January 31 - Bring a Friend Day

2 circuits – 18-20 min.

1. Card Game Circuit:

Run a cafeteria loop

Lunge length of court

Bear crawl width of court

Power skip to the playing cards

Draw 2 cards – Spade – Burpees

Heart – Pushup

Club – Squat

Diamond - Situp

2. 100 jump ropes - 20 thrusters – 20 wall balls – 20 broad jumps - 20 kettle bell swings

Homework

Running club meets at 6:30 in Grant Park

OR

10 push-ups
15 sit-ups
20 squats
Sprint 100 meters

Repeat for 20 minutes - How many rounds can you do?

This is a tough one if you commit to keeping a fast tempo for the entire 20 minutes.

January 29 - The Lisa

Lisa B.

5 rounds for time:

200 Jump Rope (40 doubles)

40 situps

20 burpees w/ pushup

30 sec. stations

Pullups/Shoulder Press/KB Swings

	1/29/2008
	Lisa B
6AM
Andrea
Blair
Bob
Bryan	18.36
Byron	39.29
Carla Long	37.37
Cassi	27.13
Cotena
Courtney	40.22
David	28.42
Dawn R.	39.22
Dawn S.	26.47
Ed	21.56
Felicia	29.52
Greg	37.02
Heather Persson	40.45
Jackie	31.14
James	26:52
Jason W.	21.36
Jeff Persson	34.45
Jelena	26.12
Jenny W.
Jerome
Jess
Jesse	32.32
Lady Jess	32.06
Jessica A.
Jill	25.39
Kevin S.
Kristi K	29:54
Kristee
Lauren	24.53
Mark	27.13
Nan	27.39
Nicole	31.33
Patrick	34.52
Rholanda
Richard	36.25
Ron
Serap
Shalya	24.3
Susan	36.17
Tangela	27.55
Telly	28:03
Than	25.38
Todd	34.1
Tonya	29.52
Vanessa
Victoria	26.24
7AM
Alison
Anitra
Ashley	33.12
Erica	27.31
Fred
Holly	29.42
Jason	21.38
Jason F
Jenny	32.22
John	20.5
Kate	35.26
Kevin C	25:25
Kim
Marie	dnf
Mary	28.47
Megan	32.05
Melissa	34:17
Meredith
Muffy	35.39
Pete	41.32
Rachel
Ruth	26.34
Stacy	28.34
Susanne	27.59
Tina	33.38
Tony	38.56
Trevor
Vicki	dnf
Wendy	37.56
Sindy
6PM
Alan	29:09
Alyssa	28:121`
Anatol
Brianna
Chantel	22:14
Dickie
Dwight	22:15
Erin
Jess King	24:46
Jill	33:56
Kelly
Kristie	21:04
Michelle B
Natalie	20:54
Nicole D
Rebecca	23:50
Sarah	28:53

Bowling - February 2

We're going bowling as a group on Feb. 2 from 3-5 pm at Midtown Bowl.

Cost is about $8/person to reserve lanes for 2 hours and shoe rental is $3.50.

We need to know how many lanes to reserve, so please post a response to the comments, letting us know how many people you'll be bringing. Family and friends are welcome!

January 28 - Mini Tour of Grant Park

We tried a new route this time for the Tour of Grant Park . . . routine is the enemy!

Pullups - Dips - Situps - Squats - Burpees - Mt. Climbers - Hill sprints - Squat jumps - Tuck jumps - Lunges - Supermans - Pushups

7 AM was looking pretty thin today - hope to see a loaded 6 PM class!

Nice work to those of you who braved the cold this morning.

Monday - Outside in Grant Park

We're changing locations on Monday because the weather looks like it will be around 40 degrees or so. We'll meet in Grant Park at the recreation center. Directions: From I-20, go south on Blvd. and make a right at the first street - Sydney. Sydney dead-ends into the park entrance, and you can park by the tennis courts or on the street. We'll meet in front of the brick building across from the baseball fields.

