27 Aug 09: Long Run

6:15pm Warm-Up

Workout:
1.7 mile run for time (2 laps around the block)

All abs all the time:
30-60-sec each exercise

• seated knees in
• bicycles
• seated knees in with hand claps
• feet apart, alt. hands to feet with straight arms, hand behind head
  
• alt. straight leg lifts to 90 deg.
• mat sit-ups
• reverse mat sit-ups
• straight-leg heels to sky
• sit-ups
• side-crunches (L/R); lift feet
• Russian twist, feet off the floor
• plank hold
• superheroes

1.7 Mile Performances:
Compare times to 3 Aug 09.
6am

Alison H	14 rds	AMRAP 20 min: 15 shp, 10 kb swings, 5 front squats
Angie B	13:59
Catherine W	13:38
Daniel B	10:39
Jan C	15:43
Jennifer K	18:24
Meera S	17:28
Misti F	13:45
Rebeccah B	22:30
Rudi B	20:05
Jose C	15:25
Kimberly H	18:57
Kyle F	13:17
Michele R	13:51
Vanessa F	17:28	1.2 mi

6:15pm

Teaniese L	15:11
Allison H	14:05
James G	10:50
Margret Z	13:12
Mayte P	18:46