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Saturday 2nd April 2011
and
Saturday 23rd July 2011
and
Saturday 17th September 2011
and
Saturday 10th December 2011
and
Thursday 26th January 2012
and
Saturday 2nd June 2012
and
Saturday 18th August 2012
click on the logo to go to the Official Web Site

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The Program

NOTE - there is a chart suitable for printing at the bottom of this page

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Ten Different Exercises

starting with 100 x dips
and
finishing with 10 x push presses

PLUS

Six laps around the outside of Diamond Two
each is 400 metres for a total of 2400 metres

OR

Six laps along road to the Train Tracks
each is 560 metres for a total of 3360 metres
adjusted = turned at gate = total distance approx 3200 metres

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Details and Times

REMEMBER

these times are to check on

YOURSELF

next time this program is completed

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Saturday 2nd April 2011 Individual weight details were not recorded
Sharon and Rhona - each ran one lap at the start and one at the finish for a total of four laps
   
Saturday 23rd July 2011 Sharon and Rhona - each completed the full six laps today
Sharon and Rhona - dips were done with their feet on the ground ... all the others had their feet up on a chair
   
Saturday 17th Sept 2011

PAGE #01
14 photos
HERE		 PAGE #02
17 photos
HERE		 PAGE #03
19 photos
HERE		 PAGE #04
16 photos
HERE		 PAGE #05
17 photos
HERE

   
Saturday 10th Dec 2011 60 x pull ups were completed instead of the 60 x sit ups
....................Sharon + Tanya + Les + Rhona - used blue powerband
....................Ken - used red powerband
....................Scott - used orange powerband
Sharon - completed 40 x squats instead of 40 x thrusters plus 30 x man push ups instead of 30 x burpees and completed one lap at the start and finish
Tanya - completed another 40 x push press instead of 40 x thrusters
   
Thursday 26th Jan 2012

60 x pull ups were completed instead of the 60 x sit ups
....................Sharon + Tanya + Kahlia + Rhona + Colin - used blue powerband
....................Brett + Ken + Josh S - used red powerband
....................Joel - completed jumping pull ups
Due to the wet fields, the Road Run to the Train Tracks, detailed above, was used instead of around the outside of Diamond Two - 3200 metres
Joel - having just joined the group, he completed half of each of the exercises - time for this program was 78 minutes 53 seconds

TANYA
Australia Day
lots of photos
HERE		 KAHLIA
Lifting 40 kilos
5 photos
HERE

   
Saturday 2nd June 2012 60 x pull ups were completed instead of the 60 x sit ups
Due to the wet fields, the Road Run to the Train Tracks, detailed above, was used instead of around the outside of Diamond Two - 3200 metres
Justine - completed the first run plus 100 x dips plus 90 x squats plus 80 x push ups plus the second run plus 70 x wall balls plus started the kettle ball swings - unable to finish - unwell / injured - plus babysitting
   
Saturday 18th Aug 2012 60 x pull ups were completed instead of the 60 x sit ups
The Road Run to the Train Tracks, detailed above, was used instead of around the outside of Diamond Two - 3200 metres
Tanya did all the runs but only half of each exercise - time for this program was 45 minutes 52 seconds

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NAME Wall
Ball		 Kettle
Ball		 Pull
Ups		 Thrusters High
Pulls		 Push
Press		 Run
Distance		 TIME
                 
SHARON              
2nd April 2011             1600 metres  49 min 29 sec
23rd July 2011 5kg 16kg   15kg 20kg 15kg 2400 metres  49 min 16 sec
17th Sept 2011 5kg 16kg   15kg 20kg 15kg 2400 metres  58 min 36 sec
10th Dec 2011 3kg 12kg blue see above 20kg 15kg 1600 metres  61 min 15 sec
26th Jan 2012 5kg 16kg blue 15kg 20kg 20kg 3200 metres  73 min 40 sec
2nd June 2012 5kg 25x12kg
75x16kg		 blue 20kg 16kg 20kg 3200 metres  66 min 18 sec
18th Aug 2012 5kg 16kg blue 12.5kg 16kg 12.5kg 3200 metres  63 min 08 sec
                 
                 
BRETT                
2nd April 2011             2400 metres  48 min 16 sec
26th Jan 2012 9kg 36kg red 40kg 36kg 40kg 3200 metres  68 min 41 sec
                 
                 
LARS                
2nd April 2011             2400 metres  36 min 38 sec
17th Sept 2011 10kg 32kg   40kg 32kg 40kg 2400 metres  33 min 49 sec
10th Dec 2011 10kg 24kg   40kg 24kg 40kg 2400 metres  41 min 51 sec
26th Jan 2012 9kg 28kg   40kg 36kg 40kg 3200 metres  45 min 41 sec
2nd June 2012 9kg 28kg   50kg 28kg 50kg 3200 metres  43 min 01 sec
18th Aug 2012 9kg 28kg   40kg 40kg 40kg 3200 metres  42 min 43 sec
                 
                 
MATT                
2nd April 2011             2400 metres  53 min 20 sec
23rd July 2011 10kg 24kg   40kg 24kg 40kg 2400 metres  43 min 45 sec
                 
