Homework - 10/31

For those of you joining us on Saturday morning for the Chomp and Stomp 5K, that will count as homework.

Another option - Buy a jump rope and practice! This is a skill that needs work. Check out the double under video in the manual, and strive to get several in a row.

Workout - 150 jump rope (or 30 double unders), 30 squats, 30 situps
Repeat for 5 rounds and post your time.

Oct. 30 - Halloween Workout

What can we do that fits the Halloween theme?

The March of Death

Check out the pics below!














Check out my son, Zay, in his chicken costume:

October 29 - Mile & Stations

1. Tested the mile run

2. Pushup and Plank Station

3. Medicine Ball Passes

4. Suicide Drills

	Mile
Alan S
Alan W
Andrea	8:07
Bob	7:11
Bryan	8:19
Byron
Carla	10:54
Cotena	11:06
David	7:34
Dawn R
Dawn S	7:30
Felicia	10:05
Greg	9:06
Heather P
Jackie	12:48
James	7:35
Jelena	7:50
Jennifer S
Jenny
Jerome
Jess	6:38
Jesse	8:15
Jessica	6:43
Jill	7:23
John T
Kris
Lauren
Lee Ann
Lisa B	7:26
Lisa Bur	8:48
Lynn	8:11
Mark
Nan	8:11
Nicole
Rholanda	11:20
Richard
Ron	8:41
Serap	8:45
Shalya
Sinead
Susan E	8:57
Tangela	8:40
Telly	7:02
Todd	6:54
Tonya	8:46
Victoria	6:41
Ed	6:20
Blair	8:30
Emily	9:04
Leslie	9:45
Melissa S	10:37
Patrick G
Heather G	8:33
Amy	12:14
Andrea
Andrea J
Andy	9:14
Brandi
Caroline	9:09
Eric
Erica
Jason
Jenny	8:33
Jessica
John	6:25
Kim	9:28
Lori
Mary	8:02
Nancy	7:11
Rachel	8:07
Richard
Ruth	7:55
Susanne
Tina	8:30
Wendy	9:43
Avelino	7:55
Brandon
Heather J
Kate	10:12
Kenneth	13:09
Kim L
Kristee	14:00
Marie	10:38
Meredith	11:10
Muffy
Nishana	8:22
Vicki
Kenny
Alan	6:17
Alyssa	9:21
Brianna	6:54
Chantel	9:02
Deja	9:43
Dickie	8:58
Dwight	7:50
eve
Jessica	7:32
Jill B	8:01
joe
Kelly
Kristie
Leanna	9:23
Michelle B	8:25
Michelle S	8:13
Natalie
Nicole D
Rebecca	7:18
Twanda
Carla

News/Notes/Schedule

10/29 - 11 -2

Location: Southside all week

FitWit Social: Tuesday @ Six Feet Under 7 - 10 P.M. - half priced food for FitWit campers.


Please post other camper news, notes, and events to comments.

October 26 - The Marnggie or Sprints

Split camp today:

1. The Marnggie (in honor of Mario and Anggie)

The Marnggie

15 pullups (or 30 jumping pull-ups)

