Today was partner day.
I partnered up with Linda today.
We did:
1) Ladders 9 -> 1
squat jumps
scissor squats
squat thrusts
push ups
2) Jumprope x 100
Hvy bag until partner gets 100 on the jumprope (repeat this drill twice)
3) 6 bastardos
9 situps
12 db laterals
15 scissor squats (repeat this drill twice)
4) 20 jacks/20 walking lunges
20 jacks/scissor squats
20 jacks/dips
5) broadjump burpee down and back (30yards) (repeat twice)
We were sweating, we were straining, we were burning calories and we
sharpened up our mental toughness!
We walked out of the gym heads held high and feeling GREAT!
Thanks, Linda!
Scott
www.fullforcefitness.net
p.s. sign up for session 29 now at www.fullforcefitness.net
Monday, March 31, 2008
Sunday, March 30, 2008
One For Marie
Friday, March 28th I had a demo class at the new boot camp facility.
We were expecting 20 elementary school teachers to show up for a 3:30pm workout.
We named the workout for Marie - the teacher who orchestrated the class (thanks to Dawn, also).
The workout was:
6 dirty thirty yard dashes
15 dumbbell overhead squats
30 sec with the heavy bag (these teachers are tough!)
15 burpees
The finish line was when Marie completed 4 rounds of the above!
Good job, ladies!
Scott York
www.fullforcefitness.net
P.S. Sign up for Session 29 now - it starts on April 21st!
We were expecting 20 elementary school teachers to show up for a 3:30pm workout.
We named the workout for Marie - the teacher who orchestrated the class (thanks to Dawn, also).
The workout was:
6 dirty thirty yard dashes
15 dumbbell overhead squats
30 sec with the heavy bag (these teachers are tough!)
15 burpees
The finish line was when Marie completed 4 rounds of the above!
Good job, ladies!
Scott York
www.fullforcefitness.net
P.S. Sign up for Session 29 now - it starts on April 21st!
Wednesday, March 26, 2008
Day 5 Session 28
3 Rounds for Time:
DB Swings x 15 reps
Push Press x 20 reps
Squats x 30 reps
MC = 7:37
DS = 5:14
DR = 6:45
KJ = 4:44
ER = 5:54
SC = 7:37
JL = ?
NC = ?
LC = ?
BD = ?
MC = ?
JW = ?
LB = ?
DB Swings x 15 reps
Push Press x 20 reps
Squats x 30 reps
MC = 7:37
DS = 5:14
DR = 6:45
KJ = 4:44
ER = 5:54
SC = 7:37
JL = ?
NC = ?
LC = ?
BD = ?
MC = ?
JW = ?
LB = ?
"We are what we repeatedly do. Excellence, therefore,
is not an act but a habit."
Aristotle
Sign up for session 29 now at www.fullforcefitness.net
Scott
Scott@fullforcefitness.net
512.233.0756
Monday, March 24, 2008
Day 4 Session 28
Today was "90/30"
90 seconds of exercise/rest 30 seconds
Exercises were:
1) 15 Thirty yard sprints (until JLo is done)
2) Plyo box jumps
Repeat twice
Rest
3) Heavy Bag kicks
4) Jumpope
Repeat twice
Rest
5) Side crawls
6) Mountain climbers
Repeat twice
Rest
7) Cage Burpees
8) Alt rev lunges
Rest
Repeat twice
We have the best facility for boot camps in Austin - period!
Dedicated to boot camp training
Wide open spaces
Free weights
Boxing
Core balls
Mats on the floor
High, high ceilings
Bathrooms
Water fountain
And an unbelievable intensity.
Reminds me of my hardcore bodybuilding days squatting 10 sets of 10 reps with 365lbs on the bar!
Hey!
Maybe I can still do it...
Scott
www.fullforcefitness.net
P.S. Signing up for session 29 now at www.fullforcefitness.net
P.S.S. Starts on April 21st
90 seconds of exercise/rest 30 seconds
Exercises were:
1) 15 Thirty yard sprints (until JLo is done)
2) Plyo box jumps
Repeat twice
Rest
3) Heavy Bag kicks
4) Jumpope
Repeat twice
Rest
5) Side crawls
6) Mountain climbers
Repeat twice
Rest
7) Cage Burpees
8) Alt rev lunges
Rest
Repeat twice
We have the best facility for boot camps in Austin - period!
