Thursday, March 28, 2013

Friday Fun Day

Friday is Good for many reasons. Billions around the world will celebrate the Stations of Cross tomorrow. We will celebrate each station on our way up Peachtree Street with 45 repetitions of various basic training exercise. As it turns out, on the day we celebrate the Earthly Judgement of the King of the Jews, our own Judge celebrates her 45th year on Earth. Join us for the Stations of the Branch.

Tuesday, March 26, 2013

Moon Run

The Moon will be full tomorrow. If you missed it today, you missed it. As we were rolling down Colonial Homes Dr toward the foot of the Northside Beltline, the 96% Moon was kissing the tops of the Oak Trees on the back nine of Bobby Jones. Brilliant.

Lisa 22
Reba20
Lacie19
Caroline 17
Harriott 17
Kaffee 17
Mary D.17
Mary16
Jenny16
Liz16
Susie Mac16
Mary Blythe 15
Kathleen15
Jake14
Jimmy F 14
JoEllyn14
John G.14
Kwithee13
Paige13
Kelley12
Maggie12
Chris W.11
John S11
Wendy10
Irene10
Margaret10
Natalie10
Roxanna10
Steef10
June9
Molly 7
Charles 6
Kristen6
Cindy5
Sally 5
Barbara5
Elizabeth4
Lisa M.4
Jill4
Arnaud2
Ellen2
Holly2

Wednesday, March 20, 2013

Atlanta Womens 5K this Saturday

2013-atlanta-womens-5k

This road race is one of the best kept secrets in Atlanta. In the running community, it is no secret. The fastest women in Atlanta show up every year.

Tuesday, March 19, 2013

Boot Camp Gold Standard

To earn a perfect PFT score of 300 points, a male must do 20 pull-ups, 100 crunches in less than two minutes, and complete the three mile run in 18 minutes or less. A female perfect score is 70 seconds on the flexed arm hang, 100 crunches, and a 21 minute three mile run. Marines who score above a 285 receive certifications as an award for their higher than average fitness.

Marine Corps PFT Classification Scores - Male and Female
ClassAge 17-26Age 27-39Age 40-45Age 46+
1st225200175150
2nd175150125100
3rd1351108865


The minimum a male Marine must complete are 3 pull-ups, 44 crunches, and a 28 minute 3-mile run. The minimum a female Marine must complete are 15 seconds on a flexed arm hang, 44 crunches and a 31 minute 3-mile run. Note that merely completing the minimum in each category is not sufficient for passing the test (i.e., one must achieve a passing score and complete at least the minimum in each category in order to pass the test).[1]
Minimums and Age Adjustment - Male and Female
AgePull-UpsFlexed Arm HangCrunches3-Mile Run Male3-Mile Run Female
17-26315 Seconds4428:0031:00
27-39315 Seconds4429:0032:00
40-45315 Seconds4430:0033:00
46+315 Seconds4033:0036:00


Peachtree Road Boot Camp is a program of daily Fitness Training that seeks to produce participants that can earn a perfect PFT score of 300 points.

Monday, March 18, 2013

Our Boot Camp

Our Boot Camp, Which are on Peachtree, Holler its name. Thy alarm it comes, thy sleep be done, out of bed, this day we are given. Get us through this workout, our daily beating, and forgive us for trespassing, as we forgive those who don't trespass with us. Lead us not into slow tempo, deliver this workout from upheaval.

Lisa 16
Reba15
Lacie14
Mary13
Mary Blythe 13
Caroline 12
Harriott 12
Kaffee 12
Chris W.11
Jenny11
Liz11
Mary D.11
Susie Mac10
Wendy10
Irene9
Jake9
Jimmy F 9
JoEllyn9
Kathleen9
Kelley9
Kwithee9
Margaret9
John G.8
Maggie8
Natalie8
Paige8
John S6
Roxanna6
Steef6
Charles 5
Cindy5
June5
Elizabeth4
Kristen4
Molly 4
Sally 4
Barbara3
Arnaud2
Ellen2
Holly2
Lisa M.2
Jill1

Friday, March 15, 2013

15/30

We work out in 6 week sessions 8 times a year. Every session we keep track of attendance. Attendance will make or break our year. Those of us who intend on being ripped, thin and fast this spring and summer are working out daily.

