Date: 2025-07-05
AO: ao_tar_pit
Q: Beaker
PAX: T-bone, Lakers
FNGs: None
COUNT: 3
WOR:
Stretching, SSHs, T-bone burpees
The Thang:
Mosey with blocks to the Lake Ellyn sign.
EMOM ladder
Thrusters, standing skull crushers, rows, curls. Start with 5 of each, every minute add 1 rep, up to 10. Then go back down to 5.
Yoga 1
Mountain pose
Mountain with arms up
Mountain
Mountain with arms up
Standing forward fold
Standing half lift
Standing forward fold
Standing half lift
Mountain pose
Right leg forward (arms up) into warrior I
Twist left and arms out into warrior II
Warrior I
Mountain pose
Left leg forward (arms up) into warrior I
Twist right and arms out into warrior II
Warrior I
Mountain pose
11s
At bench A, do 1 coupon swing, rifle carry to bench B and do 10 coupon jump squats, Rifle carry back to A. Add one rep to bench A, subtract one from bench B until doing 10 at A and 1 at B.
Yoga 2
Corpse pose
Heels to butt
Bridge (shoulders and arms down)
One legged bridge (right leg up)
Bridge
One legged bridge (left leg up)
Heels to butt
Corpse
Underdog
Next-to-dog
Arms out to side, legs up in air
Lift butt in the air, attempt to touch feet to ground, behind head Legs down, heels to butt
Right over left, pull closer
Left over right, pull closer
Corpse
Caeleb Dressel’s Golden Abs
20 toe touches
20 heel touches
20 flat crunches
10 leg lifts
20 4-ct flutters, ic
repeat with 15 of each (still 10 leg lifts)
repeat with 10 of each
repeat with 5 of each (still 10 leg lifts) and 20 streamline flutters
We didn’t make it to the third yoga set
Moleskine:
The 4th of July commemorates our freedom from the British Crown, but that simply means that we now need to build our government and society. The 4th of July represents a start point.
To formulate it another way, freedom can be thought of as freedon for, not simply freedom from. It is now on us, regular citizens, to build what we hope for and want to exist.
COT: IYKYK
Tags: ao_tar_pit, T-bone, Lakers
F3 Wheaton 