Dedicated to boot camp training
Wide open spaces
Free weights
Boxing
Core balls
Mats on the floor
High, high ceilings
Bathrooms
Water fountain
And an unbelievable intensity.
Reminds me of my hardcore bodybuilding days squatting 10 sets of 10 reps with 365lbs on the bar!
Hey!
Maybe I can still do it...
Scott
www.fullforcefitness.net
P.S. Signing up for session 29 now at www.fullforcefitness.net
P.S.S. Starts on April 21st
Wednesday, March 19, 2008
New! FullForceFitness Video Tip!
Here's the first FullForceFitness video tip!
Fitness pioneer and icon, Austin's own, Monica Brant-Peckham.
Monica has helped to put fitness and figure competitions on the map.
She has competed for many years and has been featured on numerous major
magazine covers within the industry.
Monica and her husband, Scott are members of the Austin Mayor's Fitness Council .
Click the link to discover her famous strawberry protein pancakes:
http://www.vimeo.com/802463
(note - turn up your computer volume to hear the audio)
Monica is a business partner of mine at www.fitnessandfigurereality.com
We just shot this video segment last week!
Scott
www.fullforcefitness.net
Fitness pioneer and icon, Austin's own, Monica Brant-Peckham.
Monica has helped to put fitness and figure competitions on the map.
She has competed for many years and has been featured on numerous major
magazine covers within the industry.
Monica and her husband, Scott are members of the Austin Mayor's Fitness Council .
Click the link to discover her famous strawberry protein pancakes:
http://www.vimeo.com/802463
(note - turn up your computer volume to hear the audio)
Monica is a business partner of mine at www.fitnessandfigurereality.com
We just shot this video segment last week!
Scott
www.fullforcefitness.net
Monday, March 17, 2008
Day 1 Session 28
Today's Cedar Park workout:
Warmup/Stretch
Abs
Dynamic:
Skip
Side shuffle
Carioca
Jog
1 Lap
Stability Ball Dodge Ball
Tug of War
Main activity:
5 rounds (timed)
1 Lap (1/10 mile)
Overhead squats x 15 reps (using a barbell, med ball or dumbbells)
Heavy Bag x 40 punches
Burpees x 15 reps
Best time:
14:10
Scott
www.fullforcefitness.net
Warmup/Stretch
Abs
Dynamic:
Skip
Side shuffle
Carioca
Jog
1 Lap
Stability Ball Dodge Ball
Tug of War
Main activity:
5 rounds (timed)
1 Lap (1/10 mile)
Overhead squats x 15 reps (using a barbell, med ball or dumbbells)
Heavy Bag x 40 punches
Burpees x 15 reps
Best time:
14:10
Scott
www.fullforcefitness.net
Tuesday, March 11, 2008
The Beginning Of A New Chapter!
Today was the last day of Session 27.
Session 28 starts on Monday, March 17th
at OUR NEW STATE OF THE ART INDOOR LOCATION!
If you're looking to get in shape and you live in the Cedar Park
area then look no more.
You have found THE BEST Indoor/Outdoor Boot Camp facility in
Austin!
Over 4,000 sq feet.
Plenty of parking right in front.
Brand new equipment.
The best prices in Austin.
No need to supply your own equipment.
We have:
Clean Indoor Bathrooms.
Water fountain.
Mats on the floor.
Free weights.
Core Balls.
Heavy Bags.
Cone drills.
Jump ropes.
Outdoor activities.
Team challenges.
Climbing ropes.
Chin up bars.
And the best instructor in the city of Austin - me!
Enough said!
New location:
1300 W. Whitestone Blvd
BLDG C
Cedar Park, Texas 78613
Video clip of a recent class in the new location -> http://www.vimeo.com/761671/
Looks fun, huh?
