Tag: Smuggler

music cat calls and quadzilla

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WARMUP: Mosey to firehouse. Moroccan night club, windmill, hill billy walkers. Merkins, downward dog and honey mooner
THE THANG: jog to hill by glclub house with some pain stations plus bear crawled around pickleball courts. At hill partner runs hill while other partner does exercise with rocks. Curls, overhead press, goblins squats, clean and press. Jog to hill by COT with pain stations. At hill 4 rounds of quadzilla, one buy out of 10 burbes.
MARY: one round of Moby with merkins when he said down held until up.
ANNOUNCEMENTS: read news letter.
COT: prayers for those in need

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2025.20 Alcatraz

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Obligatory warmup

Mosey to the Village Dr hill for 4 corners
Top of the hill => 20 LBCs
Down Catamaran => 10 merkins
Down Village => 10 squats
Down Cove => 5 burpees then race up the hill
Complete 5 rounds.

Mosey to pull up bars split into 3 pairs (Senator dropped)
Pair one: burpees
Pair two: squats
Pair three: deadhang (timer, rotate when pair drops)
Complete 5 rounds.

Mosey to the field
Line up and do 16 lung holds with sprint to the end of the field and mosey back.
Line up for 15 Seal team situps.
Complete 3 rounds.

Mosey to COT for mary.

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Boot camp or prison break!?

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WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill
THE THANG:
– 50 walkin’ Merkins,
– 2 miles ish of Tega Cay ups and downs,
– move to fields
– 50 calf raises then 50 yard bear crawl, 50 more calf raises then return 50 yard bear crawl to start,
– 50 Romanian toe touches then 50 yard bear crawl, 50 more Romanian toe touches then return 50 yard bear crawl to start,
– 50 Sumo squats then 50 yard bear crawl, 50 more Sumo squats then return 50 yard bear crawl to start,
– Return to parking lot
– 10 or so up-down cycles
– 25 burpee’s

MARY: Dying cockroaches, heel touches, LBCs, X’s and O’s, Hello Dollys, something else.
ANNOUNCEMENTS: Read your news letters
COT: It is what it is

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Four for a tour

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Was a nice warmish morning
WARMUP: SSH, IW, seal jacks, squats, windmill, merkin
THE THANG:
1. Pearls on a string with 5 stops. Each for SSH, IW, Squat. Ran around the perimeter of Kingsley.
2. Dip Derkin Step up series. 10 each. Rinse repeat x3
3. Jack Webb (crowd pleaser) 1 merkin to 4 overhead claps. Went to 10-40.
MARY: yes in a round robin fashion
ANNOUNCEMENTS: wine dinner tonight and bethel men’s shelter serving tonight
COT: Parents good health, resilience in our children

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Deck of Cards With Too Many Jokers

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WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.

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Anyway but the stinky dumpsters

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WARMUP:
We did dynamic warm up
Some moseys some wall work and then back to main parking lot
THE THANG:
9 lanes
10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one

MARY:
Plank on curb
PAX bear crawl to. End of line …2times with 5 burpees at the end
ANNOUNCEMENTS:
COT:

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Deck of Cards With Too Many Jokers

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WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.

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Anyway but the stinky dumpsters

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WARMUP:
We did dynamic warm up
Some moseys some wall work and then back to main parking lot
THE THANG:
9 lanes
10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one

MARY:
Plank on curb
PAX bear crawl to. End of line …2times with 5 burpees at the end
ANNOUNCEMENTS:
COT:

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