Slow is Smooth

13 PAX decided to rise and shine and listen to the voice of defiance that says “there was a reason I set that alarm in the first place…we’ve got work to do.” YHC rolled into AO and was impressed to see 3 PAX take off for an impromptu mosey to the end of the road and back. Slow is Smooth

Basically, each day is just a series of choices between the easy way and the right way. Today the PAX chose the right way to better themselves remembering that winning doesn’t happen by accident. Sweat is a choice. The easy way out will always be there…no excuses.

Some highlights…

• Gizzard is back from IR
• PAX enjoy Q’s gift of Groiners for late arrivals
• PAX graced the patrolling SJSO with Pickle Pounders and Monkey Humpers (He decides to circle around twice)
• PAX learned how to turn a Broga mat into a foam roller
• Lindsay Lohan was the PAX reward for their hard work

YHC decides that today we will focus on tempo, precision and accuracy that enables us to focus and visualize our movements.   

• “Accuracy takes precedence over speed”
• “Speed is economy of motion”
• “Speed will come with practice”
• “Slow is smooth and smooth is fast”

The Warmorama

• Limp Member Forward Fold
• Heroes Pose (twist both sides)
• Childs Pose (thread needle for shoulder stretch both sides)
• Downward Dog
• Plank
• 10 Pickle Pounders IC (more later when Po-Po 5.0 rolled through)
• Downward Dog
• Hands to Heals Forward Fold
• 10 Reachers IC
• 15 Mountain Climbers IC (each leg)
• 10 Tempo Squats IC
• 10 Tempo Merkins IC
• 10 Tempo Peter Parkers IC
• Low Lunge (both sides)
• Low Lunge Warrior Pulses (5 on each leg)
• Twisting Low Lunge (both sides)
• 5 Cat Cows OYO
• 10 Crab Thrusters IC
• Downward Dog
• Three leg dog right and left

The Thang (Slow is Smooth)

Practice Every Movement with precision and slowly

Mountain Pose and Vinyasa Movements

>>>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 ^^ (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

^^ Rinse and Repeat ^^ (x2)

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 

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

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. Russian Twists 

End Stretches

1. Supine Twists
2. Pigeon Poses
3. Broga Mat Foam Roller Movements
4. Lindsay Lohan

COT BOM

When we slow things down and seek perfect effort, our body and mind absorb the concepts and techniques more completely. This ensures they are available for us in “smooth is fast” form when we need to act.

Hebrews 12:1-2 – Run the race with endurance. Slow and steady wins the race. Life is a marathon not a sprint.

Prayer requests – McD’s mom and their family

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith