Homework - 5/21

45-60 minutes of a sport. Your goal is to build up a sweat doing something fun - basketball, biking, ultimate frisbee, tennis.

The beautiful weather should help!

May 20 The Basic & KB Circuit

“The Basic”

5 burpees 10 pushups 15 situps 20 squats Run 50 meters in between – 15 minutes

Circuit:

40 Overhead bar lunge steps – 20 down, 20 back

20 - Knees to Elbows or 40 reach to toes

KB squat – one arm thruster – 20 each arm

Repeat for 15 min.

6 AM Camp
Basic
Alicia
9
Amanda
7
Andrea
9.2
April
betsy
7.2
Blair
Bob
7.1
Brad
5.3
Bryan
12.4
Byron
carla
Cassi
Catherine
Celeste
6.3
Chantel
5.2
Chris
CJ
Cotena
David
7.5
Dawn R
6.2
Dawn S
7.3
Donna
5
Ed
12.3
Elizabeth
7.1
Greg
6.1
Heather P
6.2
Jackie
5.4
Jelena
Jenny
7
Jerome
Jess B
7.1
Jesse
Jessica
8
Jill
7.2
Kevin
7.4
Lauren
7.3
Lawrence
8.4
Lisa
7.2
Luke
5.2
mark
Nicole
Patrick
Ron
Scott W
Serap
Shalya
Susan
7.3 (no run)
Suzzette
6.2
Tammy G
5
Tangela
6.2
Telly
10.3
Than
9.2
Todd
8.4
Tonya
9
victoria
7.4
Wendy T.
6


7 AM Camp
Alison
Amy
An Louise
Andrea
Anitra
Ann Winkle
7.2
Aubrey
Charisse
6.2
Didi
8.2
Jason
9.1
Jennifer
Jenny
John
John T
Keegan
Keely
Lateef
Leigh
Lisa Bur
7
Mary
Megan
7.4
Melissa
Meredith
6
Michael
8.1
Muffy
Nathalia
5
Neil
6.1
Nicolas
6
Richard
Ruth
7.1
Scott
7.1
Scott L
6
Shawn
Stacy
8.4
Stan P
6
Susanne
9.3
Tiffany
Tina
NS
Tom
Tony
7
Vanessa
Victoria
Wallace
Wendy
Vicki

9:30 Camp
Alan
Amy
April
Ashley W
Brandi
Caryn
Gigi
Heather
Jamie S
Jessica A.
Julie
9
Lara
ME
9.1
Nancy
Terri

6:00 PM
Alan
7.2
Alyssa
Anatol
6.3
Bri
Brooke
Carla
Catherine W
Dwight
Erin
Eve
5.4
James
7
JD
Jen
8
Jess K
8.3
Jill
7.4
John
5
Kevin
7
Kristie
Michelle B
9.2
Michelle S
7.1
Natlalie
Rebecca

May 19 - The Bryan & Team Game

The Bryan – 2 parts – Count your total reps – 90 second rest between ciruits

10 minutes

800 meter run

10 Plyo Pushups

10 broad jump burpees

10 minutes

800 meter run

10 tuck jumps

10 Sumo Squat High Pulls

Team Point Game:

1 pt. Each for

Tire Pulls – 30 meters down and back

10 Side Burpees each side

50 Barrier Jumps

Medicine Ball Throws – 40 meters down and back

KB – 1 arm clean – 10 each arm

30 Diamond Push-ups

40 Squat jumps

Scores

6 AM Camp
Bryan
Alicia
110/180
Amanda
50/80
Andrea
101/160
April
betsy
100/178
Blair
Bob
70/90
Brad
52/55
Bryan
100/150
Byron
carla
45/70
Cassi
Catherine
Celeste
Chantel
Chris
CJ
ns/95
Cotena
David
75/75
Dawn R
Dawn S
61/141
Donna
45/165
Ed
110/117
Elizabeth
Greg
60/120
Heather P
61/72
Jackie
Jelena
Jenny
Jerome
96/150
Jess B
61/140
Jesse
67/103
Jessica
72/162
Jill
60/100
Kevin
90/120
Lauren
Lawrence
80/100
Lisa
73/130
Luke
31/45
mark
Nicole
Patrick
60/121
Ron
70/97
Scott W
Serap
Shalya
Susan
Suzzette
85/67
Tammy G
60/80
Tangela
70/87
Telly
80/110
Than
85/150
Todd
64/80
Tonya
92/180
victoria
63/123
Wendy T.
60/74


7 AM Camp
Alison
Amy
28/40
An Louise
Andrea
Anitra
Ann Winkle
Aubrey
Charisse
35/30
Didi
Jason
61/153
Jennifer
60/74
Jenny
John
John T
Keegan
Keely
60/60
Lateef
Leigh
Lisa Bur
Mary
Megan
80/100
Melissa
Meredith
60/65
Michael
97/93
Muffy
40/75
Nathalia
38/42
Neil
60/80
Nicolas
Richard
53/74
Ruth
Scott
63/85
Scott L
55/80
Shawn
Stacy
80/105
Stan P
Susanne
80/140
Tiffany
46/31
Tina
70/74
Tom
Tony
Vanessa
48/40
Victoria
Wallace
Wendy
25/40
Vicki

