GOAT: Most millennials understand the acronym G.O.A.T to mean “Greatest Of All Time” 

GOAT: In the early 2000’s American rapper LL Cool J came out with his eighth studio album called G.O.A.T. 

Welcome FNG – Dr. Phil who posted solo for his “first bell” WITHOUT his sponsor, Full Monty. Also, props to our very own PomPom for posting ITG at F3 Richmond. 

The Warmorama

Focusing on tempo, core and slow movements

Stretches and Warmup #1

• 40 “Herd” Knees
• 10 “Goat Squats” on Toes
• 20 “Billy Goats” (Hillbillies)
• Downward Goat Stretch
• “Limp Goats” + Breathing (Forward bend holding elbows)
• 5 “Mountain Goat” Mountain Pose Bows
• “Mountain Goat” Side body stretches (both sides)
• “Row, row, row your Goat” (Arm Circles Forward and Backwards)
• 5 Tempo “Wool Pickers” IC (Reachers)
• “Seated Goat” Pose with Twist + Neck Stretch + Hero Pretzels
• “Humble Goats” (Childs pose + thread the needle Shoulder Stretch)
• “Sheep Goats” (Cat Cows)

Core and Warmup #2

• Table Top to “Get your Goat” (balancing ab movements)
• 10 “Merkingoats” (balancing merkin bird dogs)
• 10 “Supergoats” (supermans)
• 10 “Hoof Jacks” (Plank Jacks)
• 10 G.O.A.T.s “Greatest of all time” (Crab position single leg thrusters – both sides)
• 20 “Float your Goats” (Bridge hip thrusters IC)
• 20 “Goatee” LBCs IC
• 25 “Scapegoats” (Flutter Kicks IC) then spell Goat with feet
• Knees to Chest
• 15 “Escape Goats” cut the fence (Box Cutters IC)
• Rock n Roll
• Downward Goat Stretch

Legs/Hips and Warmup #3

• “Three Leg Goat” right and left
• Low Lunge Goat Stretch + 5 Low Lunge “Hoof Pulses” (both sides)
• “Dragon Goat” Lunge Sequences (both sides) + Half Goat Split Pulses + Low Goat Hip Flexor Opener
• “Lying Goat” (Pigeon stretch both sides)

The Thang (Goat is the new Dog)

Mountain Goat Poses and Float Your Goat Movements (Demonstrate)

>>>Forward Fold. Halfway lift. Fold forward.

Mountain Goat Pose. Forward Fold, halfway lift, fold forward…

*Flow to your mat High Plank >> Low Plank >> Upgoat >> Downward Goat >> Front of mat

 ^^ Rinse and Repeat ^^ (x5)

*Flow to your mat High Plank >> Low Plank >> Upgoat >> Downward Goat >> 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 >> Upgoat >> Downward Goat  (Hold)

Warriors (Right Side) 

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

Flow to your mat High Plank >> Low Plank >> Upgoat >> Downward Goat 

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 >> Warrior 2 Right Side >> Reverse Warrior

Flow to your mat High Plank >> Low Plank >> Upgoat >> Downward Goat 

Warriors (Left Side) 

1. Warrior 1 >> Warrior 2 Left Side 

Flow to your mat High Plank >> Low Plank >> Upgoat >> Downward Goat 

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 >> Warrior 2 Left Side >> Reverse Warrior

Flow to your mat High Plank >> Low Plank >> Upgoat >> Downward Goat 

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 >> Upgoat >> Downward Goat (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 
4. Airplane Pose Right Side
5. Single Leg Squat Right Side

Flow to your mat High Plank >> Low Plank >> Upgoat >> Downward Goat 

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. Airplane Pose Left Side
5. Single Leg Squats Left Side

Flow to your mat High Plank >> Low Plank >> Upgoat >> Downward Goat >> Front of mat 

End Stretches

1. Supine Twists
   
2. Rock n Roll

COT – FNGs – Welcome Dr. Phil

BOM

Who is the G.O.A.T (Greatest Of All Time)? Matthew 18 is a scene in the Bible were the disciples of Jesus were discussing this very question. At that time the disciples came to Jesus, saying, “Who is the greatest in the kingdom of heaven?” Jesus answers them “If anyone would be first, he must be last of all and servant of all.” Matthew 20 also says “So the last will be first, and the first last.” Jesus is the G.O.A.T and if we follow him we will be blessed but that means to be first in his kingdom we need to be last here on earth.

Praise: Airbags wife follow up doctor appointment went good. 

Baaaaaamaste GOAT HIMs! -Bada Bing

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