Week 4 Day 2 6am and 7am

www.maplewoodbootcamps.com

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

Tabatha Work

6:00am

	Fire Hydrants	Push Ups	1 Camp Classic Total Rounds	2 Camp Classic Total Rounds
Venus M.	175	51	4	3 rounds
Kim	201	(56)	4	3
Rachel	121	35	3	3
Shirley	171	32	2	2
Arethea	188	36	3	3
Ellen A.	195	39 (16)	4	4
Nancy	123	39(11)	3	3
Jackie	109	15(15)	3	3
Atara	146	7(51)	4	3.5
Maggie T.	136	(30)	3	2
Marthe L.	123	53	3.5	4
Peter	162	62	3	3
Jamie	145	56	4	3
Kim M.	140	(44)	3	3
Mary B.	116	12(30)	3	3
Patty O.	123	(40)	3	3
Janet T.	121	17(28)	3	3
Demethea H.	190	8(27)	3	3
Whitney P.	130	16(13)	3	3
John C.	161	30(17)	3	3

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes.

Camp classic

1. Squat Thrust /Burpees x 6 reps.
2. Bicep Curl Overhead Press x9 reps.
3. USA Bicycles x12 reps
4. Jumping Jacks x15 reps.

Round 2 Tabatha Work on 10 off 8 rounds

• Push ups 20
• Chin  to knee

Week 4 Day 2 12/19/07 9:30 am

www.maplewoodbootcamps.com

 

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

Tabatha Work

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes.

Camp classic

1. Squat Thrust /Burpees x 6 reps.
2. Bicep Curl Overhead Press x9 reps.
3. USA Bicycles x12 reps
4. Jumping Jacks x15 reps.

Round 2 Tabatha Work on 10 off 8 rounds

• Push ups 20
• Chin  to knee

 

9:30am

	Step ups	Fire Hydrants	Push Ups	Chin To Knee	Camp Classic1/
Dawn	66	135	(50)	49	2.9rounds
Eileen	76	128	17(25)	37	3.5
Risa	77	110	11(30)	37	3
Tom	68	135	38	52	3
Laurie	75	120	42	45	3.25
Lesley	69	150	39	49	3

 

Week 4 Day 1 12/17/07 and 12/18/07

Team Race 40 Reps
"Teams do not go physically flat, they go mentally stale."
Vincent Lombardi

We started with our warm ups then I divided the camp into teams, 3 people to a team (except for the 7am camp there were 4 people to a team). Usually each round is started off with a 1/4 run but but because we were indoors today we started off with 60 jumping jacks and then began the designated exercises. Each camper did 40 repetitions of each exercise. If a camper finished their reps before anyone on their team they could help out team members complete the remaining reps. The team that completes their reps. first wins the round.

• Round 1: 60 jumping jacks with - 120 t-stabilization's and 120 inchworms
9:30-10:15am 8min 56sec. Tom N., Laurie L., and Mary B.
6-6:45am 8min 39sec. Venus M., Kim V., Michelle S.
7-7:45am 8min 55sec. Jill R., Lisa B., Paul S., Darrell G.

• Round 2: 60 jumping jacks with - 120 side step lateral raise and 120 jumping lunges
9:30-10:15am 4min 36sec. Tom N., Laurie L., and Mary B.
6-6:45am 4min 20sec. Ellen A., Nancy G., Kim M.
7-7:45am 4min 3sec. Gemma, Jean F., Dan L.,Hildy K.

• Round 3: 60 jumping jacks with - 120 bicep curl overhead press and 120 mountain climbers
9:30-10:15am 4min 4sec. Tom N., Laurie L., and Mary B.
6-6:45am 3min 58sec. Ellen A., Nancy G., Kim M.
7-7:45am 3min 48sec. Gemma, Jean F., Dan L.,Hildy K.

• Round 4: 60 jumping jacks with - 40 Hip Lifts and 40 USA Bicycles
6-6:45am 2min 36sec. Maggie T, Janet T., Patty O., Mary B.
7-7:45am 3min 3sec. Gemma, Jean F., Dan L.,Hildy K.

Week 3 Day 3

Warm up
Rotations
Arms
Torso
KneesPush Ups
High knees 30 sec.
Butt Kicks 30 sec.
Sun Salution x2

Because of icy field conditions we went indoors today. We used a deck of cards for the primary routine. The 6am and the 9:30am camp was split into 2 teams then each team was split up into groups of 3 and given a deck of cards. Each suite represented an exercise and the reps were the number on the card (face cards= 10 Ace= 11) there were 2 jokers in each deck everthing after the 1st joker the reps are doubled until the 2nd joker is flipped.