Those of us who intend on winning this spring and summer are working out every weekday, sometimes twice a day, and both days on the weekend.

Running a Personal Record (PR), losing 20 pounds or two dress sizes, getting spectacular in a bikini, increasing energy levels, feeling great, and sleeping well are easily attainable by anyone. All we have to do is lift our precious heads off the pillow when the alarm rings and make sure it doesn't touch it again until after the workout. Get up, get dressed, walk out the door, get in the car. There are the finest collection of friendly faces one could ever meet gleefully waiting every day for us to arrive. Our fabulous fitness family will never let us down. We can always count on them to be there ready to join us in exercise.

We are half way through the current session.

Lisa 15
Reba14
Mary Blythe 13
Lacie13
Mary12
Harriott 12
Liz11
Kaffee 11
Caroline 11
Wendy10
Mary D.10
Jenny10
Chris W.10
Susie Mac9
JoEllyn9
Paige8
Margaret8
Kwithee8
Kelley8
Kathleen8
Jimmy F 8
Jake8
Irene8
Natalie7
Maggie7
John G.7
John S6
Steef5
Roxanna5
Sally 4
Molly 4
June4
Elizabeth4
Cindy4
Charles 4
Kristen3
Lisa M.2
Holly2
Ellen2
Barbara2
Arnaud2

Thursday, March 14, 2013

Excuses

"Excuses are like assholes. Everyone has one and they all stink" - Kirk Pfrangle

In 7 years, we have heard ONE excuse that is legitimate; death in the family. It is a painful and debilitating event in every one's life.

One hot Tuesday night in the summer years ago on the Emory Track, John Roberts ( Local Hero) was uncharacteristically run down in the final 300 meters of the 1500 at the ATC All Comers Meet. At the finish line his excuse was "Man, I just didn't have it. I lost my Dad last night." This same dude had lost his Wife to cancer 6 months earlier.

Runners always return to running when the chips are down. Running and exercise are The Way Out of life's troubles for the avid runner. When all else fails, RUN.


Wednesday, March 6, 2013

Peachtree Road


We are going to earn our name the rest of the week. Today we did the North bound out and back on Peachtree Road . We did an extra 50 repetitions today. It wound up being 3 miles, 650 repetitions of various core exercise.

Tomorrow is The Church Run. We finish down Peachtree Road.

Friday Fun Day will be the Belt Line Backwards. We will start South on Peachtree Road. Typically we see the bakery loading the truck for "hauling buns" as we are hauling our own buns up Peachtree Road.

Peachtree Road is an interesting place. We have seen a car chase end in a rolling, flipping death trap, the Burger King Bandit shot to death by police & a random naked man running down the street. One morning we had a 5 alarm - all units respond with multiple helicopter coverage for a.... rubber grenade.

We like to say that we get the daily news as it happens.

Tuesday, March 5, 2013

Preventative Medicine

It is interesting. The names at the top of this list are usually at the top of this list. They don't get sick. They stay healthy year around throughout the changing seasons. Harriott and Kathleen have been here for 7 years. We have never known them to have more than a cold or flu.

The other phenomenon is more interesting. The stronger, thinner and more athletic these folks get, the younger they look.

Healthy and younger looking...

Kaffee 7
Lisa 7
Mary7
Mary Blythe 7
Reba7
Caroline 6
Harriott 6
Lacie6
Chris W.5
Irene5
Jenny5
JoEllyn5
Liz5
Susie Mac5
Elizabeth4
Jimmy F 4
Kelley4
Kwithee4
Margaret4
Mary D.4
Paige4
John S3
June3
Kathleen3
Maggie3
Roxanna3
Steef3
Wendy3
Charles 2
Cindy2
John G.2
Arnaud1
Ellen1
Holly1
Jake1
Lisa M.1
Natalie1
Molly 1
Sally 1