Base

Warpcast

"Wanderer"

A Farcaster-themed mint and open source NFT mint frame from Warpcast.

Merry Christmas!

https://mint.warpcast.com

I minted "Wanderer" nft on base🔵
@dwr.eth

Fitness

SMM marketing 📱
Crypto lover 📈
https://www.instagram.com/katyatsukanova_

life is good

Before sex, you help each other undress, after sex you dress only yourself. 

Moral: in life, no one will help you when you get fucked.

gm Fitcasters!

Happy Sunday! 

Here’s a quote to think about… 

“The relationship between commitment and doubt is by no means an antagonistic one. Commitment is healthiest when it’s not without doubt but in spite of doubt.”
– Dr. Rollo May

How committed are you in achieving your fitness goals right now? What’s stopping you? What can you adjust?

Movement of the day: DB seated snatch 

This was a fun one for me… it was new and it felt great on the body. This movement can be as awesome progression or a regression in someone’s program. 

Goal: to generate force through the ground with your feet/lower body to explode out of the hinge position (seated) for the full snatch movement. Progressing this would be to add weight … the regression is practicing the connection on how to generate force through the ground with your feet yet still keep the weight close enough to you for a powerful punch into the ceiling. 

Try it out in your next workout!

Alyona, post more photos from the audience. You have a wonderful figure.

Memes

Remember one thing-bees don't waste their time trying to prove to flies that honey is better than shit.

REMEMBER THAT!!!

🍯 🐝 🍯

Got back to the gym yesterday, already at home😁

Do you know why the ocean is called pacific?
I calmed him down.

out of the gym for a couple weeks due to sickness but finally back

top sets today:

330lbs for an easy single on squat
220 for a close grip bench double

Every self-respecting girl should have at least 3 things: good manners, expensive perfume and me by her side.

/sop sr intern • www.summerofprotocols.com

Life has meaning, but I've forgotten it...

If a woman's heart is closed,
knock on the liver.

gm 

Happy Sunday Fitcasters 💪🏾

Here is an old workout complex that involves core stabilization/ posterior chain work/ speed-power/ accessory strength.

Try this complex out or use it for some inspiration for your next workout. 

Movements: 
-Copenhagen (knee drive) plank hold + Row (reps 4-6xE)
-Back Squat (Main Lift) (reps 5-6x)
-Stationary lunge to split squat jump (6-8x total)
-Power squats (reps 4-6x)
-KB alternating gorilla row + double row to stand to deadlift (reps 5-8x total)

Hair is a sign of decency,
baldness is a sign of distinction 🧑‍🦲

Damn, this guy works out on the street in winter without clothes. He's incredibly cool.

Life is a queue for death, just someone climbing without a queue.

Jason 😎

@jasonsthm