Peachtree Road Boot Camp

Indian Summer, and the living aint easy

2012-01-27T13:22:00.000-08:00

Springy legs are jumping, and the spirits are high. Our days are rich, and our mornings good looking....so hurry baby, up the the hill we fly.

One of these mornings, were gonna rise up singing. Were gonna spread our wings, and take to the sky. Until that morning, nothing can harm us. Our Boot Camp Brothers and Sisters.................

Standing By

3 Peaks in Garden Hills

2012-01-25T11:35:00.000-08:00

What started as a harmless Garden Hills loop this morning took the high road 3 times.

Frank Shorter, Olympic Gold Medalist said "hills are speedwork in disguise." Hills & Stairs are the cornerstone to the winter months Base Building. Base Building is the laying of a solid foundation. This foundation combines strength and stamina. Once the key components of strength and stamina are laid in concrete, the structure of SPEED can be erected.

As the days lengthen and warm, we will quicken the paces into a traditional "sharpening" for peak race performance. In the meantime, our legs will feel heavy and dull as we climb hills and stairs.

For those who feel like the workouts have been too easy, try making 5 in a row for 6 weeks in a row.

Boot Camp Family Results

2012-01-20T09:49:00.000-08:00

MLK Day 5K Race Photo's

Peachtree Road Boot Camp Results MLK Day 5K

21 Mike Stashak 20:17
22 Chip Hawkins 20:17
23 James Couch 20:23
24 John O'Neill 20:24
26 David Delmonte 20:41
31 Barbara Chandler 21:15
33 Sean O'Brien 21:23
35 John Gordon 21:48
38 Amy Glahn 22:02
45 Barbara Ghegan 22:32
51 Matei Dan 22:40 age 15
73 Michael Lortz 23:43
75 Kristin Thomas 23:47
80 Roxana Dan 23:54
81 James Feiber 23:59
84 Sherman Dewey 24:03 - age 13
85 John Owens 24:04 age 11
100 Jeannette Nagel 24:31
103 Brad Cousar 24:37
120 Ethan Michel 25:22 age 10
121 Dawn Michel 25:22
134 Gail Blumberg 25:53
135 Ansley Baker 26:04 age 9
136 Dave Baker 26:04
137 Elizabeth McMahon 26:04
138 Brian McMahon 26:04
139 Christina Quillian 26:04
140 Charles Gardner 26:07
142 Elizabeth Smithgall 26:11
144 Willy Bitter 26:15
159 Stacey Harth 26:52
170 Sabrina Davis 27:22
175 Mary Davenport 27:31
199 Leslie Diamond 28:15
209 Ellie Sullivan 28:37
227 Cindy Neal 29:10
241 Paige Collier 29:32
244 Tracy Dean 29:37
247 Arnaud MIchel 29:45
253 Jenny Gipson 29:53
269 Grace Weston 30:08 age 12
271 Doug Weston 30:11
304 Elizabeth Branch 31:11
305 Irene Jacobsen 31:11
319 Chase Whitlow 31:33 - age 13
407 Dan Dan 34:32
418 Ben Lyday 34:46 age 11
424 Jennifer Huntz 34:53
425 Castles Hollis 34:53
440 John Shannon 35:25
441 Carina Ziegler 35:27
453 Kerry Wenzel 35:46
466 Michael Gragnani 36:11
496 Julia Whitlow 37:47 age 10
568 Blake Whitlow 42:21 age 10

MLK Day 5K

2012-01-19T11:51:00.000-08:00

Zy'derryo is Desire's grilfriend's grandson. Desire is a Back on My feet Runner. He has embraced the BoMF running program and is getting in shape

Desire lives in the Gateway Center here in Atlanta. Despite having a minimum wage job at Marshalls where he has to work late many nights, he always makes the 5:45AM runs required by Back on My Feet.

Desire was looking forward to the MLK Day 5K. He was so excited about the race, he purchased a registration for Zy'derryo.

After Saturdays BoMF run, Desire mentioned that Zy'derryo said he had a "school project" and could not make the race. . We figured road racing was new to Zy'derryo and he was nervous. We agreed that Zy'derryo was not going to be allowed to back out.

Zy'derryo ran the MLK Day 5K. It was his first ever road race and he loved it. Thanks to Desire for bringing him.

Another great family story from MLK Day 5K

3 miles/ 45 flights of stairs/ 750 reps of lower body exercise

2012-01-02T06:15:00.000-08:00

Fatboybia is an affliction that can serious debilitate livelihood. Symptoms of fatboybia are: laziness, indifference, lack of energy, loss of breath, loss of sex, loss of clothes that fit, loss of self respect, increase sickness, increase trips to the refrigerator, increase whining, increase in weight, increase in excuses.

If you are suffering from the symprioms of fatboybia, we can help.

Barb 1
Carina 1
Charles 1
Christine 1
Cindy 1
Dolly 1
Gary 1
Glamour 1
Irene 1
Jennifer C 1
Jodi 1
John G. 1
John O'Neill 1
Kaffee 1
Lisa 1
Maggie 1
Margaret 1
Mary Blythe 1
Mary D. 1
Michael 1
Miller 1
Paige 1
Prancey 1
Rachel 1
Sally 1
Stacey 1
Steef 1

Best year yet

2011-12-29T09:37:00.000-08:00

We were reminiscing about 2011 this morning after the workout. This was boot camps best year. We had more improvement this year than any other. Just to highlight a few, Lisa B and Paige changed their looks more than anyone. Mary D and Matty weren't far behind.

Kerry, Brittany and Maggie used their fitness base to bounce back from child birth faster than the average Mom.

A crew of quick chicks emerged and double as fitness models: Caroline, Jodi, Barb, Stacey, Glamour, Kristen,and Elizabeth have been consistently pacing the front. Christine is patiently bringing Carina right behind. This years youth movement has been a wonderful addition. Mary, Susie, Caroline Mc, & Laurie have been solid little sisters to the pack.

The heart and soul of boot camp is The Pack. Years past, there was The Back. The Back has been replaced by The Pack. Cindy, Kaffee, Margaret, Leslie, Irene, Allison, Sally, Holly, Ellie, Jen Jen the engine, Tiffers, Lisa M. and Dolly are the beating heart of boot camp. It has been my pleasure to spend more time in The Pack this year, one of the silver linings to being dropped by the fleet footed front. The increased attendance is what makes The Pack daily.

The fellas had a good year too. Gary continues. John G arrived. O'neill cashed in on the 4th of July. Jimmy remains the ladies choice. Charles is chipping away at his PRs and has recently introduced Matt to The Pack. Steef, Todd, Fred & I are seriously thinking about getting in shape...next year. Michael S is a changed man and Michael L got a year younger. John S, Dave B, Charlie and Frank all poned the marathon this year.

Prancer and Dave D ran 18:25 at Polar bear... No Joke.

The Core 4 (Kathleen, Susie Mc, Jenny, Kristin) at PBC added some robobabes (Roxanna, Lizzard, Cindy N, Katie, Mary, Sabrina) to make 830 the toughest all women group training in Atlanta.

Harriott continues to have the most days of attendance of anyone all time. She has survived 6 years of daily exercise.

We hear all kinds of excuses why folks miss workouts: I got engaged, I got cancer, I got married, I got pregnant, ect... Mary Blythe had ALL of these excuses and still did not miss boot camp.

We said Good bye to Slaw and we are still waiting for the glorious return of the "Real Boss of Boot Camp", Carolyn Pait. We are also waiting on Cleve.

Getting in shape, looking our best, breaking personal records and achieving fitness goals are all wonderful products of having FUN in our daily routine. It worked this year.

Prancey 19
Jodi 19
Elizabeth 19
Caroline 19
Barb 19
Lisa 18
Gary 18
Cindy 18
Kaffee 17
Stacey 16
John G. 16
Carina 16
Christine 15
Matthew 14
John O'Neill 14
Glamour 14
Steef 13
Paige 13
Kristin 13
Jimmy F 13
Fred 13
Mary D. 12
Margaret 12
Leslie 12
Irene 12
Matt 11
Laurie 11
Kristen 11
Charles 11
Brittany 11
Susie Mac 10
Susie C 10
Roxanna 10
Maggie 10
Kathleen 10
Allison 10
Todd 9
Mary Blythe 9
Jenny 9
Harriott 9
Sally 8
Michael S. 8
Mary 8
Holly 8
Michael 7
Liz 7
John S 7
Ellie 6
Cindy Neal 6
Katie 5
Jennifer 5
Dolly 5
Dave D 5
Lisa M. 4
Frank 4
Jackie 3
Tiffany 1
Rachel 1

'Twas the week before Christmas,

2011-12-22T11:52:00.000-08:00

'Twas the week before Christmas, when all thro' Boot Camp
Not a person missed workouts, because they cant

The running shoes we placed by the front door with care,
In hopes that no cones on the field would be there;

The Bootcampers were nestled all snug in their beds,
when the alarm signaled time to lift their heads,

And Kaffee in her Volvo, and Irene grabbing her cap,
We all left our houses to meet at the track —

When out on the parking lot there arose such a clatter,
I sprang from the track to see what was the matter.

around the corner I flew like a flash,
Tore up the driveway, almost busted my ass.

