E1 Pull ups, full range of motion, any hand grip.  Recommend you use rings or something that rotates - it's easier on your joints.

E2 Push ups, chest within 1 inch of ground, arms fully extended. various hand positions make for a more well rounded chest and arm exercise.

E3 Ab rollers, from the knees, cheating on these is silly, try to keep your torso parallel to the ground as you rise and fall. If you can do these from your toes then count that as ten from the knees.

E4 leg exercise,  Lunges, squats or something harder .

E5 Other -- from easiest, possibly to hardest, just do one of them that suits you, Hell mix and match if you like. A)Sit-ups. B)Leg raises while hanging from a bar, bent knee or straight. C)"V lifts" from laying flat position. D)Bicycle leg motion. E)something on a big blow up ball. F)bar dips G)handstand pushups H) holding front levers for a second I)V1 boulder problems. Basically this fifth exercise is a personal choice, BUT you gotta do something.

Payout:

60% of the pot:  to the first person to get to 50,000 reps,

30% of the pot: to the person of the opposite sex to reach 50,000 reps.

10% of the pot:  for the groups vote as to the most impressive feat during the race to 10,000.,( so far  Russ McBride doing "The Seven Samurai", seven bike hills in the Bay Area in a day)160 of Bob Banks pull-ups have been with a 45 lb plate hanging from his waist!

Ongoing  sign up to start the "10,000 challenge" anytime and see how long it takes you compared to others to complete. we'll make an all time list.

sign up:  email hans  at   ccrank   . com   put "get fit" in the subject line.

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