9:30 Camp
Alan
Amy
April
Ashley W
53/55
Brandi
Caryn
Gigi
Heather
Jamie S
Jessica A.
85/100
Julie
89/107
Lara
ME
82/127
Nancy
Terri

6:00 PM
Alan
71/122
Alyssa
Anatol
44/47
Bri
Brooke
Carla
Catherine W
Dwight
Erin
Eve
James
41/100
JD
Jen
11/120
Jess K
76/90
Jill
50/25
John
40/58
Kevin
63/60
Kristie
Michelle B
81/88
Michelle S
91/100
Natlalie
105/120
Rebecca

Schedule for week of 5/19

M/T/Th - Southside
F - Grant Park rec center

Partner Pentathlon Championship

5 events for all the glory!

Only one person may be exercising at time.

1. Complete 150 double unders (500 singles) (30 rep max. each person/doubles; 100 max singes)
2. Complete 400m run and 30 kettlebell swings before tagging partner.
3. Complete 200 lunge steps (30 lunge max each person)
4. Complete 75 pushup burpees (20 burpee max each person)
5. Complete an 8-4-2 as fast as possible (on tennis court)

Congrats to Jerome & Alan, Telly & Ron, Susan & Jenny, Jerome & Jenny, and Michael & Nicole for taking top places this morning.

Paws for the Cause

6 am Jackie asked me to post this . . .

Check out the Paws for the Cause benefit this Saturday at Decatur Square. This is a benefit for the Animal Action Rescue to bring attention to animal abuse. There will be pet adoptions, vendors of pet supplies, artist and bands. 9am-2pm on the Square. I am singing backup for the Jeannie Johnson Band - we are scheduled to perform at 10:45am.

www.animalactionrescue.org

May 15 - The Dr. Ed

Here's the prescription:

10, 9, 8 . . . 2, 1.

Burpees

Plyometric Pushups

Bar Thrusters

Slam balls

Complete 400m run before evens; Complete 50 Double Unders before odds

6 AM Camp
Dr. Ed 5-15
Alicia
31:23:00
Amanda
39:56:00
Andrea
31:36:00
April
39:00:00
betsy
35:25:00
Blair
Bob
38:00:00
Brad
Bryan
31:25:00
Byron
carla
42:00:00
Cassi
Catherine
Celeste
46:04:00
Chantel
34:09:00
Chris
CJ
30:24:00
Cotena
David
34:25:00
Dawn R
Dawn S
34:28:00
Donna
40:00(3)
Ed
28:22:00
Elizabeth
Greg
40:27:00
Heather P
39:31:00
Jackie
40:19(3)
Jelena
Jenny
Jerome
29:12:00
Jess B
35:05:00
Jesse
39:26:00
Jessica
30:55:00
Jill
Kevin
33:56:00
Lauren
34:02:00
Lawrence
34:39:00
Lisa
33:51:00
Luke
41:00(3)
mark
32:14:00
Nicole
41:00(3)
Patrick
35:12:00
Ron
36:07:00
Scott W
34:39:00
Serap
Shalya
Susan
35:17:00
Suzzette
40:00:00
Tammy G
39:45:00
Tangela
35:30:00
Telly
36:50:00
Than
32:09:00
Todd
Tonya
victoria
Wendy T.


7 AM Camp
Alison
Amy
(2)46:35
An Louise
Andrea
Anitra
Ann Winkle
42:08:00
Aubrey
Charisse
39:40(5)
Didi
Jason
32:12:00
Jennifer
32:46:00
Jenny
37:25:00
John
John T
36:42:00
Keegan
Keely
Lateef
40:20(5)
Leigh
Lisa Bur
34:34:00
Mary
Megan
Melissa
Meredith
Michael
33:10:00
Muffy
Nathalia
Neil
40:39:00
Nicolas
43:50:00
Richard
Ruth
43:30:00
Scott
Scott L
40:00:00
Shawn
Stacy
Stan P
39:42(3)
Susanne
31:54:00
Tiffany
39:13(4)
Tina
34:32:00
Tom
Tony
41:00:00
Vanessa
Victoria
Wallace
39:30:00
Wendy
Vicki

9:30 Camp
Alan
Amy
April
35:14:00
Ashley W
(2)46:32
Brandi
Caryn
Gigi
Heather
Jamie S
Jessica A.
33:33:00
Julie
27:35:00
Lara
ME
39:33:00
Nancy
11:22
Terri

6:00 PM
Alan
Alyssa
Anatol
Bri
Brooke
Carla
39:13(4)
Catherine W
Dwight
30:30:00
Erin
Eve
James
43:40:00
JD
Jen
33:15:00
Jess K
32:22:00
Jill
John
39:20(3)
Kevin
Kristie
Michelle B
38:00:00
Michelle S
35:15:00
Natlalie
34:24:00
Rebecca