When, what to my wondering eyes should appear,
But a thin fit man, and eight hotties right near,

With little tight bun huggers, so lively and chatty,
I knew in a moment it must be Matty.

More rapid than eagles his coursers they came,
And he whistled, and shouted, and call'd them by name:

"Now! Christine, now! Carina, now! Barb and Prancer ,
"On! Cindy, on! Lisa, on! Jodi and Glamor
"To the top of the hill! and over the wall!
Now run and exercise with me all!"

And his clothes were all shiney from his head to his foot
and bound him so tightly, it showed his root

A bundle of junk was attached to his back,
And he look'd like a pro player working out in the pack:

His droll little mouth was drawn up like a bow,
And the beard of his chin took three days to grow;

He had broad shoulders, no sign of a belly
Still had a butt, like a bowl full of jelly:

He was chubby and plump, a right jolly old elf,
Until Peachtree Rd Boot Camp corrected himself;

A wink of his eye and a twist of his head
Soon gave me to know I had nothing to dread.

He spoke lots of words, but continued to work,
While he cracked on everyone like a jerk,

And laying his finger aside of his nose
And giving a nod, off the grass he rose.

He sprung to his feet, to his team gave a whistle,
And away they all ran, like the down of a thistle:

But I heard him exclaim, ere he ran out of sight —
Happy Christmas you bitches, you wish you were this tight.

Thanks Triple Nickel

2011-12-21T06:24:00.000-08:00

It was a wonderful surprise. Triple Nickel made a substantial financial contribution to the MLK Day 5K. The 555 (actual amount was more) sponsorship will go a long way toward making the MLK Day 5K a FUN run. After all, despite Peachtree Rd Boot Camp being THE toughest hour in Atlanta, we absolutely insist on having fun doing it.

The race course is a USATF certified course ( Cert # GA11102WC). With the Atlanta Track Clubs new seeding program, Peachtree Road Race qualifiers can use the MLK Day 5K to register for all wave placements.

The race will be different than any other race. It will be Atlanta's First Ever road race on MLK Day! Road racing is the ultimate non violent demonstration. In 35 years of road racing, we have never seen a fist fight before, during or after the race. It is a peaceful way for all people to get together in their underwear and enjoy each others company while they attempt some personal goals.

We will have music, singing and dancing at the start/finish line. We have the commitment of 20 drummers that will line the race course, 1 about every 150 meters. They will give the race a unique vibe that will transform the 3.1 miles into fast parade. "The Boom Boom" will make the race.

Caroline 14
Barb 13
Carina 13
Elizabeth 13
Gary 13
Jodi 13
Kaffee 13
Prancey 13
Stacey 13
Christine 12
Cindy 12
John O'Neill 12
Lisa 12
Fred 11
Irene 11
Jimmy F 11
John G. 11
Matthew 11
Brittany 10
Glamour 10
Kristen 10
Margaret 10
Matt 10
Charles 9
Laurie 9
Leslie 9
Paige 9
Roxanna 9
Susie C 9
Susie Mac 9
Allison 8
Jenny 8
Kathleen 8
Kristin 8
Maggie 8
Mary Blythe 8
Steef 8
Harriott 7
Mary D. 7
Michael S. 7
Sally 7
Holly 6
John S 6
Liz 6
Michael 6
Cindy Neal 5
Ellie 5
Mary 5
Todd 5
Dolly 4
Jennifer 4
Katie 4
Dave D 3
Frank 3

Fitness Living

2011-12-20T08:55:00.000-08:00

Yesterday was cold and frosty. We journeyed around the beltline with a nice Holiday crowd. We worked legs for 700 reps. Today was warm. It was nearly hot. We took the opportunity to run fast in the traditional Crazy 8 workout with traditional Holiday music. We did traditional exercises that worked the core body muscles for 555 repetitions.

We have never had this large of a crowd with this much consistency this late in the year. This is Fitness Living at its best. This discipline works. This is an Elite group. We are averaging 20 miles and 3,500 reps a week. We are burning around 4,000 calories in the workouts alone.

The beautiful thing about daily exercise is, the body never really cools down and goes into rest mode. The fire inside continues to burn. Also, as the body adjusts to the daily grind, our energy levels go up. The body in motion stays in motion.

It is a thing of beauty...

Caroline 13
Barb 12
Carina 12
Christine 12
Cindy 12
Elizabeth 12
Gary 12
Jodi 12
Kaffee 12
Prancey 12
Stacey 12
John G. 11
John O'Neill 11
Lisa 11
Brittany 10
Fred 10
Irene 10
Jimmy F 10
Kristen 10
Matt 10
Charles 9
Glamour 9
Laurie 9
Leslie 9
Margaret 9
Matthew 9
Paige 9
Roxanna 9
Susie C 9
Susie Mac 9
Jenny 8
Kathleen 8
Kristin 8
Maggie 8
Allison 7
Harriott 7
Mary Blythe 7
Mary D. 7
Michael S. 7
Steef 7
Holly 6
John S 6
Liz 6
Michael 6
Sally 6
Cindy Neal 5
Ellie 5
Mary 5
Dolly 4
Jennifer 4
Katie 4
Todd 4
Dave D 3
Lisa M. 3
Frank 2

Party like a Champ

2011-12-16T12:31:00.000-08:00

It's there after almost every race. There are running clubs associated with it. Now even Lance Armstrong is in their commercials. In recent years, beer has become increasingly popular in the running community.

One may think that this doesn’t make sense. Why would health-conscious runners be associated with something considered unhealthy? Is it the carbs? The cool refreshment?

For many runners, it's the completion of a job well done. But what does it do to our bodies and how can it affect our performance? Here are a few things to consider before cracking that beer.

Before Your Race

Since beer has carbs, it has to be beneficial for carbo loading the night before a race, right? Sadly, no. The amount of carbs that are in one beer are only equivalent to about half a slice of bread. Also, beer can act as a diuretic, leaving runners dehydrated for race day.

To keep your fluids levels high, be sure to drink water before and after that cold one. In addition to dehydration, alcohol consumption may interrupt sleep, leaving you feeling groggy on race day.

Race Day

Oddly enough, some runners have a beer during a race. In fact, groups like the Hash House Harriers map their runs around local bars, using them as aid stations.

While running tipsy may be a little more fun than running sober, it really isn't going to help your training. Again, since beer is a diuretic, it can ultimately affect your performance. And since it can also impair your judgment, it may not be the safest thing to do while running.

However, occasionally having a cold one during your run isn't going keep you from completing that marathon. Just don't expect it to be the most efficient of training sessions.

Race Recovery

Sure, an ice cold beer tastes great after a long run, but what does it do as far your recovery? For one, alcohol's diuretic properties can hamper your hydration, which is vital for recovery.

Alcohol is also processed through the liver, an organ that is vital for muscle recovery. With the liver already overworked from the alcohol, your bodies’ ability to properly recover is reduced.

From these angles, drinking and endurance training don’t necessarily look like a good mix. But, in moderation, drinking while training is usually OK. Remember to drink plenty of water while at the bar and don’t drink too much that it interferes with your nutrition and sleep cycle, both of which are important.

So feel free to crack open that cold one. Just remember that moderation is key.

Day 8 of 20 days

2011-12-14T12:42:00.000-08:00

We have 12 more workouts this year. I looks like we are going to have a large fit crowd heading into the new year.

555 - Yesterday we did a standard Church Run and worked Legs for 800 repetitions. Today we ran Garden Hills and did 600 reps of various core exercises.

830 - Yesterday we did Jazzercize in the sun at The Frank. Today was the annual PBC X-Mas workout.

So we were doing some core muscle exercise in the street when Willy rolled up in his sled with babies in tow. I alerted PBC that this is "THE World Famous Willy of Willy's". They all chirped about how they love eating at Willy's. Willy, in his infinite wisdom says "Triple Nickel is a lot harder than Princess Boot Camp." To which the ladies responded..."WELCOME TO MOE'S"

Barb 8
Carina 8
Caroline 8
Christine 8
Cindy 8
Elizabeth 8
Gary 8
Jodi 8
Kaffee 8
Prancey 8
Roxanna 8
Stacey 8
Susie Mac 8
Charles 7
Fred 7
Irene 7
Jenny 7
John G. 7
John O'Neill 7
Kathleen 7
Kristen 7
Kristin 7
Lisa 7
Susie C 7
Brittany 6
Harriott 6
Jimmy F 6
Laurie 6
Leslie 6
Margaret 6
Mary D. 6
Matt 6
Paige 6
Allison 5
Glamour 5
John S 5
Liz 5
Maggie 5
Matthew 5
Michael 5
Michael S. 5
Cindy Neal 4
Ellie 4
Mary Blythe 4
Steef 4
Dolly 3
Holly 3
Jennifer 3
Katie 3
Sally 3
Dave D 2
Jackie 2
Lisa M. 2
Mary 2
Rachel 1
Tiffany 1
Todd 1

Bah Humbug

2011-12-12T11:03:00.000-08:00

Freakin Crazy Dog Gone 8s again on dad blame Monday. Shucks, what the heck? The Mother Loving horses rear end has us doing these flipping boring darn circles again. Aw shoot, this dang workout stinks.

