Bulldog Bootcamp Fitness Program

Assessment Mile Improvements!!!

Congratulations Bulldogs on your timed mile assessments from last month. Great Job, way to go!

6:30p Group:

Will Abbruzzese, Gina Breuer, Diana Bushneck, Jenn Case, Tricia Cestone, Gauri Chawla, Jake Dresher, Jessica Farney, Rachel Hawe, Mary Judge, Erin Laibo, Melissa Ostrander, Rob Rumg, Grace Save, Amy Savin, Paul Schook, Gabriella Vesela, Megan Walters, and Austin Wilson.

6:00a Group:

Bridget Bauman, Lori From, Scott Mangum, Jim Orrico, Dan Pratt, Ralph Schatz, Adam Stevens, and Mike VanHam

You all are doing great jobs. Continue coming to class, and lets continue to watch those mile times drop!!!!

-Sgt Friday

Labor Day Workout - Montrose Harbor 8:00 A.M.

I always hate to say these words but summer is almost over.  I know how much you all hate to miss your workouts so we'll have one on Labor Day.  We'll meet at our usual holiday location at Montrose Harbor.  The workout will start promtly at 8:00 a. m.   We'll meet in the main parking lot close the the hill and athletic fields. This will be the only scheduled workout for the all Lincoln Park and Downtown classes. Use this interactive map to see exact location.

View Larger Map

South Barrington/Hoffman Estates Bulldogs

Just want to give a big shout out to Steve and Sabastian of our South Barrington/Hoffman Estates outpost.  They really pushed themselves through one of the toughest workouts.   Great job guys.

NEW SESSION STARTS Aug 25TH LINCOLN PARK

The Lincoln Park location will be starting a new session Aug 25 (Monday) @ 5a, 6a and 6:30p! Hope to see you all there!

Tough Week Bulldogs......

Bulldog 6a (Cobra/Delta) & 6:30p-

You all had pretty intense workouts with me this week. You all did a great job enduring my "wrath" of tough workouts, along with [at times] my punishing attitude as I pushed you beyond your capabilities! That's the work load that makes you better, and as long as you're pushing yourself 100% you can ONLY get better, stronger and in great shape.

To those of you who come to every class, or to those who make up your missed classes.....thank you for your strong dedication to me, the program, but more importantly to yourself. When you stay dedicated and show up for class [or make up missed ones] that shows me you really want to make a difference in your body, your life as well as your future. Great job, and keep up the tremendous work!

NO MORE EXCUSES!!!!

Sgt Friday

Sgt Friday's August Tip of the Month

DON'T BE ANNOYING

The summer into the fall months (May-Oct) are big months for people to be running/working out outside (for Chicago it's along the lake shore path). Believe it or not there is proper running etiquette that applies when you're running on a shared path. For those of you that were unaware of this, let me enlighten you to a few of them.

1.Do your own thing: Your workout run is not a competition. Run your own pace, and don't feel the need to compete with the person running next to you, or slightly behind you.

2.Keep it down: Not everyone wants to hear your ipod music blaring through your headphones, and not everyone wants to hear the entire conversation you're having with your running/workout partner. There's no need to be the one with the loudest music or the loudest voice. Be aware of others around you.

3.Aim your fluids carefully: With running comes draining bodily fluids (nose, mouth etc..) so be careful where you decide to spit, "farmer blow" or spit out your water when you wet your mouth. Nobody else wants your backlash on their feet, legs or anywhere else for that matter. Remember...you're not the only one on the path.

4.Leash your "best friend": It's great taking your dog for a run with you, both for your companionship as well as their health. However, keep in mind, not everyone loves your dog the way you do, and not everyone appreciates your dog running on a loose leash. Keep your "best friend" on a short leash, and make sure he/she doesn't interfere with someone else's run/workout.

5.Watch your step: You will encounter all levels of runners/walkers/bikers out on the path. Therefore, don't think just because you are running faster than someone else they must "yield" to you. Be courteous, and don't run on someone else's heals or cut someone off to get around them. Let people know you are behind them and about to pass with a simple phrase of "on your left". This is a common phrase known by all & alerts others that you are upon them, and about to pass. You don't own the path, so don't treat it as though you do. Lastly, be aware of others around you on the path. You must always be looking in all directions, not just in front of you. This will only help you to avoid accidents in the future. 

100 Day Burpee Challenge Update

Hey Gang, today is day 17.  After your 17 burpees today, you should have completed a total of 153 burpees total.  Only 4897 to go!  I missed day 14 so I had to do 29 on day 15 (Monday).  Then I threw my neck out on Tuesday so I had to do 33 today.  My neck was still sore but I didn't want to dig myself too big of a hole so I did them anyway. 

I'll have all of the up to date video soon.  Here's day's 11 & 12.

100 Day Burpee Challenge 8/7/08 Day 11 from Greg Major on Vimeo.

100 Day Burpee Challenge Day 12 from Greg Major on Vimeo.

Good Job LP 6:30p Bulldogs

Hey LP 6:30p Bulldogs! I just wanted you to know you did a great job last night on the four-corner hill workout. It's a tough one, and definitely puts your body to the test of what you THINK you can handle and what you TRULY can handle when it comes to a tough workout.

I had a great vacation (and truly needed it), but also glad to be back doing what I feel I do best, and that is kicking some Bulldog butt. You guys (& gals) are such a terrific group of people and I am very lucky to have you under my wings as I help you achieve your fitness goals. Looking forward to the days, weeks and months ahead as I get to know you all much better!

Great Job!

Sgt Friday

Congratulations Nicole Hruska!!!!

Congratulations to Nicole Hruska (fellow Bulldog) and her father for competing and completing the Muddy Buddy race on Sunday Aug 3rd. They finished the race in 1hr 10min. The race is 7mi of biking and running between partners through mud, water, hills and other difficult cross country terrain. Again, please join me in congratulating her in a job well done!!!

100 Day Burpee Challenge Update

It's been a few days since I posted a burpee video.  I can assure you I've been keeping up.  On Friday I had to drive up to Hayward, WI where I was  competing in a 41 mile road race on inline  speed skates (rollerblades to some of you, but they don't look anything like what you think)  We went out for a warmup skate when we got there and even though I was tired I still did my twelve bupees.  Saturday was race day.  The race started at 7:30AM.   The course was very hilly and the pace was tough as some of the best skaters in the country were there.  I finished 21st overall and 3rd in the Elite Verterans (51+) Division.  It came down to a long sprint in the end and my legs were fried.  None the less, I rested a bit the when out and did my 13 burpees (video proof coming soon).  On Sunday was spent traveling back to Chicago and then spending time with the kids.  By the end of the day I just didn't have any burpees in me.  Today I made for yesterday and did todays (29 total) so I'm back on track.