BootCamp: Week7 - Day 4

Suraj: The Relays
Warm Up jog
Stretch

Two teams of 6 people

Walk down to the river trail
******1******
4 man ball toss while the other two run up the hill and back
....all 6 finish the run
5 Triple downs:
Push Ups, Sit Ups and Star Jumps

Frog jump over your partner up the hill and sprint back

********2********
Indian Run toward the north end parking lot
Roll the medicine ball sprint up to it, 5 push ups
Every one take turns doing it for ~ 300 yards
Indian run back to the start point (River trail across from the River Set Parking lot)

*********3*********
Log Run toward the 2nd tree on the right (~ 500 yds)
Jog back
20 kick backs
Run up the hill and back (11/2 times) throwing ball to your partner
2 hills

Stretches ... Ying

END

BootCamp: Week7 - Day3

Ying:

Warm up jog -- knee up, butt kick
Stretch:

Jog down to river (run lane):

15 suicide runs in pairs
winners run and up and down the hill x2
losers hold the bridge pose until the partner comes back

Run toward the north end parking lot:
On grass
Bunny jump 50 yds south
Reverse mountaineer back and jog to the north end lot

Sprints:
~80 yds x2
~200 yds
~500 yds
@ The very North End of the run:
Hills 3x followed by
Bunny jump and bear walk for ~100 yds total ... going south
Run back to the start as fast as possible

stretch ..... Ying style

END

BootCamp: Week 7: Day 2

Monday off -Memorial Day
Vacation in Jamaica May 28 - June 1st:

No sugar, No white bread month

Billy:

Jog south toward the end of the walkway
Stretch: Trunk twist, arm circles, neck rolls - 2 min personal stretch

8 sets of 20 sec exercises:

20 sec Push Ups +10 sec break x8
20 sec Squats + 10 sec break x8
20 sec Pull Ups (on the side fence) + 10 sec break x8
20 sec Triceps (on side fence) + 10 sec break x8
20 sec Sit Ups + 10 sec break x8

HILLS:
Sprint up jog back
Lunge Up jog back
Bunny jump up, duck walk back
Sprint Up jog back to the parking lot

Stretch and out

BootCamp: Week 6- Day4

Leslie (Strength training)

Warm Up Jog
Stretches
Squats with weight (16)
50 Sit Ups
.
.
.
Several tricep workouts
Ab workouts

bicep curls etc.

1.2 mile run North River Run

END

BootCamp: Week 6: Day3

Kush

Warm up Jog
Stretch ...
1 mile fast Jog
South End(Up to harbor town rd) and back to the lot
Jog toward the north End
interrupted by
20 kick backs
jog
20 supermans
jog down the hill
3x sprints up and slow jog down

SPRINTS:
Middle of the north end parking lot
20 fence puch ups
Sprint
20 sit ups
Sprints:
20 shoulder press
sprint
2 min arm circles
sprint
40 sit ups
sprint
15 star jumps
sprint
20 superman's
sprint up the hill to the lot

hills:
5x forward + 1x reverse + 1 duck walk

+ 2 more hills for Late Leslie
stretch

OUT

BootCamp: Week6 - Day2

The Billy
Warm up
Stretches

UML - Upper Body, Middle and Legs

15 regular Push Ups
25 Row boat
? legs

15 Military Push ups (Elbow inside the body)
25 bicycle kicks in row boat position
25-40 Knee to palms

8 sling push ups (4 to the left , 4 to the right)
Legs 6" off the ground, extend one leg to the top and back and rotate x10
4 squat jumps to the front, 4 to the back x3


10 staggered arms push ups (one by shoulder and the other extended up by the head x2
The Monster: Lay on back, lift legs up 90 degress.
Rotate the legs together on a large circle x10
Legs



Finished off with
20 regular sit ups
20 left side sit ups
20 right side sit ups
20 toe touches
20 bent knee touches

BootCamp: Week6 -Day1

TJ

Warm Up
Stretch

Run South toward the bridge.
I stop for 1 min arm roll
Run and up and over the bridge and back x2
Sprint up the bridge and jog back to the 1 mil point on the south end
Fart Runs all the way back

~3 miles of humid fun!

END

BootCamp: Week5 -Day5

Friday morning optional Run
5am

Jog to the North End, stretch/rest
Jog to the south end parking lot and back
Stretch/rest
Jog back to the meet-up parking lot

1 hill run: River trail to the the top

OUT 6.10am

TOTALED: 4.3 miles

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