Questions - call 404-610-9787.

Running Club

We're going to shift our starting location (so we can have switch up our running scenery some) by going over to start in Candler Park. If you don't know - Candler Park is on McLendon about 3/4 mile from the center of Little Five Points (you can see on the route map).

We are doing 2, 4 mile loops this weekend. I'd encourage people to glance at the loops beforehand (at least the first one for those just doing one loop - I'm doing my best to keep them simple with few turns).

Loop 1:
http://www.mapmyrun.com/run/united-states/ga/atlanta/188521888

Loop 2:
http://www.mapmyrun.com/run/united-states/ga/atlanta/682830481

As always, we will meet at 8:30 and you can call me if needed - 404.509.1032

See you out there!

Jelena
who will not be at 6:00 a.m. bootcamp b/c she has to be at work before 7:00 :(

Super Bowl Party

Hi folks,

Telly (mostly 6 am, sometimes 6 pm, always late) is hosting a Super Bowl party at his place right down the street from Southside High School.

Here's the evite link. I think you can just add yourself to the list. If it doesn't work, we'll send it separately.


http://www.evite.com/app/publicUrl/RBUGCKRWBFKROVYTXNSU/SBExtra

January 25 - Pentathlon Pairs Competition

1 trainer at each of the 5 stations to monitor and time partner competitions.

Each pair attempts to complete each trainer task as fast as possible. (6 min. time limit at each station) Each pair will be given a sheet of paper to record their times from each event, and the team with the lowest total time at the end of the day, is the winner.

Only one person may be exercising at time.

1. Complete 100 double unders (500 singles) (30 rep max. each person.
2. Run 10 court widths and do 15 pullups. Each partner does this twice.
3. Complete 150 lunge steps (30 lunge max each person)
4. Complete 75 pushup burpees (20 burpee max each person)
5. Complete an 8-4-2 as fast as possible

10 AM Meet at Boys and Girls Club - 1/25

Hockey All-Star Game Tickets

We have 3 all-star hockey tickets for this weekend's tournament available for sale.

The event is sold out.

The tickets include the NHL Superskills Competition on Saturday (7pm) and the All-Star Game on Sunday (6pm). They are in section 410, row C (go to www.nhl.com if you want more information about the event).

The face value is $195 each.

I need to get rid of these today. They will go the highest bidder with a 3pm cutoff time.

If you're interested, please e-mail me at afeuiltault@na.ko.com

Thanks
Andrea & Jerome

January 24 - I hope you're hungry!

FitWit Sandwich
Run 1200 meters (6 cafeteria laps)
150 squats
50 situps
50 pushups
25 wall burpees
50 pushups
50 situps
150 squats
Run 1200 meters

Eat up!

New pictures: http://www.flickr.com/photos/22926012@N03/

	1/24/2008
	FitWit Sandwich
6AM
Andrea	35.04
Blair
Bob	38.37
Bryan	30.17
Byron	43.35
Carla Long	38.55*
Cassi	37.50
Cotena
Courtney	44.30
David
Dawn R.	40.22*
Dawn S.	33.50
Ed	27.45
Felicia	36.40
Greg	39.55*
Heather Persson	39.52*
Jackie	49.37
James
Jason W.	33.19
Jeff Persson	38.00 situps
Jelena	39.52
Jenny W.
Jerome
Jess	36.44
Jesse
Jessica R.	43.49
Jessica A.
Jill
Kevin S.
Kristi K
Kristee
Lauren	34.05
Mark	32.50
Nan	36.43
Nicole	40.14
Patrick	43.15
Rholanda	-
Richard	43.15
Ron
Serap
Shalya	38.34
Susan	37.57
Tangela
Telly
Than	42.10
Todd
Tonya	38.58
Vanessa
Victoria	33.55
7AM
Alison	42.50
Anitra
Ashley	41.01
Erica
Fred
Holly	40.06
Jason
Jason F	39.03
Jenny	31.07
John	31:07
Kate	42:00*
Kevin C
Kim
Marie	40.45*
Mary	39.06
Megan	45.45
Melissa
Meredith	41.22
Muffy
Pete	43.08
Rachel
Ruth	36.27
Stacy	40.10
Susanne
Tina	45.48
Tony
Trevor
Vicki
Wendy	40.32
Sindy
6PM
Alan	45.45
Alyssa
Anatol
Brianna
Chantel
Dickie
Dwight
Erin
Jess King	32.24
Jill	42:16
Kelly
Kristie	35.37
Michelle B	36.15
Natalie	36.04
Nicole D
Rebecca	34.05
Sarah
	* no run

