Wednesday, March 31, 2010

Easy / Medium strides out and back on grass

Grass is good, but you cant smoke it.

We are going to spend a lot of time on grass. Its like, totally awesome, dude. Make no mistake, if you want to get in shape, you have to hammer. Grass beats ass-phault. Asphalt beats concrete. We will beat them all with our feet.

So, we warmed up and stretched, did a set of suicides with push ups, ran the stairs, ran a lap, then grabbed weights. Two groups took turns running easy down the field and medium back. We were distracted on each return trip by the still large moon in the sky. We shared weights. While the first group ran, the second group did upper body exercise with weights in our hands. Then we switched. The second group ran while the first group did upper body exercise. We tried to hit it all. Shoulders, back, bi, tri, chest ect...

Starting with the first step of the suicides, we ran a total of 3 miles. That does not include warm up. We will call the exercise portion 500 repetitions of various upper body.

Drink more water.

Tuesday, March 30, 2010

Diagonal

Diagonals are designed to maximize distance on the grass. The yard is soft and forgiving. We started today with a set of suicides with lunges rather than push ups. We finished suicides and ran up the center set of stairs, hard along the top ridge and easy down the far far set of stairs. Then, a hard lap. We split up the crowd based on when we arrived at finish of the warm up. We had four groups run 120 meter strides across the fields and recover on the other side with lower body exercise. At the end of the hour, we lined up and ran a pretty revolution around the E Rivers proving ground. We did not count reps but the distance was 3 miles ( we will round up next time). Guessing 450 reps of hips, thighs, calves, quads and hams. Drink plenty of water.

Monday, March 29, 2010

Day 1

Matt 12:50, 66
Dave 12:50, 59
Gary 13:17, 65
John M 13:37, 64
Amy 13:41, 83
Dave B. 13:48, 37
David Bruce 13:57, 65
Michael 14:08, 61
John S 14:17, 68
Jimmy 14:19, 58
Shana 15:00, 42
Preacher 15:28, 43
John O 16:10, 49
Emi 17:11, 55
Mary Beth 17:46, 46
Molly 17:47, 35
Kaffee 18:23, 75
Allison 18:23, 75
Stephanie 18:53, 37
Sally 19:01, 70
Randy 19:48, 51
Mary Ann 19:48, 32
Irene 20:22, 45
Nicole 21:27/7, 30
Rachael 21:21/7, 42
Julie 12:06/4, 41
Rosetta 12:35/4, 41

Sorry about the pop quiz. Sometimes boot camp effects a profound physical change that really should be recorded. For example: Kaffee first ran the 2 mile in 26:22.

Friday, March 26, 2010

Bricks, 800s & Fellowship

We warmed up with a slow mile. Then we tried to rotate strides and upper body exercise on the new turf field. It is a wonderful surface to run on but, its just too small. So we picked up our weights and headed into the neighborhood. We took turns running 800s. Two groups did upper body exercise while one group ran. This worked out much better. The scout team ran 2X800 with a long recovery (running with weights in hand). The second group did 3X800 with 8 minute active recovery. Group one got a recovery after their first 800 and zero recovery between 2 & 3.

Charles Gardner (a.k.a. The Preacher) hosted a session ending celebration. He offered us coffee and doughnuts at the finish of the last half mile. Today's workout was a special one to him. He has run 3 or more miles for 40 days without a day off. We like to call it "days in a row." According to Charles, days in a row forces you to set and keep a schedule. Days in a row forces discipline. Days in a row eliminates excuses.

4 miles + upper body and core. We start all over again Monday at E Rivers. Thanks to the group for making fitness fun.

Thursday, March 25, 2010

Church run

Then there were 3: Mears, The Preacher & Kaffee. In addition to the previous beatings this week, these 3 ran every step and exercised every repetition of todays grueling devotional. After 600 reps of full body work, these brave committed fintess fiends ran a hill workout in Garden Hills.

Tomorrow is the last day of this session. We hope to have some fun.

Wednesday, March 24, 2010

Lenox

ATTRITION is the MISSION. John Mears, Carolyn, The Preacher , Kaffee, Lisa M. and Holly survived the 25 hour beating. Special recognition to John S. He ran ING Sunday, 6 miles Monday and looked good in todays workout.

Yesterday and todays double was difficult. Almost anyone can hang in a workout. The challenge is to hang in 5 workouts a week. The cumulative effect takes a toll.

