Split Group:
Timed Mile
“The Basic” - 5 burpees 10 pushups 15 situps 20 squats Run 50 meters in between – 15 minutes
Lower back/core series
OR
Mary, Mary Quite Contrary
Newbies – no bars
50 Overhead bar lunge steps – 25 down, 25 back
50 Overhead bar squats or hands behind head squats
25 Dips
15 push-up burpees
3 rounds and then finish with an 800m run.
Glute series
| Compare Mile Times to Sept3 | ||||
| 6:00 AM | ||||
| Alicia C | MARY | 0:26:21 | ||
| Allie | MARY | 26:13 NR | ||
| Amanda | BASIC | 7.1 | MILE | 10:30 |
| Bob | ||||
| Brad | MARY | 0:29:00 | ||
| Brad H | ||||
| Bryan W | MARY | 0:24:02 | ||
| Carla | ||||
| Cassi | MARY | 0:29:24 | ||
| Catherine | MARY | 0:29:47 | ||
| Celeste | BASIC | 5.4 | MILE | 9:15 |
| Chantel | MARY | 0:31:29 | ||
| Cherie | BASIC | 7.1 | MILE | 7:03 |
| Christine Klevens | ||||
| Cotena | ||||
| Dawn R | ||||
| Dawn Smith | ||||
| Debra DeWitt | BASIC | 3.2 | MILE | 12:00 |
| Donna Paul | BASIC | 6 | MILE | 10:10 |
| Dori | ||||
| Ed | ||||
| Elizabeth | MARY | 27:18 NR | ||
| Ellen | ||||
| Felicia | BASIC | 6.4 | MILE | 9:20 |
| Greg | BASIC | 7 | MILE | 6:27 |
| Greg P | MARY | 0:31:53 | ||
| Haley Schwartz | ||||
| Heather Persson | BASIC | 7 | MILE | 8:32 |
| Jackie | MARY | 0:19:51 inc | ||
| James | ||||
| Jeff | BASIC | 6.2 | MILE | 6:46 |
| Jennifer | ||||
| Jess B | MARY | 0:30:29 | ||
| Jesse | ||||
| Jessica | MARY | 0:34:40 | ||
| Jill | MARY | 0:25:38 | ||
| Johannah | ||||
| John Dyer | ||||
| Julia | BASIC | 4 | MILE | 14:18 |
| Kelly | ||||
| Kevin Rose | MARY | 0:35:35 | ||
| Lauren | ||||
| Lisa B | ||||
| Luke | MARY | 0:43:06 | ||
| Marie | MARY | 0:35:20 | ||
| Mark | MARY | 0:30:58 | ||
| Melissa | BASIC | 7 | MILE | 8:18 |
| Mike B | BASIC | 6.1 | MILE | 6:20 |
| Nicki | BASIC | 5 | MILE | 11:14 |
| Pat | ||||
| Rholanda | BASIC | 6.2 | MILE | 11:20 |
| Rico | BASIC | 6.2 | MILE | 7:05 |
| Ron | MARY | 19:51 inc. | ||
| Russel | BASIC | 6 | MILE | 8:15 |
| Sam (Dubie) | BASIC | 5.3 | MILE | 10:20 |
| Sam | BASIC | 5 | MILE | 11:57 |
| Scott | ||||
| Serap | ||||
| Shalya | ||||
| Shelly | BASIC | 6.1 | MILE | 9:46 |
| Stephanie | BASIC | 5.3 | MILE | 9:27 |
| Susan | MARY | 0:32:28 | ||
| Tammy | MARY | 0:31:29 | ||
| Tangela | MARY | 0:32:29 | ||
| Tanisha Henry | BASIC | 4.1 | MILE | 12:05 |
| Telly | ||||
| Thea | ||||
| Tim Sullivan | BASIC | 6.2 | MILE | 5:59 |
| Todd L | MARY | 0:29:05 | ||
| Tracy | BASIC | 6.1 | MILE | 9:22 |
| Victoria C | BASIC | 7.3 | MILE | 7:33 |
| Victoria | ||||
| Wendy | MARY | 0:32:53 | ||
| 7:00 AM | ||||
