November 29 - 4 Corners

4 Corners

50 40 30 20 10

Double Unders/Superman/Jumping Jacks/Spiderman plank touches

100 meter sprints in between each exercise.

Nov. 28 - Tabata & Team Game

Tabata squats, pushups, situps

Team Game - 1 pt. for each
Tire Run
Crab Walk
KB Swing
Tuck Jump
Diamond Pushups
Wheelbarrow

Plank competition

	Squats	Pushups	Situps
Alan S
Alan W
Andrea	21	14	14
Bob
Bryan	25	12	15
Byron
Carla
Cotena
David	18	12	10
Dawn R
Dawn S	20	17	15
Felicia
Greg
Heather P
Jackie
James	16	12	12
Jelena	15	14	12
Jennifer S
Jenny
Jerome
Jess	16	9	9
Jesse
Jessica	20	14	6
Jill
John T	18	9	7
Kris
Lauren	21	9	14
Lee Ann
Lisa B
Lisa Bur
Lynn	18	9	14
Mark	18	10	11
Nan
Nicole	16	11	9
Rholanda
Richard
Ron
Serap
Shalya
Sinead
Susan E	15	10	10
Tangela
Telly	18	11	16
Todd
Tonya
Victoria	19	11	15
Ed
Blair	12	8	10
Emily	15	10	11
Leslie
Melissa S
Patrick G
Heather G
Amy
Andrea
Andrea J
Andy
Brandi	18	9	12
Caroline
Eric
Erica	18	12	15
Jason	19	7	15
Jenny	16	9	12
Jessica	20	9	13
John
Kim
Lori
Mary	17	11	11
Nancy	17	11	8
Rachel
Richard
Ruth	17	11
Susanne
Tina	20	10	11
Wendy	14	6	9
Sindy
Avelino
Brandon
Heather J
Kate	15	7	10
Kenneth
Kim L
Kristee
Marie	18	4	9
Meredith	19	8	8
Muffy	16	8	10
Nishana
Vicki
Kenny
Alan
Alyssa
Brianna
Chantel
Deja
Dickie
Dwight
eve
Jessica
Jill B
joe
Kelly
Kristie
Leanna
Michelle B
Michelle S
Natalie
Nicole D
Rebecca
Twanda
Carla
Andy

Nov. 27 - Name Game

Name Game

1 round of these names: Storm through each board as fast as you can

Jessica – parking lot loop

Lisa Round

200 Jump Rope

40 situps

20 burpees w/ pushup

Lauren

Lauren:

20 pushups

20 lunges – each leg

20 dips

20 broad jumps

20 thrusters

Dawn Round

20 burpees

30 situps

40 dips

50 squats

Run 400 meters

½ Bryan

800 meter run

5 alternating rounds

10 Plyo Pushups

10 broad jump burpees

	Name Game
Alan S
Alan W
Andrea	34:35:00
Bob	38:06:00
Bryan	27:40:00
Byron
Carla	42:05:00
Cotena
David	37:05:00
Dawn R
Dawn S	36:04:00
Felicia	40:30:00
Greg
Heather P
Jackie	40:36:00
James	36:45:00
Jelena	34:04:00
Jennifer S
Jenny
Jerome	29:50:00
Jess	33:00:00
Jesse
Jessica	38:05:00
Jill	28:15:00
John T
Kris
Lauren	35:45:00
Lee Ann
Lisa B
Lisa Bur
Lynn	40:30:00
Mark	32:15:00
Nan
Nicole
Rholanda
Richard
Ron	42:52:00
Serap	33:34:00
Shalya
Sinead
Susan E	41:52:00
Tangela
Telly
Todd
Tonya	37:03:00
Victoria	35:21:00
Ed
Blair
Emily	42:50:00
Leslie
Melissa S
Patrick G	45:25:00
Heather G
Amy
Andrea
Andrea J
Andy
Brandi	37:10:00
Caroline	42:20:00
Eric
Erica	33:00:00
Jason	32:59:00
Jenny	41:49:00
Jessica
John	32:45:00
Kim
Lori
Mary	36:05:00
Nancy	40:01:00
Rachel
Richard
Ruth	41:47:00
Susanne	37:40:00
Tina	39:00:00
Wendy	45:42:00
Sindy
Avelino
Brandon
Heather J
Kate	43:30:00
Kenneth
Kim L
Kristee
Marie
Meredith	44:38:00
Muffy
Nishana	41:36:00
Vicki
Kenny
Alan	42:56:00
Alyssa
Brianna	32:26:00
Chantel	35:28:00
Deja
Dickie	47:37:00
Dwight
eve
Jessica
Jill B	45:20:00
joe
Kelly	42:56:00
Kristie
Leanna
Michelle B	39:10:00
Michelle S	30:22:00
Natalie	29:32:00
Nicole D
Rebecca	33:06:00
Twanda
Carla
Andy	33:44:00

