Week 4 Day 2 6am and 7am

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

Tabatha Work

6:00am

  Fire Hydrants Push Ups 1 Camp Classic Total Rounds 2 Camp Classic Total Rounds
Venus M. 175 51 4 3 rounds
Kim 201 (56) 4 3
Rachel 121 35 3 3
Shirley 171 32 2 2
Arethea 188 36 3 3
Ellen A. 195 39 (16) 4 4
Nancy 123 39(11) 3 3
Jackie 109 15(15) 3 3
Atara 146 7(51) 4 3.5
Maggie T. 136 (30) 3 2
Marthe L. 123 53 3.5 4
Peter 162 62 3 3
Jamie 145 56 4 3
Kim M. 140 (44) 3 3
Mary B. 116 12(30) 3 3
Patty O. 123 (40) 3 3
Janet T. 121 17(28) 3 3
Demethea H. 190 8(27) 3 3
Whitney P. 130 16(13) 3 3
John C. 161 30(17) 3 3

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes.

Camp classic

  1. Squat Thrust /Burpees x 6 reps.
  2. Bicep Curl Overhead Press x9 reps.
  3. USA Bicycles x12 reps
  4. Jumping Jacks x15 reps.

Round 2 Tabatha Work on 10 off 8 rounds

  • Push ups 20
  • Chin  to knee

Week 4 Day 2 12/19/07 9:30 am

 

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

Tabatha Work

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes.

Camp classic

  1. Squat Thrust /Burpees x 6 reps.
  2. Bicep Curl Overhead Press x9 reps.
  3. USA Bicycles x12 reps
  4. Jumping Jacks x15 reps.

Round 2 Tabatha Work on 10 off 8 rounds

  • Push ups 20
  • Chin  to knee

 

9:30am

  Step ups Fire Hydrants Push Ups Chin To Knee

Camp Classic1/

 

Dawn 66 135 (50) 49 2.9rounds
Eileen 76 128 17(25) 37 3.5
Risa 77 110 11(30) 37 3
Tom 68 135 38 52 3
Laurie 75 120 42 45 3.25
Lesley 69 150 39 49 3

 

Week 4 Day 1 12/17/07 and 12/18/07

Team Race 40 Reps
“Teams do not go physically flat, they go mentally stale.”
Vincent Lombardi

We started with our warm ups then I divided the camp into teams, 3 people to a team (except for the 7am camp there were 4 people to a team). Usually each round is started off with a 1/4 run but but because we were indoors today we started off with 60 jumping jacks and then began the designated exercises. Each camper did 40 repetitions of each exercise. If a camper finished their reps before anyone on their team they could help out team members complete the remaining reps. The team that completes their reps. first wins the round.

• Round 1: 60 jumping jacks with – 120 t-stabilization’s and 120 inchworms
9:30-10:15am 8min 56sec. Tom N., Laurie L., and Mary B.
6-6:45am 8min 39sec. Venus M., Kim V., Michelle S.
7-7:45am 8min 55sec. Jill R., Lisa B., Paul S., Darrell G.

• Round 2: 60 jumping jacks with – 120 side step lateral raise and 120 jumping lunges
9:30-10:15am 4min 36sec. Tom N., Laurie L., and Mary B.
6-6:45am 4min 20sec. Ellen A., Nancy G., Kim M.
7-7:45am 4min 3sec. Gemma, Jean F., Dan L.,Hildy K.

• Round 3: 60 jumping jacks with – 120 bicep curl overhead press and 120 mountain climbers
9:30-10:15am 4min 4sec. Tom N., Laurie L., and Mary B.
6-6:45am 3min 58sec. Ellen A., Nancy G., Kim M.
7-7:45am 3min 48sec. Gemma, Jean F., Dan L.,Hildy K.

• Round 4: 60 jumping jacks with – 40 Hip Lifts and 40 USA Bicycles
6-6:45am 2min 36sec. Maggie T, Janet T., Patty O., Mary B.
7-7:45am 3min 3sec. Gemma, Jean F., Dan L.,Hildy K.

Week 3 Day 3

Warm up
Rotations
Arms
Torso
KneesPush Ups
High knees 30 sec.
Butt Kicks 30 sec.
Sun Salution x2

Because of icy field conditions we went indoors today. We used a deck of cards for the primary routine. The 6am and the 9:30am camp was split into 2 teams then each team was split up into groups of 3 and given a deck of cards. Each suite represented an exercise and the reps were the number on the card (face cards= 10 Ace= 11) there were 2 jokers in each deck everthing after the 1st joker the reps are doubled until the 2nd joker is flipped.

