BootCamp: Week5- Day4

The TJ
Warm Up Jog
Stretches

Jog south with interruptions (1x hill run for all)
15 Push Ups
Jog
30/50 bench-triceps sit ups
Arm circles ~90sec
Jog
25 sit ups
Turn around (~ 0.5 miles out)
25 Kick Backs
Jog
back to the Parking Lot

Hills:
Jog to the river trail
20 Super mans
1 min Bridge
25 side crunches (in side bridge style) x2
50 bi cycle sit ups

Bottom of the hill
6x up and down start at 50 % and the rest at full steam
Final run form the P.lot

Sprint down to the river trail and back

END
Stretches

OUT

BootCamp: Week 5 -Day3

The Cristina

Warm Up Run
Stretch

Jog toward the North End
Interrupted by:
25 Bench Push Ups
jog
25 fromg push up's
jog
25 Superman's
jog
40 bench/stair jumps
jog to the end

6x Sprint up the hill and jog down

1 min of Pull Ups on the side bars
jog
50 bicycle sit ups
jog to the end
100 curbside stand up's on each side

jog 1 mile loop toward south

stretch (Ying)

OUT 6.00am

BootCamp: Week5- Day2

The Billy
5.00am
Warm Up Run
Stretches

50 Jumping Jacks
25 sit ups
15 Push Ups
break
Repeat

50 Jab Punch
25 toe touch (ab exercise)
25 Rowing (frog?)
Repeat

~50 Wheel Jumps
15 wider arm push Ups
25 Bicycle sit Ups
Repeat

~ 50 Jumps (thigh hit the extended hand-waist high) a.k.a KUSH
10 Diamond to the heart Push Ups
25 Sit Ups (?)

Jog to the warm Up spot turn around to the North End and back

END

BootCamp: Week 5-Day 5

LAST DAY: PT Test

Warm Up Run, Stretches:

Push Ups: 26

Sit Ups: 51

2 mile Run: 16.45

Weigh In:

BootCamp: Week4 - Day5

Friday Relays:
5am warm up jog
Stretches

2 teams of 4

From the river tail run up the hill x2
Toss the medicine ball x30 between the foursome
5 Triple downs:
5 Push ups, 5Star Jumps, 5 Sit Ups
4 PU, 4 SJ, 4 SU
...
..
.
Frog Jump Up the hill to the lot

Indian Run up to half point of the North River Run
Medicine ball throw and run + 5 Push Ups

To the River Trail
Log Run : 4 ppl carry log an run the north river tail (half way)
Jog back
Frog jump up the hill

6.00 am OUT

BootCamp: Week4 - Day4

5.00 am Warm up Jog
Stretches

Hills: From the ase of the hill
3 forward sprints
5 Jumping Jacks
3 reverse sprints

1 min break break

Single file North River Run interrupted by ..
15 push Ups
Run
1 min of Triceps on bench
Run
15 lay down pull Ups (using guard rails)
Run down hill through parking lot
15 horizontal push Ups (Using guard rails in parking lot)
Run along the river
15 shoulder presses
Run
15 side push ups (using triceps) x2
Run up the hill ...rest/water

On Mat:
50 crunches
25 frog crunches
50 bi cycle crunches
15 side crunches on each side
1 min of ab rolls (using the 10 lb medicine balls)
25 kick backs with partner

Stretchs

Out 6.00 am

BootCamp - NorthRiverRun

BootCamp -BridgeRun

BootCamp Week 4 - Day 3

5.00 am : Warm Up Jog
Stretch: Trunk twists, arm stretch, neck rounds, groin stretch, hamstring stretch, calf stretch, quad stretch 1 min rest

Run toward the south end of Mud Island Park
Non stop till the bridge
Run up the bridge and jog down slowly x2
Sprint up the bridge in pairs 1/4 ways jog back x2
Jog back to the parking lot

Stretch
Done! 6.00 am

BootCamp Week4 - Day2

5 am: Warm Up jog
Stretch: Trunk twists, arm stretch, neck rounds, groin stretch, hamstring stretch, calf stretch, quad stretch 1 min rest

Jog toward the north end of the Mus Island Park.
10 push ups
Jog
15 star Jumps
Jog down to the river
4 -Sprints in pairs
Jog back to the parking lot via river walk
50 sit ups
jog
15 Superman's
Jog to the bottom of the Parking lot
Sprint up the hills x 4
Stretch
go home @ 6.00 am

BootCamp: Week4 -Day 1

Rained out!
5.00am @ River Set Gym

Stretches:

Circuit exercises (2 mins each):

Wide Arm Push Ups
Sit Ups
Star Jumps
Short Arm Push Ups
BiCycle Runs
Quad burner
Leg/Glute burner
Ab exercise
Arm circles
5 lb weight - forward
5 lb weight - sidewards
5 lb weight - Triceps stretch
Lunges
Squats

Stretch - Go home 6.00am

BootCamp: Week 3 - Day5

Mike out of Town for Chelsae's interview @ ATL

BootCamp Week3 - Day4

5am: Warm Up Jog
Stretches
Trunk Twists
Neck Turns
Groin stretch
Groin Stretch left and right
Quad stretch left and right
...1 min break

1 mile timed run for all:
Parking lot to the north end of the river and back

1 min break

Jog in line (2)

