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Athlete	Date	Location	Workout Name	Description	Results
Arnel Liwanagan	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	1 reps Workout Scaled
William Rosebrock	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	1 reps Performed as RX
Matthew Schmitt	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	1 reps Performed as RX
Benjamin Ethington	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	2 reps Performed as RX
Juan Steele	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	1 reps Performed as RX
Travis Leabo	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	1 reps Performed as RX
Justin Mcgee	04/01/2020	Courage G6	1.5 jog /sprints	1.5 mile job with weight average pace 11 min 5 sprint suicides	35m 00s Performed as RX
Curtis Grogins	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	1 reps Performed as RX
JASON MILLER	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	1 reps Performed as RX
Catherine Trisch	04/01/2020	G2 GYM	Fat Burning HIIT Workout	20s On, 10 Off x 3 rounds per exercise: 3 Split Jumps + Side Lunge Jump Squat + Step Back/Lunge Reverse Lunge + High Kick High Knee Stutter Burpees + Split Jump Jump Squats Water Break Lateral Jump Squat Jack Squat + Single Leg Kick Back Bicycle Crunches Push Up + Leg Lift Jump Squat + Tap Jump Curtsy Repeater 2 Runners + Center Drop Side Lunge Center Burpee Jumping Jacks	28m 23s Performed as RX
Deion Talton	04/01/2020	G2 GYM	Fat Burning HIIT Workout	20s On, 10 Off x 3 rounds per exercise: 3 Split Jumps + Side Lunge Jump Squat + Step Back/Lunge Reverse Lunge + High Kick High Knee Stutter Burpees + Split Jump Jump Squats Water Break Lateral Jump Squat Jack Squat + Single Leg Kick Back Bicycle Crunches Push Up + Leg Lift Jump Squat + Tap Jump Curtsy Repeater 2 Runners + Center Drop Side Lunge Center Burpee Jumping Jacks	23m 00s Performed as RX
Dakota Horton	04/01/2020	G2 GYM	Fat Burning HIIT Workout	20s On, 10 Off x 3 rounds per exercise: 3 Split Jumps + Side Lunge Jump Squat + Step Back/Lunge Reverse Lunge + High Kick High Knee Stutter Burpees + Split Jump Jump Squats Water Break Lateral Jump Squat Jack Squat + Single Leg Kick Back Bicycle Crunches Push Up + Leg Lift Jump Squat + Tap Jump Curtsy Repeater 2 Runners + Center Drop Side Lunge Center Burpee Jumping Jacks	35m 00s Performed as RX
Tyler Johnson	04/01/2020	G2 GYM	Fat Burning HIIT Workout	20s On, 10 Off x 3 rounds per exercise: 3 Split Jumps + Side Lunge Jump Squat + Step Back/Lunge Reverse Lunge + High Kick High Knee Stutter Burpees + Split Jump Jump Squats Water Break Lateral Jump Squat Jack Squat + Single Leg Kick Back Bicycle Crunches Push Up + Leg Lift Jump Squat + Tap Jump Curtsy Repeater 2 Runners + Center Drop Side Lunge Center Burpee Jumping Jacks	33m 30s Performed as RX
Shawna Cole	04/01/2020	G2 GYM	Fat Burning HIIT Workout	20s On, 10 Off x 3 rounds per exercise: 3 Split Jumps + Side Lunge Jump Squat + Step Back/Lunge Reverse Lunge + High Kick High Knee Stutter Burpees + Split Jump Jump Squats Water Break Lateral Jump Squat Jack Squat + Single Leg Kick Back Bicycle Crunches Push Up + Leg Lift Jump Squat + Tap Jump Curtsy Repeater 2 Runners + Center Drop Side Lunge Center Burpee Jumping Jacks	43m 16s Workout Scaled
Hannah Powers	04/01/2020	G2 GYM	Fat Burning HIIT Workout	20s On, 10 Off x 3 rounds per exercise: 3 Split Jumps + Side Lunge Jump Squat + Step Back/Lunge Reverse Lunge + High Kick High Knee Stutter Burpees + Split Jump Jump Squats Water Break Lateral Jump Squat Jack Squat + Single Leg Kick Back Bicycle Crunches Push Up + Leg Lift Jump Squat + Tap Jump Curtsy Repeater 2 Runners + Center Drop Side Lunge Center Burpee Jumping Jacks	40m 00s Performed as RX
