"Take a few moments to think about all those who put their lives on the line so the rest of us could live in freedom this Memorial Day Weekend."
Have a safe weekend everyone!
Class resumes on Tuesday the 29th.
Scott
www.FullForceFitness.net
Friday, May 25, 2007
Thursday, May 24, 2007
Choose Your Demise
This was fun and incredibly intense:
Todays workout:
Pushups 20
Situps (no hands) 30
Power lunges 40
Mountain climbers 50
Alternate knee grab 60
Scissor Squats 70
Davies Drill 80
Power Jacks 90
Lunges 100
The idea is to choose one exercise from the list above and match it to a repetition range.
Once that exercise is complete, go to another exercise with a different rep range.
Example: Mountain Climbers x 20 reps
Situps x 100 reps
Work through the list of exercises and rep ranges until you have completed the entire workout.
Partner up with someone and go at it together!
Scott
www.fullforcefitness.net
512.233.0756
Next session starts on June 11th. Early bird registration is going on now.
SAVE $50 and reserve your spot!
Click to sign up -> http://tinyurl.com/2x9p4g
Todays workout:
Pushups 20
Situps (no hands) 30
Power lunges 40
Mountain climbers 50
Alternate knee grab 60
Scissor Squats 70
Davies Drill 80
Power Jacks 90
Lunges 100
The idea is to choose one exercise from the list above and match it to a repetition range.
Once that exercise is complete, go to another exercise with a different rep range.
Example: Mountain Climbers x 20 reps
Situps x 100 reps
Work through the list of exercises and rep ranges until you have completed the entire workout.
Partner up with someone and go at it together!
Scott
www.fullforcefitness.net
512.233.0756
Next session starts on June 11th. Early bird registration is going on now.
SAVE $50 and reserve your spot!
Click to sign up -> http://tinyurl.com/2x9p4g
Monday, April 30, 2007
Have You Ever Had One Of These Days?
Here's an interesting short story from my good friend, Joe.
A lot of you might recognize him from the hit movie "The Secret".
Click to read -> http://mrfire.blogspot.com/2007/04/booking-success-loa-works-2.html
Scott
www.fullforcefitness.net
A lot of you might recognize him from the hit movie "The Secret".
Click to read -> http://mrfire.blogspot.com/2007/04/booking-success-loa-works-2.html
Scott
www.fullforcefitness.net
Tuesday, April 24, 2007
Wild and windy
For today's class, I split the group up into equal teams of 5.
Each team had a 12lb medicine ball, a couple of dumbbells and were challenged to score as many points on the following exercises as they could in 12 minutes.
1) Bastardos x 10 = 1 pt
2) Slam ball with the medicine ball x 15 = 1 pt
3) Dumbell swings x 20 = 1 pt
4) Situps x 25 = 1 pt
5) Dumbell alternate curls x 30 (15 per side) = 1 pt
6) 1 legged broadjumps (landing on 2 feet) = 1 pt
The goal was for each member of his/her team to perform as many exercises as they could and to earn as many points for his/her team in 12 minutes.
We played 2 games.
The winning score was 105 points!
It was a little windy and threatened to rain but no one noticed - nor did they care :)
"There are costs and risks to a program of action, but they are far less than the long-range risks and costs of comfortable inaction" - John F. Kennedy
www.fullforcefitness.net
Next session starts on Monday, May 7th. Early Bird registration is now underway at www.fullforcefitness.net
Scott
Scott@fullforcefitness.net
Each team had a 12lb medicine ball, a couple of dumbbells and were challenged to score as many points on the following exercises as they could in 12 minutes.
1) Bastardos x 10 = 1 pt
2) Slam ball with the medicine ball x 15 = 1 pt
3) Dumbell swings x 20 = 1 pt
4) Situps x 25 = 1 pt
5) Dumbell alternate curls x 30 (15 per side) = 1 pt
6) 1 legged broadjumps (landing on 2 feet) = 1 pt
The goal was for each member of his/her team to perform as many exercises as they could and to earn as many points for his/her team in 12 minutes.
We played 2 games.
The winning score was 105 points!