Today's workout starts north bound. We hang a right on Lenox Rd and another right on E. Paces Ferry. We cross over the foot bridge and continue up E Paces until we cut through and into the baseball park. As opening day is near and we were in Buckhead Baseballs proving grounds, we rounded off our repetition count to 755.

The numbers are important. 755 is the natural, untampered record for home runs in a career. Everyone keeps their own personal records (p.r.). We like to keep our records for the 2 mile run, push ups in 2 minutes, sit ups in two minutes. Some folks like to have 5K, 10K, and half marathon P.R.s. We have a crew that will likely set some new personal records this spring. And, they will look good doing it.

3.5 miles, 755 reps (120 push ups). Friday is OPEN to anyone and everyone. Friday Fun Day is open to anyone looking for Fitness and Fun. All are welcome to attend the final workouts of this session Friday as our guest. There may be a celebration. Invite a friend to the Friday Fun Day Fitness Finally.

Tuesday, March 23, 2010

Concrete Crazy Eights aka Parking deck

From PRUMC to the top of One Buckhead Plaza = one mile. Every climb up the concrete ramps = a half. We run to, up, then up two more times. Then we ran up the stairs 3 times. That's 27 ramps and 27 flights of stairs. We managed to throw in another 540 repetitions of lower leg exercise. Tough day on the legs. 3.5 miles total

Monday, March 22, 2010

Group Long Run


7 men and one women Ran from the church (PRUMC) to Chastain, around, and back. Six miles. 7 women and one man ran Vally out and back. Five and a half. The Preacher has hammered out over seventeen in the last 3 days and has a 36 day streak.

Pain is product of the mind. The body sends electrial impulses to the brain. The brain decodes the message and sends feedback to the body. Some folks are able to shut off the brain and let the body continue a stimuli that would "normally" discontinue under the brains advice. These people are said to have a "high threshold of pain." Holly D. is one of these people. At the mile marker of Fridays Physical Training run, she broke BOTH her arms. She didn't allow her brain to get the best of her. She staid with the group for ANOTHER 35 minutes. Now we know who the kids got it from.

This is the last week of winter boot camp. Please tell people about us. Get more people.

6 miles, one set of the Fitness Holy Trinity and pull ups.

Friday, March 19, 2010

Running of the Brides


Life is too short to take yourself that seriously. Laughter is great abdomen work. We worked our abs pretty hard this morning.
The morning started innocent enough. We gathered at our normal time and greeted each other like any typical day. Then entered Matty and Amy wearing veils. Amy was carrying a white rose and Matty had a wand that blinked in techno colors and a small bag of rice. Perfect gear for this mornings event. We walked out laughing.
We ran North on Peachtree St. stopping every 100 meters for exercise. We did push ups and sit ups and side crunches and flutter kicks. We usually line up on our backs on a concrete platform just outside the Buckhead Marta station and work abs. This morning we were crunching in synchronicity when we noticed Kaffee walking by pulling a zebra print suitcase followed by a disheveled looking granny with an over sized bag in the same print. Kaffee (now known as "the Ambassador"), always present with keen awareness, decided to unselfishly be of service to the struggling traveler while we selfishly concentrated on our own exercises. It was hystarical.
So we exercised in the Marta tunnel under Peachtree and continued North to Lenox Mall. We gathered a few more times for dips and sit ups and V crunches and other stuff.
Having arrived, it was now Matty time. Matty and Amy led the charge by HUNDREDS of would be brides corraled and waiting for the doors to open. Filene's Basement slashes the price on wedding dresses once a year. Girls sleep on the sidewalk for this event. This is our third year visiting.
These brides cheered the Matty and Amy show like they were pop stars. It was so nice we had to do it twice. There is only one boot camp in town where you can be cheered by throngs while exercising before sun up. What a rush.
3 miles 650 reps.

Thursday, March 18, 2010

long run

Long run pace at target heart rate burns around 100 calories a mile.

Wednesday, March 17, 2010

Frankie Allen

We needed a break. Surface is a big deal. On days it is raining, the harder the surface the better. On days it is dry, we can run on grass. The outfields are perfect. Each step is greeted with a loving, kind, and giving soft earth. Not too soft. Just right. Like a 1/16 of an inch give per stride of a 200 pound man.