  • Diamonds- Stair Sprints
  • Hearts- Boot Strappers
  • Clubs- Hip Lifts
  • Spades- Overhead Tricep Extensions

During the 6am it was an upset. Team A was ahead when team B pulled off the win in 16 min. 10sec. Also an honorable mention to Janet T., Arethea, Demethea and Kim M. who finished their deck before everyone else in 12 min. 55 sec. Awesome work!

6am

Team A
Team B -Time 16 min. 10sec.
Kim V. Peter
Mary B. Mathe
Venus Maggie
Michelle S. Janet
Lesley Arethea
Atara Demethea
Lisa Shirley
Doris Kim M.
   

 7am

Team A-time 20min.= 30 cards

Team B
Darrell Jackie G.
Jean F. Paul
   

9:30

(diamonds were USA bicyicles in place of stair sprints)

Team A-time 7min
Team B
Laurie L Dawn
Eilleen Hadiqua
Lesley Jamie Z.
Risa  
   

 The 9:30am finished so quickly becuase they did not do the stair sprints which took alot of time to complete.

Week 3 Day 2

“There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide.”
– Rolf Arands


Warm up
Rotations
Arms
Torso
Knees
High knees 30 sec.
Butt Kicks 30 sec.
Sun Salution x2
Hit the Trail

9 Rep Ladder

6am-6:45am

Sit ups (old school) Doris, JamieZ. & Michelle S. 2min 48sec.  
Squat thrust/Burpees w push up Ellen A. & Lisa B. 6min. 16sec.  
Fire Hydrants Demethea, & Janet 1min 22sec. Shirley M. & Marthe 1min 9sec.
Walking Lunges Shirley M. & Marthe 1min. 59sec.  
Planks Demethea, & Janet 3min 43sec.  
Jump Squats Demethea, & Janet 1min 48sec. Ellen A. & Lisa B. 1min. 35 sec.
Chin to knee    
S. L. Side lunges    
Hip lifts    

 

7am-7:45am

Sit ups (old school) Dan L. & Jean F. 3min 4sec.  
Squat thrust/Burpees w push up Dan L. & Jean F.6min. 7sec.  
Fire Hydrants Dan L. & Jean F.1min 38sec. Dan L. & Jean F. 1min 40sec.
Walking Lunges Dan L. & Jean F. 2min. 4sec.  
Planks Gemma, Paul & Jill R. 5min 5sec.  
Jump Squats    
Chin to knee    
S. L. Side lunges Dan L. & Jean F. 2min 11sec. Dan L. & Jean F. 2min. 7sec.
Hip lifts    

 

9:30am- 9:45am

Sit ups (old school) Tom & Hadiqua 2min 37sec.  
Squat thrust/Burpees w push up Donna & Beth 6min. 24sec.  
Fire Hydrants Tom & Hadiqua 1min 24sec. Eileen, Leslie and Risa 1min 23sec.
Walking Lunges Donna & Beth 1min. 49sec.  
Planks Tom & Hadiqua 1min 57sec.  
Jump Squats    
Chin to knee    
S. L. Side lunges Eileen, Leslie and Risa 3min 15sec. Donna & Beth 3min. 22sec.
Hip lifts    

Week 3 Day 1

“Get around people who have something of value to share with you. Their impact will continue to have a significant effect on your life long after they have departed.”
– Jim Rohn


Warm ups
Rotations,
Arms
Torso
Knees
Ice Skaters 30 seconds
Fire Hydrants 30 sec.
Dive Bombers (modif. Downward dog/cobra) 30 sec.

The campers were split up into 2 teams. every exercise had a point value as the campers complted the exercises they wrote down their points. Which were added up at the end.

20 Reps on everything (10 on each side)

1. Kettle bell swing-2points

2. Medicine ball squat press-2points

3. Dumbbell curl press-2points

4. Single leg squat-3points

5. Jumping squat-3points

6. Burpees/squat thrust push ups-4points

7. Push ups-3 points

8. Dips-2points

9. Step ups-3points

10. Trail-3points

11. Planks-3points

12. Tubing Side step lateral raise-2points

6am- score was team A 232 team B 240 19min. 15 sec.
7am-score was team A 107 team B xxx
9:30am-score was team A 104 team B 112 20min.

