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18

In honor of an oldie but a goodie I can say that, Andrew Cole.

:45 minutes, teams of 5, each team member starts at a specific station, then rotates when the runner returns –


300 HILLY trail run
Sit ups
Dumbell rows
Jump rope
Wall Ball


Again, interval for each team is their runner. Move stations in order above when runner returns.


Great workout everyone, a heavy sweater.



Oct 6, 2008 3:00 PM Click to view mdobransky's profile mdobransky

I like that you conveniently left out... for 45 MINUTES! I am still pounding water.

Oct 6, 2008 3:02 PM Click to view caseydietz's profile caseydietz

Oh Arch, I love when I get back to my desk and my shoulders burn, it makes typing a chore...

Oct 6, 2008 3:03 PM Click to view Burt Repine's profile Burt Repine

Arch, great all-around work out. The music, well most of the music, was a nice touch!

Oct 6, 2008 3:04 PM Click to view RacingMama's profile RacingMama

I was pretty impressed by Amy Sutton's addition of an opposite leg lift to each dumbell row. She ripped it up as usual! Thanks, Arch - this was a good one.

Oct 6, 2008 3:06 PM Click to view Caehle's profile Caehle

Thanks for the Jock Jams-themed workout!

Oct 6, 2008 3:08 PM Click to view Alison Inglese's profile Alison Inglese in response to: Caehle

I had the same thought about the music...i loved it though...thanks for bring back the music!

Oct 6, 2008 3:11 PM Click to view Active_Greg's profile Active_Greg

Good vibe today!

Thanks for the support everyone.

Oct 6, 2008 3:11 PM Click to view active_andrea's profile active_andrea

An "all day pounding heart" is just what I needed after my lazy weekend! Nice one Arch :)

Oct 6, 2008 3:14 PM Click to view damonmath_1's profile damonmath_1

I have been out of it for about 2 weeks with a knee injury. It was nice to return and be able to fully participate. I added something extra to the dumbbell rows at the very end. Guess I was excited that I had gotten to complete the exercises.

Glad to be back!

Oct 6, 2008 3:20 PM Click to view bryanpsd's profile bryanpsd

I like this one - very hard......

Oct 6, 2008 3:23 PM Click to view drewchandler's profile drewchandler

As always, the best part of the day! I'm gonna miss it. Is there a "home" version?

Oct 6, 2008 3:29 PM Click to view Jromine's profile Jromine in response to: bryanpsd

I liked this workout too, and I appreciate you ending it before I had to run the trail again. Thanks Arch!

Oct 6, 2008 3:37 PM Click to view Rob Teezy's profile Rob Teezy

Great start to the week! way to go team #1! ;)

Oct 6, 2008 3:47 PM Click to view Karen Hardy's profile Karen Hardy

Good times as always... Thanks Arch! Fabulous music mix by the way...do you take requests? :)

Oct 6, 2008 4:12 PM Click to view Active_CHanson's profile Active_CHanson

Yep, that's gonna hurt!

Oct 6, 2008 4:27 PM Click to view EmmAyeArrKay's profile EmmAyeArrKay

good times Arch...good times.

Oct 6, 2008 4:30 PM Click to view Maile22's profile Maile22

thanks for keeping the canyon running to a minimum and not in the middle of nowhere! I got nervous when I heard "trail"! Loved the music! Kept me going!

Oct 6, 2008 4:59 PM Click to view Dennis Triplett's profile Dennis Triplett

Thanks Arch! Great workout as usual!

Click to view ActiveArch's profile

ActiveArch

 Member since: May 29, 2007

ActiveX is functional movement, strength and top-end cardio training. I wanted people to workout with, and to truly make Active, active. It's motivating, it's bonding, it's good for us, and, it's fun.

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