We had a 3 day fitness challenge this week.
On Monday we split the group up into teams of 3.
Then we had a series of fitness challenges and activities (points based) with all teams competing to earn the most points during the week.
Today, Thursday, was the final showdown.
After our warmup, we split up into our teams and played "deck of cards".
Hearts = Burpees
Spades = Situps
Clubs = 12 " Jumps
Diamonds = Dips
The object was for each team to work through the deck as quickly as possible.
If you drew a 2 of hearts then you needed to perform 12 Burpees.
If you drew a 4 of clubs then you needed to perform 14 reps of Jumps.
If you drew a joker then your team must stop immediately, run a lap (200yds approx) and then do 10 reps of each exercise.
1st place finishing team earns 500 pts
2nd place 300 points
3rd place 200 points
4th place 100 points
Coming into todays class, the points totals for each team were:
1400
1300
1000
and 800
Team 1 won the 500 points and the challenge.
But remember...there are no losers and no whiners. Just tough it out, do what must be done, take care of our bodies and our minds - WINNERS!
Scott
www.fullforcefitness.net
P.S. Next week is our last week of session 15. The makeup day is Fri, Feb 2nd.
Session 16 starts on Monday, Feb 5th. Sign up at www.fullforcefitness.net!
Thursday, January 25, 2007
Monday, January 08, 2007
FullForceFitness Workout With Dice
We split the group into smaller groups of 5 people.
The object was to roll the dice a total of 10 times per person.
Each roll is with 2 die.
The first group in which all 5 people roll a total of 10 times win.
All reps are 15.
If you roll a :
1 - Ring Pullups
2- Spidermans
3- DB Squats
4- Bench Jumps
5- Toe Touch with 12lb Medicine Ball
6- 1 lap (220 yds)
Snake eyes: Stop! The whole team runs a lap and each member performs 15 Burpees before continuing with the game.
Team 1 wins!
"The difference between perseverance and obstinacy is: that one often comes from a strong will, and the other from a strong won't. " - Henry Ward Beecher
Thursday, January 04, 2007
Where was Kim?
This was the question?
Kim (or K.J. as some of us call her) has not missed class in almost 1 1/2 years.
She missed this morning.
Darn.
I had a beautiful workout planned just for her.
The workout (main activity) was:
20 Burpees
20 incline pushups
20 Burpees
20 Decline pushups
20 Burpees
20 DB swings
20 Burpees
20 Situps
20 Burpees
20 Ledge Squats
20 Burpees
20 Dips
20 Burpees
20 DB Alternate Deadlift
20 Burpees
20 Romanian Split Squats
We partnered up and blasted our way (sometimes struggling a bit) through the workout.
We had to scale down the Burpee reps to 10 instead of 20.
No apologies, though. This was tough.
Just like Kim.
The name of todays workout is "Kim".
Hope all is well.
Scott
www.fullforcefitness.net
www.fitnessandfigurereality.com
www.bodybuildersreality.com
Kim (or K.J. as some of us call her) has not missed class in almost 1 1/2 years.
She missed this morning.
Darn.
I had a beautiful workout planned just for her.
The workout (main activity) was:
20 Burpees
20 incline pushups
20 Burpees
20 Decline pushups
20 Burpees
20 DB swings
20 Burpees
20 Situps
20 Burpees
20 Ledge Squats
20 Burpees
20 Dips
20 Burpees
20 DB Alternate Deadlift
20 Burpees
20 Romanian Split Squats
We partnered up and blasted our way (sometimes struggling a bit) through the workout.
We had to scale down the Burpee reps to 10 instead of 20.
No apologies, though. This was tough.
Just like Kim.
The name of todays workout is "Kim".
Hope all is well.
Scott
www.fullforcefitness.net
www.fitnessandfigurereality.com
www.bodybuildersreality.com
Tuesday, January 02, 2007
January 2nd 2007 - Day 1
FullForceFitness.net Session 15
We welcomed in the New Year this morning with a calorie blasting workout!
Let the Spring/Summer countdown begin!
Today our main activity was:
1 Lap (100 yds)
Ledge jumps (18 inches high) x 30 reps
Dumbbell swings x 15 reps
Ring pullups x 15 reps
Situps (no hands) x 15 reps
Medicine Ball slams (12 lb ball) x 15 reps
Goal: Complete as many rounds of the above in 17 minutes!
Good job, everyone - way to start off the year!
Scott
Sunday, December 24, 2006
FullForceFitness.net - Defined.
This is not a place defined by its bricks and mortar.
It is a place defined by the people who choose to share comraderie, help each other attain his/her goals, improve strength, display courage and share the passion in their hearts.
HAPPY HOLIDAYS to all!
Scott York
Scott@FullForceFitness.net
www.fullforcefitness.net
It is a place defined by the people who choose to share comraderie, help each other attain his/her goals, improve strength, display courage and share the passion in their hearts.
HAPPY HOLIDAYS to all!
