Shout out from Dakota Blue

Alan and Gigi wanted to say "Thank you" to all the campers who came out to Dakota Blue last Tuesday. And "Thank you" from FitWit, as 15% of the tabs went to the FitWit Foundation.

Schedule for week of 3/17

Here's the schedule for this week:

Mon - meet in Grant Park by Cyclorama and the Zoo

Tues - meet at the rec. center in Grant Park

Thurs/Fri - meet at Southside

March 14 - The Ron Burgandy

Ron Burgandy @ Southside

2 or 3 rounds

Run 200 meters

50 Kettlebell Swings

40 Double Unders (120 singles)

30 Push-up

Run 200 meters

50 Lat pulldowns

40 tuck jumps

30 wall balls

6 AM Roster	Ron Burgandy
Alan
Alicia C.	3-31:00
Andrea	31:00:00
Betsy R.	3-30:52
Blair
Brad	26:30:00
Bryan	3 - 27:51
Byron	26:30:00
Cassi	22:02
Carla
Catherine
Cathy
Courtney	25:15:00
David
Dawn	21:15
Dawn
Ed	3-26:30
Elizabeth	22:36
Gigi
Greg
Heather	24:33:00
Jackie
James	24:16
Jason	29:50:00
JD	24:52:00
Jeff P.	27:11:00
Jelena	21:14:00
Jenny W	22:19
Jerome	3- 28:00
Jess	29:46:00
Jesse
Jessica	25:20:00
Jill	29:00:00
Kevin R	23:35
Kristi K
Lauren
Lawrence
Lisa B
Mark	21:50
Nan	22:10
Nicole
Nicole C
Patrick	23:58
Richard
ron	21:15
Serap
Shalya
Susan	3-31:18
Tangela	22:09
Telly	23:16
Than	20:58
Todd	23:25
Tonya	3-30:30
Vanessa	25:21:00
Victoria	21:06:00
Week
Camper of Week
7 AM Roster
Alison	24:40:00
Andrea	3-32:30
Ashley
Aubrey	26:12:00
Brandi
Carla
Charice	35:50:00
Jason	32:04:00
Jenny	23:38
John
John Tietter
Kate	24:22:00
Keegan	26:12:00
Kenneth
Marie
Mary
Megan	26:11:00
Melissa
Meridith	26:20:00
Michelle	25:47:00
Muffy	26:30:00
Preston
Rachel
Ruth
Stacy	3 - 34:46
Susanne
Tiffany	32:02:00
Tina
Tom	24:43:00
Tony
Vicki
Wallace
Wendy	24:24:00
Week
Camper of Week
6 PM Roster
Alan	29:07
Alyssa
Anatol	29:51
Brianna	22:42
Chantel
Dwight	22:08
Erin	28:04
Jessica K.	22:22
Jill	23:04
John Y	27:00:00
Kenneth Wayne
Kevin C.	24:02:00
Kristie
Michelle S	23:09
Rebecca	3 - 32:18
Sarah
Natalie	22:16
April	27:08

March 13 - Track workout and 3 min. stations

Track Workout

Workout = 400, 300, 200, 100, 300, 200, 100

Newbies – no 400 and extra rest

Station work (3 min.@ each station):

1. 30 Spiderman planks each side/30 situps
2. 20 Jumping Pullups – jumping jacks
3. Double Unders
4. 10 Thrusters/10 Pushups
5. 5 broad jump burpees/10 each leg of Table dip/Leg raise-Get yourself into a yoga table. Raise one leg in the air keeping hips up, and do tricep dips

Homework - 3/12

Run a 5K and record your time. Use www.mapmyrun.com to create a 3.1 mile route around your neighborhood. Go as fast as you can, and walk when you need to. Remember, you must record your time so you know what to beat next time!

March 11 - March of Death

New location, same old march.

Lunge to bear crawl to lunge to crabwalk to run.

Nice work! See you tonight at Dakota Blue.

March 10 - Donkey Kong Workout

Donkey Kong Workout

What level can you make it to in 30 minutes? Increase rep count by 10 each level.

Wall pushups - wall jumps

Squats – burpees

Shoulder Press and Squat High Pull (knuckles touch ground)

Finished workout with dips, stepups, superman, wipers.

6 AM Roster	Donkey Kong
Alan	9
Alicia C.	10
Andrea
Betsy R.	10
Blair	9
Brad	9
Bryan	12
Byron
Cassi	12
Carla
Catherine	9
Cathy
Courtney	10
David	10
Dawn
Dawn
Ed
Elizabeth	9
Gigi	9
Greg
Heather
Jackie	12
James
Jason	12
JD	9
Jeff P.	10
Jelena	10
Jenny W
Jerome	12
Jess	9
Jesse	9
Jessica	10
Jill
Kevin R	9
Kristi K
Lauren
Lawrence
Lisa B	10
Mark	10
Nan	10
Nicole
Nicole C
Patrick
Richard
ron	9
Serap
Shalya	12
Susan	10
Tangela	10
Telly
Than	10
Todd	9
Tonya	11
Vanessa
Victoria	10
Week
Camper of Week
7 AM Roster
Alison
Andrea
Ashley
Aubrey	9
Brandi
Carla	7
Charice	7
Jason
Jenny	10
John
John Tietter	10
Kate
Keegan	9
Kenneth	4
Marie
Mary	10
Megan	9
Melissa
Meridith	10
Michelle	9
Muffy	9
Preston	9
Rachel
Ruth	9
Stacy	10
Susanne	9
Tiffany	8
Tina	9
Tom	10
Tony
Vicki	9
Wallace
Wendy	10

6 pm

Alan 8

Anatol 8

Chantel 12

Erin 9

Jill 8

John Y 8

Kevin C 10

Kristie 11

Michelle 10

Sarah 9