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 By Mike
Posted on June 21, 2007  No comment
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Here is the entire first month of beach fitness, you gotta love the early days. Lots of planks, lots of core, and a lot of animal kingdom!
Wednesday, June 20th
Time: 4PM - 6PM
Place: 26th Ave Beach
Crew: Mike Lightner, Casey Lightner, Aaron Colton, John Nuri Vissel, Elliot Waite, Kai Buchannan
Workout: Hanuman push ups until failure. Rest. Patricks Ab Destruction (15 twists, 15 leg lifts, 20 seconds bike kick. repeat 3 rounds). Rest. Dig a hole and bury yourself up to your neck. Rest. Clocks (10 slow side bends, 10 side bends waving arms, 10 fast side bends, repeat 3 rounds). Rest. Casey workout (pushups until failure, L sit until failure. repeat 3 rounds). Rest. Mike workout (10 box jumps, bunny hop across rock. Repeat 10 rounds). Experience the man (stay in the ocean as long as jon nuri, or until you can’t feel your hands).
Tuesday, June 19th
Time: 4PM - 6PM
Place: 26th Ave Beach
Crew: Mike Lightner, Casey Lightner, Aaron Colton, John Nuri Vissel, McKenzie Devries, Kai Buchannan, Paul Crubaugh, Eddie Dudiot
Workout: Flip Training, Handstands, 60 push ups, Patricks Ab Destruction (15 twists, 15 leg lifts, 20 seconds bike kick. repeat 3 rounds). Pauls workout (15 dips, 15 seconds L sit. repeat 5 rounds). Spin the log (6 stations, spinning the log moves to flipping the small log to busting, left arm plank, right arm plank, middle plank back to spinning the log. 3 rounds).
Monday, June 18th
Time: 4PM - 6PM
Place: 26th Ave Beach
Crew: Mike Lightner, Casey Lightner, Tom Shani, John Nuri Vissel, Xander, Kai Buchannan
Workout: Flips, Log throws, Handstands.
Sunday, June 17th
Time: 4PM - 6PM
Place: 26th Ave Beach
Crew: Mike Lightner, Patrick Barber, Jonji Barber, Kai Buchannan, Colin Safranek, John-Nuri Vessel, Casey Lightner, Tom Shani, Sychelle Devries
Workout: Tobata this.
Saturday, June 16th
Time: 5PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite
Workout: Jog to the Cove and back. Rest. 20 front flips. Rest. Handstand walk from rock to rock and back. Rest. Brock Lesnars(hold log over shoulder and step up onto elevated rock ten times, 10 rounds. Partner does Vince Gironda pushups in the mean time.)
Friday, June 15th
Time: 5PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite, Patrick Barber, Tapan Lockwood, Massimo Mara-Biggs, Kai Buchannan, Bodhi Shaffer, Casey Lightner, Eddit Dudoit, Sychelle Devries, Matt
Workout: Jog to the cove and back. Rest. Animal Kingdom (50 yards squid crawl, 50 yards bear crawl, 50 yards hanuman pushups, 50 yards snake with vestigial limbs crawl, 50 yards frog jumps, 50 yards crab walk, 50 yards worm, 50 yards rollie pollie, swim out and gather live seaweed).
Thursday, June 14th (Congrats MMS Seniors)
Time: 5:30PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite, Patrick Barber, Zander, Jonji Barber, Kai Buchannan, Colin Safranek, Bodhi Shaffer, Casey Lightner, Tom Shani
Workout: Tobabta pushups 4 rounds, tobata v ups 4 ups, tobabta body surfing… just regular body surfing.
Wednesday, June 13th
Time: 5:30PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite, Tapan Lockwood, Colin Safranek, Patrick Barber, Nayana and her very cute babie
Workout: Flip Training, Jog to rock, sprint back, 9 decline pushups, 9 v ups, jog to rock, sprint back, 15 push ups, 15 v ups, jog to rock, sprint back, 21 incline push ups, 21 v ups. Rest. Log Flipping with situps while waiting for other person to complete the flip, continue until fatigued.
Tuesday, June 12th
jamie-megan-tess-fit
volley, rest, handstands, plyos ,up the ladder down the ladder crunchies, 30 secs in heaven x3, bust, you should have been there we are gnarly.
Monday, June 11th
Time: 1:30PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite, Tapan Lockwood, Megan Bradley, Jamie Raye Rose Charcho, Colin Safranek, Kai Buchanan
Workout: Flip Training, 100 Box Jumps, 50 v ups.
Thursday, June 7th
Time: 4PM
Place: 26th Ave Beach
Crew: Mike Lightner, Tapan Lockwood
Workout: Handstands, Flips, and Pushups.
Wednesday, June 6th
Time: 2PM
Place: Harbor Beach
Crew: Mike Lightner, Elliot Waite, Tapan Lockwood, Sarah Peterson, Sheila McGraw, Giacoma Cusimano, Fiona Kurtz
Workout: Volleyball. Flip Training. Jog. 7 minutes in heaven. Jumping Lunges. Dips and pushups in the life gaurd tower.
Tuesday, June 5th
Time: 6PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite, Tapan Lockwood, Paul Crubaugh, Megan Bradley, Jamie Raye Rose Charcho
Workout: Flip Training. Rest. 50 tuck ups, 50 leg lifts rolling onto back, 50 leg lifts, 50 sit ups, 25 v ups. 7 minutes in heaven (middle plank, side plank, side plank, middle plank, side plank, side plank, middle plank). Rest. Bust (90 seconds holding 1/3 squat, 90 seconds holding 2/3 squat, 90 seconds holding full squat).
