March 31 - The Donkey Kong Workout

3/31

Donkey Kong

Increase rep count by 10 each level.

Wall pushups - wall jumps

Squats – burpees

Shoulder Press and Squat High Pull (knuckles touch ground)

Finish – split group 3 rounds

½ on wall for alternating 45 sec. Dips and 45 sec. Step ups

½ in grass alternating 45 sec. Spiderman and 45 sec. Ankle taps

6 AM roster	Donkey Kong
Alan	10
Alicia C.	12
Andrea	10
Betsy R.	11
Blair
Brad	9
Bryan	13
Byron
Carla	9
Cassi	11.5
Catherine
Cathy
Courtney
David
Dawn R.
Dawn S.	10
Ed	13
Elizabeth
Gigi
Greg
Heather
Jackie
James	9
Jason	12
JD
Jeff P.	9
Jelena	9
Jenny W.	11
Jerome	11
Jess	11
Jesse
Jessica
Jill
Kevin R
Kristi K
Lauren	9
Lawrence
Lisa B
Mark	8
Nan
Nicole	9
Nicole C.
Patrick	9
Richard
Ron	10
Serap
Shalya	13
Susan
Tangela
Telly
Than	11
Todd	11
Tonya
Vanessa	9
Victoria	11
Camper of the Week
7:00 AM
Alison
Andrea
Ashley
Aubrey	9
Brandi
Carla
Charice
Jason
Jenny	11
John	12
John T.
Kate
Keegan	11
Kenneth
Marie
Mary	10
Megan	9
Melissa
Meridith
Michelle	10
Muffy	9
Preston
Rachel
Ruth	9
Stacy
Susanne	10
Tiffany	9
Tina
Tom	11
Tony
Vicki	9
Wallace	9
Wendy	9
Camper of the Week
6:00 PM
Alan	9
Alyssa
Anatol	9
Brianna
Chantel
Dwight	10
Erin
Jessica K.
Jill	9
John Y	9
Ken C
Kenneth Wayne
Kevin C.	10
Kristie	11
Michelle S
Natalie	11
Rebecca
Sarah	10
10:00 AM
April	10
Caryn
Jessica A.
Lara
Mary Ellen
Nancy	10

Schedule for week of 3/31

Mon - Grant Park - Cyclorama/Zoo
Tues/Thurs - Southside
Friday - Grant Park - rec. center

March 28 - Station Drills & 800m time trial

3/28

800m time trial at Southside

1/3 group – tennis court cone drills – agility ladder - 12 minutes

1/3 group – Wall Ball (45 seconds) – Rest (15 seconds) – Medicine Ball Partner Passes (45 seconds) Rest 15 seconds [ Repeat 6 times = 12 minutes]

1/3 group – Jump Rope (45 seconds) – Rest (15 seconds) – Push-ups (45 seconds) – Rest 15 seconds [ Repeat 6 times = 12 minutes]

6 AM Roster	800m run
Alan
Alicia C.	3:47
Andrea
Betsy R.	3:27
Blair
Brad	3:57
Bryan	3:13
Byron	4:03
Cassi
Carla
Catherine
Cathy
Courtney
David
Dawn
Dawn	4:04
Ed	3:16
Elizabeth
Gigi
Greg
Heather
Jackie
James
Jason	2:49
JD	4:37
Jeff P.	2:45
Jelena	3:18
Jenny W
Jerome	2:35
Jess
Jesse	3:23
Jessica
Jill
Kevin R	2:42
Kristi K
Lauren	3:15
Lawrence
Lisa B	3:37
Mark
Nan	3:34
Nicole
Nicole C
Patrick	2:57
Richard
ron
Serap
Shalya	3:53
Susan
Tangela
Telly	2:51
Than	3:04
Todd
Tonya	4:09
Vanessa
Victoria
Week
Camper of Week
7 AM Roster
Alison
Andrea	3:22
Ashley
Aubrey
Brandi
Carla
Charice	5:38
Jason	3:08
Jenny	3:42
John	2:45
John Tietter
Kate
Keegan
Kenneth
Marie
Mary	3:54
Megan	3:16
Melissa
Meridith	4:40
Michelle
Muffy	4:23
Preston
Rachel
Ruth	3:42
Stacy	3:00
Susanne
Tiffany
Tina	3:49
Tom
Tony	3:57
Vicki	4:35
Wallace	4:25
Wendy	6:30
Week
Camper of Week
6 PM Roster
Alan
Alyssa
Anatol
Brianna
Chantel
Dwight
Erin
Jessica K.
Jill
John Y
Kenneth Wayne
Kevin C.
Kristie
Michelle S
Rebecca
Sarah
Week
Camper of Week
April	4:30
Caryn
Jessica A.
Lara	4:07
Mary Ellen
Nancy