April 42:35
Julie 40:15
Nancy 41:43

Camp Social Questions

We'd like to plan another camp social for Feb. 2. Any ideas?

Roller skating was on the agenda, but we won't be able to hold a private party until 11 pm. We can skate on Sunday night during the 21+ skate from 8-12, so that's an option.

Other ideas . . . . house party? bowling? whirly ball (Part 2)?

January 23 - Camp Gone Crazy

Camp Gone Crazy

2 Groups – 60 seconds per exercise- 3 rounds in each group. 60 sec. Rest between rounds and 3 min. rest between groups.

1. Camp Gone Crazy 1 2. Camp Gone Crazy 2

Slam Ball Wall Ball

Situps Bench Jumps

Dips KB Swings

Pushups Mt. Climber

KB High Pull Thrusters

January 21 - The Dawn

Dawn:

10 burpees

15 step-ups each leg

20 dips

25 squats

2 laps

As many rounds in 30 minutes

5 min. ab series:

30 secs. Each of situps, reach throughs, ab-bike, ankle taps, reverse crunch

rest 20 secs. & repeat

	1/22/2008
	The Dawn
6AM
Andrea	4-2
Blair	5
Bob
Bryan	5-2
Byron
Carla Long
Cassi	4
Cotena
Courtney	4
David	4-4
Dawn R.	3-4
Dawn S.
Ed	6
Felicia	4
Greg
Heather Persson	2-1
Jackie
James	4-1
Jason W.	4
Jerr Persson	3
Jelena	4
Jenny W.	5
Jerome
Jess	5-2
Jesse	4
Jessica R.	5-4
Jessica A.
Jill	-
Kevin S.
Kristi K	4
Kristee
Lauren	4-4
Mark	5-2
Nan	4-1
Nicole	3-3
Patrick
Rholanda
Richard	4-1
Ron	4
Serap
Shalya	4
Susan	3-4
Tangela	4-1
Telly	6-1
Than	5-4
Todd	4-4
Tonya	4
Vanessa	3*
Victoria	5-2
7AM
Alison	4-4
Anitra
Ashley	4
Erica
Fred
Holly	4
Jason	5
Jason F	4
Jenny	5
John	4
Kate
Kevin C	3-1
Kim	3
Marie	3-4
Mary	5
Megan	4
Melissa	3-2
Meredith	4
Muffy	4
Pete	3-1
Rachel
Ruth	4
Stacy	4-4
Susanne	4-4
Tina	3-4
Tony	4
Trevor
Vicki	3-2
Wendy	4
Sindy
6PM
Alan	4-1
Alyssa
Anatol	3-1
Brianna	4-4
Chantel	4
Dickie
Dwight	4-4
Erin	4
Jess King	4-4
Jill	4-1
Kelly
Kristie	4-4
Michelle B	4-4
Natalie	4-1
Nicole D	3
Rebecca	4-4
Sarah	3-4

July cruise anyone?

Tonya King asked me to post this about a group cruise . . . .

Cruise on Carnival
Carnival
July 6 - July 10
Freeport and Nassau Bahamas
Sails from Port Canaveral (hour from Orlando)

The information is as follows -

The cost today per/person is $509 - as you can see it is filling up quickly and some of the cheaper fairs are selling out.

