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 Sept3 | ||||
| 6:00 AM | ||||
| Alicia C | MARY | 0:26:21 | ||
| Allie | MARY | 26:13 NR | ||
| Amanda | BASIC | 7.1 | MILE | 10:30 |
| Bob | ||||
| Brad | MARY | 0:29:00 | ||
| Brad H | ||||
| Bryan W | MARY | 0:24:02 | ||
| Carla | ||||
| Cassi | MARY | 0:29:24 | ||
| Catherine | MARY | 0:29:47 | ||
| Celeste | BASIC | 5.4 | MILE | 9:15 |
| Chantel | MARY | 0:31:29 | ||
| Cherie | BASIC | 7.1 | MILE | 7:03 |
| Christine Klevens | ||||
| Cotena | ||||
| Dawn R | ||||
| Dawn Smith | ||||
| Debra DeWitt | BASIC | 3.2 | MILE | 12:00 |
| Donna Paul | BASIC | 6 | MILE | 10:10 |
| Dori | ||||
| Ed | ||||
| Elizabeth | MARY | 27:18 NR | ||
| Ellen | ||||
| Felicia | BASIC | 6.4 | MILE | 9:20 |
| Greg | BASIC | 7 | MILE | 6:27 |
| Greg P | MARY | 0:31:53 | ||
| Haley Schwartz | ||||
| Heather Persson | BASIC | 7 | MILE | 8:32 |
| Jackie | MARY | 0:19:51 inc | ||
| James | ||||
| Jeff | BASIC | 6.2 | MILE | 6:46 |
| Jennifer | ||||
| Jess B | MARY | 0:30:29 | ||
| Jesse | ||||
| Jessica | MARY | 0:34:40 | ||
| Jill | MARY | 0:25:38 | ||
| Johannah | ||||
| John Dyer | ||||
| Julia | BASIC | 4 | MILE | 14:18 |
| Kelly | ||||
| Kevin Rose | MARY | 0:35:35 | ||
| Lauren | ||||
| Lisa B | ||||
| Luke | MARY | 0:43:06 | ||
| Marie | MARY | 0:35:20 | ||
| Mark | MARY | 0:30:58 | ||
| Melissa | BASIC | 7 | MILE | 8:18 |
| Mike B | BASIC | 6.1 | MILE | 6:20 |
| Nicki | BASIC | 5 | MILE | 11:14 |
| Pat | ||||
| Rholanda | BASIC | 6.2 | MILE | 11:20 |
| Rico | BASIC | 6.2 | MILE | 7:05 |
| Ron | MARY | 19:51 inc. | ||
| Russel | BASIC | 6 | MILE | 8:15 |
| Sam (Dubie) | BASIC | 5.3 | MILE | 10:20 |
| Sam | BASIC | 5 | MILE | 11:57 |
| Scott | ||||
| Serap | ||||
| Shalya | ||||
| Shelly | BASIC | 6.1 | MILE | 9:46 |
| Stephanie | BASIC | 5.3 | MILE | 9:27 |
| Susan | MARY | 0:32:28 | ||
| Tammy | MARY | 0:31:29 | ||
| Tangela | MARY | 0:32:29 | ||
| Tanisha Henry | BASIC | 4.1 | MILE | 12:05 |
| Telly | ||||
| Thea | ||||
| Tim Sullivan | BASIC | 6.2 | MILE | 5:59 |
| Todd L | MARY | 0:29:05 | ||
| Tracy | BASIC | 6.1 | MILE | 9:22 |
| Victoria C | BASIC | 7.3 | MILE | 7:33 |
| Victoria | ||||
| Wendy | MARY | 0:32:53 | ||
| 7:00 AM | ||||
| Aimee Longnecker | MARY | 0:28:19 | ||
| Andrea K | MARY | 0:27:40 | ||
| Anitra | MARY | |||
| Anne | MARY | |||
| Bill | BASIC | 6 | MILE | 6:30 |
| Brandi | MARY | 0:27:19 | ||
| Brian S | MARY | 36:30 (2) | ||
| Carla | MARY | |||
| Caroline | MARY | 0:28:16 | ||
| Charisse | MARY | 0:37:14 | ||
| Debra Murphy | MARY | |||
| Dwight | MARY | |||
| Erin Kirkpatrick | MARY | 0:38:01 | ||
| Jason | MARY | |||
| Jean Gay | MARY | |||
| Jennifer | MARY | 0:28:07 | ||
| John | MARY | 0:26:03 | ||
| Katrina | MARY | 0:30:20 | ||