March 27 - Live TV Debut

Great job today on "Good Day Atlanta"

5-minute wheel – count reps at every station (4 rounds)

1. KB High Pull 2. Slam Ball 3. Thrusters 4. burpees 5. wall jumps

Steps & ab combo on the steps of cyclorama

Here's the "Good Day" link to see our videos.

March 26 - Homework

Find a nice hill that takes 30-45 seconds to run up to the top.

At the bottom of the hill, complete 10 lunges each leg and 20 pushups.

Sprint up the hill.

At the top of the hill, complete 20 tuck jumps and 20 situps.

Walk/Jog down the hill.

How many rounds can you do in 20 minutes?

Good Luck!

March 25 - Team Day

Indoors

17 touch drill

1. 3 man teams – 1 person sprinting down the field and back – 1 person completing the exercise to contribute to the team total – 1 person resting after sprinting

100 jumping lunges

100 plyo pushups

100 squat jumps

50 pushup burpees

Team Point Scoring with boards

Points:

50 curls

40 side raise

30 tuck jumps

30 dips

30 thrusters

15 bronco burpees

Group Strength Drills:

Plank to pushups
Walking Pushups- Get in plank and walk with your hands 4 counts forward and back keep repeating for a minute.
Slow Pushups

Tuesday Site Change

Due to cold weather, Tuesday's morning workouts will be indoors at Southside.

March 24 - Running Tabata

No rest in between tabata and run. As soon as the last tabata interval (the 8^th one) is over, your group takes off on a run around the track.

Tabata Superman
400 Meter Run

Rest 30 seconds
Tabata Push-Ups
400 Meter Run

Rest 30 seconds

Tabata Squats

400 Meter Run

Rest 30 seconds
Tabata Sit-Ups

400 Meter Run

Group hips

6 AM roster	S'man - Sq - Pu - Su
Alan	9 9 11 7
Alicia C.	1 7 16 11 17
Andrea	12 10 17 15
Betsy R.	18 13 16 11
Blair
Brad	14 10 12 10
Bryan	20 8 17 15
Byron
Carla	17 7 10 7
Cassi	21 6 13 8
Catherine
Cathy
Courtney	x 9 16 15
David	19 15 17 10
Dawn R.	15 7 13 10
Dawn S.	14 7 14 14
Ed	20 17 10 14
Elizabeth	25 14 15 13
Gigi	11 8 8 7
Greg
Heather	18 13 13 13
Jackie
James
Jason	15 12 15 10
JD	17 6 17 13
Jeff P.	19 12 14 16
Jelena	10 7 11 13
Jenny W.
Jerome
Jess	20 9 12 9
Jesse	19 8 15 9
Jessica	16 9 16 9
Jill	19 8 14 19
Kevin R	13 4 13 11
Kristi K
Lauren	20 8 14 17
Lawrence	20 20 15 20
Lisa B	14 8 14 9
Mark	18 8 15 12
Nan	17 11 15 13
Nicole
Nicole C.
Patrick
Richard
Serap
Shalya	14 7 13 17
Susan	17 8 12 12
Tangela
Telly	25/9/15/16
Than	26 5 15 12
Todd	20 10 15 11
Tonya	18 x 12 13
Vanessa	22 6 10 8
Victoria	17 9 17 15
Camper of the Week
7:00 AM
Alison	20 10 12 12
Andrea	34 9 13 14
Ashley
Aubrey	27 5 10 10
Brandi
Carla
Charice	15 x 13 16
Jason	19 5 15 18
Jenny	19 7 13 13
John
John T.
Kate
Keegan	25 10 10 10
Kenneth	10 10 12 15
Marie
Mary	17/7/11/13
Megan	21 10 12 13
Melissa
Meridith	19 12 18 10
Michelle	18 12 14 16
Muffy	20/10/13/12
Preston	25/10/16/10
Rachel
Ruth	17 7 12 12
Stacy	25 8 15 14
Susanne	25/10/17/17
Tiffany	21 6 12 9
Tina	17 7 15 13
Tom	20 x x 15
Tony
Vicki	12 11 9 8
Wallace
Wendy	25/8/13/10
Camper of the Week

