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[Bendleruschka @bendleruschka]

🚨THE ULTIMATE DATE PHAGGING ALERT‼️🚨

@PapiTrumpo post on 7/5 at 11:02 EST (twice Eleven Eleven): «MY REAL PATRIOTS» = ANONS 🔥🐸🔥

The White Hat Meme Team are talking directly to us‼️😘🤓🥳

We’re getting real close to THE END 🎬🍿now so let’s unlock what they are telling us:

✴️ «November rain» sounds like a word play on «April showers»…. ☔️

✅NOVEMBER SHOWERS (2135 Jewish 👉🏼9/11 and 201 Simple )
➡️Christmas In July 🎁🎅🏼🥳🔥

🎁They are giving us a YUUUGE hint here‼️

✅ NOVEMBER (👉🏼912)
➡️ Unlocking All My Code 👀
➡️ XRP Phoenix

9-1-2 🔁 9-2-1 👉🏼 9/11-2026‼️
2 is 11 (1+1)
2026 is 2+0+2+6 =10 is 1

🔥THE ⚽️ FINALS is on 19th of July 2026.
7/19-2026
November 🟰 July
11/19 👉🏼 9/11-1 👉🏼 Nine Eleven‼️⚽️

Look at the «April showers» Q drop. It has number 1127 👉🏼 119 🔁 911 👉🏼 9/11 👈🏼 👀
«Our comms must be this way» 👈🏼 👀
«Trust the plan.» 📑👀

✴️ Now let’s go back to «April showers»:
(perhaps April is not a month but a comm….? 🤔)

✅APRIL (170/56) 170👉🏼17 and 5+6=11 (Seven Eleven)
➡️ Moon (170👉🏼17) 🚀
➡️ The End (56👉🏼11) 🎬

✅SHOWERS (107 simple)
➡️Twenty

April showers = April Twenty

✅APRIL TWENTY (1715/163)
➡️Jeffrey Epstein 💥
➡️Twenty Three (🟰Pain! 💀)
Is 1715 a date? 7/15-1 ? 🤔

Remember the yuuuge comms in the Q drops for April 20‼️
Here: https://t.co/d78qD5ICIT
«Signal»
«Canary» 👉🏼 Epstein singing like a canary
@litecoin_bull 🌴🐤

It’s all coming together! 🔥🔥🔥

✴️ And finally this one that we have been waiting for:

✅ RED OCTOBER = (379 jewish 👉🏼 19 and 105 simple 👉🏼 1 and 5.
👉🏼 5 is 11 🕰️ As Above So Below,
so total date if we add 19 and 11 and 1 is 11/19-2026 👉🏼 7/19-2026 👉🏼⚽️)
➡️Purim (remember the colors 🟣🟡🟢)
Decode here: https://t.co/HYoqDx4nmc
➡️Internet (shut down?)
➡️It is Finished
➡️Disaster 💥👀

➡️Nine Eleven ‼️💥⚽️👀
➡️Green Light
➡️Blood Moon

Do you get it yet? 🤓
Next week looks real interesting… 🔥🔥🔥

[NewUs @newusof]

¡Hacer esto cambiará tu vida para siempre!

[Muscle Forge @LearnLoopz]

Pelvic alignment matters more than most people think.

These simple floor movements are designed to help release tension, improve mobility, and support a healthier pelvic position.

[Aesthetic Gentleman - Fitness | Fashion | Health @BAestheticMan]

That belly that pokes out even when you’re lean?

[Tehxi @yajnshri]

How Soviet Athletes Built Incredible Strength Without Lifting Weights

[Jay Azeltine @Jungle__Jay]

You ever seen this?

My doctor showed it to me a few years back.