November 26 - Tour of Grant Park

Burning off that Thanksgiving turkey with the Tour of Grant Park!

Dips, Step ups, Pushups, Bench Squats, and plenty of hills.

11/23 Mile, Tabata scores and TKO

Alan S
Alan W
Andrea 7:53 65 41/
Bob 6:50 59 71/
Bryan 7:55 85 62/
Byron
Carla 10:24 47 18/250
Cotena 29/200
David 7:18 61 33/300
Dawn R
Dawn S 7:28 60 76/
Felicia 9:35 70 46/300
Greg 8:32 59 46/300
Heather P
Jackie 11:59 40 64/
James 7:56 46/300
Jelena 7:46 61 38/
Jennifer S
Jenny 7:59 59 90/
Jerome 5:52 85
Jess 6:11 57 70/
Jesse 8:05 57 45/300
Jessica 6:53 51 39/
Jill 6:59 67
John T 7:52 61
Kris
Lauren 7:27 65 49/
Lee Ann
Lisa B 41/
Lisa Bur 49/
Lynn 8:10 58
Mark 5:58 67 85/
Nan 8:03 60
Nicole 9:12 58 42/300
Rholanda
Richard
Ron 70/
Serap 7:31 48
Shalya
Sinead 41/300
Susan E
Tangela 8:26 48
Telly 6:28 62 54/
Todd 6:37 67 81/
Tonya 8:29 72 88/375
Victoria 61/
Ed 6:35 95 58/
Chantel 9:10
Jessica A 48/375
Blair
Emily 8:23 55 38/350
Leslie 8:54 54 36/300
Melissa S
Patrick G 7:47 56 35/300
Heather G
Amy
Andrea
Andrea J
Andy 9:18 64
Brandi 9:24 50 41/325
Caroline 60/
Eric
Erica 50/375
Jason 60/400
Jenny 8:21 61 37/
Jessica
John 6:31 64 64/
Kim 9:22 64 97/
Lori 8:39 50 32/300
Mary 8:14 70 77/
Nancy 41/375
Rachel 8:20 63
Richard
Ruth 7:46 58 56/
Susanne 7:59 60 81/
Tina 8:21 52 65/
Wendy 8:40 35 49/
Avelino
Brandon
Heather J 11:31 50
Kate 9:11 46 39/300
Kenny 11:33 50
Kenneth
Kim L
Kristee
Marie 32/300
Meredith
Muffy 10:12 54
Nishana 8:25 56
Vicki
Alan 6:10
Brianna 7:11 72
Dickie
Dwight 7:15 58
Jill B 7:53 55
Kelly
Michelle B 8:15 62
Michelle S 8:27 66
Rebecca
Richard 7:05 77
Nishana 8:25 56
Erin 8:10

Schedule for the last week

Monday - at Grant Park

Tues. - Fri. - at Southside

Remember, we are working out on Wed. too!

Nov. 21 - Marnggie or TKO

Split Group:

1. TKO

3 – 3 min. rounds (30 sec. Rest between rounds)

1. Jump Rope for 90 seconds – Broad jump to pushup burpee for 90 seconds
2. Jump Rope for 90 seconds - Thrusters for 90 seconds
3. Jump Rope for 90 seconds – Run as far as you can in 90 seconds

Scoring – count total reps for first 2 and total distance for last round

Last scores: Nov. 1

Finish with Double Under/Curl/Lunge/KB Walk Circuit

2. The Marnggie - 4 rounds

15 pullups (or 30 jumping pull-ups)

20 Slam Balls

Run 400 meters

50 pushups

20 burpees

Previous scores - Oct. 25 and 26