03/30/2023 - rock - The Dirty Thirty
AO: The Rock
When: 03/30/2023
QIC: Bridesmaid
PAX:
Number of Pax: 8
Number of FNGS: 0
Pax Names:
Healthy Mama, Tex Mex, Straight Shooter, Love, Very Berry, Queen Peach, Stitches, Bridesmaid
BackBlast:
It was absolutely lovely outside with a little chill as we started with some neck rolls, Michael Phelps, and arm/leg stretches. We ran a lap to warm up and then started through our Tabata-style workout called the Dirty Thirty for the 3oth day of March. We completed each workout for 45 seconds with a rest of 15 seconds in between each workout. After 15 workouts, we ran/walked a lap. There were 30 45-second workouts we completed. Here is how it went down:
Fire hydrants
Mountain climbers
Push ups
Jumping jacks
Tricep dips
Inchworms
Low plank hold
Side plank left
Side plank right
High knees
Windmills
Ball rollin’
Russian twists
Squats
Squat pulses
Bicycle crunches
Little baby sit ups
Big girl sit ups
Skaters
Wall sit
V ups
Bicep curls
Chicken wings
Hip dips
Scissor kicks
Penguins
Upright rows
Side curls
Front extension
Donkey kicks
After the 30 workouts, we walked a final lap and then everyone cheered when I said we were going to do a song challenge to wrap-up. (Just kidding-there was no cheering.) I played the song, “Roxanne” and every time the title was said, we did a burpee. While the rest of the song played, we did squat pulses.
We did our picture, circled up for prayer, and had a sharing of some amazing people’s names.
