Sunday TO23: 15 Sit Ups

Anyone who has been at this gym for a while will know about and remember our Football Workout. This is usually a really fun day for everyone. You will be given a scorecard that will have a list of exercises on it and each exercise will be awarded a value that is measured in Yards. Your scorecard will also have a bunch of football fields on it. The goal is to travel 100 yds in order to score a touchdown. Ex. 100 m Row = 10 Yds, 20 Box Jumps = 25 Yds, 5 Deadlifts = 15 Yds. Taht combination would put me at the 60 yard line. Continue until you score a touchdown, mark your scorecard and then go for another. We will play a 15 min. Quarter, or as many Quarters as you want to. Anyone up for a whole game?

Anyone who has done this before please join into the comments and post your thoughts and memories. This should be a really fun day.

1 Round for Time:
1000m Row
100 Sit Ups
50 Pull Ups

5 Rounds for Time:
15 Box Jumps
5 Cleans 135/95

We are going to start to bring out fitness into the other 23 hours of the day. Every day I will list an exercise and a rep count to go along with it. The goal is that throughout the course of your day, every hour on the hour you will perform the required # of reps of that exercise. I know that there will be days and times where you can’t just drop down and do push ups in an important meeting, when that is the case keep track of what you owe and do them asap. Please don’t make a habit of saving these up to do at one time, that defeats the purpose of the challenge. I will try to keep the weekday exercises office appropriate. I am only requiring that we do the reps for the hours you are awake…don’t get out of bed at 3:00 am to do them, but if you are so inclined to make up for your sleeping reps in the am before your shower I won’t argue.

TO23: 5 Push Ups

4 Rounds for Time:
400 m Run
30 KB Swings 53/35

3 Rounds for Time:
40 Double Unders
30 SDHP 75/55
20 Push Ups

1 Round for Time and Fewest Sets:
100 BB Thrusters 95/65

800 m Run
20 Leg Swings Each leg (Front to Back and Side to Side)
3 Min Hold in the Bottom of the Squat
10 Scorpion Stretch each Side
1 min Plank Hold
25 KB Swings 44/26

Next Monday 9/6 is Labor Day and we will be open shortened hours. The Gym will be open for your fitness pleasure from 7am – 12pm only. Thank you for your cooperation as this will allow us to enjoy the holiday as well.

The time for Brynn’s 3-Day Walk is drawing near and she is still in need of a lot of funds. We have a jar in the gym for donations. I want to remind everyone that I am willing to match the donations of our members. We would like to see all donations in by Oct. 1st so please contribute if you can.

Jeff Gentry has asked me to let people know about 2 events that he is working with.

The First is a Golf Tournament on 9/18 to Support the Chandler HS Spirit Line. I will post the link below. If you like to golf this might be a fun event and a great way to help others while having fun.  http://chsspiritline.golfreg.com/

The second one should get some peoples attention as well. The Maricopa County Sheriffs are hosting a fundraiser DODGE BALL Tournament on 9/25. I will have fliers and sign up sheets available at the gym. The short version of it is 8-10 person teams, they must contain at least 1 woman. The cost is $150 per team. Please pick up the information at the gym if you are interested.

There will be a new challenge coming for September. I want to give everyone a heads up and get some feedback. You are all pretty good about coming to the gym. This Challenge is going to be about The Other Waking Hours. It will be designed to get you moving throughout the entire day. Every day will be assigned an exercise and a rep count. The goal will be to do that set every hour on the hour throughout the day. If you are somewhere that you can’t do it then simply keep track of how many you owe and make them up as soon as possible. Please don’t just save them all till the end of the day and do one large set, that not what we are trying to accomplish with this. I will have more information in the next few days.

1 Round for Time:
400 m Sled Drag 180/135
40 GI Jane (Mod will be 40 Burpees and 40 Pull Ups)
40 Clean and Jerk 95/65
40 Ju Jitsu Sit Ups
40 Box Jumps
40 Wall Ball 20/14