Shelby Barber	04/01/2020	56th Army Band	1/4 mile sprints	Mile warm up followed by 1/4 mile sprints sub 7 min mile then walk until heart rate reaches 110-115 and repeat 5 times	2.75 mi Performed as RX
Chris Neubert	04/01/2020	56th Army Band	Day 3	Dumbbell shoulder press 10-10-10-10 Cable lateral raise right 10-10-10-10 Cable lateral raise left 10-10-10-10 Rear cable crossover 10-10-10-10 Close grip EZ bar curl 8-8-8-9 Narrow grip benchpress 9-9-9-9 Cable tricep extension 10-10-10-10	Dumbbell shoulder press 50-50-50-50 lbs Cable lateral raise right 12.5-12.5-12.5-12.5 lbs Cable lateral raise left 12.5-12.5-12.5-12.5 lbs Rear cable crossover 20-20-20-20 lbs Close grip EZ bar curl 50-50-50-50 lbs lbs Performed as RX
Jon Staub	04/01/2020	56th Army Band	Black Fire Body Weight Tabata	Air Squats 8 sets of 20 secs on/10 sec off Count your lowest number of reps in a set for your final score -One Minute Break- T-Push Up 8 sets of 20 secs on/10 sec off Count your lowest number of reps in a set for your final score (6 point push ups count as .5 a rep) -One Minute Break- Side-to-Side Knee Lifts 8 sets of 20 secs on/10 sec off Count your lowest number of reps in a set for your final score (Keeping one foot on the ground at all times count as .5 a rep) -One Minute Break- Sprawl Burpee 8 sets of 20 secs on/10 sec off Count your lowest number of reps in a set for your final score	Air Squats - 13 lbs T-Push Up - 4 lbs Side to Side Knee Lifts - 12 lbs Sprawl Burpee - 4 lbs lbs Total - 33 lbs Performed as RX
Dave Snyder	04/01/2020	56th Army Band	Run from home to work	Run from home to work 1.05 miles; 9:00	1.05 mi Performed as RX
Dave Snyder	04/01/2020	56th Army Band	Heartbeat Gym	6 rep deadlifts; KB Swings; 1 minute rest between each set 3 sets @ 150 lbs 3 sets @ 200 lbs 36 kettlebell swings with 36 lbs kettlebell	6 rounds 6 reps Performed as RX
Dave Snyder	04/01/2020	56th Army Band	Run home from work	Run 1.00 miles in 8:35	1.00 mi Performed as RX
Eric Santos	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	1 reps Performed as RX
Mark Nezat	04/01/2020	None	None	4 sets of the following: -50 half jacks -10 air squats with 10 lb. weights -10 curls with 45 lb. weights -25 supine bicycles -25 sit-ups -Planks for 30 seconds In between the above workouts I did a total of the following: -50 pushups -50 butt lift bridge	45m 00s Performed as RX
Quinton Jackson	04/01/2020	Courage G6	April Fools!	5 Rounds of: - 5 Min Jog (50-60% MHR) - 25 Air Squats - 25 Sit-ups - 10 Burpees - 60 Second Sprint (Max Effort) *Modified* 5 Rounds of: - 6 Minute Walk/Bike/Row (70-80% MHR) - 25 Half Squats - 25 Crunches -10 Six Point Push-ups TO SCORE THIS YOU EITHER ENTER A "1" IN REPS SHOWING THAT YOU COMPLETED THE ENTIRE WORKOUT, OR A "0" IF YOU HAD TO STOP EARLY.	3 reps Performed as RX
Harb Harb	04/01/2020	G2 GYM	Fat Burning HIIT Workout	20s On, 10 Off x 3 rounds per exercise: 3 Split Jumps + Side Lunge Jump Squat + Step Back/Lunge Reverse Lunge + High Kick High Knee Stutter Burpees + Split Jump Jump Squats Water Break Lateral Jump Squat Jack Squat + Single Leg Kick Back Bicycle Crunches Push Up + Leg Lift Jump Squat + Tap Jump Curtsy Repeater 2 Runners + Center Drop Side Lunge Center Burpee Jumping Jacks	055m 00s Performed as RX

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