Date: 2025-08-09
AO: ao_tar_pit
Q: Portage
PAX: DQ, Da Vinci, Tumnus, Toto, Krampus, Dungy, Panhandle, Homie, Sparrow, The wet burrito, Lakers, Shazam FNGs: None
COUNT: 13
WOR: Napoleon Dynamite Dance Scene,
– Copper head merkins
– w/ leg raise
– Copper Head Squats
– Copper head wide merkins
– Copper head sumo squats
– w/ calf raises when down
– Single leg squat hold // both sides
– Calf Raises until song change
The Thang:
Round 1:
– Hip stretch
– Copper Head Merkins w/ leg raises & outside toe taps
– Ins and Outs (25)
– Fifer Scissors (25)
– Froggies (25)
– Oblique V-Ups (25 each side)
– Hip Circles (12 each side & 12 each direction = 48)
– Heels to the Heavens (25)
– Rest 60s, tell you’re neighbor what you (secularly) have faith in, and what you’re losing faith in.
Round 2:
– Abe begodas
– Copper Head Wide Merkins
– On back, single knee to chest with a double pump stretch, exhale on the pumps – Copper Head Merkins
– Swimmers // on stomach, quick flutter legs and arms (inline with your body)
– Flutter // on stomach, legs extended, criss cross lateral, arms extended back pumping in and out laterally
– Bad Attitude // on stomach, head resting on hands, legs bent with feet to sky and feet together. Lift head&hands and legs, then pulse legs higher and higher while keeping head lifted.
– Saw // on back, legs apart, sit up (exhale) and reach past the outside of your foot with your hand, (inhale) seated position, (exhale) lay back down.
– Scissor Side Plank // Side plank, bring top leg forward with flat foot, double pump at full extension (exhale), then all the way back with a pointed foot (inhale)
– Peter’s Bridge // On back, both legs together come up (inhale) and down (exhale)
– Scissor Side Plank // Side plank, bring top leg forward with flat foot, double pump at full extension (exhale), then all the way back with a pointed foot (inhale)
– Clam Killers // Side Plank, top leg is bent towards you, open and close clamp, extend leg, then lift the leg up (pointed toe). (last one hold at top and do mini pumps) – Cross leg & Wide Leg Situps
– Rest 30 seconds.
– Tell your partner(s) what
– You would like to be different about your life 1 year from now. – Rest 30 seconds.
– You would like to be different about our culture 1 year from now.
Round 3:
– Copper Head Merkins
– Double Leg Hops (Tabata sets 30/15s)
– Hop in Place
– Fwd / Bwd Hop
– Triple Hop (stick the landing)
– Side to side Hop
– Single Leg Hops (Tabata sets 30/15s)
– Fwd / Bwd Hop
– Triple Hop (stick the landing)
– Lateral Bounds
Moleskine: Hard times forges strong men. Don’t run from the struggles, embrace them and “suck the marrow from them” to build yourself up and become the strongest version of you.
COT: Laker’s friend who passed and his young family, Tumnus’s upcoming baby, Portages pregnancy
https://photos.app.goo.gl/NATqL8MCZr5qYVVi7
Tags: ao_tar_pit, DQ, Da Vinci, Tumnus, Toto, Krampus, Dungy, Panhandle, Homie, Sparrow, The wet burrito, Lakers, Shazam
F3 Wheaton 