20 PAX gathered at Sweat Angel this morning to set stretch goals and bring a sense of balance into their lives.  I’ve been challenged lately to lead an uncommon life and this beatdown was anything but common.  The thang was built of the familiar and the not-so-familiar.  Either way, I know we are all glad that our start time is 5:30 am and the park traffic today was light.  During a transition from one stretch to another…a couple of ladies were walking past…PAX was like…feel the stretch in your calves…ummm…98, 99, 100 Merkins…go job men!

Warm-a-rama:

SSH

Hill Billy’s

Sun Gods

The Thang:

See how far you can fold forward/straighten back/fold forward – 3X

Step back into plank – down dog

Lift R leg and hold 5 breaths –Left leg for 5 breaths

10 Dry Docks – Hold down dog

Stand – fold forward – step back into plank

R leg up, then step forward into lunge – start with hands on knees then raise arms

10 lunges by just straightening front leg

L leg up, then step forward into lunge – start with hands on knees then raise arms

10 lunges by just straightening front leg

Hands down and back into plank

10X 6 inch and back up to plank – rest in down dog

Standing side and ab stretch

Fold down – step back to plank – 6 inches – up dog – down dog (walk legs to alternate leg stretch)

Stand w/ knees together and arms up – chair pose – hold

Stand – fold – 6 inches – up dog – down dog

Step R foot forward – Warrior pose with weight ( row/curls)

Step L foot forward – Warrior pose with weight ( row/curls)

Hands down – stand – flow

Stand – twisting chair pose – back of R arm on L knee – alternate

10X 6 inches – followed by plank – lift one leg and do merkin 2X – alternate leg and do merkin 2X

Standing side and ab stretch

Get on hands and knees for table – R arm forward, left leg back – hold – into awkward airplane – hold

Repeat on other side

Down dog

R leg forward into extended side angle – front leg bent – rock between that and reverse warrior – 5X

Straighten front leg and hold – drop to plank and flow

L leg forward into extended side angle – front leg bent  — rock between that and reverse warrior – 5X

Straighten front leg and hold – drop to plank  — side plank – regular

Down dog – R leg forward – straighten front leg — move back leg up and put front hand on leg or ground into triangle – hold – both arms out to side — twisting triangle

 

Down dog – L leg forward – straighten front leg — move back leg up and put front hand on leg or ground into triangle – hold – both arms out to side — twisting triangle

Standing side and ab stretch

Forward bend – both hands on ground — lift R leg into standing splits – keep L hand on ground and open hips – drop leg and hold forward bend

Repeat on other side

Mary:

LBC’s

Marge/Homers

4-count leg lifts

Hold both legs up and reach for toes – 12X

American Hammers

Slum Lord took us out reminding us to speak life…Thanks brother.

Upcoming and standing events:

Saturday September 17th is our third event this year in partnership with Community Housing Solutions. Paint the Town will start at Grace Community Church at 643 West Gate City Boulevard from 8:00am-4:00pm.  We will head to Grace after our workouts.  The work will be in the Glenwood neighborhood which will consist of painting and repairs on home identified by CHS.  No skillset required.   We would like a large F3 presence at this event.

 

Arise – This is a standing service opportunity after the Tuesday morning workout downtown at Grace United Methodist Church.  We assist with setting up 21 tables and 108 chairs as the church welcomes and service needy members of our community breakfast.

438 W. Friendly Avenue Greensboro, NC 27401

 

Peck Elementary School grounds day Saturday August 20th from 8:30am-12:00pm

Partnership with Grace Community Church / Contact Mingle (Brad Spivey)

1601 W. Florida Street Greensboro, NC 27403

 

Please contact one of the following Men with your ideas, projects, charities, etc. and they will make sure every man has the opportunity to be involved in something larger then themselves.  We also encourage and embrace those opportunities that allow us to include our 2.0’s and M’s.

 

Alan Hunt             336-362-6648 allen.hunt@greensboro-nc.gov

Patrick Murphy     336-482-8866 patricktmurphy77@gmail.com

Brad Spivey          336-404-5552 bspivey@shipwithbest.com

PAX: Nomad

QIC: 8-25-2016