Week 2 Day 3

“There is no chance, no destiny, no fate that can circumvent or hinder or control the firm resolve of a determined soul.”
– Ella Wheeler Wilcox

  1. Warm ups

Rotations

Arms

Hips and Torso

Knees

Squats x10

Fire Hydrants x10 each side

Ice Skaters x20

Push ups x10

Sun Salutation

 

Routines

1) Trail Timed

Tabatha Work

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

4) 5 station circuit counting total repetitions 60 seconds at each station.

  • Chin To Knee
  • Medicine ball Squat press
  • Ice Skaters
  • Overhead Tricep Extensions
  • Mountain Climbers

6am

 

Trail Timed

Minutes

Bench Step Ups Fire Hydrants 5 Station Circuit
Rachel 2.55 56 80 157
Atara 2.55 56 93 159
Doris 2.33 70 ? ?
Shirley 3.46 56 127 212
Kim V. 2.52 41 119 196
Nancy        
Martha L.        
Peter 2.22 78 92 215
Whitney 2.52 65 97 200
John C. 2.12 66 99 222
Venus M. 2.45 77 102 213
Kim M. 3.15 65 105 199
Camille        
Arthea 2.54 66 76 190
Jamie Z.        
Demetha 2.57 58 125 269
Patty O. 3.09 65 93 187
Mary B. 3.09 63 82 195
Andrea R.        
Janet T. 3.04 62 79 196
Ellen 2.54 66 124 269
Jackie 2.43 57 70 180
Maggie T. 235 53 76 204

7am

 

Trail Timed

Minutes

Bench Step Ups Fire Hydrants 5 Station Circuit
Donna W. 2.24 77 125 235
Rise B. 3.47 58 122 180
Hildy K. 3.03 80 114 248
Lisa B. 3.00 80 91 250
Jean F. 3.15 58 83 180
Jill R. 3.16 60 99 166

9:30am

 

Trail Timed

Minutes

Bench Step Ups Fire Hydrants 5 Station Circuit
Hadiqua 2.51 80 110 230
Laurie 2.43 81 135 205
Lesley 3.00 71 97 233
Gemma   60 89 244
Tom 3.07 72 116 186
Pam 4.00 74 106 204
         

 

Week 2 Day 2

“You can discover more about a person in an hour of play than in a year of conversation.”- Plato

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

2)300
Yard Sprints

Cherry
Pickers
High Knees
Butt Kicks
Side Shuffle

3) Reverse Pyramids

Sprint
30 yards,
· 10 Burpees/squat thrust w/push up

Sprint 30 yards
· 10 side lunges

Sprint 30 yards
· Squat Jumps

Then 9, 8, 7 etc all the way down to 1 rep of each.

These are the results of the Reverse Pyramids.

6am 16 min.41 sec. 1st place Ellen A., 2nd place Doris F./Wendy L.

7am 14min.16 sec. 1st place Donna W., Paul S., Dan L.

9:30am 16min.11sec. 1st place Laurie L, 2nd place. Eileen K.D.

Week 2 Day 1

Team Race 120 Reps
“Teams do not go physically flat, they go mentally stale.”
Vincent Lombardi

We started with our warm ups then I divided the camp into teams, 3 people to a team. Each person completes 1/4 run and begins designated exercise, contributing to the total rep count of 120 reps for each exercise. The team that completes the circuit first wins the round.

• Round 1: 1/4 mile trail run with – 120 t-stabilization’s and 120 inchworms
9:30-10:15am 11min 4sec Mary B., Eileen K.D., Risa
6-6:45am Demethea, Maggie T. Kim M., Jackie G.
7-7:45am Gemma, Paul, Donna W.

• Round 2: 1/4 mile trail run – 120 side step lateral raise and 120 jumping lunges
9:30-10:15am 4min 42 sec. Mary B., Eileen K.D., Risa
6-6:45am 4min 23 sec. Lisa B, Ellen A., Nancy G.
7-7:45am 4min 27sec Gemma, Paul S., Donna W.

.• Round 3: 1/4 mile trail run – 120 bicep curl overhead press and 120 mountain climbers
9:30-10:15am 4min 11sec Hadiqua, Laurie, Beth, Tom
6-6:45am
7-7:45am Gemma, Paul S., Donna W.