AO: THE FOUNDRY
QiC: Sherman
Date: 07/27/2022
Title: Dirty Thirty – Sherman's Birthday Q
Number of HIMs: 6
Falcon9, Hobby Lobby, Minutemaid, noodles, Sherman, Swabbie
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank w/ disclaimer
10 IC Hillbillies
21's – with 15 penalty merks when the pax couldn't stop in unison
10 cherry pickers, 10 hummingbirds
15 Tunnels
Mosey to pick up Cindys for the thang
Tha Thang:
For simplicity, there were two cones 30 steps apart – a burpee cone, and an exercise cone. Each round always started and ended at the burpee cone.
Round1
1 burpee at burpee cone… mosey to exercise cone.
5 reps of selected exercise… mosey back to burpee cone. rinse and repeat until all exercises were completed.
Round 2
2 burpees at burpee cone… mosey to exercise cone.
10 reps of selected exercise… mosey back to burpee cone. rinse and repeat until all exercises were completed.
Round 3
2 burpees at burpee cone… mosey to exercise cone.
15 reps of selected exercise… mosey back to burpee cone. rinse and repeat until all exercises were completed.
Round 4
5 burpees at burpee cone… mosey to exercise cone.
30 reps of selected exercise… mosey back to burpee cone. rinse and repeat until all exercises were completed.
If done correctly, rounds 1-3 would net you 30 burpees, and 30 reps of each exercise.
Round 4 all by itself would net you 30 burpees, and 30 reps of exercise.
List of exercises at exercise cone, exercises spell out DIRTY for the dirty thirty q.
Dumbell Curls
Inverse Lunge (reverse lunge, double count)
Row (bent over, double count)
Taps (shoulder taps, double count)
Your Choice (Pax choose)
COT:
Remember the family that lost a child in house fire,
upcoming f3 gold
upcoming treutlen house 5k in august