Six of us turned up in historic Pittsboro for my VQ. After watching my first Fast and Furious movie this week, I was motivated to lead a “Slow and Supple” beatdown.

Warm up
SSH
WMH
Arm circles and reverse
Tendon stretching
Slow bear crawls – lifting opposite hand and foot simultaneously
Slow crawl bears – ditto

Thang
Mosey to the Circle for Powers of Two:
6 merkins in the following count: 1 up/1 down, 2 up/2 down, 4, 8, 16, 32
Run the circle 2 times
6 squats: 1, 2, 4, 8, 16, 32
Run the circle 2 times high knees
6 leg raises: 1, 2, 4, 8, 16, 32
Run the circle once butt kickers

Mosey to the courthouse
6 dips: 1, 2, 4, 8, 16, 32

Naval Warfare:
10 boat/canoes
Then boat/canoe battle with a partner – mess with each other’s form in a friendly way
10 merkins with a partner messing with your structure

Mosey back to The Earl for Mary

On our sixes, back crawls (no arms or legs) toward head, then back toward butt
Crunch holds – thighs pressed together in modesty, knees reaching for the stars
Finish on our sixes with progressive relaxation – tension and release at 10, 25, 50, 75, 100, 75, 50, 25, and 10%.

Announcements
– The Gambler is March 24th at Briar Chapel. Awesome CSUAP event. Check the #thegambler channel in Slack for more details and sign up!

Name-o-Rama

BOM

We train to be strong and quick, to do lots of reps fast and for endurance. And we also want to be aware of balancing speed with deliberation and mindful attention; and balancing full-on tension with suppleness and relaxation. In a world in which hurry and stress take their toll, part of our self-, family-, and community leadership includes modeling a supple and yielding aspect as well as our familiar masculine “let’s blow shit up” MO.