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 |
ble> |
7 comments:
Thrasher Tickets
Red Wings vs. Thrashers
Oct. 1st 7 pm
Lower level
Sect. 119 Row T
2 tickets
$171.00
Let me know. 770 - 401-5067
And thanks to Tina for letting me drag off of her this morning for a new PR. I only lost her a little on the last 300.
Dawny, I'm coming tonight for the mile.........I'm sorry I missed you this morning :(
Just as TK did, I should give props where props are due -- thanks to John (7AM) for allowing me to draft behind him this morning on the mile!
John and Stacy (and Mike and Bill and Megan and Suzanne and a couple of people I'm sure I'm missing . . .),
Thanks for letting me draft behind you for one second as you lapped me! Not only did it do wonders for my time, it really helped with the self-esteem!
Jill, I felt sorry for you in that picture with Bwaaa bearing down on you, but you deserve it for skipping the AM class! Smile.
Yes Greg, but please note the depth of my squat! Thanks Bwaaa!!!!
Contrats to all the my 6:00pm peps who set a personal best in the Mile. Special props to Jill G for keeping pace with her sub 7:00 mile time. Now the pressure is on G-Ma Dawn.
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