                 
KEN                
2nd April 2011             2400 metres  53 min 57 sec
23rd July 2011 10kg 24kg   40kg 24kg 40kg 2400 metres  47 min 59 sec
17th Sept 2011 10kg 24kg   40kg 24kg 40kg 2400 metres  46 min 41 sec
10th Dec 2011 10kg 24kg red 40kg 24kg 40kg 2400 metres  65 min 26 sec
26th Jan 2012 9kg 28kg red 40kg 28kg 40kg 3200 metres  73 min 04 sec
2nd June 2012 9kg 28kg orange 40kg 40kg 40kg 3200 metres  61 min 54 sec
                 
                 
RHONA                
2nd April 2011             1600 metres  47 min 34 sec
23rd July 2011 3kg 12kg   15kg 16kg 15kg 2400 metres  48 min 06 sec
17th Sept 2011 5kg 16kg   15kg 16kg 15kg 2400 metres  55 min 30 sec
10th Dec 2011 5kg 16kg blue 15kg 16kg 15kg 2400 metres  66 min 59 sec
26th Jan 2012 5kg 16kg blue 15kg 20kg 15kg 3200 metres  63 min 29 sec
                 
SCOTT                
2nd April 2011             2400 metres  52 min 09 sec
23rd July 2011 20x8kg
55x10kg		 24kg   40kg 24kg 40kg 2400 metres  46 min 08 sec
17th Sept 2011 10kg 24kg   40kg 24kg 40kg 2400 metres  41 min 43 sec
10th Dec 2011 10kg 24kg orange 40kg 24kg 40kg 2400 metres  54 min 56 sec
2nd June 2012 9kg 24kg red 40kg 24kg 40kg 3200 metres  63 min 36 sec
                 
                 
TANYA                
23rd July 2011 8kg 20kg   25kg 24kg 25kg 2400 metres  47 min 27 sec
17th Sept 2011 8kg 20kg   25kg 24kg 25kg 2400 metres  50 min 58 sec
10th Dec 2011 8kg 16kg blue see above 20kg 20kg 2400 metres  56 min 37 sec
26th Jan 2012 5kg 20kg blue 25kg 24kg 25kg 3200 metres  63 min 29 sec
18th Aug 2012 5kg 16kg blue 20kg 16kg 20kg 3200 metres  see note above
                 
                 
RITCHIE                
23rd July 2011 10kg 24kg   40kg 24kg 40kg 2400 metres  46 min 52 sec
2nd June 2012 9kg 28kg   50kg 28kg 50kg 3200 metres  57 min 46 sec
18th Aug 2012 9kg 24kg   40kg 40kg 40kg 3200 metres  54 min 20 sec
                 
                 
LES                
10th Dec 2011 8kg 12kg blue 20kg 12kg 20kg 2400 metres  65 min 26 sec
                 
                 
JOSH S                
26th Jan 2012 9kg 24kg red 40kg 28kg 40kg 3200 metres  69 min 54 sec
2nd June 2012 5kg 28kg red 40kg 28kg 40kg 3200 metres  59 min 02 sec
                 
                 
COLIN                
26th Jan 2012 3kg 12kg blue 15kg 16kg 15kg 3200 metres  79 min 39 sec
2nd June 2012 5kg 20kg red 20kg 20kg 20kg 3200 metres  65 min 00 sec
18th Aug 2012 5kg 20kg red 20kg 20kg 20kg 3200 metres  62 min 38 sec
                 
                 
KAHLIA                
26th Jan 2012 5kg 16kg blue 20kg 16kg 20kg 3200 metres  67 min 52 sec
18th Aug 2012 5kg 16kg blue 15kg 16kg 12.5kg 3200 metres  54 min 58 sec
                 
                 
JOEL                
26th Jan 2012 3kg 8kg jumping chrome bar 12kg chrome bar 3200 metres  see note above
                 
                 
MILLIE                
2nd June 2012 5kg 50x12kg
50x16kg		 blue 10kg 16kg 10kg 3200 metres  61 min 06 sec
18th Aug 2012 5kg 16kg blue 15kg 16kg 15kg 3200 metres  55 min 26 sec
                 
                 
ELSIE                
2nd June 2012 5kg 16kg blue 10kg 16kg 10kg 3200 metres  62 min 32 sec
18th Aug 2012 5kg 16kg blue 10x12.5kg
30x15kg		 16kg 15kg 3200 metres  56 min 11 sec
                 
                 
JOHAN                
18th Aug 2012 9kg 24kg orange 40kg 24kg 40kg 3200 metres  58 min 25 sec
                 
                 
JESS O                
18th Aug 2012 5kg 12kg blue 12.5kg 16kg 15kg 3200 metres  56 min 06 sec
                 
                 
TYRONE                
18th Aug 2012 3kg 8kg blue 10kg 8kg 10kg 3200 metres  47 min 00 sec
                 
                 
JUSTINE                
2nd June 2012 5kg 12kg blue       3200 metres  see note above
                 
                 
TIARA                
17th Sept 2011 5kg 12kg   10 / 15kg 16kg 10kg 2400 metres  67 min 29 sec
                 
                 
SHAE                
17th Sept 2011 3kg 8kg   5kg 12kg 5kg 2400 metres  68 min 57 sec
                 
NAME Medicine
Ball		 Kettle
Ball		 Pull
Ups		 Thrusters High
Pulls		 Push
Press		 Run
Distance		 TIME

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two charts below ... colour and black / white

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