Everyone: Mile run
Split Group (15 min. each)
Short sprint work:
50 meter sprint rest 30 sec.
Then complete the following as fast as possible:
10 burpees
10 star jumps
10 squat jumps
Rest 60 seconds
3 rounds
Group 2:
Alotta Tabata:
40 seconds of exercise, 20 seconds of rest, repeat for each exercise. 3x each exercise before moving stations.
- Dips
- KB Swings
- Slam Ball
- Pull – ups or jumping pull-ups
| 6 AM Vets |
|
| | Alicia C | MILE | 7:17 | | Allison C |
|
| | Amanda Easley |
|
| | Andrea |
|
| | Apryl |
| 8:24 | | Aubrey |
|
| | Betsy |
|
| | Bob |
|
| | Brad |
| 8:00 | | Bryan W |
| 7:34 | | Carla |
|
| | Cassi |
| 9:20 | | Catherine |
| 9:37 | | Celeste |
| 9:30 | | Chantel |
| 9:34 | | Christine |
|
| | Cotina |
|
| | Dawn R |
|
| | Dawn Smith |
| 7:47 | | Donna Paul |
| 9:59 | | Dori |
|
| | Ed |
| 6:30 | | Elizabeth |
| 6:58 | | Greg P |
|
| | Greg S |
|
| | Haley Schwarz |
| 10:39 | | Hallie Fisc. |
| 13:56 | | Heather Persson |
|
| | Jackie |
|
| | James |
| 7:29 | | Jason |
| 7:02 | | Jerome |
|
| | Jess Bowers |
| 6:07 | | Jessica |
| 6:48 | | Jessie |
| 7:46 | | Jill |
|
| | Katie |
|
| | Kevin Rose |
|
| | Kristen |
|
| | Laura W |
| 9:13 | | Lauren |
|
| | Lisa B |
| NR | | Luke |
| 9:33 | | Mandy |
|
| | Mark |
| 6:00 | | Melissa |
| 8:26 | | Mike Benzie |
|
| | Nicole B. |
|
| | Pat |
|
| | Richard |
|
| | Rico |
| 7:02 | | Ron |
|
| | Scott |
| 6:57 | | Serap |
| 8:31 | | Shalya |
|
| | Stephanie |
| 9:35 | | Susan |
| 9:06 | | Tammy |
| 9:17 | | Tangela |
|
| | Telly |
|
| | Todd L |
| 6:39 | | Victoria O |
|
| | Wendy |
| 9:50 |
|
|
| | 6 AM Newbies |
|
| | Brad H |
| 7:25 | | Brandon |
| 7:51 | | Bridget F |
|
| | Christine |
| 10:07 | | Ellen |
| 12:31 | | Jason Parker |
|
| | Jelena |
|
| | Johanna P |
|
| | Nikki |
| 10:47 | | Russel |
| 8:40 | | Sam |
| 10:53 | | Sandy T |
|
| | Scott P. |
| 7:55 | | Shelly |
| 10:33 | | Tiffany |
|
| | Tita |
| 11:35 | | Tracy Hollis |
| 9:13 | | Victoria C |
| 7:59 | | Wes McCleary |
| 7:15 | | Willie |
| 10:19 |
|
|
| | 7 AM Vets |
|
| | Alan |
|
| | Amy S |
| 11:32 | | Andrea |
|
| | Anitra |
| 15:42 | | Anne |
|
| | Bill C |
| 6:30 | | Brandi |
| 8:45 | | Brian S |
| NR | | Bridget |
| 9:28 | | Carla |
| 13:38 | | Caroline |
|
| | Charisse |
| 10:30 | | Dwight Lawson |
| 7:31 | | Eve |
|
| | Gigi |
|
| | Jason |
| 6:53 | | Jennifer W |
| 8:42 | | Jenny S |
|
| | John |
| 6:28 | | Katie |
| 9:42 | | Katrina |
| 8:41 | | Keely |
| 7:47 | | Maureen |
| 9:27 | | Megan Miller |
| 7:17 | | Melissa |
|
| | Meredith |
|
| | Michael W |
|
| | Muffy |
|
| | Nakia |
|
| | Nathalia |
| 11:15 | | Neil |
|
| | Pat |
|
| | Rachel |
| 8:35 | | Ruth |
|
| | Scott H |
|
| | Stacy Sax |
| 6:44 | | Susanne |
|
| | Tiffani |
| 11:08 | | Tina |
|
| | Wallace |
| 9:13 | | Wendy |
|
|
|
|
| | 7 AM Newbies |
|
| | Deb |
| 10:36 | | Lyn |
| 10:04 | | Michael K |
| 7:29 | | Rebecca K |
| 14:17 | | Susan R |
| 8:49 |
|
|
| | 9:30 AM |
|
| | Alan |
|
| | Amy D |
|
| | Becky |
| 11:31 | | Heather |
|
| | Jaimie S |
|
| | Jessica |
|
| | Nancy |
|
| | Tahirah |
|
| | Vanessa |
|
|
|
|
| | 6:00 PM |
|
| | Aaron |
| 6:47 | | Anatol |
|
| | Brooke |
|
| | Chris |
| 9:12 | | Jen |
| 7:04 | | Jenna Brooks |
|
| | Jessica K |
|
| | Jill |
|
| | John Y |
| 9:39 | | Kelly |
| 11:27 | | Kevin C |
|
| | Kristie |
| 9:00 | | Mary |
| 7:54 | | Matt H |
| 8:07 | | Michelle |
| 8:01 | | TK |
| 8:28 | | Tonya |
|
|
|
|
| | 6 PM Newbies |
|
| | Brooke |
|
| | John Spaulding |
| 9:36 | | Kate B |
| 9:49 | | Katherine |
| 8:12 | | Kristi |
|
| | Terry |
| 9:55 | | Travis |
|
| |
4 comments:
Well dang. I'm sorry I missed this one.
Me too, Jason. I needed my running buddy on that mile!
30 seconds off my best time, but hit right at 8 mins.. so, not feeling too bad about it. That 7:30 was a "best case" time... and today was not a "best case" day!! :)
Brad,
Good Job Brad, you will get another chance to knock it down into the 7's next time. Keep up the great work.
Bwaaa.
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