Barb 6
Carina 6
Caroline 6
Charles 6
Christine 6
Cindy 6
Elizabeth 6
Gary 6
Irene 6
Jodi 6
John G. 6
Kaffee 6
Prancey 6
Stacey 6
Kathleen 6
Roxanna 6
Susie Mac 6
Allison 5
Brittany 5
Fred 5
Harriott 5
Jimmy F 5
John O'Neill 5
Kristen 5
Lisa 5
Matt 5
Michael 5
Paige 5
Susie C 5
Jenny 5
Kristin 5
Mary D. 5
Glamour 4
John S 4
Laurie 4
Leslie 4
Maggie 4
Margaret 4
Mary Blythe 4
Matthew 4
Michael S. 4
Jennifer 3
Sally 3
Steef 3
Liz 3
Katie 3
Cindy Neal 2
Dave D 2
Dolly 2
Ellie 2
Holly 2
Jackie 2
Lisa M. 2
Mary 1
Rachel 1
Tiffany 1

Ariva Derce Slaw Dog

2011-12-09T13:17:00.000-08:00

Boot Camp is branching out to Milan.

Dear All,

I would like to thank you very much for coming to our farewell breakfast. It was really nice to see y'all. I agreed with Chip to open a franchise of AtlantaEliteBootcamp in Milan ;) Again it was the greatest pleasure to run with you for almost two years. You are a special and very inspiring group of people, who seem not to have anything better to do every morning at 5:55 am then run in the darkness ;)

We wish you Peaceful, Joyful Christmas and a Happy New Year. Please let us know when you will be traveling to Milan.

Slawek, Patrycja & Pola

Day 4 of 20

2011-12-08T12:17:00.000-08:00

Today, I was part of a movement that connects people through running and reminds us that while there are so many differences between us, there are many more similarities. Today was a good day. - Back on My Feet Atlanta - 11.11.11 http://www.backonmyfeet.org/

Barb 4
Carina 4
Caroline 4
Charles 4
Christine 4
Cindy 4
Elizabeth 4
Gary 4
Irene 4
Jodi 4
John G. 4
Kaffee 4
Kathleen 4
Lisa 4
Matt 4
Michael 4
Prancey 4
Roxanna 4
Susie Mac 4
Allison 3
Brittany 3
Fred 3
Glamour 3
Harriott 3
Jenny 3
Jimmy F 3
John O'Neill 3
John S 3
Kristen 3
Kristin 3
Laurie 3
Leslie 3
Mary Blythe 3
Mary D. 3
Matthew 3
Paige 3
Stacey 3
Susie C 3
Cindy Neal 2
Holly 2
Jackie 2
Jennifer 2
Maggie 2
Margaret 2
Michael S. 2
Sally 2
Dave D 1
Dolly 1
Ellie 1
Katie 1
Lisa M. 1
Liz 1
Rachel 1
Tiffany 1

Day 3 of 20

2011-12-07T08:44:00.000-08:00

Holiday Schedule:

This Saturday and Next will have an OPEN workout at E Rivers at 8:30am.

555am (Triple Nickel) - every week day for the rest of the year, NO days off

720am - every week day this week and next, MTW the week before Christmas

830am - every week day this week and next. 16th is last day this year

930am - every week day this week and next, MTW the week before Christmas

430pm - every week day this week and next, MTW the week before Christmas

6pm - every week day this week and next, MTW the week before Christmas

Figure out how many weeks you are working out for the rest of the year, register and pay for those weeks, then show up for the workouts!

Barb 3
Carina 3
Caroline 3
Charles 3
Christine 3
Cindy 3
Elizabeth 3
Gary 3
Glamour 3
Harriott 3
Irene 3
Jenny 3
Jimmy F 3
Jodi 3
John G. 3
John S 3
Kaffee 3
Kathleen 3
Kristin 3
Lisa 3
Mary Blythe 3
Matt 3
Michael 3
Paige 3
Prancey 3
Roxanna 3
Susie Mac 3
Allison 2
Brittany 2
Cindy Neal 2
Fred 2
Jackie 2
Jennifer 2
John O'Neill 2
Kristen 2
Margaret 2
Mary D. 2
Matthew 2
Michael S. 2
Sally 2
Stacey 2
Susie C 2
Dave D 1
Dolly 1
Ellie 1
Holly 1
Katie 1
Laurie 1
Leslie 1
Lisa M. 1
Liz 1
Maggie 1
Rachel 1
Sabrina 1
Tiffany 1

Holiday Spirit

2011-12-06T08:11:00.000-08:00

World Famous Princess Boot Camp on BC Squad Car

We hear so much about holiday stress that it can be easy to lose sight of what the holidays really should be: fun, joyful, and a little bit magical.

Crazy 8s - Floating

2011-12-05T08:27:00.000-08:00

We started a 4 week session today with THE Boot Camp signature workout. The grass was perfect. The temperature was perfect. The weather set up the workout. The ground will be wet for the next few days so laying on the ground wont get any better.

We set up the cones in their traditional X. We made the X wider this morning to push the faster legs out and give the pack a better chance at staying together. The pack pulled up after every 3rd stride across the field for core exercise. The running was fast and the exercises looked good. This is a seriously advanced group. Their are more men in this group than any other group training in Atlanta. And the ladies are total Robobabes.

This workout is faster and further than anything else we do. When done correctly, Crazy 8s burn more calories and tap into the fast twitch better than anything. A few folks put in a race effort this morning.

Running hard in a pack helps everyone improve speed. Running faster begets faster running. There is a place runners can go that is a special place. When in good shape, rested, and feeling relaxed at high speeds, a runner can get the sensation of "floating". When our shoulders are relaxed, our jaw loose, breathing easy, our leg turnover smooth and rhythmic, we may lose ourselves in the speed and not feel our feet touching the ground with every stride.

5 miles of running and 600 repetitions of various core exercises this morning. There is only one group in Atlanta that can crank out these numbers in a hour.

Holiday Stress

2011-12-02T10:45:00.000-08:00

Stress, depression and the holidays: Tips for coping

Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression.

By Mayo Clinic staff

The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few.

But with some practical tips, you can minimize the stress that accompanies the holidays. You may even end up enjoying the holidays more than you thought you would.

Tips to prevent holiday stress and depression

1.Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief.
2.Reach out. If you feel lonely or isolated, seek out community, religious or other social events.
3.Be realistic. The holidays don't have to be perfect or just like last year.
4.Set aside differences. Try to accept family members and friends as they are
5.Stick to a budget.
6.Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities.
7.Learn to say no.
8.Don't abandon healthy habits. Continue to get plenty of sleep and physical activity.
9.Take a breather. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10.Seek professional help if you need it.

Name - Attendance - Stressors

Prancey 30 - who will watch puppy?
Jodi 29 - hair up or down?
Gary 28 - 14th pull up
Kathleen 27 - Boot Camp instructors that don't listen
Elizabeth 27 - not meeting everybody
Cindy 27 - Bad Music
Susie Mac 26 - Hills
Susie C 26 - new engagement ring weighing her hand down
Stacey 26 - tooth
Maggie 26 - Tar Heel Basketball
Lisa 26 - change (democrats)
Laurie 26 - rainy days
Caroline 26 - UGA Football
John G. 25 - Day after the MLB all star game
Ellie 25 - loud instructors
Kaffee 24 - missing Boot Camp
Barb 24 - Fire
Tiffany 23 - candy
Mary D. 23 - boys driving
Kristen 23 - the clock...how does she do it all?
Jenny 23 - gum
Charles 23 - explaining to BC instructor why he missed another workout
Brittany 23 - waking baby
Roxanna 22 - kids on Skis
Glamour 22 - hunting
Michael 21 - hamstring
Leslie 21 - beating Richard at mlkday5k
John O'Neill 21 - Holding that fart until the end of the workout
Michael S. 20 - exercise (getting over it)
Mary 20 - cold ears and mean people
Irene 20 - missing that morning bell
Mary Blythe 19 - nothing
Margaret 19 - sprinting
John S 19 - 3:25
Jimmy F 19 - Crazy 8s
Holly 19 - Jenna
Harriott 19 - Chip
Paige 18 - Verrazano Bridge
Jennifer 18 - Catching Waves
Christine 18 - Girls
Allison 18 - frowns
Todd 17 - knee
Fred 17 - heat
Caroline Mc 17 - surviving health care cut backs
Matthew 16 - Way too many to name...
Frank 16 - slow running
Carolyn 16 - missing the opportunity to be delightful to everyone
Kristin 14 - The Stop Watch
Sally 13 - Kaffee waxing her in a run
Liz 13 - Atlanta for more than 4 days in a row
Katie 13 - BOYS
Carina 13 - Crazy Americans
Sabrina 11 - cold
Alwyn 10 - feet
Pam 9 - obnoxiously fit sister
Rachel 8 - these BC fanatics
Lisa M. 8 - Kaffee waxing her in a run
Cindy Neal 8 - lawyers
Dolly 7 - the BIG deal

Beltline

2011-12-01T08:48:00.000-08:00

In Dixie land, where I was born, early on a frosty morning...

