The Dump

AO: The Dump

Date: 04/01/26

PAX: LaLoyd, Optimus, Dr. Scholl’s (Q)

3 PAX got their balance tested.

Warmup: 10x IC on most.

• SSH
• Bean Pickers
• Willie Mays Hays
• Hillbillies
• Perfect Merkins
• ISTs

The Thang, Part 1: We do various exercises designed to challenge your ability to maintain balance. If you fall, everyone is penalized with 5 merkins IC. Q keeps track.

• Blind Monkey Humpers (eyes closed)
• Blind Spider Monkey Humpers
• Blind Pigmy Mamaroset Humpers (see Moleskin)
• 10 Merkins IC
• Light pole lap (Round 1)
• Two-legged, two armed front Touchdown catches (see Moleskin)
• Two-legged, two armed side Touchdown catches
• 15 Merkins IC [Penalty]
• Light Pole lap (Round 2)
• One legged monkey Humpers, blind if able (each leg)
• Ring of fire Coupon pass on one leg (each leg)
• 20 Merkins IC [Penalty capped at 20 b/c too many to count]
• Light Pole Lap (Round 3)

Total: 100 Merkins 🙂

The Thang, Part 2: 10 minutes of Mary and 5 minutes of other stuff because abs hurt

• Low Flutter Kicks
• High Flutter Kicks
• LBCs
• Box Cutters
• Freddy Mercury’s
• Side Planks
• Bench (sit down) coupon curls
• Bench (sit down) coupon thrusters
• Dips
• Crunchy Frogs
• Scuba Steves
• Tow Touches / Penguins
• One-legged, two armed front touchdown catches (each leg)
• One-legged, two armed side touchdown catches (each leg)

Mary: Part of Thang, Pt. 2

Moleskin:

Different types of workouts have different purposes. Endurance gets the HR up (Monday at Patmos). Strength hurts the arms (Tuesday at Troy). Balance and flexibility helps with both of those but won’t negatively affect either (Wednesday at Dump). Normally, balance tests are used for 60+ y/o to assess fall risk (shout out to double respects). I modified some common balance tests to make them more challenging, but kept the same exercises we all know (like Monkey humpers but keep your eyes closed). You really don’t need any equipment to get a great workout. Shout out to F3 principles of being free of charge.

Balance gets harder when you go from two feet to one foot, from a firm surface to an unsteady one, and from open eyes to closed ones. It also gets harder when you move in more than one plane (not just forward and back, or up and down, but side to side, as well). When you close your eyes, the only thing keeping you up is your neurons (DCML for you nerds out there), which requires you to focus harder than normal to stay up. We played with this idea today. Specific exercises listed below, but they are all based on these principles. Grateful to lead. Excited to see everyone’s improvement at the end of the month (including my own).

Note: Key to balance is overall surface area of your base of support. Less surface area = less stable.

Unique exercises for this Q

• Pigmy marmoset humpers
  • The pigmy marmoset is the tiniest monkey. Gorilla humpers are wider than shoulder width. Monkey are shoulder width. Spider are feet together (touching). Pigmy marmoset are feet in a line (toe to heel) while doing the humper motion. Makes it easier to fall sideways. Switch lead foot halfway though (Q must call out).
• Touchdown catches
  • Imagine you are diving for a touchdown catch in the end zone. That’s what this motion is. With two or one foot on the ground, reach forward with both hands as if there is a football in front of you. Reach as far as you can without falling.
  • There is also a sideway variant. Do the same thing but reach to the side as far as you can without falling. Do the same on the opposite.
• Ring Of Fire coupon pass
  • Circle up with coupon in hand. Stand on one foot (Q calls out) and put coupon in one hand (if able). Then pass coupon to your other hand, then the next PAX, while also taking the coupon from the PAX on the other side. Pass them until you get yours back. That’s one round. Do as many rounds as the Q wants. When done, switch legs and switch directions, and do the same amount in the other direction.
  • This one got the most falls (eg, most difficult). Everyone had a different weight for the coupon so adjustment on the fly was necessary.