Running and Yoga???

Twelve Pax, took the Daily Red Pill (DRP) this morning and got better.

The Gumby Pax: Meat sweats, Flying tomato, Dos Equis, Mandalay, (Q: Squirrel)

The Stronghold Pax: T-Bone, Josey, Poacher, Snake, Scout, McFly (Q: Waldorf)

    * Guest appearance by Vault

The Scene: 45 degrees, cloudy and a cold breeze from the NW 

The Thang:

MOBILITY ROUTINE

• Seated trunk rotations
• Cobra to active back bend
• Low Lunge – Move to runners lunge
• Hip rotations (90/90)
• Good morning Squat

FLOW

Not Flo like

            or              or     

No, this was a flowing movement, almost.  We’re still new at this so it was a bit herky-jerky.

• Mountain Pose >> Forward Fold >> halfway lift >> fold forward >> Flow to High Plank >> Low Plank >> Updog >> Down Dog

            ^^ Rinse and Repeat ^^ (x5)

• Chair Pose – Hold 5 slow breathes + 5 squats
• Flow from High Plank >> Low Plank >> Updog >> Down Dog
• Chair Pose (on toes) – Hold 5 slow breathes + 5 squats
• Flow from High Plank >> Low Plank >> Updog >> Down Dog
• Chair Pose Hold for 5 breathes + 5 squats
• Flow from High Plank >> Low Plank >> Updog >> Down Dog
• Limp Member (bend at waist and hang)+ Box Breathing
• On six, Knees to chest
• Downward Dog
• 6 Carolina Dry Dock Merkins IC
• Downward Dog
• 5 Tempo Merkins IC
• Downward Dog
• Low Lunge right side (repeat left side)
• Twisting Low Lunge right side (repeat left side)
• Cat Cows

BACK

• Seated Twist
• Standing Spinal Twist

QUADS 

• Standing Quad stretch
• Hurdler stretch

LATS – Childs Pose Cross body

STABILITY – Mountain Pose moving to Tree

STRENGTH / CORE

• 20 Mountain Climbers IC
• 6 Peter Parkers / 6 Parker Peters IC
• Slow Freddy Mercury’s– IC

Mosey over to gather with the men at the Stronghold

Announcements: 

1. If you’re looking for something to do this Friday at 4pm come on to PUMC to move some chairs around
2. FroYo found the TOBACCO ROAD RELAY, Sat – Apr 30, 2022.  This is a one day, 75-mile relay-style race, beginning on the campus of UNC Chapel Hill, will run through Durham through the campus of NC State to the finish at Raleigh Brewing Company in Raleigh.  The course is divided into 12 legs (6 runners = 2 legs/runner).  

 

Prayer request:

1. Continued prayers for Neo’s brother Gary, as well as Neo’s whole family as they grapple with what is.
2. Prayers for Bradi’s (McFly’s M) Grandparents as they look at moving into an assisted living and are dealing with what appears to be dementia.

Flying Tomato lead us out in prayer

 

MOLESKINE:  Yoga and Running on the same day????

From what I have seen the Pax of F3 Sandhills are smart.  You dutifully warm up and cool-down before and after running.  You listen to your bodies and don’t press them past the red zone.  You drink plenty of water and eat appropriate portion sizes with a myriad of fruits, vegetables and protein.

Whew!  I haven’t lied that much since the time my mom asked if I’d been drinking at the levee when I was in High School.

Running followed by some good stretching (yoga’esque) or stacking them, is fine as long as they aren’t two back-back intense workouts.  A good run followed by a restorative stretching session does the body good.  For the runners that haven’t, don’t want to, or are constrained by time and unable to join in on the Gumby AO YHC sends along these 5 simple stretches for a post-run cool-down:

1. Hurdlers stretch (Reclined Quadriceps Stretch). It helps to prevent knee injury, relieve tightness in the knees and thighs, and reduce soreness the next day. It speeds up recovery, so you can get back to running more quicklier, and it ultimately builds the potential strength in your quad for more endurance, faster miles, and a smoother ride! Hold for 45-60 seconds on both sides for the best results.
2. Runners Lunge (aka Half split) is one we do in Gumby every week and is one of my favorites for after a run.  It gets a deep stretch on your hamstrings and calves.  Make sure to keep your chest upright – proud chest. Hold for 45-60 seconds on both sides.
3. Hip Rotations (Pigeon does the same thing).  Targeting the hips!  Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.  Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral. Keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.
4. Low lunge.  Targets the hip flexors.  Runners tend to get tight in the hips from the repetitive stride. Even our very fast, strong runners can STILL have tight hips.  Stretching the hip flexors allows you to keep these important muscles that connect your legs to your spine happy, and using the low lunge helps you get a deep, satisfying stretch.  Hold for a minimum of 45 seconds each side
5. Wide legged forward fold-with grow stretches. This combo is great for helping to stretch the muscles that connect to your hips and back. Start in a wide-legged position with forward fold (flat back), slowly bend into one knee while keeping the other straight, and then switch every few seconds or so, thus stretching the inner thighs, groin, spine, and even ankles! Doing this will help you take care of every joint in your body from the waist-down….er, ok maybe not the ONE joint.  Spend a minimum of 60 seconds in this stretch

These all work for me.  Hope they do for y’all too.

Aye!