Sept. 30 - Running Workout

Timed 400m

300m/ 25 Jupming lunges
200m/ 25 Plyo-Pushups
100m /25 Scissor Kicks
50m / `
100m /25 Scissor Kicks
200m /25 Plyo- Pushups
300m/ 25 Jumping Lunges

6:00 AM
Alicia C	CAROLINE	0:28:04
Allie	CAROLINE	0:33:00
Amanda	CAROLINE	0:32:06
Bob	400	1:20
Brad	400	1:35
Brad H	400	1:22
Bryan W	400	1:03
Carla
Cassi
Catherine
Celeste	CAROLINE	0:32:33
Chantel
Cherie
Christine Klevens
Cotena
Dawn R
Dawn Smith	400	1:31
Deb DeWitt	CAROLINE	0:40:11
Donna Paul
Dori
Ed	CAROLINE	0:21:47
Elizabeth	CAROLINE	0:34:12
Ellen	CAROLINE	30:49 (3)
Felicia	CAROLINE	0:30:28
Greg S	400	1:09
Greg P	400	1:33
Haley Schwartz	CAROLINE	0:29:44
Heather Persson
Jackie	CAROLINE	0:31:45
James
Jeff
Jennifer
Jess B	400	1:02
Jesse	400	1:03
Jessica	CAROLINE	25:17 (3)
Jill	CAROLINE	21:49 (3)
Johannah	CAROLINE	0:35:19
John Dyer	400	1:23
Julia	CAROLINE	35:23 (3)
Kelly	CAROLINE	0:34:27
Kevin Rose	400	1:05
Lauren
Lisa B
Luke	400	1:43
Marie
Mark	400	1:07
Melissa	CAROLINE	0:31:54
Mike B	400	1:12
Nicki	CAROLINE	0:35:42
Pat	400	1:52
Rholanda	CAROLINE	0:36:07
Rico	400	1:13
Ron	400	1:39
Russel	400	1:32
Sam (Dubie)	400	1:28
Sam
Scott
Serap
Shalya	CAROLINE	0:29:51
Shelly
Stephanie
Susan
Tammy
Tangela
Tanisha Henry	CAROLINE	0:37:35
Telly	CAROLINE	0:28:55
Thea	CAROLINE	28:30 (3)
Tim Sullivan	CAROLINE	0:28:21
Todd L	400	1:13
Todd L	CAROLINE	0:32:03
Tracy	CAROLINE	0:34:05
Victoria C	CAROLINE	0:26:49
Victoria
Wendy
7:00 AM
Aimee Longnecker	400	1:38
Andrea K	400	1:!9
Anitra
Anne	CAROLINE	0:32:30
Bill	400	1:13
Brandi	400	1:43
Brian S	400	1:52
Carla	CAROLINE	0:42:48
Caroline	400	1:42
Charisse
Deb Murphy	400	1:49
Dwight	400	1:30
Erin Kirkpatrick	CAROLINE	35:00 (3)
Jason	CAROLINE	0:34:19
Jean Gay
Jennifer	400	2:05
John	CAROLINE	0:28:20
Katrina
Keely
Laura Woods	400	1:56
Lyn	400	1:45
Marie B
Maureen D	400	2:02
Megan M	400	1:22
Melissa
Meredith	400	2:00
Michael	CAROLINE	0:26:11
Muffy
Nakia	CAROLINE	35:00 (3)
Natalie	400	1:55
Neil	400	1:21
Nick	CAROLINE	26:00 (3)
Nicole B	400	1:34
Rachel	400	1:31
Rebecca
Richard
Ruth	CAROLINE	0:34:52
Scott	400	1:42
Stacy	400	1:35
Susan R	400	1:32
Susanne	400	1:30
Tiffany
Tina	CAROLINE	0:31:44
Tori
Vicki	400	3:00
Wallace	400	1:34
Wendy	400	2:03
9:30
Alan
Amy
Gigi
Jamie
Jessica	CAROLINE	0:32:07
Jill	CAROLINE	0:35:04
Julie	400	1:19
M.E.	CAROLINE	0:28:15
Nancy	CAROLINE	0:28:17
Nicole	400	2:07
Quinnie	400	2:45
Scott	400	2:15
Tori	400	1:50
6:00
Aaron	CAROLINE	0:30:04
Aimee	400	1:54
Allison	400	1:36
Anatol	CAROLINE	0:31:45
Becky	400	2:01
Chris	400	1:34
Dona Cortes
Jen	400	1:25
Jess King	400	1:30
Jill	CAROLINE	0:31:27
Jim	400	1:37
Joe P
John Y	400	1:30
Karen M	400	2:15
Kate
Katherine
Kelly P	400	1:45
Kevin C	400	1:14
Kristie	400	1:45
Kristin	CAROLINE	0:27:16
Kristy
Laurel
Mary	400	1:34
Matt	400	1:23
Michelle	400	1:27
Scott P	400	1:20
Stefanie
Terri
Tonya	400	1:35

