BROGA

Date: 2025-01-15 AO: ao-the-wall Q: Ozborn PAX: Rango, Goon (F3 Oregon Territory Nantan), Plowman FNGs: None COUNT: 4 WARMUP: SSH Leg swings Standing twists High knees Butt kickers Michael Phelps Toy soldiers THE THANG: Mosey to different spots around the park and do 3 stretches/exercises at each spot (legs, upper/full body, core) Flower beds Deep forward lunge High plank, Down dog, low plank, up dog Hold Superman plank Concrete seal Sumo squat hold Chair pose Full boat Bridge Cross leg stretch Cat cow Side plank hip touch Playground Cross-leg lean forward Warrior 1 pose (lunge with upward reach) Penny pickers Wood bridge Butterfly Warrior 2 pose (arms t with lunge) 3 legged downward dog The Wall Flamingo Warrior 3 pose (one leg t) Partner Arm stretch Deep side lunge WARM DOWN: A word on the goodness of stretching ANNOUNCEMENTS: None TAPS: Plowman’s wife Heather People in LA during fires

Tags: ao-the-wall, Rango, Goon (F3 Oregon Territory Nantan), Plowman