Bucket Broga Brigade

Conditions:55° and windy which is surprisingly cold for April in Florida. YHC rarely goes into anything without proper planning, however, this little diddy did not come to life until about 8pm the following evening when our brother Pyro posted the following Spartan Bucket Brigade Training video. YHC promptly texted Full Monty to see if Monday’s buckets were still available and loaded up with sandbags to which he replied. YHC got the location of said buckets and decided the PAX would be taking a field trip from AO to the church overhang for Broga. A nice changeup for the PAX but much needed for the upcoming Spartan race to which we have 26 signed up already. PAX had no issue with the change of scenery and the Epic Spartan Themed Playlist YHC chose for this day. YHC briefly shared some wisdom and analogy with the PAX about being “Bucket Fillers” and helping others get out of their comfort zones. Today would be a test in technique, tactics and mental toughness for the 9 PAX who unfartsacked to post. 

“The first step towards getting somewhere is to decide that you are not going to stay where you are. Sometimes we need to help our brothers see that they are ready to take that first step…whether it be posting for the first time or VQ’ing a workout” #EH #VQ

Bucket Filling… 1 Thessalonians 5 says therefore encourage one another and build one another up, just as you are doing …And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all.

Remember, Philippians 4:13 I can do all things through him who strengthens me.

The Warmorama (Bucket Brigade)

• Mosey from Flagpole to Church – Each PAX grab a bucket filled with 25 lb. sandbag. Roll out your Broga mat with Bucket nearby. 

“This is my Bucket, there are many like it but this one is mine. My Bucket is my best friend. It is my life (for the next 45 minutes). I must master it as I must master my life”

Phase 1 (Easy)

• Mountain Shoulder Stretches
• 15 SSHs IC
• 10 Michael Phelps
• 15 Abdominal Reaches on six
• 10 Reachers IC or Cotton Pickers as Outhouse would put it
• 1 Min Deep Seated Broga Squat Hold 

Phase 2 (Moderate)

• Childs Pose stretch with threaded needle shoulder stretches on both sides
• 10 Incline Merkins with hands on Bucket OYO
• 5 Cat Cows OYO
• On six, 10 Bridges Thruster Pulses OYO
• 5 Isometric Superman Holds (20 seconds ea. with hands on Bucket)
• Downward Dog + Calf Stretches
• Limp Member Forward Fold w/ Bend Knees for low back release

Phase 3 (Intense)

• Low Runners Lunge (both sides)
• Crescent High Lunge + 5 Warrior Pulses (each leg OYO)
• Twisting Low Lunge (both sides) + Open Twists (both sides)
• Grab Bucket for 5 Side lunges (both sides holding Bucket)
• 20 Goblet Reverse Lunges holding Bucket (both legs)
• 3 Rounds Wall Presses (Heals Down Calf Stretch)

Phase 4 (Deep Burn)

• 10 2-Way Jump Squats IC – Wide squat to narrow squat rinse repeat (No Bucket)
• Grip your Bucket Spartans: Standing Bucket Hold
• Bucket Brigade around church parking lot (approx. 2/10 mile)
• 1 Minute Bucket Wall Sit 
• Bucket Reverse Lunges (Holding Bucket alternate knees)
• 20 Perfect Form Wall Squats (no Bucket)
• Downward Dog
• Three leg dog right and left (hip openers both sides)

The Thang (Broga)

Phase 5 (Movement)

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

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

Bucket Hold Chair Poses

1. Hold Bucket for 10 Seconds while in Chair Pose then do 3 Squats + Standing Bucket Hold for Recovery 

^^ Rinse and Repeat ^^ (x3)

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

Bucket Warriors (Right Side)

1. Warrior 1 >> Warrior 2 Right Side >> Reverse Warrior >> Extended Side Angle >> Reverse Warrior >> Triangle Pose
2. Balancing Half Moon placing one hand on Bucket

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

1. Side Plank + Side Plank Arm Tucks for oblique core strengthening

Bucket Warriors (Left Side)

1. Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior >> Extended Side Angle >> Reverse Warrior >> Triangle Pose
2. Half Moon Pose (Balancing on Bucket)

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

1. Side Plank + Side Plank Arm Tucks for oblique core strengthening

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

Bridge and Core (Roll to your back)

1. 25 LBCs IC (Squeege wanted more…so what does YHC give the PAX…MORE without recovery)
2. 10 Russian Twists IC
3. 10 Crunchy Frogs OYO

End Stretches

1. Supine Twists
2. Lindsay Lohan

Mosey back to Flagpole

Birthday Burpees for Biscuit turning 31 – 10 OYO

COT – No FNGs – BOM

Be a bucket filler. Be an encouragement to others.

Hebrews 3 and 10 But exhort one another every day, as long as it is called “today,” that none of you may be hardened by the deceitfulness of sin …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 – Full Monte – Meeting today, McD – Safe Travels, Shock Treatment 

6 Posted for Coffeteria

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