I would like to express my sincere gratitude to the folks who came out to the St. Patty’s Day Hill Challenge.  I watched you (friends) push yourself, motivate your teammates, set personal records, and congratulate other for a job well done.  Through the rain, snow, and below-average temperatures, you stayed positive and worked hard.  We warmed up after at Planet Earth with coffee, conversation and a hearty breakfast.
Thank you Nikita, Heather, Brett, Starla, Eleasha, Eve, Bruce, Chris, Darlene, Jen, Kari, Mike, Candace, Sharon, Sharon C., and Ray for making the March Ascend Fitness Challenge a big success.
I posted more photos on Facebook.  If you haven’t liked us yet, make this your big day!
For those of you who were not able to join us (Sharon F.- we’re thinking of you in Maui!), here’s the workout:
Warm up: 5-10 minutes
Set 1:
5 min Partner Challenge: 1 partner sprints to marker (approx 50m), runs down and tags off with partner.  Count how many hill sprints you complete with your partner.
Set 2:
45 sec squat jumps (or squat walk) up, 45 sec sprints!  Recover down the hill and repeat.
30 sec squat jumps (or squat walk) up, 30 sec sprints!  Recover down the hill and repeat.
15 sec squat jumps (or squat walk) up, 15 sec sprints!  Recover down the hill and repeat.
Set 3:
20 sec walking lunges, 20 sec run backwards, 20 sec sprint!  Recover down the hill and repeat two more times.
Set 4:
3 min walking lunges up hill.  1st minute no pulses, 2nd minute three pulses, 3rd minute 5 pulses.
Set 5:
Repeat partner challenge.
Stretch and enjoy a warm breakfast!