Since YHC is suffering with some sciatica nerve pain at the moment, it is in his best interested to Q these workout so we can get in as many Pigeon poses as we can 🙂

The Warmup

• • WMH (10 IC)
  • Sitting Pigeon Pose (30 secs each leg)
  • Forward Pigeon Pose (30 secs each leg)
  • Reclining Pigeon Pose (30 secs each leg)
  • Knee to Opposite Shoulder (30 secs each leg)
  • Sitting Spinal Stretch (30 secs each leg)
  • SSH (20 IC)

The Thang

Mosey to circle
travel 1/4 of traffic circle exercise 5,10,15,20 increasing count @ each stop
Travel

• • Run
  • Bear crawl
  • Lunge
  • Bearnie Sanders

Exercise

• • Merkins
  • Squats IC
  • Diamond merkins
  • PopSquat

Mosey to aquatic garden for:

• • Dips (30)
  • Step Ups (10 each leg)
  • Calf Raises (40)
  • More Dips (20)
  • Erkins (10)

Fellowship Mosey to the AO (walking, really)

The Mary

• • SSH (20 IC)
  • Mountain climbers (10 IC)
  • Sitting Pigeon Pose
  • Sitting Spinal Stretch

COT

• • Announcements – grand F3Churham gala this coming Thursday at The Wall
  • Name-o-Rama
  • Simple parting words of wisdom, spread goodness