Own Today

YHC rolls into Davis Park around 5:15 to be greeted by Crash and Happy Feets with his can of Cutter…always clutch on Broga days. 5:29 rolls around and YHC realizes that today the fartsack was strong with a bunch of PAX but nevertheless the discipline of the 4 non-fartsacking PAX has YHC excited because today we take ownership. This week seems to be full of surprises, especially after yesterday’s Inside Out running beatdown so I figured we would keep with that theme. 

YHC asks, Can anyone tell me why today is special? PAX were perplexed for a second and then one said “because we are here” …Correct (I knew this group posted for a reason…they were awake and ready). 

YHC proceeds to tell the PAX that today is special because it’s today, because we are alive and breathing, because we are here at F3. When you recognize that you are here and alive…that makes every day special, a miracle and a gift. If you have seen men give their lives for their country and their brothers, if you have seen brave children fight disease and cancer, or even have had death attack your life with cancer, disease, suicide, accidents, murder, war. It isn’t cliché but it is true. So what are we going to do today. Same thing as we always do on Wednesdays. Get on the mat and get after it because this is the one life we have, the one shot we get at today, this day, now. So make it count.

We would make it count as Gravy told me yesterday that he had a running goal and there was no way that YHC wouldn’t give him a shot at that goal…even on a Broga day so there we went. 

The Warmorama

• Butterfly Groin Stretches (seated forward fold)
• Half Dragon Fly Stretches (stretch left and right hamstrings)
• 15 SSHs IC
• Mountain Pose (Shoulder Stretches)
• 10 Michael Phelps IC
  • 1-Lap around parking lot (60 seconds time limit or Burpee penalty)
• 10 Windmills IC
• 10 Reachers IC
  • 1-lap around parking lot (60 seconds time limit or Burpee penalty)
• Rest in High Plank to catch breath (1 Min Plank) Video Link
• 10 Tempo Merkins IC
• Cat Cows + Alabama Ass Kickers
  • 1-lap around parking lot (60 seconds time limit or Burpee penalty)
• 10 Tempo Prisoner Squats IC
• 50 LBCs OYO
• Low Runners Lunge (both sides)
• Twisting Crescent Lunge (both sides)
• Crescent Lunge Warrior Pulses (5 on each leg)
• Downward Dog
• Three leg dog right and left

The Thang (Broga Movements)

Flow to your mat High Plank >> Low Plank >> Updog >> Down Dog >> Front of mat>>>Forward Fold, halfway lift, sweep arms up

Chair Pose Sequence

1. Chair Pose 1 (Hold 5 breathes) >> fold forward, halfway lift
2. Chair Pose 2 (5 Squat Pulses) >> fold forward, halfway lift
3. Chair Pose 3 (5 Squat Pulses on Toes) >> fold forward, halfway lift

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

Warriors (Right Side)

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

Warriors (Left Side)

1. Warrior 1 >> Warrior 2 Left Side >> Reverse Warrior
2. 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 >> Front of mat

1. Pigeon Poses
   1. Gravy’s goal was to run from flagpole to football field so off we went to Eye of the Tiger. There was no way we were leaving a man behind or letting a PAX quit…and guess what, goal accomplished plus more. A total of 1.6 miles for the day, on a Broga day.
2. Supine Twists
3. Lindsay Lohan (Earned)
   

COT/BOM

Today is special. Own today. Make it count! Worthwhile goals take time and struggle day in and day out. “Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones you did do” –Mark Twain

No FNGs. Prayer request for Yard Sales friend Ben. Gravy’s new promotional opportunity at work. Those on IR.