Suraj Relays

Suraj: The Relays
5.00am
Warm Up
Jog to the benches at the south end
Return jog with 20 thigh high, 20 butt kick and side run/skips

Stretch
Neck Rolls
Trunk twists
Arm circles
Groin Stretch
Hamstring Stretch
Toe touch (-in legs apart position lower back and hamstring)
Quad stretch
Calf stretch
Two teams of 6 people
Walk down to the river trail -{STARTING POINT}

******1******
4 man ball toss (stand at least 3 yards apart)while the remaining run up the hill to the warm up bench and back
-until all finish the run (Penalty for dropped balls)
6 Triple downs(Everyone Count loudly):
-Push Ups
-Sit Ups
-Star Jumps
Frog jump over your partner up the hill and sprint back
Team Relay:
Each team divided in two will stand 200 yards apart
-Individual from each side runs to the other handing off the ball and getting back
- repeat till all members sprint up and down
------PENALTY for the team placing 2nd + dropped balls------
Hold a plank (straight bridge) for 1 min, while team#1 counts/monitors/joins


********2********
Indian Run toward the north end parking lot (8 lb Medicine ball).
Getting back to the starting point:
-Roll the medicine ball sprint up to it, 10 push ups
-Another teammate rolls the ball, reverse sprint up to it, 20 Crunches
-Another teammate rolls the ball, side skip toward the ball, 10 Superman's

**REPEAT until we reach the second tree on the left**
Indian run back to the starting point (River trail across from the River Set Parking lot)
------PENALTY for the team placing 2nd--------
Stand 5 yards apart in two lines (of 3); throw medicine ball 50 times, while team#1 counts
Team #1 prepares for the cone runs

*********3*********
Wheel barrow run toward the north end parking lot (in pairs)
-Partners switch and change direction every 40 (hand) steps x2
Team Cone Runs (Square shape 50 yards) -2x
Half the team runs toward/leftward/backward/rightward of cones while the remaining perform lateral jumps
Run up the hill and back (4 times) throwing medicine ball to your partners
-Do not take a step with the ball in hand (could incur a penalty)

------PENALTY for the team placing 2nd--------
Side planks, hold 1 min each side; while team #1 counts/monitors/joins; helps put things away

Suraj: The Relays

5.00am
Warm Up
Jog to the benches at the south end
Return jog with 20 thigh high, 20 butt kick and side run/skips

Stretch
Neck Rolls
Trunk twists
Arm circles
Groin Stretch
Hamstring Stretch
Toe touch (-in legs apart position lower back and hamstring)
Quad stretch
Calf stretch
Two teams of 6 people
Walk down to the river trail

******1******
4 man ball toss (stand at least 3 yards apart)while the remaining run up the hill to the warm up bench and back
-until all finish the run (Penalty for dropped balls)
6 Triple downs(Everyone Count loudly):
-Push Ups
-Sit Ups
-Star Jumps
Frog jump over your partner up the hill and sprint back
------PENALTY for the team placing 2nd + dropped balls------
Hold a plank (straight bridge) for 2 min, while team#1 counts/monitors/joins


********2********
Indian Run toward the north end parking lot (8 lb Medicine ball).
Getting back to the starting point:
-Roll the medicine ball sprint up to it, 8 push ups
-Another teammate rolls the ball, reverse sprint up to it, 8 shoulder presses
-Another teammate rolls the ball, bear walk toward the ball, 25 flutter licks
-Another teammate rolls the ball, side run/skip toward the ball, 8 push ups
-Another Roll the ball, side run/skip (opposite direction to above), 8 shoulder presses
-Another teammate rolls the ball, crawl toward (no touching the ground -mountain climber style) the ball, 25 flutter licks
**REPEAT until we reach the second tree on the left**
Indian run back to the starting point (River trail across from the River Set Parking lot)
------PENALTY for the team placing 2nd--------
Stand 5 yards apart in two lines (of 3); throw medicine ball 50 times, while team#1 counts
Team #1 prepares for the cone runs

*********3*********
Wheel barrow run toward the north end parking lot (in pairs)
-Partners switch and change direction every 50 (hand) steps x2
Team Cone Runs (Square shape)
-Line up with your fastest to slowest runner
Run up the hill and back (4 times) throwing medicine ball to your partners
-Do not take a step with the ball in hand (could incur a penalty)
-Dropped balls will also count as penalty
40 Hindu Push Ups (count loudly)
25 kick backs each

------PENALTY for the team placing 2nd--------
Side planks, hold 1 min each side; while team #1 counts/monitors/joins; helps put things away

BootCamp: Week7 - Day 4

Suraj: The Relays
Warm Up jog
Stretch

Two teams of 6 people

Walk down to the river trail
******1******
4 man ball toss while the other two run up the hill and back
....all 6 finish the run
5 Triple downs:
Push Ups, Sit Ups and Star Jumps

Frog jump over your partner up the hill and sprint back

********2********
Indian Run toward the north end parking lot
Roll the medicine ball sprint up to it, 5 push ups
Every one take turns doing it for ~ 300 yards
Indian run back to the start point (River trail across from the River Set Parking lot)

*********3*********
Log Run toward the 2nd tree on the right (~ 500 yds)
Jog back
20 kick backs
Run up the hill and back (11/2 times) throwing ball to your partner
2 hills

Stretches ... Ying

END

BootCamp: Week7 - Day3

Ying:

Warm up jog -- knee up, butt kick
Stretch:

Jog down to river (run lane):

15 suicide runs in pairs
winners run and up and down the hill x2
losers hold the bridge pose until the partner comes back

Run toward the north end parking lot:
On grass
Bunny jump 50 yds south
Reverse mountaineer back and jog to the north end lot

Sprints:
~80 yds x2
~200 yds
~500 yds
@ The very North End of the run:
Hills 3x followed by
Bunny jump and bear walk for ~100 yds total ... going south
Run back to the start as fast as possible

stretch ..... Ying style

END

BootCamp: Week 7: Day 2

Monday off -Memorial Day
Vacation in Jamaica May 28 - June 1st:

No sugar, No white bread month

Billy:

Jog south toward the end of the walkway
Stretch: Trunk twist, arm circles, neck rolls - 2 min personal stretch

8 sets of 20 sec exercises:

20 sec Push Ups +10 sec break x8
20 sec Squats + 10 sec break x8
20 sec Pull Ups (on the side fence) + 10 sec break x8
20 sec Triceps (on side fence) + 10 sec break x8
20 sec Sit Ups + 10 sec break x8

HILLS:
Sprint up jog back
Lunge Up jog back
Bunny jump up, duck walk back
Sprint Up jog back to the parking lot

Stretch and out