Sept. 29 - Sweet Caroline

Caroline attended the original FitWit camp, took a sabbatical to go abroad, and has been back in action for a while. In all its glory, I present "Sweet Caroline" . . .

4 rounds of the following:
400m run with bar overhead
20 Kettle Bell Thrusters
10 Double push-up broad jump burpees


6 AM ladies did a running workout and will complete Sweet Caroline tomorrow. Here's their workout:

Timed 400m

300m/ 25 Jupming lunges
200m/ 25 Plyo-Pushups
100m /25 Scissor Kicks
50m / `
100m /25 Scissor Kicks
200m /25 Plyo- Pushups
300m/ 25 Jumping Lunges

6:00 AM Alicia C 400 NR Allie 400 NR Amanda 400 1:52 Bob CAROLINE 0:33:23 Brad CAROLINE 0:33:00 Brad H CAROLINE 0:24:07 Bryan W CAROLINE 0:32:16 Carla Cassi 400 1:37 Catherine 400 2:02 Celeste Chantel 400 1:33 Cherie 400 1:29 Christine Klevens 400 1:51 Cotena Dawn R Dawn Smith CAROLINE 0:28:39 Deb DeWitt 400 2:12 Donna Paul 400 1:52 Dori 400 2:34 Ed Elizabeth 400 1:22 Ellen Felicia 400 1:46 Greg CAROLINE 0:32:44 Greg P CAROLINE 0:35:10 Haley Schwartz Heather Persson 400 1:44 Jackie James Jeff CAROLINE 0:32:42 Jennifer Jess B CAROLINE 0:32:42 Jesse CAROLINE 0:35:24 Jessica 400 1:27 Jill 400 1:21 Johannah 400 1:54 John Dyer CAROLINE 0:37:07 Julia 400 3:05 Kelly Kevin Rose CAROLINE 0:29:35 Lauren Lisa B Luke CAROLINE 0:31:45 Marie Mark CAROLINE 0:28:00 Melissa Mike B CAROLINE 0:33:35 Nicki 400 2:00 Pat CAROLINE 0:36:28 Rholanda 400 2:19 Rico CAROLINE 0:34:30 Ron CAROLINE 0:32:47 Russel CAROLINE 0:34:53 Sam (Dubie) CAROLINE 0:35:17 Sam Scott Serap Shalya Shelly 400 1:49 Stephanie Susan 400 1:54 Tammy 400 1:52 Tangela 400 1:37 Tanisha Henry Telly Thea Tim Sullivan Todd L Tracy Victoria C 400 1:34 Victoria Wendy 400 1:58 7:00 AM Aimee Longnecker CAROLINE 0:27:58 Andrea K CAROLINE 0:28:03 Anitra Anne Bill CAROLINE 0:37:11 Brandi CAROLINE 0:31:35 Brian S CAROLINE 30:22 (3) Carla Caroline CAROLINE 0:23:58 Charisse CAROLINE 0:31:20 Deb Murphy CAROLINE 0:29:05 Dwight CAROLINE 0:32:37 Erin Kirkpatrick Jason Jean Gay Jennifer CAROLINE 0:27:34 John Katrina Keely Laura Woods CAROLINE 30:10 (3) Lyn CAROLINE 0:34:58 Marie B Maureen D CAROLINE 0:29:05 Megan M CAROLINE 0:30:13 Melissa Meredith CAROLINE 0:31:14 Michael Muffy Nakia Natalie CAROLINE 0:32:19 Neil CAROLINE 0:31:22 Nick CAROLINE Nicole B CAROLINE 0:21:40 Rachel CAROLINE 0:30:38 Rebecca Richard Ruth 400 1:41 Scott CAROLINE 0:32:00 Stacy CAROLINE 0:27:36 Susan R CAROLINE 0:28:57 Susanne CAROLINE 0:28:58 Tiffany Tina Tori Vicki Wallace CAROLINE 0:38:58 Wendy CAROLINE 0:38:50 9:30 Alan Amy Gigi Jamie Jessica Jill Julie CAROLINE 0:24:27 M.E. Nancy Nicole CAROLINE 42:19 (3) Quinnie CAROLINE 43:40 (3) Scott CAROLINE 40:00 (3) Tori CAROLINE 0:27:30 6:00 Aaron Aimee CAROLINE 0:35:02 Allison CAROLINE 0:34:21 Anatol Becky CAROLINE 0:32:44 Chris CAROLINE 0:32:04 Dona Cortes Jen CAROLINE 0:24:;42 Jess King CAROLINE 0:25:20 Jill Jim CAROLINE 35:59 (3) Joe P CAROLINE 0:37:36 John Y CAROLINE 0:38:50 Karen M CAROLINE 0:37:40 Kate Katherine Kelly P CAROLINE 0:33:18 Kevin C CAROLINE 0:36:40 Kristie CAROLINE 0:25:20 Kristin Kristy CAROLINE 0:37:45 Laurel Mary CAROLINE 0:30:39 Matt CAROLINE 0:39:25 Michelle CAROLINE 0:31:58 Scott P CAROLINE 0:33:30 Stefanie Terri Tonya CAROLINE 0:26:15

