$25
Raised of $250
Based on 150 miles each worth $0
Josh Konoza
Fundraiser Profile
My Mission
Join me this May for PATRIOT CHALLENGE! I am supporting GallantFew and their awesome work connecting, coaching, and counseling Veterans nationwide. Please consider joining my team, making a donation, or both. Learn more about GallantFew at gallantfew.org.
Josh Konoza
1 yr. ago
21
miles
$0
Per mile
$0
Earned
28MAY
Run - 4.5 mi - 34:41(35)
29MAY
TM Run - 1 mi - 7:44(10)
Incline TM 15
Seated ALT Row Dev 6x6 70, !, !, !, !, !
SB Brach Curl & Upward Ab Slider 6x12/25 40/!, !/!, !/!, !/!, !/!, !/!
Incline FU Chest Press Dev 7x8 80, !, !, !, !, !,
!
30MAY
TM Run - 1 mi - 7:59(10)
Incline TM 10
Elip 10
Alt FWD Lunge w/ DB Curl 4x6 25, !, !, !
LPD Dev 5x20 90, 100, 105, 110, !
CC Rev Grip TPD 6x12 60, !, 70, 75, !, 80
DB Incline Narrow Press 4x15 50, !, !, !
31MAY
TM Run - 1.5 mi - 10:02
Elip 10
DB Christ Chest Press
3x12 60, !, !
2x10 65, 70
1x8 75
DB Seated Lat Raise x10 20, 22.5, 25, !, !
Josh Konoza
1 yr. ago
129
miles
$0
Per mile
$0
Earned
Workouts from 01 MAY to 26 MAY Below:
01MAY
TM Run - 1 mi - 7:59(10)
Elip 15
Chest Press Dev 5x10 45, 90, 100, 115, !
BO 45(30)
CC Matrix Tri Flappy Bird
3x15 12.5, !, !
2x12 17.5, !
1x10 22.5
Seated Dip Machine 4x20 120, 125, 130, 135
02MAY
Elip 15
DB Incline Chest Fly 5x8 40, 45, 50, !, !
CC (End) TriRope PD 6x12 50, !, !, !, 55, !
BB SA Hinge Row & Hang KUs 4x12/15 45/!,
55/!, 65/!, !/!
DB Seated Hammer Curls 6x8 35, !, !, !, !, !
03MAY
TM Run - 1 mi - 6:31
TM Run - 0.5 mi - 3:45
Incline TM 15
Christ Bench 5x10 45, 50, !, !, !
Incline Dev SA Punch 5x30 45, !, !, !, !
KB Swings 6x15 50, !, !, !, !, !
04MAY
TM Run - 3 mi - 23:59(25)
Elip 20
CC Triangle Grip TPD 6x10 100, 110, 120, 130, 140, 150
LPD Dev 5x8 135, 140, 150, 160, !
DB Alt Leg Ext Pullover 4x5 70, !, !, !
FWD Leg Raise & Alt Side Leg Raise 5x10/5s
!/!, !/!, !/!, !/!, !/!
SB Half Curl 5x20 50, !, !, !, !
05MAY
TM Run - 1 mi - 7:37(10)
Incline TM 10
Elip 10
Seated DB Lat Raise 5x12 20, 22.5, !, 25, !
SA SS Chest Press Dev 4x15 45, 50, !, !
SA Rev Grip TPD x10 20, 25, !, 30, !, !
MB Squat 2 Stand Press/Catch 3x20 16, !, !
StairMaster 10
Bike 10
Dog Walk 15
06MAY
TM Run - 1 mi - 6:59(10)
Elip 10
Incline BB Bench 5x8 45, 50, 55, !, !
BB Shrugs 5x12 45, 55, 65, 70, !
Kneeling SA DB Con Curls 5x8 20, !, !, !, !
CC High Fly & CC Herc Curl 4x15/8 40/40,
!/!, !/!, !/!
07MAY
Run - 4 mi - 31:31
08MAY
TM Run - 1 mi - 7:30(10)
Elip 15
Upright FU Chest Press Dev 6x8 65, 70, 80,
!, !, !
CC Curl 6x15 50, 60, 70, 80, 85, !
Seated DB Tri SC
3x12 65, !, !
2x10 70, !
1x8 75
09MAY
TM Run - 1 mi - 7:59(10)
Elip 10
Seated SA Incline Chest Press Dev w/ hold
6x12 45, 55, 70, 75, 80, !
Situp w/ DB Curls 6x10 20, !, !, !, !, !