No mud, no rain, no wind - just calorie blasting fun workouts designed to get you
in the best shape in the least amount of time.
As a recent boot camper said:
"You got me fit - FASTER!"
Go to www.fullforcefitness.net to register for session 28 now!
Save $25 and reserve your spot!
Limited spots available!
Session 28 starts on Monday, March 17th
at OUR NEW STATE OF THE ART INDOOR LOCATION!
If you're looking to get in shape and you live in the Cedar Park
area then look no more.
You have found THE BEST Indoor/Outdoor Boot Camp facility in
Austin!
Over 4,000 sq feet.
Plenty of parking right in front.
Brand new equipment.
The best prices in Austin.
No need to supply your own equipment.
We have:
Clean Indoor Bathrooms.
Water fountain.
Mats on the floor.
Free weights.
Core Balls.
Heavy Bags.
Cone drills.
Jump ropes.
Outdoor activities.
Team challenges.
Climbing ropes.
Chin up bars.
And the best instructor in the city of Austin - me!
Enough said!
New location:
1300 W. Whitestone Blvd
BLDG C
Cedar Park, Texas 78613
Video clip of a recent class in the new location -> http://www.vimeo.com/761671/
Looks fun, huh?
No mud, no rain, no wind - just calorie blasting fun workouts designed to get you
in the best shape in the least amount of time.
As a recent boot camper said:
"You got me fit - FASTER!"
Go to www.fullforcefitness.net to register for session 28 now!
Save $25 and reserve your spot!
Limited spots available!
Friday, March 07, 2008
Thursday, March 06, 2008
Dodge Ball Game!
Today was a blast!
We were at our super secret (so far) indoor location in Cedar Park.
It's over 4, 000 sq feet.
We did our normal warm up, abs and core.
Then we did some duck walks, bear crawls and crab walking and ran a few laps for our Dynamic warm up.
Then we played "Stability Ball Dodge Ball".
Using 3 stability balls.
We split the room in half and lined up cones as the center line.
2 teams.
Each team started 20 yards away from the center line where the 3 stability balls were.
On my go, each team had to broad jump towards the stability balls and grab one (if available).
Then it was pure dodge ball fun.
If you get hit (it doesn't hurt) then you have to join the other team.
Time limit = 4 minutes.
This game was taken from my new book, "Fitness Games"
Main activity was:
Stability Ball transfer x 15 reps
Run 4 laps
Barbell Squat x 15 reps
DB Stiff Legged Deadlifts x 15 reps
Dynamax Ball Slam x 15 reps
Core Ball laterals x 15 reps
Mark a point for your team.
Team with the most points wins.
20 minute time limit.
Team 1 = 31points
Team 2 = 34 points
Sign up for session 28 in Cedar Park or Austin at www.fullforcefitness.net
It starts on Monday, March 17th!
Scott
scott@fullforcefitness.net
512.233.0756
We were at our super secret (so far) indoor location in Cedar Park.
It's over 4, 000 sq feet.
We did our normal warm up, abs and core.
Then we did some duck walks, bear crawls and crab walking and ran a few laps for our Dynamic warm up.
Then we played "Stability Ball Dodge Ball".
Using 3 stability balls.
We split the room in half and lined up cones as the center line.
2 teams.
Each team started 20 yards away from the center line where the 3 stability balls were.
On my go, each team had to broad jump towards the stability balls and grab one (if available).
Then it was pure dodge ball fun.
If you get hit (it doesn't hurt) then you have to join the other team.
Time limit = 4 minutes.
This game was taken from my new book, "Fitness Games"
Main activity was:
Stability Ball transfer x 15 reps
Run 4 laps
Barbell Squat x 15 reps
DB Stiff Legged Deadlifts x 15 reps
Dynamax Ball Slam x 15 reps
Core Ball laterals x 15 reps
Mark a point for your team.
Team with the most points wins.
20 minute time limit.
Team 1 = 31points
Team 2 = 34 points
Sign up for session 28 in Cedar Park or Austin at www.fullforcefitness.net
It starts on Monday, March 17th!
Scott
scott@fullforcefitness.net
512.233.0756
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