Schedule

We'll be at Jackson High School all week.

Thanks!

Nov. 15 - FitWit in the Atlanta Box Car Derby

6 PM Kristie has suggested that we enter a car in the Atlanta Downhill Challenge http://www.myspace.com/downhillchallenge. Our task is to make a box car entirely out of old fitness equipment, and we need your help.

If you'd like to donate old fitness equipment or help us make a plan on how to build this thing, we'd love to hear from you. Please post to the comments if you can help.

We plan to meet briefly at Kristie's house on Wednesday to discuss the construction of the car (and knowing, Kristie, maybe have a glass of wine).

Sept. 26 - Tabata & Ins/Outs Running

Tabata push-ups, sit-ups, squats - 20 seconds of work, 10 seconds of rest

Then, sprint the straights/walk the curves

Finish with extended partner stretch.

6:00 AM	TABATA
Alicia C		13,17,19
Allie
Amanda
Bob
Brad		14,14,14,
Brad H		14,9,14
Bryan W		16,17,22
Carla
Cassi
Catherine		8,11,*
Celeste
Chantel
Cherie		9,10,17
Christine Klevens		7,8,13
Cotena
Dawn R
Dawn Smith		9,16,18
Deb DeWitt		6,3,12
Donna Paul		8,11,13
Dori
Ed
Elizabeth
Ellen
Felicia
Greg		11,13,16
Greg P
Haley Schwartz		14k,15,15
Heather Persson		11,12,15
Jackie		9,9,15
James
Jeff		6,10,18
Jennifer
Jess B		11,9,16
Jesse
Jessica		9,10,15
Jill		9,17,17
Johannah
John Dyer		7,10,10
Julia		8,15,14
Kelly
Kevin Rose
Lauren
Lisa B
Luke		4t4k,6,10
Marie		7,8,13
Mark
Melissa		10,15,19
Mike B
Nicki		8,8,10
Pat
Rholanda		10,8,12
Rico
Ron		10,12,16
Russel		4,10,13
Sam (Dubie)		10,11,15
Sam
Scott		7,11,15
Serap
Shalya
Shelly
Stephanie
Susan		10,15,15
Tammy
Tangela
Tanisha Henry		6,10,12
Telly
Thea
Tim Sullivan
Todd L		13,15,22
Tracy
Victoria C		9,14,16
Victoria
Wendy
7:00 AM
Aimee Longnecker		10,18,13
Andrea K		10,18,16
Anitra
Anne
Bill
Brandi		10,14,13
Brian S		8,6,12
Carla
Caroline
Charisse
Deb Murphy		9,10,11
Dwight		NR
Erin Kirkpatrick		8,8,8
Jason		10,17,17
Jean Gay
Jennifer
John		17,17,18
Katrina
Keely
Laura Woods		11,13,13
Lyn
Marie B
Maureen D		10,10,10
Megan M
Melissa
Meredith		12,12,17
Michael		10,13,14
Muffy
Nakia		7,11,10
Natalie		7,8,15
Neil
Nick
Nicole B		8,10,14
Rachel
Rebecca		11,12,15
Richard
Ruth		7,17,19
Scott
Stacy		10,15,20
Susan R		9,13,13
Susanne
Tiffany
Tina
Tori
Vicki
Wallace		10,9,13
Wendy		5,12,16
9:30
Alan
Amy
Gigi
Jamie
Jessica
Jill
Julie
M.E.		10,15,18
Nancy		12,9,16
Nicole		7,7,15
Quinnie		5,10,10
Scott		3,7,10
Tori
6:00
Aaron
Aimee		9,8,11
Allison		15,15,17
Anatol
Becky		8,9,14
Chris		5,10,11
Dona Cortes
Jen		10,15,17
Jess King		9,12,15
Jill
Jim
Joe P
John Y		9,8,16
Karen M		7,9,11
Kate
Katherine		10,14,17
Kelly P		6,8,11
Kevin C		12,14,14
Kristie		8,8,12
Kristin
Kristy
Laurel
Mary		9,19,19
Matt		9,10,12
Michelle		*,16,18
Scott P		11,12,17
Stefanie		8,10,10
Terri
TK		10,20,18

September 25 - Grant Park Tour

Today we did a non-traditional tour of Grant Park, but all the elements were there:
some hills, dips, push-ups, abs, burpees, lunges, running, step-ups . . . . all around good work!

Help a fellow FitWitter in need!

Hi folks,

The previous post comes from Victoria A. - a long-time 6 am camper who also devotes a ton of time to rescuing dogs. We've been lucky to have her in our camp for so long, and we'd like to reach out to our network to give her a hand. This is from Victoria:

"Hello to my friends at FitWit!
As some of you know, I worked for the AJC in digital advertising sales. Our company, which is owned and operated by Cox Enterprises has recently undergone a radical reorganization. During this restructuring, my position as an Account Executive was eliminated.
This all took place in August. Simultaneously our national economy is suffering a tremendous downturn due to the mortgage crisis and several other factors. Finding a job is very difficult.

We all come from diverse backgrounds and work in various industries, so I am asking for your help in "networking" so that I may become gainfully employed again. My background and past experience is predominately in sales and marketing. If any of you have any knowledge of opportunities or if your company is currently hiring, please let me know. I would appreciate your assistance, recommendations and advice.

My email is vannalou1@hotmail.com and my cell phone number is (404) 307-3501. Thanks for your help!"

