Date: 03/12/2012

Time: Meet 5:45pm, Start By 6:00pm (try to start by 6:30 at the latest to finish when it's still light outside)

This is the first of many Cheese Wheelers emails that will announce regular Monday night stadium workouts meeting at Ben Hill Griffin Stadium. With the spring forward time change, it is lighter later now and we should be able to make this a regularly posted workout. Parking, if you are not familiar, is in the "Orange Decal Lot" on the corner of Newberry Road (University Ave) and Gale Lemerand Drive. Parking does not require a decal after 3:30pm in this lot. Just be sure NOT to park in any of the slips that are reserved for various people.

DETAILS ABOUT THE GROUP:

The Cheese Wheelers Group is a GCC group started officially by Mr. Doug Folkerth and meets on Monday evenings for some cross training to compliment our normal cycling (and running) workouts. If you are not yet a member of the group, join up at the GCC website. I have volunteered to put out the weekly emails about meeting times and workout programs. If you have any questions about the group that can't be answered in the official Cheese Wheeler emails, feel free to email me. Each week, I will write in a program that I myself will be following that should range between 30-60 minutes and will be designed around building explosiveness, power, stamina or a combination of them. You are welcome to follow my workout or complete your own, the choice is totally yours. Also, the starting time is flexible so don't feel rushed if you can't make the posted time.

Program: Power/Explosiveness

Warm-up lap in breezeway, make way to section 42
3 X Bleacher Sprints (to the top)

Incline/Decline/Close Grip Push-up between sets AMRAP

3 X Step Jumpers (Half way up)

Bleacher Sit-up & Twist between sets - AMRAP

4 X 15 Lateral Bleacher Lunges - Up to the left, down to the right, alternate
Cool down stretch and jog out of stadium
Total time should be about 45-50 minutes.

Feel free to contact me if you have any questions and if you plan to meet with and follow the program with me tonight, be sure to respond to this email and let me know you will be there so I can meet with you.

David Bello

CELL - 352-275-4444