We had not exercised legs this week so we took the opportunity this morning. Thighs, hips, calves, hams, quads ect... We hit it all. 800 repetitions of various exercise and then a happy ending. That's the second day in a row of 800 reps. The happy ending was a 3/4 of a mile run at race pace.

Everyone is looking forward to Friday. It will truly be Friday fun day. This year is the 3rd annual PRUMC Boot Camp visit to the Running of The Brides. We are not accustomed to seeing large throngs on the street before day break. And trust me, if they were there, we would know. PRUMC Boot Camp also known as "the Urban Assault Team" does not miss a thing. So, lets make Friday "bring a friend day." Guest are welcome.

3 miles, 800 reps.

Tuesday, March 16, 2010

Church Run

We work out every day. We run and exercise. We try to hold a little back on most days. Last week, for example, was almost entirely "medium." Yesterday was on the "hard side of medium." Today was hard. We started with a good size crowd. As customary, we headed south on Peachtree an stopped at the first park we came to. On the grassy knoll, we did 40 push ups and 40 sit ups. We continued south to the waterless fountain and knocked out 40 stair steps. At the first bank on the right, we did 40 more push ups. Flutter kicks at Brio. Back bends on the condo lawn and dips at St Phillips. We were up to 400 repetitions before we ran into the Cathedral court yard. During lent we do 40 push ups, 40 sit ups and 40 back bends (The Fitness Holy Trinity) while exercising at Christ the King. Then we ran to the Baptist back lot and ran up the stairs 3 times and crab walked down the grass hill twice. We stopped for 40 V crunches on our way to Garden Hills playground. Once we finished our plank crunches, we were ready to start the workout. We ran race pace to the top of Pine Tree. Upon reaching the summit, we did bicycles on Mike's grass. We ran right back down that monster and headed for Grandview. We did stop in the middle of the street for additional ab work but finally arrived at the bottom of a steeper, but not longer climb. After more ab work, we raced back to Peachtree. The final run was about 3/4 of a mile. BTW, the front was locked in a decades old grudge match.

4 miles, 800 repetitions of core body exercise.

http://news.yahoo.com/s/ap/us_new_basic_training

Monday, March 15, 2010

BriX

Big crowd. Happy smiling faces. Fast legs. Strong bodies.

We ran a mile warm up. Once warm, we picked up bricks. We ran with 5 pound bricks in hand. We stopped for military presses, back rows in plank position, triceps presses in plank, stair steps with military presses, lifts every direction the arms move, ect... All upper body exercise. We did three laps around the church. That is one and a half miles with bricks in hand. Once our upper bodies were pumped up, we ran. 2X800 with dips and push ups recovery. Front went (3.01, 2.59).

I have been hearing from some of our old friends. I sounds like our pack is going to grow when we go back to E Rivers. If you are proud of every workout (you should be), then invite friends and family to come and watch you strut.

Also, PRUMC Boot Camp does not believe in beating participants into submission. We want folks to continue their day feeling refreshed and ready to come back the next day. That is how we do it. We grind out 30 days plus per 6 weeks. We feel it is healthier to burn 600 calories 5 times a week rather than to blast 1000 X 3 days.

Friday, March 12, 2010

Church Run

20. We did 20 of everything. 20 is easy. Can I borrow a 20? No problem. I'll be there in 20 minutes. Whats your 20? I am on I - 20.

We hit it all this morning. Total body workout. We stopped 34 times in a 3 1/2 mile run and cranked out a quick 20. For most of you, that's 680. I know stock brokers would call that 1680, bankers would call it 680,000 and politicians would call it 680,000,000,000.

You know the difference between (bankers, stock brokers, politicians) & God? ... God does not think he is a banker, stock broker or politician.

Special thanks to Harriott this morning for being the link that binds. She kept the new comers in the pack. Rosetta and Holly have a lot of guts to suit up, show up and keep up. Its easy to forget how easy it is for us.

Medium week. We go back into the dark next week. Also, the idea of working out out doors is getting out. Help out the out get out. Seriously. The pack always needs new blood.

http://www.youtube.com/watch?v=aMHkuoEG-5k speaking of easy.