This morning was freezing. Uniform of the day was hat and gloves. The humidity and wind was not high so it wasn't a biting cold. Running for 4 minutes was all it took to reach a comfortable warmth. If we dress just right, we can exercise hard for an hour and never sweat. We did see a few jackets come off during the hour.

Attendance was up this session. Not just participation. People are showing up more often than not. Two sets of our darlings have committed themselves to Boot Camp and promised each other to work out daily. Stacey and Elizabeth work together and Laurie and Susie C are roommates.

Stacey and Elizabeth are friends. They are connecting on an entirely different level now. Not only do they work out every morning, they also ran the Atlanta Half Marathon. Getting in shape, feeling better, sleeping better and looking their best are wonderful byproducts of enjoying each others company.

Susie C had "the talk" a few months ago (Stacy got it in Email form many months ago). "The Talk" is a motivational tool designed to encourage participants to be their very best. Susie C has been showing up and working hard. In case y'all hadn't heard, she got engaged last Friday. Laurie was told that if she showed up, we would have her ready for the Christmas parties. She has done a wonderful job. Her mother complimented her Thanksgiving saying she looks great.

It is an easy formula. Wake up, Suit up & Show up.

Prancey 29
Jodi 28
Elizabeth 27
Gary 27
Cindy 26
Kathleen 26
Laurie 26
Lisa 26
Stacey 26
Susie C 26
Caroline 25
Maggie 25
Susie Mac 25
Ellie 24
John G. 24
Barb 23
Charles 23
Jenny 23
Brittany 22
Glamour 22
Kaffee 22
Kristen 22
Mary D. 22
Roxanna 22
Tiffany 22
John O'Neill 20
Leslie 20
Michael 20
Michael S. 20
Harriott 19
Holly 19
Irene 19
Jimmy F 19
Mary 19
Mary Blythe 19
Allison 18
John S 18
Margaret 18
Jennifer 17
Paige 17
Todd 17
Caroline Mc 16
Christine 16
Frank 16
Fred 16
Matthew 16
Carolyn 15
Kristin 14
Katie 13
Liz 13
Sally 13
Carina 11
Sabrina 11
Alwyn 10
Pam 9
Cindy Neal 8
Lisa M. 8
Rachel 8
Dolly 7

MLK DAY 5K

2011-11-29T09:15:00.000-08:00

i began running ATC All Comers meets in the mid seventies. My first Peachtree Road Race was 1977. i remember running down Peachtree Street at age 9. People were freaking out at the "little kid" in the race. Many folks took pictures of me that day. There were 5,000 folks in the race. Over 100 went to the hospital. i remember nearly getting nailed by a wheelchair racer around the 2.5 mile mark. i also remember a guy in white shorts having a bathroom accident. At the finish line, i made the cut off for a tee shirt. You see, in the old days, not everyone got a shirt. If you didn't crack 50 minutes, NO SHIRT. Well, i beat the "Tee Shirt clock", but they had already run out of small shirts at the finish. Apparently they were not accustomed to little runners. It wasn't until October that the tee shirt arrived in the mail. i must have asked my folks every day if it had come yet. Needless to say, i still have the shirt... and 34 more to go with it.

In the last three and a half decades, i have run a lot of miles. Running has been the centerpiece of my life. The earth has spun over 16 thousand times in my visit here and i have run across it for some distance most times. Many of the strongest relationships i have made are with those i have run with. Many of my fondest memories are of running and racing.

Boot Camp has giving me the opportunity the share the benefits of this gift with others. i am grateful every day to have a group dedicated to the discipline.

The MLK Day 5K is an event i dreamed up in our second year of Boot Camp. I observed that traffic is dead on that day. The streets are never quieter. We get a larger crowd that day because everyone is in town and has nothing to do. Well, i figure why don't we invite a thousand people to join us? i might inspire a kid to try running.

Two weeks ago i spent $225 to get the race course USATF certified. This 3.1 mile loop is now a Peachtree Road Race Qualifier.

Organizing a Road Race takes time and money. We are running out of time and are searching for sponsors. More importantly... we need folks to REGISTER FOR THE RACE.

http://www.mlkday5k.com/ - you can find the registration information on our link!

CLICK HERE TO REGISTER FOR THE MLK DAY 5K

Fitness Pays

2011-11-28T08:50:00.000-08:00

After 365 days of crazy 8s IN A ROW, Michael Owens ran 19:54 for 5k, over 3 minutes improvement from last year.

Thursday Jenna led Crazy 8s on our field.

Friday we did a Track Workout. 8 X 400 with line dancing recovery. The ladies liked it. It was silly.

Monday we ran a standard Church run with one miracle mile at the end. It rained at the very end.

Betting that money is more persuasive than words, more employers vow to use financial rewards and penalties to prod their workers to fitness in 2012.

-------------------------------------------------------------------------------
By Scott R. Galvin, for USA TODAY
A survey finds that more companies are using health rewards programs to encourage physical fitness.

In the past two years, many employers already have adopted financial incentives to encourage people to lose weight, join a fitness program or get a physical exam, according to a survey last month by the National Business Group on Health.

"There was a long time when employers felt this was a personal issue," said Helen Darling, president of the organization, "but in the last five years, the dramatically increasing health care costs because of obesity have changed their minds."

Employers have seen serious problems related to obesity, she said, including higher rates of depression, absenteeism, low productivity and more medical claims. An overweight employee costs employers $5,000 more a year in health costs than a healthy-weight individual.

The survey of 335 employers found that the share of companies that used financial rewards in health management programs increased to 54% in 2011 from 36% in 2009. In 2012, about 80% of companies plan to offer financial rewards.

The survey also revealed that the percentage using penalties, such as for smoking, more than doubled — from 8% in 2009 to 19% in 2011. Nearly 40% of the companies surveyed plan to use penalties next year.

The shift comes ahead of a provision in the Affordable Care Act that allows employers to spend 30% of employees' health insurance premiums — or up to 50% with the Department of Health and Human Services' approval — on wellness incentives starting in 2014.

Some employers say behavior-influencing incentives are showing results.

At Health Care Service Corp., a health benefits company made up of four Blue Cross and Blue Shield programs and Dearborn National, medical claim costs fell more than $1 million in a year, according to Lauren Plungas, spokeswoman for HCSC.

With incentives such as cheap gym memberships and "prizes" for hitting goals, HCSC's fitness program has 5,000 members. Those employees have saved HCSC an average of $17 a month in medical costs, while those not enrolled have raised its health costs by 5%.

Debbi Brooks, divisional vice president of the wellness program at HCSC, said some of the changes have been too substantial to be coincidental.

Employees who work out one to two times a week have 8% lower medical costs than those who don't work out; those who work out two to three times a week have 28% lower medical costs; and those who work out more than three times a week have 44% lower medical costs.

"It's good business to have a healthy population," Brooks said. "It really is the right thing to do."

To get results, HCSC set a company goal for employees to lose 20 tons of weight and tied it to March 2012's performance bonus. Co-pays are waived for those who get an annual wellness exam — and they earn $100.

Happy Turkey Day

2011-11-23T10:27:00.000-08:00

Good luck to Roxanna, Stacey, and Elizabeth in the half marathon tomorrow.

Michael Owens ran the Chas. S.C. Turkey Day 5K last year in 23:15 and got 413th place. The next day, Friday, he was introduced to "Crazy 8s" on the field at The Citadel. The following day, Saturday, he was re-introduced to "Crazy 8s" on the field at The Citadel. For the next 363 days IN A ROW he...

...did CRAZY 8s on the field at The Citadel. Tomorrow we will get the result.

Flash Mob

2011-11-22T09:04:00.000-08:00

555- We did Jazzercize at two locations on Peachtree St. The 1st location was across from Mellow Mushroom around 26th Street. The second was on the grass at the High Museum. We ran to the High and back with just the two stops. It was a tough hour.

830 - Church Run

Many of our regulars are on their way out of town. Many more have folks coming into town. If you have guest that are game, bring them. If you are going into work late tomorrow, sleep in and attend Princess Boot Camp at 830AM at PRUMC.

We have seen more improvement in fitness this year than in any other year we have been together. It has been amazing. Body shapes have been tightening up. Personal records have been set. Folks are getting thin, fast and fit.

Gary 22
Kathleen 22
Prancey 22
Susie C 22
Elizabeth 21

Jodi 21
Laurie 21
Stacey 21
Susie Mac 21
Glamour 20
Mary D. 20
Caroline 19
Cindy 19
Jenny 19
Kaffee 19
Lisa 19
Maggie 19
Barb 18
Harriott 18
John G. 18
Kristen 18
Brittany 17
Charles 17
Ellie 17
Tiffany 17
Jimmy F 16
John O'Neill 16
Michael 16
Michael S. 16
Roxanna 16
Christine 15
Irene 15
Mary 15
Mary Blythe 15
Allison 14
Fred 14
Leslie 14
Matthew 14
Todd 14
Caroline Mc 13
Frank 13
Holly 13
Jennifer 13
John S 13
Paige 13
Katie 12
Kristin 12
Margaret 12
Liz 11
Alwyn 10
Carolyn 10
Sally 10
Carina 9
Pam 9
Sabrina 9
Lisa M. 7
Cindy Neal 6
Rachel 6
Dolly 5
Eileen 5

Thanks

2011-11-21T11:24:00.000-08:00

We are grateful for the Creator that gives us each day, another opportunity to connect with our fellows in this thing called Boot Camp. We are grateful to PRUMC Sports & Recreation for allowing the community to assemble every morning in our underwear, and socialize with our neighbors while exercising. Thanks to Eretus Rivers for donating the land in 1917 for a two-grade schoolhouse that E Rivers PTA gives us to meet, greet and hit the street. We are thankful to the motorist that resist the temptation to commit vehicular homicide as they miserably charge past in a rage every morning to a job they hate, bitterly scoffing at the throngs of delightfully cheerful people enriching their lives through running. But most of all, we are thankful to the most beautiful people in the world. The Participants of Peachtree Road Boot Camp. The finest Men and Women to ever run and exercise on the earth. Every person that shows up every day contributes to betterment of each of us and to the group as a whole. Thanks, and keep showing up.