Scott York
Scott@FullForceFitness.net
www.fullforcefitness.net
Saturday, December 23, 2006
Friday, December 15, 2006
Check out this inspirational movie!
http://www.212movie.com/
Click the above link to view.
4 day week next week to conclude the current 6 week session.
We'll meet Mon - Thursday.
Last day is Thursday.
Weather should be nice throughout the week!
Shirts have been ordered and awaiting delivery, gift basket drawing will be done the last week.
Scott
Click the above link to view.
4 day week next week to conclude the current 6 week session.
We'll meet Mon - Thursday.
Last day is Thursday.
Weather should be nice throughout the week!
Shirts have been ordered and awaiting delivery, gift basket drawing will be done the last week.
Scott
Monday, December 11, 2006
Kim Stanley Day!
Today was Kim Stanley Day in appreciation for Kim and all of her dedication and grit! :)
Today we played "Deck the Halls" with decks of playing cards.
Hearts = Jumps
Spades = Situps no hands
Clubs = alternate Dumbbell push press
Diamonds = Dips
We split the group up and each group got a deck of cards. Everyone draws cards. Try to work through the deck before the other groups are finished.
If you draw a 2 of hearts that would be 12 reps of Jumps (or step ups - per leg).
If you draw an 8 of clubs that would be 18 Dumbbell push press with a 10lb or 15 lb dumbbell.
Face cards are 10 reps.
Joker is 10 reps of each of the 4 exercises(your entire group)plus one lap around the track.
Scott
www.fullforcefitness.net
Today we played "Deck the Halls" with decks of playing cards.
Hearts = Jumps
Spades = Situps no hands
Clubs = alternate Dumbbell push press
Diamonds = Dips
We split the group up and each group got a deck of cards. Everyone draws cards. Try to work through the deck before the other groups are finished.
If you draw a 2 of hearts that would be 12 reps of Jumps (or step ups - per leg).
If you draw an 8 of clubs that would be 18 Dumbbell push press with a 10lb or 15 lb dumbbell.
Face cards are 10 reps.
Joker is 10 reps of each of the 4 exercises(your entire group)plus one lap around the track.
Scott
www.fullforcefitness.net
Tuesday, December 05, 2006
Today's Fullforcefitness Workout!
Today's FullForceFitness.net workout looked like this:
Warmup/Stretch
Abs - 120 reps of a variety of exercises
Main Group Activity: "100 and a mile"
100 reps of the following (in any order, reps are not done consecutively but are the total for each exercise):
Pushups
Situps no hands
Pullups
Prisoner Squats
Dumbbell Push Press
12lb Medicine Ball Slam
Prisoner Squats
2/10 of a mile x 5
Time limit = 25 minutes
Great weather today, great effort!
Warmup/Stretch
Abs - 120 reps of a variety of exercises
Main Group Activity: "100 and a mile"
100 reps of the following (in any order, reps are not done consecutively but are the total for each exercise):
Pushups
Situps no hands
Pullups
Prisoner Squats
Dumbbell Push Press
12lb Medicine Ball Slam
Prisoner Squats
2/10 of a mile x 5
Time limit = 25 minutes
Great weather today, great effort!
Thursday, November 30, 2006
BRRRR!
My alarm went off at 4:28 this morning. I rolled out of bed, turned on the coffee and walked outside.
Bad move.
Arctic air wrapped itself around me and chased me back inside the house.
How many will show up today, I wondered.
11 out of 24 showed up. It was near freezing, sleeting and blasts of air made the others stay home - can't blame them.
However, I have found that the best sessions take place in this type of situation.
Today was no exception.
There was something magical about todays workout: intensity, determination, willpower, and just plain overcoming obstacles.
Including the weather.
Team 1 = 24 points.
Team 2 = 23 points.
Everyone won.
"High achievement always takes place in the framework of high expectation." -
Jack Kinder
Bad move.
Arctic air wrapped itself around me and chased me back inside the house.
How many will show up today, I wondered.
11 out of 24 showed up. It was near freezing, sleeting and blasts of air made the others stay home - can't blame them.
However, I have found that the best sessions take place in this type of situation.
Today was no exception.
There was something magical about todays workout: intensity, determination, willpower, and just plain overcoming obstacles.
Including the weather.
Team 1 = 24 points.
Team 2 = 23 points.
Everyone won.
"High achievement always takes place in the framework of high expectation." -
Jack Kinder
Tuesday, November 28, 2006
Strength is up and dress size is down!
Today was a great day.
Most of them are.
But today, I had one of my fitness campers tell me that she had dropped a dress size and that her strength was up since coming to the FullForceFitness classes at Elizabeth Milburn Park in Cedar Park.
This is the kind of news that makes me really happy.
She was proud of herself as she shared this victory with me.
It made me think of a great quote:
"Success seems to be connected to action. Successful people keep moving. They make mistakes, bu they don't quit." -
Conrad Hilton
Good job, Melissa!
Scott
www.fullforcefitness.net
Most of them are.
