Dirty 30

DATE: 2022-08-30
AO: Delphi
Q: Obadiah
PAX: Dunder, Hoolihan, Lightyear, Nano, Zeus, YNAB, Wham-O, slider, I-Beam FNGs: Rocket
COUNT: 11
WARMUP: standard fare with a partner burpee and lunge walk swap (30 burpees)

THE THANG: dirty 30. Everything 30 squatting or abs.

LBCs
1 Squats
gas pumps
2 Squats
Side crunches
3 Squats
Freddie mercuries
4 Squats
Sharon stones
5 Squats
Big Boy sit ups
6 Squats
Toe Touches
7 Squats
Penguin Taps
8 Squats
WWI
9 Squats
Shoulder taps
10 Squats

Interspersions of 50 yard sprints (10)

MARY: see above
ANNOUNCEMENTS: 9/11, dads camp, shirts
COT: pay attention to your body. Be mindful of ailments and pain points especially with ironpax.