10MAY
TM Run - 1 mi - 7:58(10)
Incline TM 15
Elip 20
Decline Leg Press 5x8 90, 115, 135, 145, 160
Seated DB 5x12 25, !, !, !, !
Chest Fly Machine 5x15 100, 110, 120, 130, 140
SB Brach Curl 5x8 50, 60, !, !, !
11MAY
TM Run - 2 mi - 13:44(15)
Incline TM 10
Elip 20
DB ALT CB UC 6x10 30, !, !, !, !, !
DB DL 2 Shrug & Flutters 6x8/20 70/!, !/!, !/!,
!/!, !/!, !/!
KB Bend, Stand Up, Twist, Press 4x6 25, !, 30, !
12MAY
TM Run - 1 mi - 7:59(10)
Incline TM 15
Elip 15
Bike 20
CC Seated SA PROSUP Row 6x10 100, 110, 120, 130, !, !
CC 3 Grip Curl 5x10s 40, !, 50, !, !
Incline FU Shoulder Press Dev 6x20 45, 50, 55, 60, 65, 70
13MAY
TM Run - 1 mi - 7:59(10)
Incline TM 10
Bike 10
BB Mil Press 5x8 bar, 25, 30, 35, !
CC LPD 5x10 140, 150, 160, 170, !
Seated Tri Dip Machine 6x12 120, 125, 130, 135, 140, 155
14MAY
Run - 3 mi - 22:44
CD Run - 1 mi - 8:32 (RO to 35 Total)
15MAY
TM Run - 1 mi - 6:55 (10)
Elip 25
ALT Shoulder Press Dev 4x8 55, !, !, !
Dec BB Bench 6x8 45, 50, 55, 60, !, !
DB Hammer Curls 6x10 45, !, !, !, !, !
16MAY
Elip 15
Rev Fly Machine 5x10 100, 110, !, 120, 130
BB 5x12 45, 50, 55, !, !
DB Seated FU Curl 4x15 20, 22.5, !, !
17MAY
TM Run - 2 mi - 14:08(15)
Elip 10
CC Seated Narrow Row 6x8 160, !, 165, 170, 175, !
SA SS Upright Chest Press Dev 4x10 70, !, !,
!
SB Supine FU SC 4x15 50, 60, !, !
18MAY
TM Run - 1 mi - 7:51(10)
Incline TM 5
Elip 20
Incline DB SA Hold Chest Press 6x8 40, 50, 65, !, !, !
DB Goblet Bulg SS 6x8 50, !, 55, 60, !, 65
CC SA TPD 6x12 30, !, 35, 40, !, !
BB Curls 7x12 bar, 2.5, 5, 7.5, 10, 12.5, 15
19MAY
TM Run - 1 mi - 7:11(10)
Elip 25
Christ Bench & Bench Hold Flutters 6x10/10 45/45, !/!, !/!, !/!, !/!, !/!
CC SAPD 5x15 80, 100, !, 110, 120
Seated DB 90 Deg Bend Lat Raise
3x20 15, !, !
2x15 17.5, !
1x12 20
20MAY
TM Run - 1 mi - 10
Incline TM 15
LPD Dev 6x10 90, 135, 145, 150, !, !
BB Stand Mil Press 5x10 bar, 25, !, !, !
MB Dec Sit Up 6x15 20, !, !, !, !, !
21MAY - Rest
22MAY
TM Run - 2 mi - 13:36(15)
Elip 15
DB Supine FU Press & Plate SUPRERIR
3x12/15 55/10, !/!, !/!
2x10/15 60, 65
1x8/15 75
CC High Chest Fly & Hang Knee Ups 6x10/15 45/!, !/!, !/!, !/!, !/!, !/!
23MAY
Incline TM 10
TM Run - 1 mi - 7:59(10)
CC Seated Wide Row 7x10 130, ! 140, 150, 160, 165
DB Seated Lat Raise & DB Seated Curls
3x12/10 20/20, !/!, !/!
2x10/8 25/25, !/!
1x8/6 30/30
24MAY
TM Run - 1.5 mi - 9:47(10)
Incline TM 25
Elip 15
Upright FU Chest Press Dev 6x15 45, !, 55, !, 60,
KB Bend Twist Press 4x8 25, 30, !, !
25MAY - Rest
26MAY
TM Run - 2 mi - 14:02(15)
Incline TM 15
Elip 15
DB Supine FU Chest Fly 6x10 40, 45, 50, !, !,
!
CC SA BB Lat Raise 6x8 15, !, 20, !, !, !
SB Seated Preacher Curl 6x10 10, !, 12.5, 15, 17.5, !
CC Upright TriRope Ext 4x12 90, !, !, !