AO: Thunder Q: Spot PAX: Spot, Escrow, SweetTart, Oscar, Judge Judy, Traitor, Phlegm, Bucket Truck, FEMA from Charleston FNGs: None COUNT: 9 WARMUP: SSH x 20 Squats (4 count) x 10 Tempo Squats x 10 Merkins (4 count) x 10 Tempo Merkins x 10 Show Curls for the Girls (for a while) with medicine ball …

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The Gambler

AO: Thunder Q: SmokeScreen PAX: Cabana Boy, Traitor, Churchkey, Escrow, Insanity, Bucket Truck, Spot, Phlegm, Ronda, Oscar FNGs: None COUNT: 10 Had 10 PAX meet up in the gloom this morning. Warm up- Lap around the track followed by 1 minute of side straddle hops, 1 minute of high knees, 1 minute of butt kicks. …

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Fire Balls and Tron discs

AO: Thunder Q: Escrow PAX: Spot, Insanity, Strudel, SmokeScreen, CESS, Adrian, Betamax, Bucket Truck, Costanza, Escrow, Fallout (1st F), Oscar, Phlegm, SweetTart FNGs: None COUNT: 14 WARMUP: SSH, Michael Phelps, arm and leg stretch, TTT THE THANG: Fire Ball Run With penalties and exercises at intersections. Fire balls Lateral toss then ball swap then overhead …

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Cardinal’s VQ

AO: Thunder Q: Huffy PAX: Huffy, SweetTart, Bucket Truck, Phlegm, Spot, Insanity, Costanza, Adrian, Betamax, SmokeScreen, Escrow, Oscar FNGs: None COUNT: 12 Cardina’s VQ – 1-11-2023 WARMUP: 15- Side Straddles Hops 10- Tempo Merkins 10- Flutter Kicks Double Count 10- Little Baby Arm Circles Forward & Back 10- Raise the Roof 20 Sec. Samson Hold …

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That’s Not My Bag Bany

AO: Thunder Q: DriveBy PAX: DriveBy, Phlegm, Escrow, Fallout (1st F), CESS, Adrian, Costanza, SweetTart, Oscar, Spot, Bucket Truck, Royale FNGs: None COUNT: 12 WARMUP: 54 SSH THE THANG: LBACs, Chaser LBCs, Raise the Roofs, Freedom Twists, Hip Thrusters, Air Chairs, Supermans, Merkins, Planks, Crunches, etc. MARY: ANNOUNCEMENTS: March 11 a Ten Year Anny for …

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We’re Better Together

AO: Thunder Q: Oscar PAX: Backstop, CESS, Insanity, Oscar, Phlegm, Ronda, Spot, SweetTart, Bucket Truck, Adrian FNGs: None COUNT: 10 WARMUP: Lap Catchers squat Worlds Greatest Stretch Cat – cow Thread the needle Bird dogs Mercans Hip thrusts Spot LBCs THE THANG: W/partners 3 rounds Stair climb 1/2/3 steps each round while partner does an …

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