Gary 21
Kathleen 21
Prancey 21
Susie C 21
Glamour 20
Jodi 20
Laurie 20
Mary D. 20
Stacey 20
Susie Mac 20
Caroline 19
Jenny 19
Cindy 18
Harriott 18
Kaffee 18
Lisa 18
Maggie 18
Barb 17
John G. 17
Kristen 17
Tiffany 17
Brittany 16
Charles 16
Ellie 16
Roxanna 16
Christine 15
Elizabeth 15
Irene 15
Jimmy F 15
John O'Neill 15
Mary Blythe 15
Michael 15
Michael S. 15
Mary 14
Matthew 14
Todd 14
Allison 13
Fred 13
Leslie 13
Paige 13
Caroline Mc 12
Frank 12
Holly 12
Jennifer 12
John S 12
Katie 12
Kristin 11
Liz 11
Margaret 11
Alwyn 10
Sally 10
Carina 9
Carolyn 9
Pam 9
Sabrina 8
Lisa M. 6
Cindy Neal 5
Eileen 5
Alison 4
Dolly 4
Anne 3

Beltline

2011-11-17T11:41:00.000-08:00

Triple Nickel and PBC did The Beltline this morning.

Speaking of the belt line, The average American expands his/her belt line during the Holidays. Packing on 10 pounds is easy. Pumpkin pie with whip cream, enough alcohol to make you forget how much you dislike your family, CHOCOLATE this, that and the other in every form, cookies everywhere, ham, turkey/gravy, seconds, thirds... It add up.

We are going to work out over the holidays. Thursday (Thanksgiving) & Friday next week are OPEN workouts. Invite whoever you want. Children are welcome. Dogs can come. Bring the folks from out of town.

Gary 19
Glamour 19
Kathleen 19
Prancey 19
Susie C 19
Caroline 18
Jodi 18
Laurie 18
Stacey 18
Susie Mac 18
Harriott 17
Jenny 17
Mary D. 17
Cindy 16
Kaffee 16
Lisa 16
Maggie 16
Tiffany 16
Barb 15
Brittany 15
John G. 15
Kristen 15
Charles 14
Christine 14
Ellie 14
Irene 14
Jimmy F 14
John O'Neill 14
Mary 14
Mary Blythe 14
Michael S. 14
Roxanna 14
Elizabeth 13
Michael 13
Allison 12
Leslie 12
Matthew 12
Todd 12
Caroline Mc 11
Fred 11
Jennifer 11
John S 11
Katie 11
Liz 11
Paige 11
Alwyn 10
Frank 10
Holly 10
Kristin 10
Margaret 9
Sally 9
Carina 8
Carolyn 8
Pam 8
Lisa M. 6
Sabrina 6
Eileen 5
Alison 4
Cindy Neal 4
Anne 3
Dave D 3
Dolly 3
Kara 2
Rachel 2

Days 17 and 18

2011-11-16T11:39:00.000-08:00

We had 30 people show up and run in the rain this morning. Folks are pretty serious about being in shape.

Yesterday we ran down and back on the field and did Jazzercize to the sound of Chick Rock.

We are averaging almost 40 people at Triple Nickel and almost 10 at Princess. It is amazing to step back and look at this group as a whole. We are in great shape. This group is no joke.

The forecast is for cold. Working out in the rain and the cold sucks. Being a lazy, slow, fat, wack job slack bag sucks worse. We got it figured out.

Stacey 18
Prancey 18
Kathleen 18
Glamour 18
Gary 18
Susie Mac 17
Susie C 17
Laurie 17
Jodi 17
Caroline 17
Mary D. 16
Maggie 16
Jenny 16
Harriott 16
Lisa 15
Kaffee 15
Cindy 15
Tiffany 14
Roxanna 14
Michael S. 14
Kristen 14
John G. 14
Christine 14
Brittany 14
Barb 14
Mary Blythe 13
Mary 13
John O'Neill 13
Jimmy F 13
Irene 13
Ellie 13
Charles 13
Michael 12
Leslie 12
Elizabeth 12
Todd 11
Paige 11
Matthew 11
Liz 11
Allison 11
Kristin 10
Katie 10
John S 10
Jennifer 10
Holly 10
Fred 10
Caroline Mc 10
Alwyn 10
Sally 9
Frank 9
Pam 8
Margaret 8
Carolyn 8
Carina 8
Lisa M. 6
Sabrina 5
Eileen 5
Alison 4
Dolly 3
Dave D 3
Cindy Neal 3
Anne 3
Rachel 2
Kara 2

Day 17 of 30

2011-11-15T10:04:00.000-08:00

The fall is a magical time when the leaves change colors and fall off the trees. Its pretty simple. That is why they call it fall.

Running in the fall gives us an opportunity to witness the splendor and glory of this phenomenon out with nature. This is of coarse different from looking through a window. The game runners play in the fall is simple. When out running, we try to catch a leaf before it touches the ground. This game starts as a child. For those of us who still run outdoors, we can continue to play this game. The trick is to not change directions, not speed up or slow down, and to not reach for it. The idea is to run naturally with our eyes pointed slightly upward. The point is to identify a leaf that will float directly toward our path. Without breaking stride or altering our running motion, calmly snatch it from the air.

Try it. Its tough.

Day 15 & 16

2011-11-14T11:42:00.000-08:00

Friday 11/11, Triple Nickel did 1,111 repetitions of various core exercises. That is a dog gone bunch of exercise. They managed to run 4 miles in the process. No group in Atlanta does more in an hour.

Princess did Chastain: 6.5 hilly miles, 700 reps

Monday 11/14, a large platoon took to the streets. We did Garden Hills with 700 reps of various exercise. As typical on Monday, the chatter was high. In case you missed it, we were shushed by a neighbor. Whatever.

PBC did a Church Run today. We had 9 beautiful ladies stopping traffic.

The http://www.mlkday5k.com/ is certified as a Peachtree Road Race Qualifier.

John S broke his personal record in the marathon by 12 minutes and qualified for the Boston Marathon. He said he didn't run as many miles in training, yet bettered his time. We can all share in his accomplishment.

The average day at Boot Camp is 3.5 miles, 700 repetitions. From a calorie burn stand point, we burn 700-1000 in an hour. Most of us would have to run 6 or 7 miles if we wanted to burn that much without the exercise. The exercise not only allows us to burn more with less miles, it also makes us stronger and more flexible (lean). The added strength makes us more efficient and able to run faster for longer periods of time. US Olympians know this. They do the same exercises we do.
Gary 16
Glamour 16
Kathleen 16
Laurie 16
Prancey 16
Stacey 16
Caroline 15
Jodi 15
Susie C 15
Susie Mac 15
Harriott 14
Jenny 14
John G. 14
Maggie 14
Mary D. 14
Brittany 13
Christine 13
Kaffee 13
Lisa 13
Michael S. 13
Tiffany 13
Barb 12
Cindy 12
Ellie 12
Irene 12
John O'Neill 12
Kristen 12
Mary Blythe 12
Roxanna 12
Allison 11
Charles 11
Jimmy F 11
Leslie 11
Liz 11
Mary 11
Matthew 11
Alwyn 10
Caroline Mc 10
Elizabeth 10
Jennifer 10
Kristin 10
Michael 10
Todd 10
Fred 9
John S 9
Katie 9
Paige 9
Frank 8
Holly 8
Pam 8
Sally 8
Carolyn 7
Carina 6
Lisa M. 6
Margaret 6
Eileen 5
Alison 4
Sabrina 4
Anne 3
Cindy Neal 3
Dave D 3
Dolly 3
Kara 2
Rachel 1

Fitness infinity

2011-11-10T10:12:00.000-08:00

The History of Fitness
Lance C. Dalleck, M.S. and Len Kravitz, Ph.D.
Primitive man and fitness (pre-10,000 B.C)

Primitive nomadic lifestyles required the continual task of hunting and gathering food for survival . Tribes commonly went on one- or two- day hunting journeys for food and water. Regular physical activity apart from that necessary for hunting and gathering was also a principal component of life. Following successful hunting and gathering excursions, celebration events included trips of six to 20 miles to neighboring tribes to visit friends and family, where dancing and cultural games could often last several hours. This Paleolithic pattern of subsistence pursuit and celebration, demanding a high level of fitness and consisting of various forms of physical activity, defined human life.