| Aimee Longnecker | MARY | 0:28:19 | ||
| Andrea K | MARY | 0:27:40 | ||
| Anitra | MARY | |||
| Anne | MARY | |||
| Bill | BASIC | 6 | MILE | 6:30 |
| Brandi | MARY | 0:27:19 | ||
| Brian S | MARY | 36:30 (2) | ||
| Carla | MARY | |||
| Caroline | MARY | 0:28:16 | ||
| Charisse | MARY | 0:37:14 | ||
| Debra Murphy | MARY | |||
| Dwight | MARY | |||
| Erin Kirkpatrick | MARY | 0:38:01 | ||
| Jason | MARY | |||
| Jean Gay | MARY | |||
| Jennifer | MARY | 0:28:07 | ||
| John | MARY | 0:26:03 | ||
| Katrina | MARY | 0:30:20 | ||
| Keely | MARY | |||
| Laura Woods | MARY | |||
| Lyn | MARY | |||
| Marie B | MARY | |||
| Maureen D | MARY | 0:39:28 | ||
| Megan M | MARY | 0:35:31 | ||
| Melissa | MARY | |||
| Meredith | MARY | |||
| Michael | MARY | 0:26:50 | ||
| Muffy | MARY | 0:34:08 | ||
| Nakia | MARY | 0:34:10 | ||
| Natalie | MARY | 0:38:24 | ||
| Neil | MARY | 0:29:40 | ||
| Nick | MARY | |||
| Nicole B | MARY | |||
| Rachel | MARY | 0:29:47 | ||
| Rebecca | MARY | 29:40 NR | ||
| Richard | MARY | |||
| Ruth | MARY | 0:30:40 | ||
| Scott | MARY | |||
| Stacy | MARY | 0:30:50 | ||
| Susan R | MARY | 0:32:07 | ||
| Susanne | MARY | 0:28:43 | ||
| Tiffany | MARY | 35:45 NR | ||
| Tina | MARY | 0:34:35 | ||
| Tori | MARY | 36:40 NR | ||
| Vicki | BASIC | 5 | MILE | 10:01 |
| Wallace | MARY | 0:37:10 | ||
| Wendy | MARY | 0:37:14 | ||
| 9:30 | ||||
| Alan | BASIC | |||
| Amy | BASIC | |||
| Gigi | BASIC | |||
| Jamie | BASIC | |||
| Jessica | BASIC | |||
| Jill | BASIC | 5.1 | MILE | 11:06 |
| Julie | BASIC | 7 | MILE | 6:43 |
| M.E. | BASIC | |||
| Nancy | BASIC | |||
| Nicole | BASIC | 4.3 | MILE | 11:50 |
| Quinnie | :60 ASMT. | 24K/37/26 | ||
| Scott | :60 ASMT. | 6T,9K/14/24 | ||
| Tori | BASIC | 3.4 | MILE | 10:21 |
| 6:00 | ||||
| Aaron | MARY | 0:31:38 | ||
| Aimee | MARY | |||
| Allison | MARY | 0:32:40 | ||
| Anatol | MARY | |||
| Becky | MARY | 0:28:52 | ||
| Chris | MARY | |||
| Dona Cortes | MARY | |||
| Jen | MARY | 0:28:33 | ||
| Jess King | MARY | 0:23:46 | ||
| Jill | MARY | |||
| Jim | MARY | |||
| Joe P | MARY | 0:39:19 | ||
| John Y | MARY | 0:39:25 | ||
| Karen M | MARY | 0:41:35 | ||
| Kate | MARY | 0:35:56 | ||
| Katherine | MARY | |||
| Kelly P | MARY | 0:34:55 | ||
| Kevin C | MARY | 0:35:59 | ||
| Kristie | MARY | 0:24:58 | ||
| Kristin | MARY | |||
| Kristy | MARY | 0:33:15 | ||
| Laurel | MARY | |||
| Mary | MARY | 0:30:18 | ||
| Matt | MARY | 0:39:50 | ||
| Michelle | MARY | 24:55 mod | ||
| Scott P | MARY | |||
| Stefanie | MARY | 0:35:57 | ||
| Terri | MARY | |||
| Tonya | MARY | 0:26:10 | ||