6 PM

Alan 21/5/12/14

Anatol 12/5/10/7

Bri 20/9/15/12

Dwight 20/9/15/17
Jessica 20/14/15/12
Jill 20/10/11/8
John 12/7/10/5
Kevin C 16/12/12/10
Kristie 25/13/14/20
Michelle S 25/9/20/15
Rebecca 19/9/15/15
Sarah 16/9/13/10
Natalie 22/12/14/14
April 20/9/12/11

Schedule for week of 3/24

Monday - Southside
Tuesday - Grant Park Rec. Center
Thursday - Grant Park - Cyclorama - tentative because of Good Day Atlanta
Friday - Southside

March 21 - Mile run & circuit work

Mile

15 min. circuit –

20 side burpees – 20 rows with new pvc bars– 20 KB High Pulls – 20 – jumping slam ball -20 – side raises – Run 100 meters and back

Team Relay with med ball – plank circle. 3 teams – each team down in a plank circle, and one person gets up to run around the circle with the med. Ball. Keep going for 2 rounds.

Compare times to March 6.

6 AM roster	21-Mar
Alan	7:32
Alicia C.	7:40
Andrea
Betsy R.
Blair
Brad	8:50
Bryan	7:55
Byron
Carla	8:30
Cassi
Catherine
Cathy
Courtney
David	6:57
Dawn R.	9:31
Dawn S.
Ed	6:50
Elizabeth
Gigi
Greg
Heather	9:02
Jackie
James
Jason	6:56
JD	10:00
Jeff P.	6:26
Jelena	7:05
Jenny W.	8:06
Jerome	5:44
Jess	6:41
Jesse	8:23
Jessica
Jill	7:03
Kevin R	6:18
Kristi K
Lauren	7:13
Lawrence
Lisa B
Mark	6:12
Nan	8:09
Nicole
Nicole C.
Patrick	6:57
Richard
Serap
Shalya	8:24
Susan
Tangela
Telly	6:53
Than
Todd	6:47
Tonya	9:53
Vanessa	10:13
Victoria	6:55
Camper of the Week
7:00 AM
Alison	9:55
Andrea	7:45
Ashley
Aubrey
Brandi
Carla
Charice	12:33
Jason	6:55
Jenny	8:02
John	6:34
John T.	7:59
Kate
Keegan
Kenneth	10:15
Marie
Mary	8:04
Megan	7:22
Melissa
Meridith	10:20
Michelle	9:31
Muffy	9:41
Preston	7:59
Rachel
Ruth	8:19
Stacy	6:47
Susanne
Tiffany	12:30
Tina	8:03
Tom	7:03
Tony	9:14
Vicki
Wallace	9:58
Wendy
Camper of the Week
6:00 PM
Alan	6:14
Alyssa
Anatol
Brianna	7:19
Chantel
Dwight
Erin	7:57
Jessica K.	7:38
Jill
John Y	9:56
Ken C
Kenneth Wayne
Kevin C.	7:56
Kristie
Michelle B	7:57
Michelle S	8:05
Natalie
Rebecca	8:17
Sarah

Mary Ellen 8:52

March 20 - Bring a Friend

Bring a Friend @ Southside

1. Dice Game Circuit:

Run 100m and back

Lunge 30m

Bear crawl 30m

Power skip to the playing cards

Roll 2 dice. Complete 20 reps for the corresponding # rolled.

