3 Aug 09: 1.7 Mile Run and Abs

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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 8 Jun 09.
6am

Alison H	17:34
Amy L	18:42
Angie B	14:02
Catherine W	13:50
Daniel B	10:46
Jan C	15:56
Jennifer K	20:50
Jose C	16:45
Kimberly H	20:48
Michele R	14:58
Misti F	13:57
Rebeccah B	10:47	1 lap
Rudi B	10:40	1 lap
Samantha C	15:31
Summer W	16:52
Kyle F	14:33
Meera S	19:45
Nan N	14:25
Nikki M	20:11
Vanessa F	12:51	1 lap

6:15pm

Margret Z	13:48
Margret Z	14:45	2nd run of the day
Mayte P	10:35	1 lap
Teaniese L	15:09
Allison H	14:26
Mary U	7:34	1 lap
Sarah S	18:32

AMRAP in 20 min. of 5 push-ups, 10 sit-ups, 15 squats:

Ryan B

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