Dirty Thirty

Date: May 11, 2021 Name: Dirty Thirty

Location: riverside Q: Karaoke PAX: Roundhouse, Red Card, Hurricane, Sunny, Foodie, Mermaid, Diamond, Gains, Dot, Kaboom, Southpaw, Sparks, Scorpion, Cash Money, Treasure, Nuke-FNG, Thriller, Puzzle

Warm-up: Mosey to Town Hall

30 Reps of Each Exercise; "Run" in Between Each Exercise

1. Burpees

2. Box Cutters

3. Skiers

4. Supergirls

5. Mountain Climbers

6. Frog Sit-ups

7. Boy Band

8. Plank Shoulder Taps

9. Dips

10. Raggedy Anns

"Run" Portion: 3 Parts

1. Walking Lunges with a Long Jump (Lunge R, Lunge L, Jump, Repeat) - 10 Reps than jog to the end of the parking lane

2. Rest for 10 seconds then Sprint to end of lane

3. Jog back to the beginning and start the next exercise on the Dirty Thirty list

COT: "We start the day winning when we come here to workout in the mornings. Every exercise makes us stronger than when we started, every one we do helps us grow towards our goals."