Dogs need adopting

This is from 6 AM Victoria:

Hi! We are Cinderella and Snow White--"The Sisters". We were rescued from the middle of the street in downtown Atlalnta. There is the fairytale right there! We didn't realize that cars were dangerous so we were playing in the middle of a busy road. We are five months old and we are looking for our forever homes. We are Lab/Pit mixes and we have been spayed, vaccinated, and micro-chipped. We love other dogs and love to play, play, play like typical puppies. We live with several other dogs and kitties in our foster home. If you are interested in adopting one or both of us, please contact vannalou1@hotmail.com or call (404) 307-3501.
Thanks you,
Cinderella and Snow White

Homework

5 rounds

50 jumping jacks
40 mt. climbers each leg
30 tuck jumps (jump and bring your knees to your chest)
20 sit-ups
10 diamond pushups (hands close together forming a diamond with the index fingers and thumbs)

Go as fast as humanly possible!!

Sept. 23 - Mile/Basic OR "Mary, Mary Quite Contrary"

Great start to the week! We've been amazed at the performances in week 2.

Split Group:

Timed Mile

“The Basic” - 5 burpees 10 pushups 15 situps 20 squats Run 50 meters in between – 15 minutes

Lower back/core series

OR

Mary, Mary Quite Contrary

Newbies – no bars

50 Overhead bar lunge steps – 25 down, 25 back

50 Overhead bar squats or hands behind head squats

25 Dips

15 push-up burpees

3 rounds and then finish with an 800m run.

