Dirty 30s In Nature’s Sauna

FifteenPAX (including one FNG) fought the allure of the fartsack and met the gloom head-on. And the gloom this morning really forced us to embrace the suck because it was like working out inside a sauna.

After everyone assembled and was treated to Rosebud slaloming his ride through the road cones in the OPES drop-off lane, we started off with a disclaimer and then a light mosey around to the bus lane where we then stopped for a warm-up consisting of the following:

  • LBACF – 15x, IC
  • LBACR – 15x, IC
  • Moroccan Night Club – 15x, IC
  • Side-Straddle Hops – 15x, IC

We then moseyed around back to the playground for the following round of Dirty 30s:

Round #1

  • 30 Squats
  • 30 Merkins
  • 30 Bodyweight Rows
  • 30 Flutter Kicks
  • 30 Mountain Climbers

When done, hold Wall Sit while you wait for the PAX to finish.

Round #2

  • 30 Lunges
  • 30 Handstand/Decline Merkins
  • 30 LBCs
  • 30 Rosalita
  • 30 Dollies

When done, hold Plank while you wait for the PAX to finish.

Round #3

  • 30 Monkey Humpers
  • 30 Diamond Merkins
  • 30 More Bodyweight Rows
  • 30 Windshield Wipers
  • 30 Plank Jacks

When done, hold Raised Legs while you wait for the PAX to finish.

Next, the PAX moseyed around front to the flags where we worked through the following rinse, scrub, and repeat rotation for what should have been the next ten minutes, but YHC reduced it to four after many of the PAX were lying around, gassed:

  • 15 Ass-to-Grass Squats/Taint Ticklers
  • 15 Merkins
  • 15 Ab grinder of your choice

We finished with a little yoga to keep things nice and limber:

  • Downward Dog
  • Pigeon with a torso twist on each side
  • Sumo Squat
  • Tree Pose
  • Airplane

Announcements:

  • Manna House coming up on 9/2. Lots of PAX will be out of town. Sign up to help out if you’re around.
  • Welcome FNG 2Legit (Bradford Price)!

Prayer Requests:

  • Bundy’s aunt, Nancy Spradlin
  • Cool Runnings
  • Hollis Youngner

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