• Diamonds- Stair Sprints
• Hearts- Boot Strappers
• Clubs- Hip Lifts
• Spades- Overhead Tricep Extensions

During the 6am it was an upset. Team A was ahead when team B pulled off the win in 16 min. 10sec. Also an honorable mention to Janet T., Arethea, Demethea and Kim M. who finished their deck before everyone else in 12 min. 55 sec. Awesome work!

6am

Team A	Team B -Time 16 min. 10sec.
Kim V.	Peter
Mary B.	Mathe
Venus	Maggie
Michelle S.	Janet
Lesley	Arethea
Atara	Demethea
Lisa	Shirley
Doris	Kim M.

 7am

Team A-time 20min.= 30 cards	Team B
Darrell	Jackie G.
Jean F.	Paul

9:30

(diamonds were USA bicyicles in place of stair sprints)

Team A-time 7min	Team B
Laurie L	Dawn
Eilleen	Hadiqua
Lesley	Jamie Z.
Risa

 The 9:30am finished so quickly becuase they did not do the stair sprints which took alot of time to complete.

Weather Update

The 6am and 7am camp will be held indoors at Morrow Church 600 Ridgewood Rd. Maplewood. The entrance is on Baker St. and it's the door nearest to the parking lot.
Attention 9:30am camp: After I check field conditions I will send out an email by 8am notifying you if you are indoors or out.
If you have any questions call or email.


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Week 3 Day 2

"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide."
- Rolf Arands

Warm up
Rotations
Arms
Torso
Knees
High knees 30 sec.
Butt Kicks 30 sec.
Sun Salution x2
Hit the Trail

9 Rep Ladder

6am-6:45am

Sit ups (old school)	Doris, JamieZ. & Michelle S. 2min 48sec.
Squat thrust/Burpees w push up	Ellen A. & Lisa B. 6min. 16sec.
Fire Hydrants	Demethea, & Janet 1min 22sec.	Shirley M. & Marthe 1min 9sec.
Walking Lunges	Shirley M. & Marthe 1min. 59sec.
Planks	Demethea, & Janet 3min 43sec.
Jump Squats	Demethea, & Janet 1min 48sec.	Ellen A. & Lisa B. 1min. 35 sec.
Chin to knee
S. L. Side lunges
Hip lifts

 

7am-7:45am

Sit ups (old school)	Dan L. & Jean F. 3min 4sec.
Squat thrust/Burpees w push up	Dan L. & Jean F.6min. 7sec.
Fire Hydrants	Dan L. & Jean F.1min 38sec.	Dan L. & Jean F. 1min 40sec.
Walking Lunges	Dan L. & Jean F. 2min. 4sec.
Planks	Gemma, Paul & Jill R. 5min 5sec.
Jump Squats
Chin to knee
S. L. Side lunges	Dan L. & Jean F. 2min 11sec.	Dan L. & Jean F. 2min. 7sec.
Hip lifts

 

9:30am- 9:45am

Sit ups (old school)	Tom & Hadiqua 2min 37sec.
Squat thrust/Burpees w push up	Donna & Beth 6min. 24sec.
Fire Hydrants	Tom & Hadiqua 1min 24sec.	Eileen, Leslie and Risa 1min 23sec.
Walking Lunges	Donna & Beth 1min. 49sec.
Planks	Tom & Hadiqua 1min 57sec.
Jump Squats
Chin to knee
S. L. Side lunges	Eileen, Leslie and Risa 3min 15sec.	Donna & Beth 3min. 22sec.
Hip lifts

Week 3 Day 1

"Get around people who have something of value to share with you. Their impact will continue to have a significant effect on your life long after they have departed."
- Jim Rohn

Warm ups
Rotations,
Arms
Torso
Knees
Ice Skaters 30 seconds
Fire Hydrants 30 sec.
Dive Bombers (modif. Downward dog/cobra) 30 sec.

The campers were split up into 2 teams. every exercise had a point value as the campers complted the exercises they wrote down their points. Which were added up at the end.

20 Reps on everything (10 on each side)

1. Kettle bell swing-2points

2. Medicine ball squat press-2points

3. Dumbbell curl press-2points

4. Single leg squat-3points

5. Jumping squat-3points

6. Burpees/squat thrust push ups-4points

7. Push ups-3 points

8. Dips-2points

9. Step ups-3points

10. Trail-3points

11. Planks-3points

12. Tubing Side step lateral raise-2points

6am- score was team A 232 team B 240 19min. 15 sec.
7am-score was team A 107 team B xxx
9:30am-score was team A 104 team B 112 20min.

