(Return to "Sharon - 2013" albumn)------.................------(Return to "Workouts - 2013" albumn)

(Return to "Sharon - 2015" albumn)------.................------(Return to "Workouts - 2015" albumn)

(Return to "Sharon - 2017" albumn)------.................------(Return to "Workouts - 2017" albumn)

 

The 'FRAN' Routine

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It consists of two exercises
Thrusters and Pull Ups

Sets of 21 and 15 and 9 alternating repititions

x

and here are a couple of experts
showing how it is done !!

2 minutes 47 seconds

NOTE - depending upon the speed of your internet connection,
the video may stop and start the first time ... if this happens,
let it play right through and then click the 'PLAY' button again
... now it will be perfect !!

or you can watch it HERE direct via YouTube
video address
http://www.ronebergcairns.com/2009onwards/general2009_1775.flv

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Saturday 11th July 2009..to..Thursday 7th February 2013

Results ... Photos ... Videos

CLICK HERE

the above page includes entries for numerous participants including Sharon, Tanya, Brett and Ritchie

plus Michelle is listed as having completed the routine on Thursday 7th February 2013

and a Scott is also mentioned but this is Brett's friend from Darwin

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Tuesday 10th September 2013

NAME BAND WEIGHT
kilos		 TIME
mins : secs		 COMMENTS
         
Shaun 30  7 : 33
         
Kath 20  7 : 10
         
Sharon 20  5 : 53
         
Cale 12.5  5 : 52  
         
Adam 25  5 : 44  
         
Matt 30  5 : 18  
         
Colin 25  5 : 12  
         
Zoe 20  5 : 11  
         
Kahlia 25  5 : 04  
         
Andrew 30  4 : 57  
         
Tennille 25  4 : 50  
         
Rhiannon 25  4 : 00  
         
Michelle 25  3 : 41  
         
Ethan 30  3 : 33  

.

.

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if this routine has been completed over the past two years, the details and results were probably kept on our Facebook Page

unfortunate, as this was forced to close down for "technical reasons" and the records are no longer accessible

!! so we will start again from now !!

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Tuesday 27th October 2015

.
Messages and Notes
.

NAME BAND WEIGHT
kilos		 TIME
mins : secs		 COMMENTS
         
Sharon red 20  6 : 54  
         
Ash M blue 40 / 30  5 : 36  
         
Scott no band 40  4 : 59
         
Ethan no band 40  4 : 51  
         
Zoe blue 15  4 : 49
         
Rhiannon no band 30  4 : 14  
         
Michelle red 30  3 : 33  

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Thursday 9th February 2017

Note from Rhiannon
So guys, I've got a 'WOD' idea for this arvo !!
We will do the workout, then some strength afterwards ... eg, front squats
Now, it is "FRAN" ... get keen !! ... we can do this in pairs and judge each other

Reply from Tiarna
I won't be there tonight ... sorry !!

Reply from Michelle
Sounds good !!

Reply from Geoff
Sharon will be there !!
Just saying though, it is 11.15am Thursday and it is pouring rain at Beautiful Trinity Beach
But as I wrote, rain, hail or shine, Shazza-Baby will be there !!

Reply from Adam
I won't be there tonight, but you guys have fun !!

Reply from Geoff

Here Is The Deal !!
Anyone betters 2 minutes 37 seconds will receive a $100.00 CASH BONUS
Similar conditions though, okay !!

Reply from Rhiannon
Haha ... with a band !! ??

Reply from Geoff
"YOU", Rhiannon, are 'The One' who can probably do this !!
Please send me your time / weight / band details ... and Good Luck !!

RESULTS


MISTAKE - Doon's bar weight would have been 15kilo

Reply from Sharon
I would just like to say that Lachlan, Rhiannon and Michelle were awesome !!
Perfect form all the way through ... great to watch !!
Doon and I were awesome too ... but our technique left a little to be desired sometimes !! ... haha !!

Reply from Michelle
Good effort by all !!
Sharon, you were great !! ... don't underestimate yourself after coming back from that terrible cold you had ... top stuff !!
It would take me twice as long if I wasn't using a band, that's for sure !!

Reply from Shar
You all did better than me ... "couch potato" at the end of nasty bug and night shift !!

Reply from Rhiannon
Haha ... like the "comment / note" on Lachy's result !!

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