20 Slam Balls

Run 400 meters

50 pushups

20 burpees

Hip Work

2. Track Workout

400 meter time trial

Then – 300 x 2, 200 x 2, 100 x 2

Finish with Glute Work

	400 meter run	Marnggie
Alan S
Alan W	2:07
Andrea		35:57:00
Bob	1:13
Bryan		33:00:00
Byron
Carla	2:55	36:30:00
Cotena		34:07 -3
David	1:20
Dawn R		35:55 - 3
Dawn S		32:56:00
Felicia	2:37
Greg		32:00 - 3
Heather P	1:53
Jackie	2:38
James		38:05:00
Jelena	1:29	35:00:00
Jennifer S	1:27
Jenny	1:30
Jerome	1:07	31:33:00
Jess	1:01
Jesse		32:11 - 3
Jessica	1:22	30:16:00
Jill	1:20	35:15:00
John T
Kris
Lauren	1:27	38:50:00
Lee Ann	2:37	29:35 - 3
Lisa B	1:20	35:21:00
Lisa Bur
Lynn	2:43	32:52 - 3
Mark	1:09	37:18:00
Nan		28:078 -3
Nicole	2:39	28:58 - 3
Rholanda	2:09	35:32 -3
Richard	1:12	30:06 -3
Ron
Serap	1:37	?
Shalya	1:55
Sinead	1:22
Susan E	3:00	?
Tangela	1:27	34:12:00
Telly	1:16	36:15:00
Todd	1:16	38:51:00
Tonya		35:35:00
Victoria		36:15:00
Ed
Blair	1:18
Emily	2:38	30:35 -3
Leslie	2:40	31:28 - 3
Melissa S
Patrick G	1:27	36:00 -3
Heather G	2:39	32:56 -3
Amy	2:40	42:31 - 3
Andrea	1:19	32:32:00
Andrea J
Andy	1:47	37:24 -4
Brandi
Caroline		35:00:00
Eric	1:30
Erica
Jason	1:22	38:10:00
Jenny	1:41	39:02:00
Jessica	1:24	30:06 -3
John		36:31:00
Kim		38:10:00
Lori	1:39
Mary	1:40	38:40:00
Nancy		33:25:00
Rachel
Richard		39:40:00
Ruth	1:33	38:08:00
Susanne
Tina	1:37	21:35 - 2.5
Wendy	2:03	30:30 - 3
Avelino	1:24	31:34 -3
Brandon	3:58	37:0 -2
Heather J	2:23
Kate	1:58	27:12 - 2
Kenneth	2:08	35:40 - 2
Kim L	1:38
Kristee	2:33
Marie	2:05	29:13 - 2
Meredith	2:19	27:02 - 2
Muffy	2:15	38:02 -3
Nishana	1:43	35:53 - 3
Vicki	2:23	28:05 - 2
Kenny	2:02	27:00 -2
Alan	2:07	37:45 - 3
Alyssa
Brianna		34:29:00
Chantel	1:30	32:32:00
Deja		34:54:00
Dickie	1:47	36:07 - 3
Dwight	1:30	35:59:00
eve
Jessica	1:31	29:20:00
Jill B	1:35	42:08:00
joe
Kelly	1:38	34:39:00
Kristie
Leanna	1:32	34:47:00
Michelle B	1:30	31:07-3
Michelle S		31:33:00
Natalie	1:18	30:10:00
Nicole D
Rebecca	1:27	29:00:00
Twanda		38:58 - 3
Carla		29:40 - 2

October 25 - The Marnggie or Sprint Workout

Split camp today:

1. The Marnggie (in honor of Mario and Anggie)

The Marnggie

15 pullups (or 30 jumping pull-ups)

20 Slam Balls

Run 400 meters

50 pushups

20 burpees

Hip Work

2. Track Workout

400 meter time trial

Then – 300 x 2, 200 x 2, 100 x 2

Finish with Glute Work

	400 meter run	Marnggie
Alan S
Alan W
Andrea
Bob
Bryan		33:00:00
Byron
Carla	2:55
Cotena		34:07 -3
David	1:20
Dawn R
Dawn S		32:56:00
Felicia
Greg
Heather P
Jackie
James		38:05:00
Jelena		35:00:00
Jennifer S	1:27
Jenny
Jerome		31:33:00
Jess
Jesse
Jessica		30:16:00
Jill		35:15:00
John T
Kris
Lauren		38:50:00
Lee Ann	2:37
Lisa B		35:21:00
Lisa Bur
Lynn	2:43
Mark		37:18:00
Nan
Nicole	2:39
Rholanda		35:32 -3
Richard	1:12
Ron
Serap
Shalya	1:55
Sinead	1:22
Susan E	3:00
Tangela		34:12:00
Telly		36:15:00
Todd		38:51:00
Tonya		35:35:00
Victoria		36:15:00
Ed
Blair	1:18
Emily	2:38
Leslie	2:40
Melissa S
Patrick G	1:27
Heather G	2:39
Amy		42:31 - 3
Andrea		32:32:00
Andrea J
Andy
Brandi
Caroline		35:00:00
Eric
Erica
Jason		38:10:00
Jenny		39:02:00
Jessica	1:24
John
Kim		38:10:00
Lisa
Mary		38:40:00
Nancy		33:25:00
Rachel
Richard		39:40:00
Ruth		38:08:00
Susanne
Tina		21:35 - 2.5
Wendy		30:30 - 3
Avelino	1:24
Brandon	3:58
Heather J	2:23
Kate	1:58
Kenneth
Kim L	1:38
Kristee	2:33
Marie	2:05
Meredith	2:19
Muffy	2:15
Nishana	1:43
Vict. S	2:23
Kenny	2:02

