Monday, November 24, 2008

November 24 - Running Tabata

No rest in between tabata and run. As soon as the last tabata interval (the 8th 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

Rest 30 seconds

Tabata jumping pull-ups or pull-ups (band assisted)

400 meter run


6:00 AM









Alicia C




Allison C




Aimee B PUSH UP 6 SITUPS 11 SQUATS 10 SUPERMN 14 PULLUPS 6
Andrea




Ann PUSH UP 7 SITUPS 7 SQUATS 13 SUPERMN 10 PULLUPS *
Betsy PUSH UP 5 SITUPS 10 SQUATS 17 SUPERMN 24 PULLUPS 7
Bob PUSH UP 5 SITUPS 13 SQUATS 17 SUPERMN 20 PULLUPS 9
Brad PUSH UP 14 SITUPS 14 SQUATS 16 SUPERMN 14 PULLUPS 6
Brad H




Bryan W PUSH UP 4 SITUPS 15 SQUATS 20 SUPERMN 15 PULLUPS 13
Cassi




Catherine




Cotena




Courtney PUSH UP 7 SITUPS 9 SQUATS 13 SUPERMN 21 PULLUPS *
Cristine PUSH UP 10 SITUPS 10 SQUATS 13 SUPERMN 15 PULLUPS 5
Dawn R




Dawn S PUSH UP 14 SITUPS 17 SQUATS 15 SUPERMN 15 PULLUPS 7
Debra PUSH UP 7 SITUPS 4 SQUATS 13 SUPERMN 18 PULLUPS *
Donna Paul PUSH UP 8 SITUPS 6 SQUATS 12 SUPERMN 18 PULLUPS 8
Doobie




Dori PUSH UP 4 SITUPS 8 SQUATS 13 SUPERMN 14 PULLUPS 3
Ed




Elizabeth PUSH UP 0 SITUPS 18 SQUATS 10 SUPERMN 25 PULLUPS 16
Felicia PUSH UP 12 SITUPS 13 SQUATS 17 SUPERMN 21 PULLUPS 3
Greg P




Greg S PUSH UP 3 SITUPS 13 SQUATS 15 SUPERMN 20 PULLUPS 9
Haley




Heather P




Jackie PUSH UP 10 SITUPS 18 SQUATS 17 SUPERMN 17 PULLUPS 10
Jelena




Jenny PUSH UP 8 SITUPS 11 SQUATS 15 SUPERMN 22 PULLUPS *
Jess PUSH UP 3 SITUPS 8 SQUATS 13 SUPERMN 20 PULLUPS 10
Jesse PUSH UP 4 SITUPS 10 SQUATS 14 SUPERMN 16 PULLUPS 5
Jessica PUSH UP 9 SITUPS 10 SQUATS 19 SUPERMN 26 PULLUPS 3
Jill




Johanna PUSH UP 10 SITUPS 7 SQUATS 13 SUPERMN 14 PULLUPS 5
John PUSH UP 10 SITUPS 18 SQUATS 10 SUPERMN 15 PULLUPS 3
Kevin Rose




Kimberly




Lexi PUSH UP 5 SITUPS 5 SQUATS 10 SUPERMN 15 PULLUPS *
Lisa B



Lori C PUSH UP 4 SITUPS 17 SQUATS 10 SUPERMN 18 PULLUPS *
Luke PUSH UP 8 SITUPS 8 SQUATS 10 SUPERMN 15 PULLUPS 7toes
Mark PUSH UP 3 SITUPS 12 SQUATS 15 SUPERMN 20 PULLUPS 10
Marcy




Melissa PUSH UP 9 SITUPS 10 SQUATS 17 SUPERMN 25 PULLUPS 3
Mike PUSH UP * SITUPS 11 SQUATS 11 SUPERMN * PULLUPS 3
Nicole B.




Nikki




Pat



Rholanda




Richard




Ron


Scott




Shalya




Shannon



Sharda PUSH UP 7 SITUPS 7 SQUATS 12 SUPERMN 16 PULLUPS *
Shelly




Stephanie




Susan

Tangela




Telly




Tim




Tina PUSH UP 5 SITUPS 13 SQUATS 16 SUPERMN 18 PULLUPS 2
Todd L PUSH UP 6 SITUPS 15 SQUATS 20 SUPERMN 15 PULLUPS 12
Tracy




Victoria C. PUSH UP 7 SITUPS 15 SQUATS 18 SUPERMN 32 PULLUPS 5
Victoria O.




