Tuesday, January 22, 2008

January 21 - The Dawn

Dawn:

10 burpees

15 step-ups each leg

20 dips

25 squats

2 laps

As many rounds in 30 minutes

5 min. ab series:

30 secs. Each of situps, reach throughs, ab-bike, ankle taps, reverse crunch

rest 20 secs. & repeat



1/22/2008

The Dawn
6AM
Andrea 4-2
Blair 5
Bob
Bryan 5-2
Byron
Carla Long
Cassi 4
Cotena
Courtney 4
David 4-4
Dawn R. 3-4
Dawn S.
Ed 6
Felicia 4
Greg
Heather Persson 2-1
Jackie
James 4-1
Jason W. 4
Jerr Persson 3
Jelena 4
Jenny W. 5
Jerome
Jess 5-2
Jesse 4
Jessica R. 5-4
Jessica A.
Jill -
Kevin S.
Kristi K 4
Kristee
Lauren 4-4
Mark 5-2
Nan 4-1
Nicole 3-3
Patrick
Rholanda
Richard 4-1
Ron 4
Serap
Shalya 4
Susan 3-4
Tangela 4-1
Telly 6-1
Than 5-4
Todd 4-4
Tonya 4
Vanessa 3*
Victoria 5-2
7AM
Alison 4-4
Anitra
Ashley 4
Erica
Fred
Holly 4
Jason 5
Jason F 4
Jenny 5
John 4
Kate
Kevin C 3-1
Kim 3
Marie 3-4
Mary 5
Megan 4
Melissa 3-2
Meredith 4
Muffy 4
Pete 3-1
Rachel
Ruth 4
Stacy 4-4
Susanne 4-4
Tina 3-4
Tony 4
Trevor
Vicki 3-2
Wendy 4
Sindy
6PM
Alan 4-1
Alyssa
Anatol 3-1
Brianna 4-4
Chantel 4
Dickie
Dwight 4-4
Erin 4
Jess King 4-4
Jill 4-1
Kelly
Kristie 4-4
Michelle B 4-4
Natalie 4-1
Nicole D 3
Rebecca 4-4
Sarah 3-4

Friday, January 18, 2008

July cruise anyone?

Tonya King asked me to post this about a group cruise . . . .

Cruise on Carnival

Carnival
July 6 - July 10
Freeport and Nassau Bahamas
Sails from Port Canaveral (hour from Orlando)
The information is as follows -
The cost today per/person is $509 - as you can see it is filling up quickly and some of the cheaper fairs are selling out.
We are booking through Carnival. That means we lock in our room rate today and IF prices go down or any discounts are given for military, prior customers, AAA, or anyone over the age of 55 or if prices come down because it doesn't completely sell out they will discount your fare and/or upgrade you. You will need to call to get them to do this so you might want to keep an eye on the fares and spread the word if you see prices drop.
What you need to do
1. Call Candy at Carnival 1-800-819-3902 x 85977
2. Tell her you are with the Tonya King party.
3. Select the type of room you would like - there are ocean view rooms for a little more or adjoining rooms or even suites.
4. Put down the $150 deposit per/person and wait.
Final Payment needs to be made by May 6, 2008. If you decide you don't want to go the deposit is refundable until May 6.
You can also name a guest up until that date....so if you decide you want to change your roommate....you can.
If you are a single person and would like to find a person to share the room with let me know and I will try to connect you with another person.
This amount includes all of your food on the boat. There are restaurants open 24 hours a day. If you would like to dine with Matt and I or other people in our group we are going to select the late dinner at 8:00. Candy will know this.
The only thing you will have to pay when you got on the boat is for any excursions, alcohol and gratuity. The recommended gratuity is $10 per person per day. It can be added to your sign and sail. That is the fun little card that you get when you get on the boat that is tied to a credit card. :)
Tea, juice and water are part of your price.
If you want to purchase a soda card it is $22 plus 15% gratuity. Don't tell Candy, but Matt and I bought one and shared it. Otherwise they are $1.75 a can. Again, it is something you can decide when you get on the boat.
So most important...go ahead and reserve a room if you think you are likely to go. DO IT TODAY! Worst case - you cancel and you get your money back.
Call me if you have any questions
770 401-5067
also information can be found on
just click on the 4 day Bahamas to see more information.
Prices did go up in the last few days so Hurry!

January 18 - Fun Friday?

Tag Warm-up

Team Point Scoring Game

Team Relays

Foot Game

Extended Stretch

Congrats on putting in great effort for the first 2 weeks of 2008!

I'm trying something new with the pictures. Check it out: http://www.flickr.com/photos/22926012@N03/





Thursday, January 17, 2008

January 17 - Buddy Day

Buddy Day

Me and my ball/bar day

Carry ball/bar/bell throughout warmup, workout, and stretch

One big circuit (25 minutes):

10 lunges each leg

10 Get ups – anyway you can without dropping the buddy

10 step ups

10 pushup to row each arm

Run around cafeteria

17 touch drill

Glute/Hip Series to finish

Wednesday, January 16, 2008

Homework & Running Club info.

Telephone pole runs - For 30 minutes: Run the distance of 2 telephone poles, then walk 2 poles. Run 3 poles, walk 3 poles. Run 4, walk 4. Repeat starting over at 2 telephone poles. The walk should be a power-walk/jog.