Glute series

Compare mile times to Sept. 3

6:00 AM
Alicia C	BASIC	9.4	MILE	7:00
Allie	MARY	16:30 NR
Amanda	MARY	0:30:21
Bob
Brad	BASIC	6	MILE	7:47
Brad H
Bryan W	BASIC	9.2	MILE	6:54
Carla
Cassi	BASIC	6.3	MILE	8:36
Catherine	BASIC	5.4	MILE	9:45
Celeste	MARY	0:32:59
Chantel
Cherie	MARY	0:31:17
Christine Klevens	MARY	0:34:36
Cotena
Dawn R
Dawn Smith	BASIC	6.4	MILE	7:31
Deb DeWitt	MARY	0:33:32
Donna Paul	MARY	0:31:32
Dori
Ed	BASIC	10.1	MILE	6:15
Elizabeth	MARY	27:23 NR
Ellen
Felicia	MARY	0:25:30
Greg S	MARY	0:33:48
Greg P	BASIC	6.3	MILE	8:16
Haley Schwartz	BASIC	6.2	MILE	9:14
Heather Persson	MARY	0:30:55
Jackie
James	BASIC	5.3	MILE	7:32
Jeff
Jennifer
Jess B	BASIC	5.5	MILE	5:56
Jesse	BASIC	4.4	MILE	7:29
Jessica	BASIC	5	MILE	6:52
Jill	BASIC	7.2	MILE	6:59
Johannah	MARY	0:33:34
John Dyer	MARY	0:34:36
Julia	MARY	0:35:40
Kelly
Kevin Rose	BASIC	7.2	MILE	5:41
Lauren
Lisa B
Luke	BASIC	5.1	MILE	9:26
Marie	BASIC	5.2	MILE	9:46
Mark	BASIC	8	MILE	5:54
Melissa	MARY	0:31:26
Mike B
Nicki	MARY	0:30:48
Pat
Rholanda	MARY	0:33:29
Rico	MARY	0:30:56
Ron	BASIC	6.4	MILE	8:20
Russel	MARY	0:33:00
Sam (Dubie)	MARY	0:32:37
Sam	MARY	0:29:40
Scott
Serap	MARY	0:24:47
Shalya	MARY	0:26:50
Shelly	MARY	0:28:55
Stephanie	MARY	0:43:00
Susan	BASIC	6.4	MILE	8:36
Tammy
Tangela
Tanisha Henry	MARY	0:37:02
Telly
Thea
Tim Sullivan	MARY	0:26:56
Todd L	BASIC	7.2	MILE	6:49
Tracy	MARY	0:32:37
Victoria C	MARY	0:24:32
Victoria
Wendy	BASIC	NR	MILE	9:30
7:00 AM
Aimee Longnecker	BASIC	7.2	MILE	9:09
Andrea K	BASIC		MILE
Anitra	BASIC		MILE
Anne	BASIC		MILE
Bill	BASIC	6	MILE	6:30
Brandi	BASIC	6.3	MILE	8:07
Brian S	BASIC	4.3	MILE	10:56
Carla	BASIC	4.4	MILE	9:40 3 laps
Caroline	BASIC	7.3	MILE	8:47
Charisse	BASIC	5.1	MILE	10:19
Deb Murphy	BASIC	7	MILE	9:09
Dwight	BASIC		MILE
Erin Kirkpatrick	BASIC	5.1	MILE	NR
