Mile Run
Teaching Stations - 1. Shoulder exercises with band 2. Jump rope 3. Cone drill 4. Swan dive with bar
| Pu/Si/Sq | Mile | ||
| Andrea | 21/41/45 | 7:54 | |
| Blair | 31/42 | 7:20 | |
| Bob | |||
| Bryan | 35/65/50 | 7:35 | |
| Byron | 30/20/15 | 10:06 | |
| Carla Long | 25/32/21 | ||
| Cassi | 14t6k/38/38 | 9:50 | |
| Cotena | 11:30 | ||
| Courtney | 19/29/41 | ||
| David | |||
| Dawn R. | 9:56 | ||
| Dawn S. | 17/44/37 | 7:21 | |
| Ed | 64/69/39 | 6:35 | |
| Felicia | 10t20k/40/44 | 9:59 | |
| Greg | 44/40/36 | 9:23 | |
| Heather Persson | 11,/20/20 | 10:06 | |
| Jackie | 25/32/35 | 12:16 | |
| James | 40t10/51/41 | 7:59 | |
| Jason W. | 27/30/25 | 9:08 | |
| Jeff Persson | 15/26/31 | 6:15 | |
| Jelena | 19/46/35 | 7:26 | |
| Jenny W | 13t 15/31/40 | 8:18 | |
| Jerome | 43/53/63 | 6:11 | |
| Jess | 30/40/39 | 6:16 | |
| Jesse | |||
| Jessica R. | 20/39/52 | 7:02 | |
| Jessica A. | 8t15/40/45 | ||
| Jill | 21/35/38 | 7:25 | |
| Kevin S. | 40/41/33 | ||
| Kristi K | 19/20/36 | 9:08 | |
| Kristee | 9t25/56 | ||
| Lauren | 22/49/38 | 7:29 | |
| Mark | 33/47/46 | 6:10 | |
| Nan | 30/30/35 | 8:57 | |
| Nicole | 10t16/29/31 | 9:36 | |
| Patrick | 30/33/23 | 7:24 | |
| Rholanda | 6t18/35 | ||
| Richard | 30/40/35 | ||
| Ron | 25/39/25 | 8:55 | |
| Serap | |||
| Shalya | 22/44/25 | 9:50 | |
| Susan | 19/37/31 | 8:45 | |
| Tangela | 21/29/29 | 8:19 | |
| Telly | 46/62/46 | 6:57 | |
| Than | 19/38/39 | 8:12 | |
| Todd | 31/44/44 | 6:48 | |
| Tonya | 33/43/43 | 9:10 | |
| Vanessa | 20/35/23 | 12:10 | |
| Victoria | 15t14/37/27 | 6:46 | |
| 7:00 AM | |||
| Alison | 25/30/32 | 11:50 | |
| Anitra | 20/31/25 | 15:33 | |
| Ashley | 12/25/,37 | 10:49 | |
| Erica | 36/50/49 | 7:37 | |
| Fred | 37/41/45 | ||
| Holly | 25/46/35 | 9:38 | |
| Jason | 23/60/40 | 7:13 | |
| Jason F | 15/35/22 | ||
| Jenny | 8:48 | ||
| John | 51/52/52 | 6:56 | |
| Kate | 21/32/32 | ||
| Kenny | |||
| Kevin C | 36/37/27 | 10:18 | |
| Kim | 23/50/32 | 10:13 | |
| Marie | 20/39/30 | ||
| Mary | 17/38/27 | 8:24 | |
| Megan | 11/27/,23 | 8:48 | |
| Melissa | 18/45/25 | 9:54 | |
| Meredith | 11:30 | ||
| Muffy | 10t15/40/27 | 9:57 | |
| Pete | 15/25 | 11:58 | |
| Rachel | 16t17/58/31 | 9:07 | |
| Ruth | 15/53/38 | 8:16 | |
| Stacy | 15/25/25 | 8:33 | |
| Susanne | |||
| Tina | 11/43/43 | 8:40 | |
| Tony | 25t3/47/36 | ||
| Trevor | 16/40/15 | 11:00 | |
| Vicki | 19/31/25 | ||
| Wendy | 10/25/,20 | 9:48 | |
| Alan | 21/36/36 | 6:37 | |
| Alyssa | 12t15/46/39 | ||
| Anatol | 8t14/25/16 | 11:40 | |
| Chantel | 3t22/47/42 | 9:52 | |
| Dickie | 29/34/31 | 9:36 | |
| Dwight | 36/60/30 | 7:20 | |
| Erin | 29/45/39 | 9:39 | |
| Jess King | 10t30/40/37 | 8:31 | |
| Jill | 22/47/25 | 8:00 | |
| Kelly | 34/61/36 | ||
| Kristie | 19/28/34 | 8:48 | |
| Michelle B | 20t13/59/38 | 8:06 | |
| Natalie | 20t19/49/39 | 8:00 | |
| Nicole D. | 21/27/29 | ||
| Rebecca | |||
| Sarah | 21t36/30 | 11:40 | |
| 10:00 AM | |||
| April | 17/40/30 | 10:15 | |
| Brandi | 30/42/32 | ||
| Jennifer | |||
| Julie | 39/33/33 | 7:45 | |
| Lara | 22/32/15 | 10:07 | |
| Lib | 16/23/25 | 13:12 | |
| Nancy | 37/33/42 | 7:50 | |
3 comments:
Today's workout should really be called, "the bait and switch". Allow me to elaborate:
1. We see the nicely laid out stations with different exercises which trigger our brains to think, "hmmm, lots of rest in between exercises that focus primarily on our upper body, which is nice, since our legs are killing us from yesterday's deceptively difficult first day of camp."
2. We have a nice and leisurely dynamic warm-up with only minimal focus on running, so as not to portend what tribulations are soon to follow.
3. And then the bait and switch. While most of us were scouting which station we'd like to start at, we heard this writer's most feared words:
"It's the MILE, people! Mile assessment today."
Dang.
Are anyone else's legs ready to go on strike? Mine are so mad at me and Josh, they want to kick my ass and then wrap his car in Saran Wrap or something.
Jelena, as much as my mind would like to run with you, there ain't an Advil big enough to get me to Grant Park tomorrow.
Never again will I take off three weeks between squats and burpees. But don't let me scare or intimidate the "newbies", as I tend to whine a bunch. Usually in haiku, but I'm too sore today to wax poetic.
my legs hurt so bad I could barely drive home :)
It hurts so that I know it works
I am with G-Man - bait and switch indeed. I am sooooo sore, but still spry. I will try my best to run (jog) with the FitWit Runners tonight.
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