1. Burpees

2. Pushup

3. Squat

4. Situp

5. Shoulder Press - bands

6. Bicep Curl

2.

100 jump ropes - 20 thrusters – 20 slam balls(jumping slam balls for vets) – 20 broad jumps - 20 kettle bell swings

3/19 Homework

20 pushups, 30 situps, 40 squats, sprint 100 meters, 10 burpees - rest 3 minutes and repeat 5x

Make sure to give yourself the proper rest on this one. If you go hard, you will need the rest!

March 18 - Buddy Day

Buddy-Buddy Day

Featuring Fat Turkish Jessica

5 laps with the bar– alternating with a partner who is doing Turkish Get up

Run down to bball field area for second portion:

(Cones are set up in a zigzag fashion . . . .like the gauntlet)

Cone 1 – 20 pushups with a row ---- lunge between cones

Cone 2 - 20 barrier jumps

Cone 3 – 20 push presses each arm

Repeat for 15 min.

Finish with ab and superman drills with buddy.

March 17 - Tabata, Hill Runs, & More

Tabata Pushups, Situps, Squats

Hill Runs (12 min) Running from bottom parking lot to the driveway that goes to the light on Cherokee. Sprint up hill – walk/jog down.

½ group stations at wall:

(6 min. each group)

½ -10 pushout squat jumps – 10 dips – 10 step-ups or bench jumps

½ - 20 side plank hip touch each side - 20 twists each side - 20 hip thrusts

Compare Tabata times to Feb. 26.

6 AM roster	Tabata
Alan
Alicia C.	11/17/14
Andrea	11/16/17
Betsy R.
Blair
Brad	10/10/13
Bryan	17/20/23
Byron
Carla	9/11/16
Cassi	7/11/15
Catherine
Cathy
Courtney
David	12/14/17
Dawn R.
Dawn S.	7/12/18
Ed	17/18/10
Elizabeth	12/13/17
Gigi
Greg
Heather	15/16/16
Jackie	13/20/18
James
Jason	12/14/16
JD	7/13/13
Jeff P.	11/16/18
Jelena	8/15/15
Jenny W.
Jerome	12/18/23
Jess	7/12/21
Jesse	10/12/17
Jessica
Jill	8/20/15
Kevin R	3/12/12
Kristi K
Lauren	10/16/20
Lawrence	20/15/20
Lisa B
Mark	10/13/15
Nan	10/14/16
Nicole	10/11/15
Nicole C.
Patrick	12/10/14
Richard	8/14/12
Ron	15/13/14
Serap
Shalya	9/12/14
Susan
Tangela
Telly
Than
Todd	11/15/20
Tonya	-/16/17
Vanessa	8/13/10
Victoria
Camper of the Week
7:00 AM
Alison	8/12/12
Andrea	10/17/16
Ashley
Aubrey	8/10/10
Brandi
Carla
Charice	5/9/13
Jason
Jenny	8/14/14
John	15/16/20
John T.	11/9/13
Kate
Keegan	10/10/10
Kenneth
Marie
Mary
Megan	11/13/12
Melissa
Meridith	11/13/17
Michelle	11/11/10
Muffy
Preston
Rachel
Ruth	7/13/17
Stacy	10/14/17
Susanne
Tiffany	9/10/14
Tina	5/15/16
Tom	9/15/13
Tony	5/8/16
Vicki
Wallace	11/9/12
Wendy	8/10/16

10 AM

Nancy 7/9/15
Michelle 12/16/15
Mary Ellen 8/14/18

6PM
Alan 8/15/15
Anatol 7/8/10
Dwight 10/18/16
Jill 6/10/12
John Y 5/6/15
Kevin C. 12/8/15
Kristie 14/20/15
Michelle 8/16/20
Rebecca 11/18/19
Sara 10/12/13
Natalie 10/15/17