| Keely | MARY | |||
| Laura Woods | MARY | |||
| Lyn | MARY | |||
| Marie B | MARY | |||
| Maureen D | MARY | 0:39:28 | ||
| Megan M | MARY | 0:35:31 | ||
| Melissa | MARY | |||
| Meredith | MARY | |||
| Michael | MARY | 0:26:50 | ||
| Muffy | MARY | 0:34:08 | ||
| Nakia | MARY | 0:34:10 | ||
| Natalie | MARY | 0:38:24 | ||
| Neil | MARY | 0:29:40 | ||
| Nick | MARY | |||
| Nicole B | MARY | |||
| Rachel | MARY | 0:29:47 | ||
| Rebecca | MARY | 29:40 NR | ||
| Richard | MARY | |||
| Ruth | MARY | 0:30:40 | ||
| Scott | MARY | |||
| Stacy | MARY | 0:30:50 | ||
| Susan R | MARY | 0:32:07 | ||
| Susanne | MARY | 0:28:43 | ||
| Tiffany | MARY | 35:45 NR | ||
| Tina | MARY | 0:34:35 | ||
| Tori | MARY | 36:40 NR | ||
| Vicki | BASIC | 5 | MILE | 10:01 |
| Wallace | MARY | 0:37:10 | ||
| Wendy | MARY | 0:37:14 | ||
| 9:30 | ||||
| Alan | BASIC | |||
| Amy | BASIC | |||
| Gigi | BASIC | |||
| Jamie | BASIC | |||
| Jessica | BASIC | |||
| Jill | BASIC | 5.1 | MILE | 11:06 |
| Julie | BASIC | 7 | MILE | 6:43 |
| M.E. | BASIC | |||
| Nancy | BASIC | |||
| Nicole | BASIC | 4.3 | MILE | 11:50 |
| Quinnie | :60 ASMT. | 24K/37/26 | ||
| Scott | :60 ASMT. | 6T,9K/14/24 | ||
| Tori | BASIC | 3.4 | MILE | 10:21 |
| 6:00 | ||||
| Aaron | MARY | 0:31:38 | ||
| Aimee | MARY | |||
| Allison | MARY | 0:32:40 | ||
| Anatol | MARY | |||
| Becky | MARY | 0:28:52 | ||
| Chris | MARY | |||
| Dona Cortes | MARY | |||
| Jen | MARY | 0:28:33 | ||
| Jess King | MARY | 0:23:46 | ||
| Jill | MARY | |||
| Jim | MARY | |||
| Joe P | MARY | 0:39:19 | ||
| John Y | MARY | 0:39:25 | ||
| Karen M | MARY | 0:41:35 | ||
| Kate | MARY | 0:35:56 | ||
| Katherine | MARY | |||
| Kelly P | MARY | 0:34:55 | ||
| Kevin C | MARY | 0:35:59 | ||
| Kristie | MARY | 0:24:58 | ||
| Kristin | MARY | |||
| Kristy | MARY | 0:33:15 | ||
| Laurel | MARY | |||
| Mary | MARY | 0:30:18 | ||
| Matt | MARY | 0:39:50 | ||
| Michelle | MARY | 24:55 mod | ||
| Scott P | MARY | |||
| Stefanie | MARY | 0:35:57 | ||
| Terri | MARY | |||
| Tonya | MARY | 0:26:10 | ||
9 comments:
Monday mile surprise
Rough beginning for this week
Wish I’d stayed in bed ;-)
Love the haiku, Donna. Greg seems to be wearing off on folks!
Who did the mile? Was that the JV vet team? Does that mean we're doing it tomorrow?
Newbies ran the mile
Vets less than four camps did too
Tuesday? Up in air
Outstanding, Donna
Love to see my peeps haiku
Her prose in motion
Wish I'd stayed in bed
Almost daily with boot camp
But I'm glad I don't
It's pull-up time now
Want to see you on the bars
After class with Waaaas
Wow Josh my name sake workout was a tough one but I liked it :)
Josh - could you post a link to our last mile times?
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