Wed/Sat Homework

This week's homework - Run a 5K. Newbies - do the best you can, even if this means you have to walk some/most of it. Map out the distance (3.1 miles) at www.mapmyrun.com

Post your time in the comments!

Oct. 23 - 3 Stations

Great work today!

12 minute stations

1. Shoulder Press - Bicep Curl - High Pull

2. Lunge - Jump Rope - Lunge - Jumping Jacks

3. Dips - DD Pushups - Skater Jumps - Run

October 22 - First Day of Camp

Newbies -

Record pushups/situps

Instruction on exercise technique: burpees, dd pushups, mt. climber, thruster, side raise

Circuit: 5 burpees 10 pushups 15 situps 20 squats cone run - 12 min. circuit

Vets –

800 meter time trial

Perfect Form Day for Vets

Complete 30 sec. Rounds of pushups, squats, burpees, situps, SDLHP

Then complete AMRAP (As Many Rounds As Possible) in 20 minutes using your 30 sec. Rep score

	800 Meter Run	Rounds	Pushups	Situps
Alan S
Alan W
Andrea		5.4
Bob	3:08	4.4
Bryan	3:19	6.2
Byron
Carla	4:59	4
Chantel
Cotena	5:30	4
David	3:23	4
Dawn R
Dawn S	3:22	5.8
Felicia	4:27	5.2
Greg	3:55	4
Heather P	4:36	4.6
Jackie	5:56	5
James	3:38	4.6
Jelena	3:39	5
Jennifer S	3:22	4.2
Jenny	3:36	3
Jerome	3:25	4.8
Jess	3:01	4.4
Jesse	3:37	4.8
Jessica	3:04	5.2
Jill	3:16	4.2
John T	3:52	4.2
Kris	5:26	3.2
Lauren	3:38	4
Lee Ann	4:18	4.8
Lisa B	3:19	5
Lisa Bur	4:10	4.4
Lynn	3:51	3.4
Mark	2:50	4.4
Nan	3:43	5.2
Nicole		3
Rholanda	4:48	4.6
Richard
Ron	4:14	4.6
Serap	3:46	4.2
Shalya	4:20	5.2
Sinead	3:33	3.8
Susan E	4:11	4.4
Tangela	3:34	4.8
Telly	2:49	4
Todd	3:14	3.8
Tonya	3:56	5.2
Victoria	2:57	5
Ed	2:40	5.2
Blair			20/6	25
Emily			8/28.	36
Leslie			31	23
Melissa S			9/21.	32
Patrick G			25	23
Heather G			27	25
Amy	5:53	5
Andrea
Andrea J	4:15	4
Andy	4:32	5
Brandi
Caroline	4:32	5
Eric	3:48	4.4
Erica
Jason	3:18	4.4
Jenny	3:54	4
Jessica	3:46	4.8
John	3:04	4.6
Kim		4.8
Lisa
Mary
Nancy	3:40	4.8
Rachel	3:46	4.8
Richard	3:20	4
Ruth	3:44	4.2
Susanne
Tina	3:50	5
Wendy	4:36	4.2
Avelino			31/7	21
Brandon			10/10.	7
Heather J			13	15
Kate			16	21
Kenneth			23	21
Kim L			25	36
Kristee			25	22
Marie			21	32
Meredith			15	7
Muffy			15-Feb	24
Nishana			41	18
Vict. S			20	20
Alan	3:03	4
Alyssa
Brianna
Deja
Dickie			28	21
Dwight	3:44	3.4
eve
Jessica	3:42	5.4
Jill B			22	32
joe
Kelly	4:10	4.2
Kristie	3:58	4.4
Leanna	4:05
Michelle B	4:00	5.4
Michelle S	3:44	5
Nicole D			33	29
Rebecca	3:20	5.8
Twanda