1/4 mile Jog: 20 push ups
1/4 mile Jog: 20 Superman's
1/4 mile Jog: 15 star Jumps
Run down to the river: Sprints and exercise
Sprint ~100 yards: 15 Push Ups
Sprint ~100 yards: 25 Sit Ups
Sprint ~100 yards: 20 Superman's
Sprint ~100 yards: 15 Shoulder Press
Sprint ~100 yards back wards: 10 Push Ups
Sprint ~100 yards: 25 bicycle Sit Ups
Squat thrust ~100 yards: 25 side bridges left: 25 side bridges right
Sprint ~100 yards: 15 mountain climbers
Jog to the bottom of the hill:
6 runs up the hill 100% (jog down)

Calf stretch
Stretches and OUT! 6am

BootCamp Week3 - Day 3

5.00 am Warm up run
Today was all abs, shoulders, biceps and triceps
Warm Up stretches ..1 min break

Ab Crunches ~ 30
Left bridge ~ 1 min
Right Bridge ~ 1 min
Bridge ~ 1 min
50 bi cycle crunche

Kick Backs (with partner)
1 min (~20)
45 sec (~15)
30 sec (~10)

SITUPS with partner(as many as you can)
1min
45 sec
30 min

Bicep Curls ~ 30
Shoulder Press ~25
Triceps curl ~ 15 (25?)

15 push ups
20 Superman's
50 bicycle sit ups
Warm down dumbbells ~20
Warm down Shoulder press ~ 20
Stretches .... DONE! 6.03am

BootCamp: Week3 -Day2

5 am: Warm up jog followed stretches (to count of 20)

• Trunk twists
  
• neck rolls
  
• triceps stretch
  
• Groin stretch
  
• Hamstring stretch
  
• Quad stretch (left and right - standing up)

Running + exercise:
Jog toward to the North down the river slope interrupted by

• 15 push ups
  Run down the hill up to the river, back up and
  
• 15 push ups
  Run ... interrupted by:
  
• 25 bicycle sit ups
  Run down the hill up to the river, back up and
  
• 25 bicycle sit ups
  Sprint up from the end of the trail 9catch breath -20 secs)
  Run toward the parking lot interrupted by
  
• 25 side bridges (either side)
  Run down the hill up to the river, back up and
  
• 15 push ups
  Run ...interrupted by
  
• 20 kick backs
  Run down the hill up to the river, back up and
  
• 10 kick backs
  Sprint to the parking lot ... water break
  
  Jog toward the bridge just past Island Place
  
• Arm rolls for 2 mins!
  Run down the hill up to the river, back up and
  
• 25 bicycle Sit ups
  Run ...interrupted by
  
• 10 sit ups
  Run down the hill up to the river, back up and
  
• 10 sit ups
  Sprint to the river and the first two back get to stay up while the rest run it out

Break .... 1 min water and catch breath
Stretchs (20 count):

• Triceps stretch
  
• Quad stretch
  
• Groin stretch
  
• Hamstring stretch
  

OUT! 6.05am

BootCamp :Week3 -Day1

• Today we ran from the parking lot to the base of the bridge. The jog wa interrupted with 20 pushup's and 10 star jumps.
  
• Once at the base of the bridge we were asked (in pairs) to run up 90% speed go down, 75% speed and come back up and down
  REPEAT! (I was able to run on the bridge all two attempts; something I could not do last time were here!)
  
• Then we followed it up with a slow jog to the beginning of the footpath (from of Tugs) and back to the parking lot
  
• I was asked to run down to the river and back up twice during this part. I had to walk a few times to make to back to the lot
  
  
• Once back we were asked to sprint to the river and back up the hill ... and the first two would be exempt from doing it again ....

It was probably a total of 3 miles altogether. Cristina said something about breathing during running and turns out it is an extremely essential factor for running

BootCamp-Week2 -Day5

Last Day of Week 2: We are off to the relay's! 3 teams of four were chosen:

First:

• From the river trail run up the hill and back in pairs while the rest of the group toss the medicine ball -SWAP
  
• 1- tripple downs followed this: Push Ups, Sit ups and Star Jumps
  
• Bunny hop over your partners back up the hill and back to the river trail

Second:

• Indian run starting from river trail around a tree about a 1000 meters away (7lb medicine ball)
  
• 50 medicine ball toss (in square formation) between 4 members of the team followed by 20 superman's
  
• Indian run up the hill and back

BOOTCAMP -Route

Few Days of Pregnancy left ....

We have decided on Shay after the following websites indicated it to be of Indian Origin:
Shaylan
http://www.indianhindunames.com/indian-hindu-boy-name-s.htm
Shay = Gift
http://www.hiren.info/indian-baby-names/Boy/S
Shay = Gift
http://www.seattleindian.com/seattle/babynames.asp?letter=S&gender=M
Shay= Gift
http://www.eknazar.com/Parenting/viewbabynames.php?&g=M&n=S&r=Hindu
Shay = Gift

Names Continued .......

It's crunch time now: Here are some suggestions from Kush and Pooja:

Sagar
Sarit
Saavan
Sunay
Sapan
Sunir

"I don’t remember which one you had liked, but my favorite is Sunay" Kush