Week 2 Day 3

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"There is no chance, no destiny, no fate that can circumvent or hinder or control the firm resolve of a determined soul."
- Ella Wheeler Wilcox

1. Warm ups

Rotations

Arms

Hips and Torso

Knees

Squats x10

Fire Hydrants x10 each side

Ice Skaters x20

Push ups x10

Sun Salutation

 

Routines

1) Trail Timed

Tabatha Work

2) 20 seconds work 10 seconds rest Bench Step Ups 8 total sets 4 on each side. Counting total reps.

3) 20 seconds work 10 seconds rest Fire Hydrants 8 sets( 4 each side. Counting total reps.

4) 5 station circuit counting total repetitions 60 seconds at each station.

• Chin To Knee
• Medicine ball Squat press
• Ice Skaters
• Overhead Tricep Extensions
• Mountain Climbers

6am

	Trail Timed Minutes	Bench Step Ups	Fire Hydrants	5 Station Circuit
Rachel	2.55	56	80	157
Atara	2.55	56	93	159
Doris	2.33	70	?	?
Shirley	3.46	56	127	212
Kim V.	2.52	41	119	196
Nancy
Martha L.
Peter	2.22	78	92	215
Whitney	2.52	65	97	200
John C.	2.12	66	99	222
Venus M.	2.45	77	102	213
Kim M.	3.15	65	105	199
Camille
Arthea	2.54	66	76	190
Jamie Z.
Demetha	2.57	58	125	269
Patty O.	3.09	65	93	187
Mary B.	3.09	63	82	195
Andrea R.
Janet T.	3.04	62	79	196
Ellen	2.54	66	124	269
Jackie	2.43	57	70	180
Maggie T.	235	53	76	204

7am

	Trail Timed Minutes	Bench Step Ups	Fire Hydrants	5 Station Circuit
Donna W.	2.24	77	125	235
Rise B.	3.47	58	122	180
Hildy K.	3.03	80	114	248
Lisa B.	3.00	80	91	250
Jean F.	3.15	58	83	180
Jill R.	3.16	60	99	166

9:30am

	Trail Timed Minutes	Bench Step Ups	Fire Hydrants	5 Station Circuit
Hadiqua	2.51	80	110	230
Laurie	2.43	81	135	205
Lesley	3.00	71	97	233
Gemma		60	89	244
Tom	3.07	72	116	186
Pam	4.00	74	106	204

 

Week 2 Day 2

"You can discover more about a person in an hour of play than in a year of conversation."- Plato

1) Warm ups 2x

Twists arm flap 20x
Rotations
Torso
Knees
Arms

Push ups 5x
Squats 10x
Jumping Jacks 15x
Side Lunges 10x
Sun Salutation 2x

2)300
Yard Sprints
Cherry
Pickers
High Knees
Butt Kicks
Side Shuffle

3) Reverse Pyramids

Sprint
30 yards,
· 10 Burpees/squat thrust w/push up

Sprint 30 yards
· 10 side lunges

Sprint 30 yards
· Squat Jumps

Then 9, 8, 7 etc all the way down to 1 rep of each.

These are the results of the Reverse Pyramids.

6am 16 min.41 sec. 1st place Ellen A., 2nd place Doris F./Wendy L.

7am 14min.16 sec. 1st place Donna W., Paul S., Dan L.

9:30am 16min.11sec. 1st place Laurie L, 2nd place. Eileen K.D.

Week 2 Day 1

120 reps

Team Race 120 Reps
"Teams do not go physically flat, they go mentally stale."
Vincent Lombardi

We started with our warm ups then I divided the camp into teams, 3 people to a team. Each person completes 1/4 run and begins designated exercise, contributing to the total rep count of 120 reps for each exercise. The team that completes the circuit first wins the round.

• Round 1: 1/4 mile trail run with - 120 t-stabilization's and 120 inchworms
9:30-10:15am 11min 4sec Mary B., Eileen K.D., Risa
6-6:45am Demethea, Maggie T. Kim M., Jackie G.
7-7:45am Gemma, Paul, Donna W.

• Round 2: 1/4 mile trail run - 120 side step lateral raise and 120 jumping lunges
9:30-10:15am 4min 42 sec. Mary B., Eileen K.D., Risa
6-6:45am 4min 23 sec. Lisa B, Ellen A., Nancy G.
7-7:45am 4min 27sec Gemma, Paul S., Donna W.