-> Bodyweight Hamstring Hold <-

It doesn’t look like much.. But it will humble u quickly if done correctly

Cues

- hang on a bar
- pull bottom of ribs down to top of hips to brace core
- pull legs back.. creating a 90 degree angle between thighs & shins
- point toes to wall behind you.. squeeze glutes, hamstrings & calves as tight as u can

You can add a little movement as u see in this video as well. If u have a training partner, have them try pushing your feet down to add extra resistance

Oftentimes I do it as an isometric hold though

Start with 20-30 seconds if u can. Most will start cramping within 10 sec if squeezing tight enough. Build up to 40-60 seconds

Weak hamstrings are an epidemic today. Use this exercise to start building strong & durable hamstrings

Great for athletes. Great for anyone

[İzafiyet @0zcAy]

Arkadaşlar kadın erkek farketmez şu seriyi kaydedin 5-10 gün 20 gün 50 gün ne zaman tam anlamı ile yapabilirseniz yapın 24 saniyede vücuttaki her kasınızı çalıştırır sizi makina yapar

[Burger Garden🍔 @Burger_Garden]

마이크 타이슨이 전성기 시절 최대 500개 수행했다던, ‘타이슨 푸시업’

이거 진짜 전신 운동입니다. 한번에 하체랑 상체 동시에 조질 수 있습니다.

[Hip Hop Historian @HHistorian50532]

AND 1 collaborated with 50 Cent to made a “Wanksta” remix for their commercial with Stephon Marbury promoting the “Quest Mids” (2002)

Another rare regional version was also made using different lyrics, both are shown in the video.

[Rania @umyaznemo]

This deal is a genius one! It's time to end US hegemony, and Iran is offering to do it for us!

[Cardio Arena @CadioArena]

Stronger knees start here. 🦵

[Squat University @SquatUniversity]

This Stretch Saved His College Career!

[The Curious Tales @thecurioustales]

MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST MUST READ NOW

[Alpha Fitness @_alphafit]

Bad posture is blocking your gains. Fix it in just 5 minutes a day.

[Mikli @CryptoMikli]

Bryan Johnson reveals how you can get the best sleep possible

“You want to lower your heart rate before bed. It’s the highest value biomarker. You’ll find that everything that increases your heart rate before bed, besides sex, is bad for you, and everything that lowers your heart rate before bed is good for you”

“So the timing of food is important. Have your last meal at least four hours before bed because digestion raises your heart rate. Sixty minutes before bed, turn screens off. We’re all attached to our phones, but make a hard cut and put them away because you want to avoid scrolling. White and blue light are really bad for melatonin release. When screens are off, use that 60 minutes to calm yourself by meditating, talking with friends, or going for a walk”

[Gerry DeFilippo @Challenger_ST]

If your hips give you trouble, try this routine &amp; thank me later!

1. 90/90 w/ leg lift over object
2. Hand supported RDL to hip gate
3. Cossack squat w/ iso
4. Rocking 90/90
5. Olympic wall squat
6. Fire hydrant w/ IR
7. 90/90 lift w/ DB hold
8. Birddog to hip gate

[Oscar Patel @OscarPatel]

You drain it through urine.

People don’t realise the sheer amount of issues caused by clogged lymphatic pathways:

-weak jawline
-facial asymmetry
-dark circles & eye bags
-loss of cheekbone definition
-puffy face (even at low body fat)

(keep reading for how to fix)

Your lymphatic system is a waste removal network. When it's blocked, metabolic waste accumulates in facial tissue. Your face looks bloated, soft, undefined.

Tight fascia, poor posture, sedentary lifestyle, lack of structured hydration, poor sleep all cause the pathways to be blocked.

Here is how to drain the lymph:

-Gua sha or fingertips: center of face → ears → down neck to collarbones (follow the pathway above)

-Move daily: gym, sprints, walking - lymph flows with muscle contraction

-Fix posture: decompress the neck, open drainage pathways

-Structured Water: water with minerals, raw milk, fruit (lymph is 95% water)

-Sleep 7-9 hours: glymphatic system drains during deep sleep

Just by these simple habits you can drastically change your looks.

[Thunder Philosopher @PhilsoThunder]

9 Stretching Exercises to Grow...

--Thread--

[Conor Harris @Conor_Harris_]

Most people with rounded forward shoulders &amp; slouched posture blame it on “tight pecs” and shoulders.

But they don’t often ask why those muscles are tight in the first place.

Here’s what you need to know to fix the underlying cause 👇

[なぁさん｜ストレッチ @PU_nakata]

腰の深層筋である

腰方形筋はとにかくしつこく硬い

けどこのストレッチで伸ばせばオッケー

硬い筋肉ほど伸ばしたときに

血流を感じる

じんわり伸びて気持ちいい！