Thursday, March 11, 2010

Lenox Rd + Out and Back

The landscape in Buckhead has had some spectacular change over the last 15 year. This little village has evolved into a forest of cement, marble, steel and glass. These structures provide us with an urban playground. On a morning when the earth is wet, solid surface is more desirable. We found a really cool sculpture tucked away and under cover. It was a silver wolf pack. Boy, does that ever describe us. (Wolves are an extremely social animal. They exist as a social unit called a pack. Wolves travel and hunt in a group and perform almost all other activities in the company of fellow wolves. The pack, the basic unit of wolf social life, is usually a family group. It is made up of animals related to each other by blood and family ties of affection and mutual aid.) Of course, some of us have a little more silver than others. Anyway, the rent a cops chased us out of there. We tried to convey that this was a communal experience of humanity for which the sculpture represented. They didn't buy it.

We worked core. 115 push ups (55 half speed), 50 back rows in the Marta station, the rest abs, obliques, & back. We found the word that best describes us spray painted on the street. Elite. We lined up there and said go. We finished at the 1 mile marker. Matty held it together for a 6:35. Everyone else was solid. We didn't get rain for the final 20 minutes.

3 miles (one hard), 555 repetitions of various core exercises.

Wednesday, March 10, 2010

Parking Deck

William Ward Scott made his way into this world yesterday. He is a great kid. We have been working out with him for a while. Seems like 9 months. His progressions were amazing. He is one of these participants who grew and packed on weight. Anyway, we will miss him. We don't expect to work out again with him for at least another 13 years.

The rest of us ran in a light rain to the parking deck. We did 4 strides, stretched and started climbing. The first ascension is a direct trip without stops or layovers. We go to the top (9 ramps, 1/2 mile). The next two climbs are interrupted by exercise. As our custom, we worked lower body. Lunges, Plies, squats, calf raises, leg raises, kicks, preacher seats, and a few others. We run 3 ramps and stop for exercise. Oh, by the way, the running is race pace running. We fit time enough this morning for 400 repetitions.

We started 4 minutes late so we cut off the final two stair climbs we put on the tail of the last parking deck workout.

We took the long way home. 3 1/2 miles, 400 reps. It did not rain a drop on us for the 10 minute return to PRUMC.

We have been trying different mind tricks. When in pain, when your reality is undesirable, when suffering is unbearable, we used to say "focus, concentrate". We feel like focusing on pain kind of magnifies it so, now we say "observe and acknowledged."

Tuesday, March 9, 2010

Brix

A B C , Its easy as 1 2 3 , as simple as do re mi, A B C, 1 2 3 baby you and me girl

1) warm up running 1 mile

2) run 1 mile with 5 pound bricks in hand, stopping every 500 meters for A) back, B) shoulder and C) arm exercises.

3) Run 1 mile hard without bricks in hand. Actually, we split it up into two half mile intervals. First group ran 5 minutes per half, second group ran 4:30, third group was around 4 minutes, then it drops off to 3:30 and the sharks ran (2.58, 2.55).

Monday, March 8, 2010

Frankie Allen

This beautiful Monday morning was an intimate gathering of like minded people sharing and sweating. We decided to have a play date with the other group down the way. It actually was more like parallel play. We were having a contest to see which group could do the least. We lost again. And dog gone it, we really tried to do nothing this morning. It was one of those wonderful sun rises where the half moon was high while the sun was low. Why ruin a celestial show with exercise.

Anyway, we did strides on the grass and all core exercise. 3 miles, 700 repetitions. (sit ups, flutter kicks, back bends, crunches, plank crunches, bicycles, flutter kick cross overs, side crunches, V sits, butterflies...stuff like that. Super easy day.

Friday, March 5, 2010

Friday Fun Day - Lenox out and Back = 800s

Big crowd. Lots of studs and studettes. Comfortable morning. Slightly chilly but no wind. Uniform: Two layers of fitted dry-fit or one layer of fleece.

We met inside sports and recreation and walked out at 5:59AM. We ran around the church and headed north on Peachtree. We stopped on the grassy knoll for 25 warm up push ups then, ran to Rooms to Go. We did 25 V crunches and 25 dips, ran across Piedmont and booked it up Peachtree. The retaining wall with rounded edges is a comfortable place to do inclined push ups. Easy 25 there too then laid out on the Exercise Platform just out side the Marta station. We did 25 abdomen type crunches and 25 flutter cross overs then ran down the stairs and into the tunnel under Peachtree St. The folks at Marta were so nice, we had to visit twice. They cleaned the incline wall where we lay our backs for the hanging back rows (used lemon scent Joy). We continued North To Lenox Rd. We did 50 up hill sit ups with our feet hooked under the Peachtree Rd. guard rail overlooking the Lenox parking lot. Then we did an about face and repeated the whole thing in reverse. I lost count of the push ups but we were knocking out sets of 25 like we were handing out chocolate Easter eggs on Sunday. With the two sets of back rows we did micro damage to our chest, shoulders and upper back. Gonna feel that later.

