Date: 2025-06-12
AO: ao_dark_room
Q: LeMond
PAX: LouGee, Beaker, Jolly, Crack, Manhole, Framed, Noodles, Tortuga, Toto, Lakers FNGs: None
COUNT: 11
Backblast: Rebalancing act
– Warmorama:
– Motivators from 7
– Tappy Taps
– Side leg raises
– Monkey Humpers
– Arm circles forwards and backwards.
– Agility:
– Rocky Balboa
– Along parking lot lines
– Zig zag side-to-side hops; 15 ballerina Squats, then back the same way – Zig zag single leg hops on L; 15 ballerina Squats, then back on R
– Backwards feet together zig-zag hops; 15 ballerina Squats, then back the same way
– Backwards zig zag single-leg hops on R; 15 ballerina Squats, then back on the L – Bent-over reaches: 10 on each leg, slow.
– Balance:
– Stand toe to heel, 1-min hold, eyes closed.
– Sand on one left leg, 1-min hold, eyes closed
– Stand on right leg, 1-min hold, eyes closed
– Thang 2: ultimate control (keep arms up at all times)
– 7 squats
– 7 sumo squats
– 7 side lunges on each side.
– Stand on left leg, arm circles forward.
– Stand on right leg, arm circles backwards.
– Extra: Doggie Paddles:
– In Dog (hands and knees). Extend opposite arm and leg at same time. In cadence, 1 – left arm and right leg extend, 2 – return to Dog, 3 – extend right arm left leg, 4 – return to Dog = 1 complete exercise. Good exercise for strengthening lower back and even the buttocks. For those who need more challenging and need to work on balance, extend arm and leg on same side (quickly reminded of your weak side). – Only what you carry
– Travel around Hacksaw
– 50 thrusters
– 100 uneven merkins on block
– Pick up the 6.
– Moleskin: talking against people when they’re not around.
– Discussed an acquaintance who took 7 years to get his bachelor’s degree. – Some other embarrassing things he did and said.
– Stop doing this.
Tags: ao_dark_room, LouGee, Beaker, Jolly, Crack, Manhole, Framed, Noodles, Tortuga, Toto, Lakers
F3 Wheaton 