We are booking through Carnival. That means we lock in our room rate today and IF prices go down or any discounts are given for military, prior customers, AAA, or anyone over the age of 55 or if prices come down because it doesn't completely sell out they will discount your fare and/or upgrade you. You will need to call to get them to do this so you might want to keep an eye on the fares and spread the word if you see prices drop.

What you need to do

1. Call Candy at Carnival 1-800-819-3902 x 85977

2. Tell her you are with the Tonya King party.

3. Select the type of room you would like - there are ocean view rooms for a little more or adjoining rooms or even suites.

4. Put down the $150 deposit per/person and wait.

Final Payment needs to be made by May 6, 2008. If you decide you don't want to go the deposit is refundable until May 6.

You can also name a guest up until that date....so if you decide you want to change your roommate....you can.

If you are a single person and would like to find a person to share the room with let me know and I will try to connect you with another person.

This amount includes all of your food on the boat. There are restaurants open 24 hours a day. If you would like to dine with Matt and I or other people in our group we are going to select the late dinner at 8:00. Candy will know this.

The only thing you will have to pay when you got on the boat is for any excursions, alcohol and gratuity. The recommended gratuity is $10 per person per day. It can be added to your sign and sail. That is the fun little card that you get when you get on the boat that is tied to a credit card. :)

Tea, juice and water are part of your price.

If you want to purchase a soda card it is $22 plus 15% gratuity. Don't tell Candy, but Matt and I bought one and shared it. Otherwise they are $1.75 a can. Again, it is something you can decide when you get on the boat.

So most important...go ahead and reserve a room if you think you are likely to go. DO IT TODAY! Worst case - you cancel and you get your money back.

Call me if you have any questions

770 401-5067

also information can be found on

http://www.carnival.com/searchResults.aspx?src=ms&embkCode=PCV&dat=072008

just click on the 4 day Bahamas to see more information.

Prices did go up in the last few days so Hurry!

January 18 - Fun Friday?

Tag Warm-up

Team Point Scoring Game

Team Relays

Foot Game

Extended Stretch

Congrats on putting in great effort for the first 2 weeks of 2008!

I'm trying something new with the pictures. Check it out: http://www.flickr.com/photos/22926012@N03/

January 17 - Buddy Day

Buddy Day

Me and my ball/bar day

Carry ball/bar/bell throughout warmup, workout, and stretch

One big circuit (25 minutes):

10 lunges each leg

10 Get ups – anyway you can without dropping the buddy

10 step ups

10 pushup to row each arm

Run around cafeteria

17 touch drill

Glute/Hip Series to finish

Homework & Running Club info.

Telephone pole runs - For 30 minutes: Run the distance of 2 telephone poles, then walk 2 poles. Run 3 poles, walk 3 poles. Run 4, walk 4. Repeat starting over at 2 telephone poles. The walk should be a power-walk/jog.

Running Club info:

Hey Guys,

We are doing our mid-week run Wed. - and this week we'll remain on our standard 2 loops around Grant Park (total of 4.4 miles).

Start time is 6:30 p.m. at the Grant Park Rec Center off Sydney & Park and we can readily accommodate all speeds of runners at this shorter, mid-week run so come out even if you balked at the longer Saturday runs!

If anyone else is interested in joining us on the Berry College Viking half marathon (March 1st) - the info can be found here - http://www.berry.edu/academics/education/elementary/BerryHalfMarathon.asp