Once the warm up was over, we did that which we get out of bed for... Repeat 800s! We ran 3.07, 3.10 relaxed, smooth and under control.

3+, 700 repetitions,

Thursday, March 4, 2010

Church Run

"Nothing Tastes as Good as Skinny Feels." Thanks Matty. We have been talking about intake all week. We don't like nutritional discipline. We feel if we have discipline in our fitness, why the other. Well, we were considering the Vegas Hard Rock Pool on Sundays. Probably need to cut out ice cream.

This mornings workout was cold. Again. Getting pretty sick of it. We figure to be in way better shape than the average when the pool opens.

Stops: Loudermilk Park, One Buckhead Plaza waterless fountain, Brio grass, Sidewalk in front of Publix, St Phillips horseshoe, Baptist front steps, Catholics back steps, Baptist back lot, Side of the road, Garden Hills Playground, Garden Hills Elementary, Atlanta International School front yard, Frankie Allen, back to the Church. We did 50-100 reps per stop.

We hit legs hard for the second time this week. Hams, quads, calves, thighs, hips, butt, the works. We did a lot.

The sun was up. It gets late a lot earlier these days. Someone said next week early comes early. We don't mind early. A temperature with a 4 handle would be nice.

3 1/2 miles, 800 repetitions. Lower body. If you were to add 30 minutes of running to a P90X workout, you would be in the ballpark of today's workout.

Wednesday, March 3, 2010

Long Run Valley

The 555am family went running. We hope we have seen the last of the winter weather. After the long run, there was a 10 minute workout in the gym. We did a quick once over in the core region and called it a day. We have a few guys and girls getting in ridiculous shape. It has been fun watching these amazing transformations.

Tuesday, March 2, 2010

Parking Deck

Parking deck is really just an indoor hill workout. We ran to and up the parking deck before we started exercise. Its a half mile to the Deck and a half mile up. Once we were warmed up we started throwing exercise into the hill workout. We stopped every third ramp for lunges, leg raises, calf raises, legs presses, lifts, kicks ect..

We worked all the muscles below our belly button. We finished a little different this morning. We ran 9 flights of stairs X2 = 18 flights. Folks were breathing heavy and bent over grabbing their knees.

We didnt get wet. Thats right, no rain, no snow. We enjoyed outdoor exercise in the calm before the storm. 3.5 miles (mostly uphill), exercised hard on the stilts.

Monday, March 1, 2010

Red sky in morning, sailors take warning. Red sky at night, sailors delight.

If you missed this mornings workout, its okay. If you worked out in the gym this morning, its alright. Okay and alright don't explain our morning. It was spectacular.

We started North from the Church toward Piedmont. We reeled off 50 real quick (Flutter kicks and cross overs). We Propped up against the retaining wall down Peachtree for push ups and (right and left) plank crunches. Just outside the Buckhead Marta station we did 60 more ab crunches. Then we ran down the stairs into the Marta station and took the tunnel under Peachtree street to the other side. We stopped under ground for back rows and one long V sit. The platoon double timed to Lenox road (stopped two more times along the way for push ups and sit ups), took a right and headed East for East Paces Ferry. We spent a few minutes in the pine straw just outside the Lenox Marta. We did(20X one leg out bicycles + 10 push ups) X 5. That's 150 total on the pine straw. Then we ran to the foot bridge over 400. We stopped for 50 plank crunches before we moved into Peachtree Park. At the top of the hill, we entered the playground for dips and swing set crunches before running across Piedmont. Down the way on E Paces Ferry is an old folks home. They have the best grass in Atlanta. We hammered out the fitness holy trinity (push ups, back bends, sit ups)X20 and cut through to Frankie Allen aka Buckhead Baseball aka Bagley. We ran in, did another 50, and ran out. We took the long way home (happy ending). The final home stretch emptied the tank.

In addition to the blazing red sun rise, we were also treated to brilliant full moon. Great day to be outside.

3 1/2 miles, 700 repetitions of core body exercises ( 155 push ups). A ton of guys this morning. Hey fellas, show you friends your morning workout and invite them to join us. Ladies too.