It was a little windy and threatened to rain but no one noticed - nor did they care :)
"There are costs and risks to a program of action, but they are far less than the long-range risks and costs of comfortable inaction" - John F. Kennedy
www.fullforcefitness.net
Next session starts on Monday, May 7th. Early Bird registration is now underway at www.fullforcefitness.net
Scott
Scott@fullforcefitness.net
Thursday, April 19, 2007
Are you at level 1 or level 2?
Todays class was inspiring.
I was a little worried that this workout might be too tough.
But...I was wrong.
Here's what the class did:
Run along a marked course. The course was marked by orange cones. The length of the course was .75 miles - about 3/4 of a mile.
At the end of the running portion of the fitness course, I had 10 rings on the ground that each participant had to broad jump from beginning to end.
After they had run 3/4 of a mile.
At 6 in the morning.
Next, were 20 reps of ring rows, 20 reps of spidermans and 20 reps of step ups or jumps.
Finished.
Level 1's goal was to complete the course 1 time.
Level 2 was to complete the course 2 times.
I would use my stopwatch to time them.
I wasn't sure how many would finish the course once much less twice.
Most of this group was not use to running what I would call long distances.
Sure, they have endurance and strength but this was a different type of challenge.
But one that they all rose to the occasion to.
They all finished - some once, some twice.
And at the end of the class they walked off of that playground, heads held high, knowing that the day was theirs.
I should have had a level 3 :)
Scott
www.fullforcefitness.net
Session 19 starts on Monday, May 7th. Go to www.fullforcefitness.net for more details.
I was a little worried that this workout might be too tough.
But...I was wrong.
Here's what the class did:
Run along a marked course. The course was marked by orange cones. The length of the course was .75 miles - about 3/4 of a mile.
At the end of the running portion of the fitness course, I had 10 rings on the ground that each participant had to broad jump from beginning to end.
After they had run 3/4 of a mile.
At 6 in the morning.
Next, were 20 reps of ring rows, 20 reps of spidermans and 20 reps of step ups or jumps.
Finished.
Level 1's goal was to complete the course 1 time.
Level 2 was to complete the course 2 times.
I would use my stopwatch to time them.
I wasn't sure how many would finish the course once much less twice.
Most of this group was not use to running what I would call long distances.
Sure, they have endurance and strength but this was a different type of challenge.
But one that they all rose to the occasion to.
They all finished - some once, some twice.
And at the end of the class they walked off of that playground, heads held high, knowing that the day was theirs.
I should have had a level 3 :)
Scott
www.fullforcefitness.net
Session 19 starts on Monday, May 7th. Go to www.fullforcefitness.net for more details.
Friday, February 16, 2007
Hanging tough in the 20 degree weather!
"The real struggle is here, now, in these quiet weeks. Now it is beingdecided whether, in the day of your supreme sorrow or temptation, youshall miserably fail or gloriously conquer. Character cannot be made except by a steady, long continued process."-- Phillips Brooks (1835-1893) American Bishop
Friday, February 02, 2007
Today was the last day of Session 15
Thanks, everyone for hanging tough this session.
There were days that we probably wanted to stay in bed rather than get up at 430 or 5am.
But this is what seperates the "haves" from the "have nots".
Desire, discipline and dedication.
I am honored to be able to workout with you guys - you are truly heroes in my book.
Next session starts on Tuesday the 6th of Feb.
WE ARE OFF MONDAY THE 5TH TO TAKE A SUPERBOWL BREAK.
Scott
Scott@fullforcefitness.net
www.fullforcefitness.net
512.233.0756
There were days that we probably wanted to stay in bed rather than get up at 430 or 5am.
But this is what seperates the "haves" from the "have nots".
Desire, discipline and dedication.
I am honored to be able to workout with you guys - you are truly heroes in my book.
Next session starts on Tuesday the 6th of Feb.
WE ARE OFF MONDAY THE 5TH TO TAKE A SUPERBOWL BREAK.
Scott
Scott@fullforcefitness.net
www.fullforcefitness.net
512.233.0756
Thursday, January 25, 2007
Final showdown.
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!
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!
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
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