30 for 30

Posted on Posted in Backblasts
  • When: 04/24/2023
  • QIC: Heist
  • The PAX: FarahandFarah, Tron, Toxic, Septum


Warm up

20 SSH
10 Don Quixote
10 Hillbillies
10 Imperial Walkers
10 Michael Phelps

Work out
Approximate 1/4 mile loop, 4 stations roughly equally spaced around circuit.

Station 1
V ups
American Hammers
2 count flutter kicks
Freddie Mercurys

Station 2
Jump Squats
Bonnie Blairs
Apollo Onos
Bobby Hurleys
Monkey Humpers
Calf Raises

Station 3
Diamond Merkins
Offset Merkins
Carolina Dry Docks

Station 4 (Cindy)
Tricep Extensions
Overhead Press

To begin, 5 burpees at the flag, mosey to station 1, do 30 of first exercise on the list. Mosey to 2, 30 of first exercise on list. Repeat. Lap ends at the flag, do 5 burpees and start next lap. On second lap, do 30 of the second exercise at each station. 5 burpees when passing the flag. Repeat. When all six laps are done, you’ll have done 30 reps of a bunch of hard things including 30 burpees.

Prayers for Culpepper and XTs 2.0.

Announcements, convergence at Boondocks 4/29.

Word: foundation for good habits starts with seeing yourself as being that which you want to be. Make it part of your identity.

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