Date: 2025-08-07
AO: ao_dark_room
Q: LouGee
PAX: Manhole, Lakers, Framed, DQ, LouGee
FNGs: None
COUNT: 5
WOR:
Motivators (starting at 7), 11x Abe Vogadas, 10x Merkins, 10x Alt. Side Squats, Flying Nun (to Framed’s truck and back – OYO) The Thang:
1. Mary: “Oregon” – 4 exercises: Baby Crunch left leg then right leg, plank rockers, pickle pokers (reps: 3x,6x,9x,12x,15x,12x,9x,6x,3x)
2. 5 reps each w/coupon: Blockees, Bent Over Rows, BBSU, Step-ups (repeat exerciese for 5 min)
3. 10 reps each w/coupon: Goblet Squats, Bent Over Rows, Chest Press, Plank Jacks (repeat exerciese for 5 min)
4. 15 reps each w/coupon: Curls, Skull Crushers, Shoulder Press, Single Arm Row (repeat exerciese for 5 min) 5. 20 reps each/no coupon: Squats, Good Mornings, Derkins, Mt. Climbers 6. 10x Copperhead Squats (slow)
Moleskine:
Be Available! Find a way to be in the gap and assist at home, workplace, F3, social settings (formal and informal). These can be small gestures and many times un-noticed. COT:
60 seconds of silence.
2nd-f events:
LouGee house – Friday, August 8th (6pm-9pm)
Manniversary/Birthdays – Friday, August 15th
Tags: ao_dark_room, Manhole, Lakers, Framed, DQ, LouGee
F3 Wheaton 