We started the morning with a warmup.

Slow Vigodas, grass grabbers, tie fighters,
hillbillies, and Butterflies

Then Vagabond rolled up just in time for the music.

We listed to Flower by Moby Starting from down position then the song said up we would raise out of our squat and when the song said down we would lower into a squat position and hold until the song said up again.

Then we went Deep Sea Diving with shoulder taps down the stairs of NOMA.

We followed that up with a round of
11’s with dips at the fountain and American hammers at the top of the stairs.

At this point our PAX were pushing ahead of schedule and Q had to call for some crowd sourced wisdom to fill a 4 minute gap.
We settled on a bear crawl to the side stairs of the museum and 30 calf raises.

Once we got to the back of the museum we had just enough time for Moby to make another appearance and with some wise suggestions to swing over to the patch of grass we alternated between a low plank hold for the down and downward dog for the up.

With just enough time for 3 Sunday Mornings we made time for our Sunday ritual.

Back at the flag we cooled down with a refill and slow roll up x2, some neck rolls and self love.

Count off

Name o Rama

Announcements

Intentions

Prayer

Q#2 in the books.