July 21, 2013 Sam Mugavero



RESULTS from the BATL Race!

Awesome stuff on Saturday at the BATL 5K race! Smugs Fitness, College Park and Woodward Academy were well represented with quite a few awards collected by our group. Bill C. (1st in age group), Lynn G. (1st in age group), Diane C. (2nd in age group), and Jane G. (3rd in age group) all snagged awards. It’s important to note that Lynn, Diane, and Jane are all in the same age group and since they finished 1-2-3, it was a clean sweep for Smugs Fitness! Also, big congrats to Sabrina C. and Raymond C. for completing their 1st 5K race and to Becky C. for setting a new 5K PR! Great work! The awards this year were awesome…fresh fruit! Edible and healthy!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)


#1: MAX reps Turkish Getups in 6 Minutes. Alternate sides every rep and don’t forget to count your reps!

***REST 1 minute***

“Tabata Nightmare!”

Complete 8 rounds of each exercise using the Tabata Protocol (1 round = 20 seconds work, 10 seconds rest), BUT here’s the catch…you will move through the exercises round by round, meaning instead of doing all eight rounds of the first exercise, you will do one round of each exercise before going back to the top to start round two of each exercise. Continue this sequence until 8 rounds of each have been completed.

Kettlebell Ballistic Hand Picks

Squat Thrusts

Speed Skaters

Record the number of Turkish Getups you performed. 

Comment (1)

  1. simplycharmed@bellsouth.net

    Saturday 5K in Kirkwood

    Sam failed to mention that he also won his age group! Go team SMUGS!!