Dirty 30
January 10, 2018
Genesis Preblast – Native’s archives
January 10, 2018

  • When: 01/10/2018
  • Q: Patagonia
  • Pax: Regroup, Double Knot, Triple Falls, Brony, Pixel, Felix

It was like a heat wave this early morning, being in the mid 40s!  8 Pax joined me to get down and work hard.  No warm up for todays workout, we just jumped right in!

100 squats

5 Burpees

90 Situps

5 Burpees

80 Mountain Climbers (single count)

5 Burpees

70 Lunges (single count)

5 Burpees

60 Bicycle Crunches

5 Burpees

50 Side Leg Raises (25 each leg)

5 Burpees

40 Up Downs (Long arm plank to elbows – single count)

5 Burpees

30 Russian Twists (double count)

5 Burpees

20 Pushups

5 Burpees

10 Supermans or Swimmers (double count)

5 Burpees

Skip to traffic circle, side shuffle right lead half way back and then switch to left lead back to circle

Head over to the wall for the AnnLee Special (90 degree legs, feet on wall, back on ground)

  • 12 straight feet (hip width apart)
  • 12 toes and knees touching
  • 12 heels touching
  • 12 straight
  • 12 tippy toes straight (120 degree, so higher on the wall)
  • 12 heels straight (70 degrees, so lower on the wall)
  • 12 straight

Prayer/Praises

  • Felix’s friend that just went through the loss of a tubal pregnancy and cause internal damage.
  • Savannah had her BABY!!!!  Praise for health and prayers for her growing family.
  • BB’s recovery.  We miss you!
  • Sandbox – her back and that she heals and rest and comes back ASAP!

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