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Scuba Squad Workout

Mosey to the front of the middle school.

15-Side Straddle hops

15 half side straddle hops

15 windmills

15 Cherry pickers

Mosey ¼ mile out and back to the front of the school.

15 Merkins

10 high Jack high Jill’s

15 Merkins

10 Press, Press Flings

15 Merkins

10 Up back and over.


Mosey ¼ mile out and back to the breeze way of the side of the school.

20 Arm haulers

10 Merkins

15 Arm haulers

10 Merkins

10 Arm haulers

10 Merkins


Mosey ¼ mile from the breeze way to the upper field behind the school

20 American hammers

20 Flutter Kicks

20 Good morning darlings

15 Heels to heaven

15 Boat/canoes


Mosey ¼ miles around the field to the shed

Donkey kicks by 2’s up to 10

alternating with

Mike Tyson by 3’s up to 15


Mosey 1/4 mile to rock pile between the two ball fields behind the middle school

Pick out a rock for weight

20 bent over rows

20 Curls

20 Overhead

Mosey ¼ mile back to and around the parking lot of the start.

10 sec stretches

Front bend over hamstring stretch

Bend over quad stretch

Left and right leg side stretch


I want to starts this off with a big thank you to all of you that support me. A big thanks to Bottle Cap for being a great mentor and provide guidance for my first Q. Seem like I didn’t do enough Arm Haulers and Merkins. I guess next time we can work out to a deck of cards with a circle Merkin to add. I love seeing the 2.0 out there.


The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!

Bottle Cap took us out.
Ready to Lead, Ready to Follow, Never

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