Wes PUSH UP 8 SITUPS 14 SQUATS 12 SUPERMN 16 PULLUPS 3






















7:00 AM









Aimee




Brandi PUSH UP 10 SITUPS 13 SQUATS 11 SUPERMN 20 PULLUPS 6
Brian S PUSH UP 3 SITUPS 6 SQUATS 11 SUPERMN 32 PULLUPS *
Carla



Caroline




Deb



Dwight




Hallie F




Jason




Jennifer PUSH UP 10 SITUPS 15 SQUATS 16 SUPERMN 17 PULLUPS 6
John PUSH UP 10 SITUPS 15 SQUATS 15 SUPERMN 20 PULLUPS 4
Laura




Lyn PUSH UP 9 SITUPS 9 SQUATS 10 SUPERMN 15 PULLUPS 5
Maureen



Megan




Meredith PUSH UP 12 SITUPS 11 SQUATS 13 SUPERMN 22 PULLUPS *
Michael



Muffy

Nathalie




Neil




Rachael




Rebecca




Ruth




Scott H PUSH UP 6 SITUPS 11 SQUATS 11 SUPERMN 9 PULLUPS 3
Shale




Shelly




Stacy



Susan R PUSH UP 9 SITUPS 12 SQUATS 12 SUPERMN 20 PULLUPS 7
Susanne PUSH UP 12 SITUPS 19 SQUATS 17 SUPERMN 20 PULLUPS 5
Tori PUSH UP 10 SITUPS 7 SQUATS 10 SUPERMN 22 PULLUPS *
Vicki




Wallace




Wendy




9:30









Amy




Ann PUSH UP 8 SITUPS 9 SQUATS 13 SUPERMN 13 PULLUPS 7
Gigi




Jamie



Jess




Jill PUSH UP 8 SITUPS 10 SQUATS 15 SUPERMN 11 PULLUPS 5
Nancy




Quinnie PUSH UP 9 SITUPS 11 SQUATS 12 SUPERMN 11 PULLUPS 5
Scott PUSH UP 6 SITUPS 12 SQUATS 12 SUPERMN 12 PULLUPS 5
Tina PUSH UP 4 SITUPS 8/12mod SQUATS 10 SUPERMN 12 PULLUPS 12
Tori









6:00 PM









Allison




Amy PUSH UP 13 SITUPS 10 SQUATS 11 SUPERMN 17 PULLUPS 6
Anatol PUSH UP 12 SITUPS 10 SQUATS 15 SUPERMN 13 PULLUPS 5
Chris




Dona




James




Jen PUSH UP 10 SITUPS 15 SQUATS 12 SUPERMN 20 PULLUPS 6
Jess




Jill




Jim




Joe




John Y

Karen




Kate




Katherine W



Kelly PUSH UP 18 SITUPS 12 SQUATS 19 SUPERMN 12 PULLUPS 9
Kevin C




Kristie




Kristin




Kristy



Mariah PUSH UP 14 SITUPS 10 SQUATS 10 SUPERMN 17 PULLUPS 4
Mary PUSH UP 12 SITUPS 18 SQUATS 14 SUPERMN 15 PULLUPS 10
Matt PUSH UP 11 SITUPS 13 SQUATS 17 SUPERMN 13 PULLUPS 7
Melissa




Michelle B PUSH UP 17 SITUPS 10 SQUATS * SUPERMN 13 PULLUPS *
Michelle S




Scott P




Selam PUSH UP 13 SITUPS 8 SQUATS 11 SUPERMN 14 PULLUPS 9
Tamara PUSH UP 14 SITUPS 10 SQUATS 10 SUPERMN 16 PULLUPS 4
Tanisha




Tonya




Warren PUSH UP 17 SITUPS 14 SQUATS 14 SUPERMN 18 PULLUPS 5
Posted by at

3 comments:

Dawn said...

Let's hear it for the 6pm newbies! Showed up in the pouring cold rain and went the distance. Great job!

November 24, 2008 at 8:42 PM
Bwaugh said...

Wow, I thought Friday Morning was bad. Cold Hard Rain with lots of ground work. That Sucked!! Much love to all the 6:00pmers who decided to show up and put in the hard work. Way to suck it up everyone. You now know you have the toughness to endure harsh conditions and still perform at a high level. Was very impressed with everyone’s ability to keep a good attitude and continue working in spite of the bed weather. Please see one of my favorite quotes below. It certainly did apply last night.



If you are going to win any battle, you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do... the body is never tired if the mind is not tired."
-General George S. Patton

November 25, 2008 at 10:57 AM
FitStacy said...

Yo 6PM'ers -- way to give it your all despite the cold ugly weather last night. You've earned your Thanksgiving feast...dig in!

November 25, 2008 at 2:22 PM

Post a Comment

Subscribe to: Post Comments (Atom)