11/30/2022 - La Luz - Dirty 30- Bringing it Home

AO: La Luz

When: 11/30/2022

PAX:

Number of Pax: 3

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Animal House


Introduction

Introduction

Animal House has decided to take his Qs on the move and with that heads, back to his hometown of Aurora- to start the first of what should be many AO VQs over the next year. Tomcat pride baby, but he has decided any Blackhawks that want to Post, may also be allowed.

This one is called the Dirty 30 boys, let’s get after it!

Warm-O-Rama

  1. Good Mornings (10)
  2. Tai Fighters Circles front(10)
  3. Tai Fighters Circles back (10)
  4. Grady Corns (10)
  5. Goofballs (15)
  6. Motivators (from 6)

The Thang

 

All PAX grabbed their coupons and headed West Side of the Bridge

The Dirty 30 is 30 exercises/components in what I call an MCC format (Muscle, Cardio, Core). Muscle and Core Exercises are done for 30 reps.

Format:  Exercise 1 West Side of the Bridge, jog to the mid point of the bridge, complete core exercise 1,  jog back to west edge of the bridge start exercise 2 until all 10 exercises of complete or the 6 is called in for Mary’s

Muscles:

  1. Chest Press
  2. Curls
  3. Overhead Press
  4. Single Arm Rows (15 per side)
  5. Skull Crushers
  6. Goblet Squats
  7. Alligator Merkins
  8. Dips
  9. Jump Squats
  10. Thrusters

Core:

  1. Big Boys
  2. Bonnie Blair’s (each is a half)
  3. Heel Touches (4 count)
  4. Freddie Mercury’s (4 count)
  5. Imperial Walkers (4 count)
  6. LBCs
  7. Mountain Climbers (4 count)
  8. Bobby Hurleys
  9. American Hammers (4 count)
  10. Never Surrenders

We completed 9 of the 10 full muscle exercises and did 10 Thrusters before heading back to the Flags for Mary.

Mary

Flutter Kicks, 4- count (15)
Plank Jacks, 4- count (15)

Recover, Recover

Circle of Trust

Roots- heading back to my home town and still have many family members and friends, acquaintances, etc,. that have planted their own roots in A-town, while some of us have planted our roots otherwise, to not forget where we were planted for awhile, to reach out intentionally to Family Members, Friends, Etc., without the expectation of them reaching out to us first, or as often as we would like, that connection can mean the world to them even though it’s unspoken, don’t lose sight of your roots.

Naked Man Moleskin

Perhaps Animal House has lost his luster, Perhaps Aladdin took the BDRC on a Magic carpet ride.

Nonetheless it’s always good so see Pax, sometimes small but always quite mighty, get out an Post.

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