But today, I had one of my fitness campers tell me that she had dropped a dress size and that her strength was up since coming to the FullForceFitness classes at Elizabeth Milburn Park in Cedar Park.
This is the kind of news that makes me really happy.
She was proud of herself as she shared this victory with me.
It made me think of a great quote:
"Success seems to be connected to action. Successful people keep moving. They make mistakes, bu they don't quit." -
Conrad Hilton
Good job, Melissa!
Scott
www.fullforcefitness.net
Tuesday, November 21, 2006
Fitness Challenge Results!
Great job everyone! Here are the final results from the 2 day challenge:
1) Team 6 = 38 points
2) Team 2 = 34 points
3) Team 3 = 31 points
4) Team 1 = 30 points
5) Team 5 = 29 points
6) Team 4 = 27 points
The object of this challenge was for each team to earn as many points as possible over a 2 day period.
Have a great Thanksgiving - see you on Monday the 27th!
Scott
www.fullforcefitness.net
"Character isn't inherited. One builds it daily by the way one thinks and acts, thought by thought, action by action." -
Helen Gahagan Douglas
1) Team 6 = 38 points
2) Team 2 = 34 points
3) Team 3 = 31 points
4) Team 1 = 30 points
5) Team 5 = 29 points
6) Team 4 = 27 points
The object of this challenge was for each team to earn as many points as possible over a 2 day period.
Have a great Thanksgiving - see you on Monday the 27th!
Scott
www.fullforcefitness.net
"Character isn't inherited. One builds it daily by the way one thinks and acts, thought by thought, action by action." -
Helen Gahagan Douglas
Sunday, November 12, 2006
Session 14 Fitness Course
Here's the fitness course that we have planned for Session 14 (November 13)
1) 15 Ledge jumps (or 15 total step ups)
2) 15 feet elevated pushups
3) 15 Dumbell PushPress
4) T Drill (cone drill in a 'T' pattern consisting of sprint/side shuffle/cariocoa, side shuffle, backpedal to start cone)
5) Broad jump to target cone
6) 15 Burpees
7) Sprint to car. Push back bumper of car to target cone (approx 10 yds)
8) Sprint to finish line
Notes - We'll have at least 2 courses (course A and course B) going at the same time. Stay with the same course (A or B) during the entire session. Each course is roughly 150 yds in length.
We will time you in the course during the first week of session 14 and then your challenge will be to improve your time over the session.
Scott
www.fullforcefitness.net
1) 15 Ledge jumps (or 15 total step ups)
2) 15 feet elevated pushups
3) 15 Dumbell PushPress
4) T Drill (cone drill in a 'T' pattern consisting of sprint/side shuffle/cariocoa, side shuffle, backpedal to start cone)
5) Broad jump to target cone
6) 15 Burpees
7) Sprint to car. Push back bumper of car to target cone (approx 10 yds)
8) Sprint to finish line
Notes - We'll have at least 2 courses (course A and course B) going at the same time. Stay with the same course (A or B) during the entire session. Each course is roughly 150 yds in length.
We will time you in the course during the first week of session 14 and then your challenge will be to improve your time over the session.
Scott
www.fullforcefitness.net
Thursday, November 09, 2006
Monday, November 06, 2006
Fitness Course
Here's the fitness course that we have planned for Session 14 (November 13)
1) 15 Ledge jumps (or 15 total step ups)
2) 15 feet elevated pushups
3) 15 Dumbell PushPress
4) T Drill (cone drill in a 'T' pattern consisting of sprint/side shuffle/cariocoa, side shuffle, backpedal to start cone)
5) Broad jump to target cone
6) 15 Burpees
7) Sprint to car. Push back bumper of car to target cone (approx 10 yds)
8) Sprint to finish line
Notes - We'll have at least 2 courses (course A and course B) going at the same time. Stay with the same course (A or B) during the entire session. Each course is roughly 150 yds in length.
We will time you in the course during the first week of session 14 and then your challenge will be to improve your time over the session.
Once you have completed the course, grab a drink, take a short breather and then we will assign you to the next activity so that you keep moving during the class.
More news coming soon...
Scott
www.fullforcefitness.net
1) 15 Ledge jumps (or 15 total step ups)
2) 15 feet elevated pushups
3) 15 Dumbell PushPress
4) T Drill (cone drill in a 'T' pattern consisting of sprint/side shuffle/cariocoa, side shuffle, backpedal to start cone)
5) Broad jump to target cone
6) 15 Burpees
7) Sprint to car. Push back bumper of car to target cone (approx 10 yds)
8) Sprint to finish line
Notes - We'll have at least 2 courses (course A and course B) going at the same time. Stay with the same course (A or B) during the entire session. Each course is roughly 150 yds in length.
We will time you in the course during the first week of session 14 and then your challenge will be to improve your time over the session.
Once you have completed the course, grab a drink, take a short breather and then we will assign you to the next activity so that you keep moving during the class.
More news coming soon...
Scott
www.fullforcefitness.net
Subscribe to:
Posts (Atom)