Ancient civilizations - China and India (2500-250 B.C.) In China, the philosophical teachings of Confucius encouraged participation in regular physical activity. It was recognized that physical inactivity was associated with certain diseases (referred to as organ malfunctions and internal stoppages, which sound similar to heart disease and diabetes) were preventable with regular exercise for fitness. Consequently, Cong Fu gymnastics was developed to keep the body in good, working condition. Cong Fu exercise programs consisted of various stances and movements, characterized by separate foot positions and imitations of different animal fighting styles. In addition to Cong Fu gymnastics, other forms of physical activity existed throughout ancient China including archery, badminton, dancing, fencing, and wrestling.

In India, individual pursuit of fitness was discouraged as the religious beliefs of Buddhism and Hinduism emphasized spirituality and tended to neglect development of the body. Consequently, the importance of fitness within society in general was relatively low. However, an exercise program similar to Chinese Cong Fu gymnastics developed, while still conforming to religious beliefs, known as Yoga. Though its exact origin has yet to be identified, Yoga has existed for at least the past 5000 years. Translated, Yoga means union, and refers to one of the classic systems of Hindu philosophy that strives to bring together and personally develop the body, mind, and spirit. Yoga was originally developed by Hindu priests who lived frugal lifestyles characterized by discipline and meditation. Through observing and mimicking the movement and patterns of animals, priests hoped to achieve the same balance with nature that animals seemed to possess. This aspect of Yoga, known as Hatha Yoga, is the form with which Westerners are most familiar and is defined by a series of exercises in physical posture and breathing patterns. Bedsides balance with nature, ancient Indian philosophers recognized health benefits of Yoga including proper organ functioning and whole well-being. These health benefits have also been acknowledged in the modern-day United States, with an estimated 12 million individuals regularly participating in Yoga.

The Near East (4000-250 B.C.) Early political and military leaders within the civilizations of Assyria, Babylonia, Egypt, Palestine, Persia, and Syria, realizing the importance of fitness to the efficiency and performance of military forces, encouraged fitness throughout society. Perhaps the best example of a civilization utilizing fitness for political and military purposes is the Persian Empire. Persian leaders demanded strict physical fitness from its people, which was accomplished through the implementation of rigid training programs. At the age of six, boys became property of the Empire and underwent training which included hunting, marching, riding, and javelin throwing. Fitness training to improve strength and stamina was not intended for health benefits, but rather to create more able soldiers to help expand the Empire. The Persian Empire during its height, with its policy and emphasis on high fitness, eventually encompassed all of the Near East. However, emphasis on fitness levels throughout the Persian civilization decreased as affluence and corruption entangled political and military leaders. The downfall and collapse of the Persian Empire occurred at a time when society could largely be characterized by an overall lack of fitness.

Ancient Greek Civilization (2500-200 B.C.) Athens - Perhaps no other civilization has held fitness in such high regard as ancient Greece. The idealism of physical perfection was one that embodied ancient Greek civilization. The appreciation for beauty of the body and importance of health and fitness throughout society is one that is unparalleled in history. The Greeks believed development of the body was equally as important as development of the mind. Physical well-being was necessary for mental well-being, with the need for a strong, healthy body to harbor a sound mind. Many founding medical practitioners facilitated the growth of fitness throughout ancient Greece, including the likes of Herodicus, Hippocrates, and Galen. Gymnastics, along with music, was considered to be the most important classroom topic. A common saying in ancient Greek times was "exercise for the body and music for the soul ". Gymnastics took place in palaestras, which were sites of physical education for young boys. The palaestra consisted of an indoor facility for gymnastics, in addition to an outdoor area for running, jumping, and wrestling. When adulthood was reached, typically between the ages of 14 and 16, the site for fitness training switched from palaestras to gymnasiums. Exercise in the palaestra and gymnasium was supervised by the paidotribe, who is similar to the modern fitness trainer. This idealistic fitness situation existed most strongly within Athens, which has been characterized as a democratic society most similar to the United States.

The Spartans of Northern Greece valued fitness even more than the Athenians. However, the heightened interest in fitness within Spartan culture was primarily for military purposes. During this era, Greek states were frequently at war with each other. Fighting skills were highly correlated with physical fitness levels, making it imperative for individuals to maintain high fitness levels. Spartan society required males to enter special fitness programs at the age of six. From this point until adulthood, the government was responsible for the child’s upbringing and training. This upbringing consisted of rigorous training programs that ensured all boys would grow into highly fit adult soldiers. Females were also required to maintain good physical condition for the purpose of being able to have strong offspring who could serve the state. The military-dominated culture of Sparta resulted in one of the most physically fit societies in the history of mankind.

Roman Civilization (200 B.C.-476 A.D.) The Roman Empire was the antithesis of the ancient Greek civilization with the overall physical fitness condition of the Roman civilization highest during its time of conquest and expansion. During this period, all Roman citizens between the ages of 17 and 60 were eligible for the military draft. Therefore, it was imperative for all citizens to maintain good physical condition and be prepared for service. Military training consisted of activities such as running, marching, jumping, and discus and javelin throwing (10). This lifestyle resulted in strong, fit people who conquered nearly all of the Western World. However, the fitness levels of the general Roman population declined as individuals became enamored with wealth and entertainment, such as the gladiator battles. Materialistic acquisition and excess became higher priorities than physical condition. The lavish lifestyle and physical decay eventually took its toll as the Roman civilization fell to the physically superior Barbarian tribes from Northern Europe.

The Dark (476-1000) and Middle Ages (900-1400) The crumbling of the Roman Empire, which was conquered by Barbarians from Northern Europe, symbolized the beginning of a millennium of intellectual standstill. However, these occurrences were beneficial with respect to fitness. The lavish lifestyles of the Romans had resulted in the complete deterioration of the society's fitness level. The barbaric tribes from Northern Europe possessed similar characteristics to primitive people. Their lifestyle consisted of hunting and gathering food, and tending to cattle (12). Physical activity and fitness were prerequisites for survival. Therefore, despite the cultural setbacks that occurred with the fall of the Roman Empire, fitness experienced a revival during the Dark and Middle Ages.

The Renaissance (1400-1600) Following the Dark and Middle Ages, the rebirth of cultural learning from the ancient Greek and Roman civilizations gave rise to the Renaissance. Accompanying this time period was a renewed interest in the human body. Once again, the ancient Greek ideals, which glorified the human body, gained widespread acceptance. Many individuals, including Martin Luther (religious leader), John Locke (philosopher), Vittorino da Feltra, John Comenius, and Richard Mulcaster (physical educators) maintained that high fitness levels enhanced intellectual learning. Civilizations that recognized the importance of fitness needed an avenue to convey this knowledge to their people. Therefore, fitness and physical education share a common bond. Physical education became the tool used to spread the value and benefits of fitness throughout society. School programs, primarily in ancient Greece, had previously recognized the necessity for curriculums involving physical education. The renewed appreciation for human life, which evolved during the Renaissance, created an environment which was ready for the widespread development of physical education throughout Europe.

National Period in Europe (1700-1850) Continental Europe underwent numerous cultural changes following the Renaissance. Fitness remained important and continued to follow trends initiated during the Renaissance. Physical education programs expanded within emerging nations of Europe. Intense feelings for nationalism and independence created the atmosphere for the first modern fitness movement, which came in the form of gymnastics programs. Gymnastics enjoyed immense popularity during this era, becoming especially prevalent in Germany, Denmark, Sweden, and Great Britain.

Germany- The growth of gymnastics in Germany can be primarily attributed to the work of two physical educators: Johann Guts Muths and Friedrich Jahn. Guts Muths is generally referred to as the "Grandfather of German Gymnastics." He invented numerous exercise programs and the equipment upon which they were performed. His lifetime works and achievements are found in two books - Gymnastics for the Young and Games. Friedrich Jahn earned the title of "Father of German Gymnastics" for his long-lived work. It was early during Jahn's lifetime that Napoleon conquered much of Europe, including Germany. With its downfall to France, Germany was subsequently divided into separate states. Jahn's passion for German nationalism and independence became the driving force behind his creation of gymnastic programs. He believed future susceptibility to foreign invasion could be prevented through physical development of the German people. Shortly thereafter, exercise facilities that housed apparatuses designed for running, jumping, balancing, climbing, and vaulting called Turnvereins developed throughout Germany.

Sweden - Per Henrik Ling developed and introduced his own gymnastics program to Sweden which consisted of three different areas: 1) educational gymnastics, 2) military gymnastics, and 3) medical gymnastics. Ling, who had a strong medical background, recognized that exercise was necessary for all persons. He maintained that exercise programs should be devised based on individual differences. Ling also believed physical educators must possess knowledge of the effects of exercise on the human body. Ling used science and physiology to better understand the importance of fitness.

Denmark - Frank Nachtegall, who initially started teaching out of his home, introduced and helped popularize gymnastic programs throughout Denmark. He was especially concerned with development of gymnastic programs within school systems. Childhood interest in physical activity sparked Nachtegall’s fascination with fitness. Eventually he taught in a private facility, which was devoted entirely to physical training and later became director of a program designed to prepare future fitness instructors called Training Teachers of Gymnastics.

