07/13/2022 - Black Panther - Dirty 30- You gotta burn it to earn it
AO: Black Panther
When: 07/13/2022
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Animal House
Introduction
Has Animal House gone Q crazy? MaybeAre you with HIM enough to join the crazy train? Well… hit up BP and see what’s shakin’ on a lovely WednesYAY morning Beatdown!
This one is called the Dirty 30 boys, wanna find out what it’s about?!?! Well then read on my fellow HIMs
Warm-O-Rama
- Good Mornings (10)
- Shoulder Circles front(10)
- Shoulder Circles back (10)
- Tappy Taps (10)
- Mosey to the speed bump and back to the flags
The Thang
all PAX grabbed their coupons and headed to the pavilion.
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 under the pavilion, jog to the mid point of the hill, complete core exercise 1, job back to pavilion start exercise 2 until all 10 exercises of complete or the 6 is called in for Mary’s
Muscles:
- Chest Press
- Curls
- Overhead Press
- Single Arm Rows (15 per side)
- Skull Crushers
- Goblet Squats
- Alligator Merkins
- Dips
- Box Jumps/Step Ups
- Thrusters
Core:
- Big Boys
- Bonnie Blair’s
- Heel Touches
- Freddie Mercury’s
- Imperial Walkers
- LBCs
- Mountain Climbers
- Bobby Hurleys
- American Hammers
- Never Surrenders
Six’s in after round 10/5:52 and Pax counted off.
Mosey to the base of the hill and Odds line up twelve feet apart in a single line as did evens. Football toss on a diagonal up and back. An errant throw or dropped passed resulted in a 3 merkin penalty.
Mary’s on your 6 for star gazers to close out this hard earned burner/beatdown
Circle of Trust
Brief recap of using active listening to grow/change with others and to remember to breath, 4 second reset. 2 second inhale, 2 second exhale.
The Pax was encouraged to interact/engage with people they see, if you make eye contact, Say Hi, Ask the how they are doing. DO IT WITH A SMILE! it has a greater impact than you’ll ever know.
Prayers for BR, the Highland Park victims and Eduardo Castillo’s family.
Naked Man Moleskin
Another good burner for what is now my 250th Q in 8 weeks. Good music, good dude sweat, great group of HIMs to see in the gloom
Q you later
AH