Monday, June 4th
Time: 6PM
Place: Manresa Beach
Crew: Mike Lightner, Elliot Waite, Naveen Hattis, Kai Buchanan, Bodhi Shaffer, Paul Crubaugh, Megan Bradley, Jamie Raye Rose Charcho, Massimo Marra-Biggs, Tom Shani
Workout: REVERSE Animal Kingdom (50 yards squid crawl, 50 yards bear crawl, 50 yards snake with vestigial limbs crawl, 50 yards frog jumps, 50 yards crab walk, 50 yards worm, 50 yards rollie pollie) all backwards. Rest. 4 mile jog.
Sunday, June 3rd
Time: 5PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite, Kai Buchanan, Paul Crubaugh, Bodhi Shaffer, Eddie Dudoit, Massimo Marra-Biggs, Tapan Lockwood
Workout: Sprint 50 yards, 20 push ups, 20 v ups, repeat 8 rounds. Rest. Log Lifts.
Saturday, June 2nd
Rest Day. (Do your own workout at home day)
Friday, June 1st
Time: 4PM
Place: Manresa Beach
Crew: Mike Lightner, Elliot Waite, Patrick Barber, Kai Buchanan, Tapan Lockwood, Paul Crubaugh, Joseph Frediani, Megan Bradley, Jamie Raye Rose Charcho, Daniel Nanas
Workout: Kill the carrier. Rest. Patrick workout ( Sprinting, Jogging, Push-ups, V-ups). Rest. Donkey Kicks. 50 tuck ups, 50 leg lifts rolling onto back, 50 leg lifts, 50 sit ups.
Thursday, May 31th
Time: 4PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite, Chris Fust, Kai Buchanan, Jonji Barber, Tom Shani, Paul Crubaugh, Bodhi Shaffer, Jasbir Nijor
Workout: Typhoon of DOOM (8 stations, squat holds, side bends, right arm plank, left arm plank, middle plank, box jumps, push ups, and sit ups. 1 person at each station continues excersise until relieved by the runner. Repeat 4 rounds).
Wednesday, May 30th
Time: 6PM
Place: Manresa Beach
Crew: Mike Lightner, Elliot Waite, Patrick Barber, Kai Buchanan, Tapan Lockwood, Paul Crubaugh
Workout: Animal Kingdom (50 yards squid crawl, 50 yards bear crawl, 50 yards snake with vestigial limbs crawl, 50 yards frog jumps, 50 yards crab walk, 50 yards worm, 50 yards rollie pollie).
Tuesday, May 29th
Time: 5PM
Place: Main Beach
Crew: Naveen Hattis, Jonji Barber, Patrick Barber, Mike Lightner, Paul Crubaugh, Gilly McGraw, Megan Bradley, Jamie Raye Rose Charcho, Kai Buchanan, Daniel Nanas
Workout: Volleyball. Rest. Bust (90 seconds holding 1/3 squat, 90 seconds holding 2/3 squat, 90 seconds holding full squat). Rest. Jonji Workout (30 seconds v-ups, 30 second extended planks, repeat 3 rounds). Boys rest while girls do donkey kicks. Sprinting, Blocking, and sit-ups (Two groups, group one maintains 10 Bruce Lee Leglifts, 20 sit-ups, while group 2 does 3 block jumps, run 25 yards, 3 block jumps, run 25 yards, 3 block jumps, run 25 yards, 3 block jumps, run 25 yards, 3 block jumps. Groups swtich. Repeat 2 rounds. Finish with 20 push-ups).
Monday, May 28th
Time: 4PM
Place: 26th Ave Beach
Crew: Mike Lightner, Elliot Waite, Patrick Barber, Jonji Barber, Eddie Dudoit, Kai Buchanan, Massimo Marra-Biggs, Colin Safranek, Paul Crubaugh
Workout: Run to Sunny Cove and back. Rest. 50 tuck-ups, 21 handstand push-ups, 50 extended leg lifts (rolling onto shoulders), 15 handstand push-ups, 50 leg lifts, 9 handstand push-ups, 50 sit-ups. Rest. Tabata push-ups (10 seconds push-ups, 20 seconds straight arm plank, repeat 8 rounds). Rest. Bust (90 seconds holding 1/3 squat, 90 seconds holding 2/3 squat, 90 seconds holding full squat). Rest. Supermans (30 second alternating arm, 30 second plank, 30 second both arms, 30 second plank, repeat 3 rounds) Rest. Clocks (10 slow side bends, 10 side bends waving arms, 10 fast side bends, repeat 3 rounds).
Sunday, May 27th
Time: 4PM
Place: Manresa Beach
Crew: Mike Lightner, Elliot Waite, Patrick Barber, Jonji Barber, Kai Buchanan, Naveen Hattis, Colin Safranek, Casey Lightner
Workout: Carry log 100 yards. Rest. Flip Training. Rest. Jonji Workout (Split up into two groups, group one does 9 decline pushups, run 50 yards and back ending in a sprint, group two maintains 10 situps, 5 v-up intervals until group one returns. Groups switch and repeat 3 rounds, second round 15 pushups, third round 21 incline pushups.) Rest. Wheel Barrel Workout (Find a partner, wheel barrel run 25 yards, 5 pushups, wheel barrel run 25 yards, 20 leg lifts, switch positions with partner, wheel barrel back with 5 push ups in the middle, 20 leg lifts, repeat 3 rounds. second round v up twists, third round v ups).
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