Running Club info:

Hey Guys,

We are doing our mid-week run Wed. - and this week we'll remain on our standard 2 loops around Grant Park (total of 4.4 miles).

Start time is 6:30 p.m. at the Grant Park Rec Center off Sydney & Park and we can readily accommodate all speeds of runners at this shorter, mid-week run so come out even if you balked at the longer Saturday runs!

If anyone else is interested in joining us on the Berry College Viking half marathon (March 1st) - the info can be found here - http://www.berry.edu/academics/education/elementary/BerryHalfMarathon.asp

Jelena
404.509.1032

Tuesday, January 15, 2008

January 15 - The Green Bean & Core Work

Green Bean aka The Lauren

20 burpee pushups
20 dips
20 broad jumps
20 thrusters

Core Work - plank holds, pushup holds

Ab Training


The Green Bean
6AM
Andrea
Blair 3
Bob 2.25
Bryan 5
Byron 2.5
Carla Long 2
Cassi 3
Cotena
Courtney 2.25
David 3
Dawn R. 2
Dawn S. 3
Ed 6
Felicia 3.5
Greg 3
Heather Persson 2.75
Jackie
James 3
Jason W. 4
Jeff Persson 2
Jelena
Jenny W.
Jerome 5
Jess 4
Jesse 3.5
Jessica R. 3
Jessica A.
Jill 3.25
Kevin S.
Kristi K 3
Kristee
Lauren 3.5
Mark 4.75
Nan 3
Nicole 3
Patrick
Rholanda 3
Richard 2.5
Ron 3
Serap
Shalya 4
Susan 2.25
Tangela 3
Telly 4.25
Than 3.25
Todd 3.25
Tonya
Vanessa
Victoria
7AM
Alison 2.5
Anitra 2.5
Ashley 2.5
Erica 4.75
Fred
Holly
Jason 3.25
Jason F
Jenny 3
John 4.25
Kate 3
Kevin C
Kim
Marie 3
Mary 3.75
Megan 2.25
Melissa 2.75
Meredith 3.75
Muffy 3.5
Pete 1
Rachel
Ruth 3.5
Stacy 2.75
Susanne 3
Tina 3
Tony 2.25
Trevor
Vicki 3.25
Wendy 2
Sindy

10:00 AM Lauren
April 3
Brandi
Jennifer
Julie 3.25
Lara
Lib
Nancy 3.5

Monday, January 14, 2008

January 14 - Tabata & Split Group Work

Tabata - Push-up, Sit-up, Squat

Split group:

1. 17 Touch drill, tabata broad jump burpee w/ jumping lunge

2. 8 - 4 - 2, Band ladders with shoulder press and side raise



Pushup Situp Squat
6AM


Andrea
15 20
Blair 8 10 11
Bob


Bryan 11 16 21
Byron 6 10 13
Carla Long 6 9 12
Cassi 7 7 13
Cotena


Courtney 5 10 17
David 10 8 16
Dawn R.


Dawn S. 5 14 18
Ed 15 16 16
Felicia


Greg 7(k) 7 12
Heather Persson 7 7 9
Jackie 9 7 15
James 8 15 15
Jason W. 6 10 10
Jerr Persson 0 5 11
Jelena 5 11 12
Jenny W. 5, 5(k) 8 20
Jerome 9 16 23
Jess


Jesse 5 8 13
Jessica R. 6 6 20
Jessica A.


Jill 7 18 17
Kevin S.


Kristi K 11 9 16
Kristee


Lauren


Mark 6 10 15
Nan 7 11 15
Nicole 8 10 15
Patrick


Rholanda


Richard 6 11 11
Ron 7 10 16
Serap


Shalya 7 13
Susan 7 12 12
Tangela


Telly


Than 3 9 15
Todd 9 10 16
Tonya


Vanessa 0 0 0
Victoria 7 12 17
7AM


Alison 3 6 10
Anitra 6 6 10
Ashley 6 10 10
Erica 10
17
14
Fred


Holly


Jason 3 12 15
Jason F


Jenny 4 12 13
John 10 12 17
Kate 10 dips 9 11
Kevin C


Kim 8 14 11
Marie 6 10 12
Mary 10 15 13
Megan 5 1 10
Melissa


Meredith


Muffy 8 13 12
Pete 2 6 10
Rachel


Ruth 5 13 15
Stacy 5 9 12
Susanne


Tina 5 10 14
Tony 4 5 9
Trevor


Vicki 6 7 10
Wendy 3 11 11
Sindy 8 9 18
6PM


Alan 3 11 14
Alyssa 7 12 14
Anatol 5k 6 10
Brianna 8 16 14
Chantel 5 17 15
Dickie


Dwight


Erin


Jess King 7k 10 15
Jill 6 12 12
Kelly
15 14
Kristie 7 15 14
Michelle B 7

Natalie


Nicole D


Rebecca


Sarah 9 11 14



10:00 AM Pu/Si/Sq
April 11, 10, 11
Brandi 8, 16, 12
Jennifer
Julie
Lara 8, 8, 8
Lib
Nancy 7, 9, 10