The ladies of Bok Fu Do put on a demonstration for our kickoff.
Enjoy their intensity and power! To learn more visit http://www.bokfudo.com
The First Gumsaba Trailblaze and Official Kickoff was an amazing! From beginning to end this community event was a really great time. We would like to thank A Loveable Feast, Hornblower Cruises, Apex Learning Center, Adidas, Arbonne for their generous donations to our raffle. I’d also like to give special thanks to Adrienne for all her work as Donation Director, Taffeta for the help with marketing, and prep, and Sue D for her AWESOME work on the towel embroidery. The day would not have been possible without THE GUMSABA BOOT CAMPERS!
Lets Congratulate our 2010 Boot Camp Award Winners!
Warrior Spirit Danville: Debbie Foresberg
Warrior Spirit Rudgear: Courtney Mathews
Best Attitude Danville: Debbie Blumhardt
Best Attitude Rudgear: Lisa Wood
Hot Newcomer: Mari Bettencourt
The Extra Mile Award Danville: Jennifer Chamberlin
The Extra Mile Award Rudgear: Laurie Alamillo
Most Flexible: Debbi Mc Fadden
Greatest Upper Body Strength: Debby Grauman
Best Bootie: Adrienne Bloom
Most Contagious Laugh: Deb Mc Crory
Enjoy the first Round of Photos of the event.
Photos from the trailblaze up next, and photos & Video from the event up tomorrow!
XO! GUMSABA
Hello Ladies
Just a few days until our kickoff, vote for your fellow campers in our survey.
The winners will be announced on Sunday at the KICKOFF, and they will get 10% off their next months membership!
http://gumsaba.com/awards
The Gumsaba Coaches
HAPPY MONDAY!
Heres whats in store for today if you don’t make it…
and here’s the sunrise we should have seen today but didn’t because of the fog!
800M=1/2 mile
PART 1:
Run 800M
30 full sit ups with 1 weight, (press overhead at top of sit up)
30 good mornings or supermans on mat
Run 800M
30 box jumps
30 long jumps
Run 800M
30 Thrusters (full squat with overhead press)
30 sumo dead lift hi pulls
Run 800M
30 push ups
30 dips (sub tri press)
run 800M
30 Extended Leg V crunch (same as last part of Navy Ups)
30 Get ups
PART 2: Wall Sit 2 minutes
PART 3: Hold Plank to max time.
Please post your time both for the drill and for the plank.
Our fastest time on the drill this morning was Deb Grauman of Danville Camp at 31:25 and the longest plank was Julie Dudum of Rudgear Camp at 4:00!
Great Job Ladies, see you tomorrow which is all cardio. Please bring mat but no weights needed.
COACH M
Tuesday we run.
If you aren’t in town find a hill or two and show them who is boss!
Be well my friends!
M
Today we work the upper body. Use 5lb, 8lb or preferably 10lb weights
PART 1:
10 Lizard Push Ups
10 Flys
10 yards Long Lunge with weights held overhead – as push press finish (alt for shoulder issues or fatigue is hold weight at sides.
10 bicep curls
10 dips
400 M run
repeat for 22 minutes.
PART 2:
90 second wall sit
60 second low plank
repeat 3 rounds
PART 3:
30 seconds leg lifts
30 seconds bicycle sit up
30 seconds full sit up with weight
repeat 3 rounds
HAPPY MONDAY!
COACH M
Todays harvest, making fresh pasta sauce to store. It takes 20LBS! This is about 12, tomorrow we pick the rest.
Romas, Zebras, Green & Orange giants... all heirlooms
I found a recipe online at http://www.pickyourown.org/spaghettisauce.htm
About tomatoes (nutrition) http://www.tomatodirt.com/tomato-facts-health-benefits.html
Hope this weekend was as bountiful as this harvest. Coach M