Jelena
404.509.1032

January 15 - The Green Bean & Core Work

Green Bean aka The Lauren

20 burpee pushups
20 dips
20 broad jumps
20 thrusters

Core Work - plank holds, pushup holds

Ab Training

	The Green Bean
6AM
Andrea
Blair	3
Bob	2.25
Bryan	5
Byron	2.5
Carla Long	2
Cassi	3
Cotena
Courtney	2.25
David	3
Dawn R.	2
Dawn S.	3
Ed	6
Felicia	3.5
Greg	3
Heather Persson	2.75
Jackie
James	3
Jason W.	4
Jeff Persson	2
Jelena
Jenny W.
Jerome	5
Jess	4
Jesse	3.5
Jessica R.	3
Jessica A.
Jill	3.25
Kevin S.
Kristi K	3
Kristee
Lauren	3.5
Mark	4.75
Nan	3
Nicole	3
Patrick
Rholanda	3
Richard	2.5
Ron	3
Serap
Shalya	4
Susan	2.25
Tangela	3
Telly	4.25
Than	3.25
Todd	3.25
Tonya
Vanessa
Victoria
7AM
Alison	2.5
Anitra	2.5
Ashley	2.5
Erica	4.75
Fred
Holly
Jason	3.25
Jason F
Jenny	3
John	4.25
Kate	3
Kevin C
Kim
Marie	3
Mary	3.75
Megan	2.25
Melissa	2.75
Meredith	3.75
Muffy	3.5
Pete	1
Rachel
Ruth	3.5
Stacy	2.75
Susanne	3
Tina	3
Tony	2.25
Trevor
Vicki	3.25
Wendy	2
Sindy

10:00 AM	Lauren
April	3
Brandi
Jennifer
Julie	3.25
Lara
Lib
Nancy	3.5

January 14 - Tabata & Split Group Work

Tabata - Push-up, Sit-up, Squat

Split group:

1. 17 Touch drill, tabata broad jump burpee w/ jumping lunge

2. 8 - 4 - 2, Band ladders with shoulder press and side raise

Pushup Situp Squat 6AM Andrea 15 20 Blair 8 10 11 Bob Bryan 11 16 21 Byron 6 10 13 Carla Long 6 9 12 Cassi 7 7 13 Cotena Courtney 5 10 17 David 10 8 16 Dawn R. Dawn S. 5 14 18 Ed 15 16 16 Felicia Greg 7(k) 7 12 Heather Persson 7 7 9 Jackie 9 7 15 James 8 15 15 Jason W. 6 10 10 Jerr Persson 0 5 11 Jelena 5 11 12 Jenny W. 5, 5(k) 8 20 Jerome 9 16 23 Jess Jesse 5 8 13 Jessica R. 6 6 20 Jessica A. Jill 7 18 17 Kevin S. Kristi K 11 9 16 Kristee Lauren Mark 6 10 15 Nan 7 11 15 Nicole 8 10 15 Patrick Rholanda Richard 6 11 11 Ron 7 10 16 Serap Shalya 7 13 Susan 7 12 12 Tangela Telly Than 3 9 15 Todd 9 10 16 Tonya Vanessa 0 0 0 Victoria 7 12 17 7AM Alison 3 6 10 Anitra 6 6 10 Ashley 6 10 10 Erica 10 17 14 Fred Holly Jason 3 12 15 Jason F Jenny 4 12 13 John 10 12 17 Kate 10 dips 9 11 Kevin C Kim 8 14 11 Marie 6 10 12 Mary 10 15 13 Megan 5 1 10 Melissa Meredith Muffy 8 13 12 Pete 2 6 10 Rachel Ruth 5 13 15 Stacy 5 9 12 Susanne Tina 5 10 14 Tony 4 5 9 Trevor Vicki 6 7 10 Wendy 3 11 11 Sindy 8 9 18 6PM Alan 3 11 14 Alyssa 7 12 14 Anatol 5k 6 10 Brianna 8 16 14 Chantel 5 17 15 Dickie Dwight Erin Jess King 7k 10 15 Jill 6 12 12 Kelly 15 14 Kristie 7 15 14 Michelle B 7 Natalie Nicole D Rebecca Sarah 9 11 14

10:00 AM Pu/Si/Sq April 11, 10, 11 Brandi 8, 16, 12 Jennifer Julie Lara 8, 8, 8 Lib Nancy 7, 9, 10