Jason	BASIC		MILE
Jean Gay	BASIC		MILE
Jennifer	BASIC	8	MILE	8:29
John	BASIC	9	MILE	6:26
Katrina	BASIC	9	MILE	7:49
Keely	BASIC		MILE
Laura Woods	BASIC	6	MILE	9:43
Lyn	BASIC		MILE
Marie B	BASIC		MILE
Maureen D	BASIC	5.4	MILE	9:00
Megan M	BASIC	6.1	MILE	7:05
Melissa	BASIC		MILE
Meredith	BASIC	5	MILE	10:19
Michael	BASIC	9.1	MILE	5:50
Muffy	BASIC	NR	MILE	9:53
Nakia	BASIC		MILE
Natalie	BASIC	6	MILE	10:16
Neil	BASIC		MILE
Nick	BASIC	6	MILE	8:17
Nicole B	BASIC	NR	MILE	NR
Rachel	BASIC	10.4	MILE	8:22
Rebecca	BASIC	5	MILE	12:51
Richard	BASIC		MILE
Ruth	BASIC		MILE
Scott	BASIC		MILE
Stacy	BASIC	8	MILE	6:25
Susan R	BASIC	6.4	MILE	8:07
Susanne	BASIC	7.2	MILE	7:20
Tiffany	BASIC	5	MILE	10:59
Tina	BASIC	7.1	MILE	8:06
Tori	BASIC	2.4	MILE	13:10
Vicki	BASIC	5	MILE	10:01
Wallace	BASIC	6	MILE	8:32
Wendy	BASIC	5.2	MILE	9:45
9:30
Alan
Amy
Gigi
Jamie
Jessica
Jill	MARY	0:35:34
Julie	MARY	0:24:21
M.E.	MARY	0:29:22
Nancy	MARY	0:30:40
Nicole	MARY	0:36:05
Quinnie	MILE	14:53
Scott	MILE	12:48
Tori	MARY	0:29:39
6:00
Aaron	BASIC	8	MILE	6:19
Aimee	BASIC	5	MILE	9:39
Allison	BASIC	6.4	MILE	8:16
Anatol	BASIC		MILE
Becky	BASIC	6	MILE	10:02
Chris	BASIC		MILE
Dona Cortes	BASIC		MILE
Jen	BASIC	9	MILE	6:52
Jess King	BASIC	7.4	MILE	7:23
Jill	BASIC		MILE
Jim	BASIC		MILE
Joe P	BASIC	3.2	MILE	10:02
John Y	BASIC	NR	MILE	8:33
Karen M	BASIC	5.2	MILE	11:39
Kate	BASIC		MILE
Katherine	BASIC	7.2	MILE	7:54
Kelly P	BASIC	4.3	MILE	9:25
Kevin C	BASIC	6	MILE	7:35
Kristie	BASIC		MILE
Kristin	BASIC	6	MILE	7:49
Kristy	BASIC	4.3	MILE	11:53
Laurel	BASIC		MILE
Mary	BASIC	6	MILE	7:50
Matt	BASIC	5.4	MILE	7:44
Michelle	BASIC		MILE
Scott P	BASIC	6	MILE	6:56
Stefanie	BASIC	3.3	MILE	9:40
Terri	BASIC		MILE
Tonya	BASIC	8.3	MILE	8:13

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