England - Within Great Britain, medical student Archibald Maclaren spread the word on the benefits of fitness and regular exercise. Marclaren, like Per Henrik Ling of Sweden, was fascinated in the scientific components of fitness. His lifetime works in these areas are recorded in National Systems of Bodily Exercise and Training in Theory and Practice. Marclaren made several observations based on his work, which are remarkably similar to present-day exercise recommendations. Firstly, Marclaren believed the cure for weariness and stress was physical action. Secondly, he noted recreational exercise found in games and sport was not sufficient for attaining adequate fitness levels. Finally, Marclaren realized both growing boys and girls required regular physical exercise. In agreement with Ling, Marclaren also recognized the need for individual variation in fitness training programs. Furthermore, he documented the importance of progression of exercise.

America – Colonial Period (1700-1776) Hardships of colonial life ensured that regular physical activity continued to be a lifestyle priority, however during this period no organized exercise or fitness programs existed. Colonial America remained an undeveloped country characterized by much unexplored land and wilderness. Lifestyles during this era consisted largely of plowing the land for crops, hunting for food, and herding cattle (16). This lifestyle provided sufficient levels of physical activity with no additional need or demand for exercise to maintain fitness levels.

United States - National Period (1776 to 1860) Fitness in the United States during the National Period was influenced by European cultures. Immigrants brought many aspects of their heritage to the United States, including German and Swedish gymnastics. Constant threats to independence and nationalism from foreign invasion were dynamics prevalent in Europe and not the United States. German and Swedish gymnastic programs failed to attain the same levels of popularity as in Europe. However, early leaders in the United States were conscious of the need for exercise and fitness. Benjamin Franklin recommended regular physical activity, including running, swimming, and basic forms of resistance training for health purposes. President Thomas Jefferson acknowledged the necessity for fitness, although maybe to a somewhat extreme measure: “Not less than two hours a day should be devoted to exercise, and the weather shall be little regarded. If the body is feeble, the mind will not be strong" .

Early Physical Education in the United States- Within Europe, schools had been an important medium for spreading the need for fitness to society through physical education programs. However, in the United States, the educational process focused primarily on intellectual matters. Schools concentrated on teaching traditional subjects including reading, writing, and arithmetic. Physical education remained missing from the public education system for the better part of the nineteenth century.

United States – post-Civil War (1865-1900) One of the most important events with respect to modern fitness in the United States was the Industrial Revolution, which resulted in widespread cultural changes throughout the country. Advancement in industrial and mechanical technologies replaced labor-intensive jobs. Rural life changed to an urban lifestyle. The new city life generally required less movement and work compared to rural life, consequently decreasing levels of physical activity. At the turn of the century, the most common causes of death were from influenza, polio, rubella, and other infectious diseases. Risk of disease and mortality from infectious diseases were alleviated with the discovery of Penicillin. The cost of industrialization and urbanization became glaringly apparent starting in the 1950s and 1960s. An epidemic of hypokinetic diseases including cardiovascular disease, cancer, and Type II diabetes, never before prevalent, began to be recognized as the leading causes of disease and death. The lifestyle improvements brought in part by the Industrial Revolution had apparently come with an unwanted and alarming cost to health. An interesting argument developed during the post-Civil War period that still exists today. Many physical education instructors believed firmly in the value of incorporating exercise programs that would improve health-related fitness. However, sports were also gaining popularity in the United States during this era. Consequently, the majority of physical education programs focused on sports and games. The debate between health-related fitness and skill-related fitness physical education programs continues to exist.

The 20th century symbolized the beginning of a new era of fitness leaders: the Presidents of the United States. Theodore Roosevelt, perhaps the most physically fit President to occupy the oval office, also led the nation into the new century. He recognized the importance of exercise and physical activity, and had the power to encourage the citizens of America to be physically active. President Roosevelt held an infatuation for fitness similar to the ideology of ancient Greece. His desire for physical fitness evolved out of his childhood battle with asthma, which he overcame with a rigorous exercise program.
World War I - In Europe, the First World War started in August of 1914, with the entrance of the United States occurring three years later in 1917. With the United States' entry into the battle, hundreds of thousands of military personnel were drafted and trained for combat. After the war was fought and won, statistics were released from the draft with disturbing data regarding fitness levels. It was found that one out of every three drafted individuals was unfit for combat and many of those drafted were highly unfit prior to military training. Government legislation was passed that ordered the improvement of physical education programs within the public schools. However, the heightened interest and concern for low fitness levels would be short-lived as the United States entered the 1920s and the Depression.

The Roaring Twenties and Great Depression -Heightened interest in fitness dissipated throughout the decade. A pattern that had been familiar throughout history is that after a war is fought and won, the tendency is for society to relax, enjoy life, and exercise less. The Roaring Twenties earned the label for a reason, as society lived more frivolously than at any other time in history. Priorities centered on eating, drinking, partying, and other forms of entertainment.

In October of 1929, the stock market crashed, signaling the beginning of what would be a decade of economic depression. The economy failed to recover until the United States entered World War II in 1941. Along with many other aspects of life, fitness levels declined during the Depression. The gains that physical education programs made through the passage of legislation following the WW I were short-lived. Funding for these programs became limited and eventually was exhausted as emphasis in the poor economy was forced to shift elsewhere.

World War II - Throughout world history, military conflicts have had major impacts on the state of fitness. The Second World War and its aftermath in the United States would be no different. Essentially, the modern fitness movement evolved out of the influence of World War II and subsequent development of the Cold War. The United States entered World War II with the bombing of Pearl Harbor on December 7, 1941. With the declaration of war came the necessity to draft military personnel. However, as more men were drafted, it became embarrassingly clear that many of them were not fit for combat. When the war was over, it was reported that nearly half of all draftees needed to be rejected or were given non-combat positions. These disturbing statistics helped gain the attention of the country with regards to the importance of fitness.

1950s - United States - The Cold War, Baby Boomer era was marked by the development of an important factor influencing the modern fitness movement known as the "Minimum Muscular Fitness Tests in Children" by Kraus-Hirschland. This study utilized the Kraus-Weber tests to measure muscular strength and flexibility in the trunk and leg muscles. It was reported that close to 60 percent of American children failed at least one of the tests. In comparison, only nine percent of children from European countries failed one of the tests. During the Cold War, these startling numbers launched political leaders into action to promote health and fitness. When results of the Kraus-Hirschland studies were reported to President Eisenhower by Senators James Kelly and James Duff, he responded by holding a White House Conference in June of 1956. Out of these meetings came two important results: 1) the formation of the President's Council on Youth Fitness and 2) the appointment of the President's Citizens Advisory Committee on the Fitness of American Youth. This was an important first step in helping to gain the nation’s attention concerning her fitness levels.

The American College of Sports Medicine (ACSM) was formed in 1954, and has proved to be one of the premier organizations in the promotion of health and fitness to American society and worldwide. Throughout its history, ACSM has established position stands on various exercise-related issues based on scientific research.

1960s - United States - President John F. Kennedy was a major proponent of fitness and its health-related benefits to the American people. He furthered the development of the Presidents Council on Youth Fitness, appointing Bud Wilkinson as head of the council. The name was also changed to the President's Council on Physical Fitness. Kennedy spoke openly about the need for American citizens to improve their fitness levels, including writing an article in Sports Illustrated entitled "The Soft American." He said, "We are under-exercised as a nation; we look instead of play; we ride instead of walk". Kennedy prompted the federal government to become more involved in national fitness promotion and started youth pilot fitness programs. Kennedy's commitment to fitness can best be summarized when he said, "Physical fitness is the basis for all other forms of excellence."

Dr. Ken H. Cooper, widely recognized as "The Father of the Modern Fitness Movement", is generally credited with encouraging more individuals to exercise than any other individual in history. Cooper advocated a philosophy that shifted away from disease treatment to one of disease prevention. "It is easier to maintain good health through proper exercise, diet, and emotional balance than it is to regain it once it is lost" he said. Early in his career, Cooper stressed the necessity for providing epidemiological data to support the benefits of regular exercise and health. Data from thousands of individuals became the foundation for his aerobic concepts. Aerobics, released in 1968, sent a powerful message to the American people - to prevent the development of chronic diseases, exercise regularly and maintain high fitness levels throughout life. Dr. Cooper’s message, programs and ideas established the model from which fitness has proliferated up to modern time.

Lessons From History -The history of fitness portrays some fascinating themes that relate closely to the 21st century. One commonality is the strong association of military and political might with physical fitness throughout mankind’s advancement. In many ways, this shows how impacting our world leaders can be on health and fitness. The mind-body concept has had a tenuous development. At times, some cultures prescribed spirituality at the expense of the body where as others, such as Greek society, upheld the ideal a sound mind can only be found in a healthy body. Another interesting development from history is the concept of exercise for the body and music for the soul. Present day fitness programs have evolved this concept harmoniously, with music being a distinctive component to the exercise experience.