.• Round 3: 1/4 mile trail run - 120 bicep curl overhead press and 120 mountain climbers
9:30-10:15am 4min 11sec Hadiqua, Laurie, Beth, Tom
6-6:45am
7-7:45am Gemma, Paul S., Donna W.

Week 1 Day 2 and Day 3

Day 2

"Don’t join an easy crowd; you won’t grow.
Go where the expectations and the demands to perform are high.
- Jim Rohn


These are the results of the 9 rep ladder routine we did. Below you will find the names of the exercises and the time it took to finish the exercises. Each of the first place finishers completed 45 repetitions of each exercise.

 

	6am	7am	9:30
Jumping Jacks	1min.4sec Jamie Z. & Wendy L.	1min.14sec Gemma & Darrell	Beth & Donna W.
Squats	2min.18sec Jamie Z. & Wendy L.	1min.14sec Dan & Paul	2min.16sec Beth & Donna W.
Opposite Arm/Leg	Left Side1min.59sec Shirley M. & Doris F. Right Side 1min.53sec Shirley M. & Doris F.	Left Side1min.49sec Gemma & Darrell Right Side 2min.5sec Gemma & Darrell	Left Side2min.15sec Pam & Risa Right Side 2min.6sec Dawn S & Tom N.
Push Ups	2min. Shirley M. & Doris F.	2min.19sec Dan & Paul	2min.20sec Beth & Donna W.
Mountain Climbers	53sec. Jamie Z. & Wendy L.	48sec Gemma & Darrell	56sec Beth & Donna W.
Fire Hydrants	Left Side 1min.23sec Shirley M. & Doris F. Right Side 1min.16sec Demethea & Vivenzio	Left Side 2min.3sec Lisa B. & Steve L. Right Side 1min.54sec Gemma & Darrell	1min.32sec Tied Beth & Donna W. Pam & Risa Dawn S & Tom N.
Chin To Knee	1min.58sec Shirley M. & Doris F.	2min.18sec Gemma & Darrell	2min.17sec Dawn S & Tom N.
Push Ups	1min.41sec Demethea & Vivenzio	2min.3sec Gemma & Darrell	2min.22sec Beth & Donna W.

Day 3

Routine Cards
I split the camp up into groups of 5 except for the 7am where we only had 4. Each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card. Each person on the team draws a card from the deck and does the exercise on their own. It is an individual effort, but members chip away at the deck as a team.

Round 1:
• Diamonds = 1/4 mile Run
• Hearts = Boot Strapper
• Clubs = Hip Lifts
• Spades = Tricep Extensions
• Joker = 1st Joker everything is doubled 2nd Joker everthing goes back to normal count
• Ace = 11
• Face cards = 10
• Threw out the 2, 3, and 4 cards

Below are the campers that finished their deck first.

6am	7am	9:30
Patty O. Janet T. Demethea Kim M. Maggie T.	Darrell Dan Hildy Paul	Pam Dawn Lauriel Hadiqua Tom

 

Then that was followed up with 4 exercises counting how many rounds of the 4 exercises were completed in 5 minutes.

1. Squat Thrust /Burpees x 6 reps.
2. Bicep Curl Overhead Press x9 reps.
3. USA Bicycles x12 reps
4. Jumping Jacks x15 reps.

6am	7am	9:30
Arethea 3 rounds	Jill 3 rounds	Pam
Venus 3 rounds	Jean 3 rounds	Beth 4 rounds
Kim V. 3 rounds	Steve 3 rounds	Lesley 3 rounds
Jackie G. 3 rounds	Lisa 3 rounds	Eileen K.D. 3 rounds
Nancy G. 3 rounds	Dan 3 rounds	Risa 2 rounds
Jamie Z. 3 rounds	Hildy K. 4 rounds	Tom 2 rounds
Janet T. 3 rounds	Darrell 3 rounds	Hadiqua 3 rounds
Mary B. 3 rounds	Paul 4 rounds	Laurie L. 3 rounds
Patty O. 3 rounds		Dawn 2 rounds
Doris F. 3 rounds
Demethea 3 rounds
Marthe L. 3 rounds
Kim Mc. 3 rounds
Maggie T. 2 rounds
Atara 3 rounds
Peter S.
Whitney 3 rounds
Rachel 3 rounds

 

 

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"Life isn't about how hard you can hit, it's about how hard you can 'get hit' and keep on moving forward."

Rocky Balboa

 

December. 3, 2007 9:30 am.  We are still scheduled to meet outside in the park for the If you have any questions call or email me.