It appears that as societies become too enamored with wealth, prosperity and self-entertatinment that fitness levels drop. In addition, as technology has advanced with man, the levels of physical fitness have decreased. History offers little insight how to prevent or turnaround these recourses. Thus, this is a resolution we are challenged with in today’s society. Perhaps utilizing all of the extensive research completed on health and fitness in combination with the creative minds now in the fitness industry, we now can solve this part of the fitness puzzle.

Gary 14
Glamour 14
Kathleen 14
Laurie 14
Prancey 14
Stacey 14
Susie C 14
Caroline 13
Jodi 13
Susie Mac 13
Harriott 12
Jenny 12
John G. 12
Kaffee 12
Lisa 12
Maggie 12
Mary D. 12
Barb 11
Brittany 11
Charles 11
Christine 11
Ellie 11
Jimmy F 11
John O'Neill 11
Mary 11
Mary Blythe 11
Michael S. 11
Tiffany 11
Allison 10
Caroline Mc 10
Cindy 10
Irene 10
Jennifer 10
Kristen 10
Leslie 10
Liz 10
Roxanna 10
Fred 9
Kristin 9
Matthew 9
Michael 9
Alwyn 8
Elizabeth 8
Holly 8
John S 8
Katie 8
Frank 7
Paige 7
Pam 7
Todd 7
Lisa M. 6
Sally 6
Carina 5
Carolyn 5
Eileen 5
Margaret 5
Alison 4
Anne 3
Dave D 3
Dolly 3
Sabrina 3
Cindy Neal 2
Kara 2
Rachel 1

Diagonals

2011-11-09T09:04:00.000-08:00

We went old school today. Kathleen (one of two remaining from the "Owens 12"), informed us she was gracing the field at Triple Nickel this morning. She requested Diagonals for her glorious return. Jenna was available to work this morning, so her wish was granted. More than a few of the Boot Camp faithful were happy that Crazy 8s were out.

Last week was a tougher week with two harder days back to back. This week will be a bit easier. That being said, we are seeing some break through workouts.

Break through workouts are a phenomenon that occurs as a result of daily exercise. Many times, there will be no warning that the break through is coming. Typically, it happens when we least expect it.

Daily exercise is a grind. The alarm goes off, the feet hit the floor. Get dressed, walk out the door, drive. Get out, hello, warm up and bam, we are in the workout. It becomes groundhog day.

But one day, we are in the workout. All of the sudden, something has changed. We feel....GOOD. Our legs are springy. We don't fall to pieces at the end of the workout. Our exercises look better. We are.....FASTER.

This is how we do it. We work out every day and we get in shape. It is a beautiful thing.

Gary 13
Glamour 13
Kathleen 13
Laurie 13
Prancey 13
Stacey 13
Susie C 13
Caroline 12
Jodi 12
Lisa 12
Susie Mac 12
Harriott 11
Jenny 11
Jimmy F 11
John G. 11
Maggie 11
Mary 11
Mary D. 11
Allison 10
Barb 10
Brittany 10
Charles 10
Christine 10
Ellie 10
Jennifer 10
John O'Neill 10
Kaffee 10
Mary Blythe 10
Michael S. 10
Tiffany 10
Caroline Mc 9
Cindy 9
Irene 9
Kristen 9
Kristin 9
Leslie 9
Liz 9
Matthew 9
Michael 9
Roxanna 9
Alwyn 8
Fred 8
Holly 8
John S 8
Katie 8
Elizabeth 7
Frank 7
Lisa M. 6
Paige 6
Sally 6
Todd 6
Carina 5
Carolyn 5
Eileen 5
Pam 5
Alison 4
Margaret 4
Anne 3
Dave D 3
Dolly 3
Sabrina 3
Cindy Neal 2
Kara 2
Rachel 1

Ist and Last paragraphs from this weekend NY Times article

2011-11-07T09:31:00.000-08:00

By CHRISTOPHER McDOUGALL

Published: November 2, 2011

It’s what Alberto Salazar, for a while the world’s dominant marathoner and now the coach of some of America’s top distance runners, describes in mythical-questing terms as the “one best way” — not the fastest, necessarily, but the best: an injury-proof, evolution-tested way to place one foot on the ground and pick it up before the other comes down. Left, right, repeat; that’s all running really is, a movement so natural that babies learn it the first time they rise to their feet. Yet sometime between childhood and adulthood — and between the dawn of our species and today — most of us lose the knack.

We were once the greatest endurance runners on earth. We didn’t have fangs, claws, strength or speed, but the springiness of our legs and our unrivaled ability to cool our bodies by sweating rather than panting enabled humans to chase prey until it dropped from heat exhaustion. Some speculate that collaboration on such hunts led to language, then shared technology. Running arguably made us the masters of the world.

So how did one of our greatest strengths become such a liability? “The data suggests up to 79 percent of all runners are injured every year,” says Stephen Messier, the director of the J. B. Snow Biomechanics Laboratory at Wake Forest University. “What’s more, those figures have been consistent since the 1970s.” Messier is currently 11 months into a study for the U.S. Army and estimates that 40 percent of his 200 subjects will be hurt within a year. “It’s become a serious public health crisis.”

Nothing seems able to check it: not cross-training, not stretching, not $400 custom-molded orthotics, not even softer surfaces. And those special running shoes everyone thinks he needs? In 40 years, no study has ever shown that they do anything to reduce injuries. On the contrary, the U.S. Army’s Public Health Command concluded in a report in 2010, drawing on three large-scale studies of thousands of military personnel, that using shoes tailored to individual foot shapes had “little influence on injuries.”

Two years ago, in my book, “Born to Run,” I suggested we don’t need smarter shoes; we need smarter feet. I’d gone into Mexico’s Copper Canyon to learn from the Tarahumara Indians, who tackle 100-mile races well into their geriatric years. I was a broken-down, middle-aged, ex-runner when I arrived. Nine months later, I was transformed. After getting rid of my cushioned shoes and adopting the Tarahumaras’ whisper-soft stride, I was able to join them for a 50-mile race through the canyons. I haven’t lost a day of running to injury since.

“Barefoot-style” shoes are now a $1.7 billion industry. But simply putting something different on your feet doesn’t make you a gliding Tarahumara. The “one best way” isn’t about footwear. It’s about form. Learn to run gently, and you can wear anything. Fail to do so, and no shoe — or lack of shoe — will make a difference.

Steve Magness, a sports scientist who works with top Olympic prospects at Nike’s elite “Oregon Project.” He was hired by Alberto Salazar to create, essentially, a squad of anti-Salazars. Despite his domination of the marathon in the ’80s, Salazar was plagued with knee and hamstring problems. He was also a heel-striker, which he has described as “having a tire with a nail in it.” Magness’s brief is to find ways to teach Nike runners to run barefoot-style and puncture-proof their legs.

“From what you’re telling me, it sounds promising,” Magness told me. “I’d love to see it in action.”

Mark Cucuzzella was just as eager. “All right,” he said in the middle of our run. “Let’s get a look at this.” I snapped a twig and dropped the halves on the ground about eight inches apart to form targets for my landings. The 100-Up consists of two parts. For the “Minor,” you stand with both feet on the targets and your arms cocked in running position. “Now raise one knee to the height of the hip,” George writes, “bring the foot back and down again to its original position, touching the line lightly with the ball of the foot, and repeat with the other leg.”

That’s all there is to it. But it’s not so easy to hit your marks 100 times in a row while maintaining balance and proper knee height. Once you can, it’s on to the Major: “The body must be balanced on the ball of the foot, the heels being clear of the ground and the head and body being tilted very slightly forward. . . . Now, spring from the toe, bringing the knee to the level of the hip. . . . Repeat with the other leg and continue raising and lowering the legs alternately. This action is exactly that of running.”

Cucuzzella didn’t like it as a teaching method — he loved it. “It makes so much physiological and anatomical sense,” he said. “The key to injury-free running is balance, elasticity, stability in midstance and cadence. You’ve got all four right there.”

Friday Fun Day

2011-11-04T09:52:00.000-07:00

Well written Police Report last year:

Orville Smith, a store manager for Best Buy in Augusta , Georgia , told police he observed a male customer, later identified as Tyrone Jackson of Augusta , on surveillance cameras putting a laptop computer under his jacket... When confronted the man became irate, knocked down an employee, drew a knife and ran for the door.

Outside on the sidewalk were four Marines collecting toys for the "Toys for Tots" program. Smith said the Marines stopped the man, but he stabbed one of the Marines, Cpl. Phillip Duggan, in the back; the injury did not appear to be severe.

After Police and an ambulance arrived at the scene Cpl. Duggan was transported for treatment.

The subject was also transported to the local hospital with two broken arms, a broken ankle, a broken leg, several missing teeth, possible broken ribs, multiple contusions, assorted lacerations, a broken nose and a broken jaw...injuries he sustained when he slipped and fell off of the curb after stabbing the Marine.

Email recieved today by Boot Camp:

Hello,
Not sure if this has been brought to your attention or not, but I've experienced some unsafe practices by your morning instructor (tall blonde guy) during their runs down Peachtree and Collier. At least 4 different times I have had to stop dead in my tracks because he was running on the street, not paying attention to traffic at all or abiding the rules of the road. All those times there was plenty of room on the sidewalk for him.

I am a personal trainer, so am obviously supportive of bootcamps and anything that keeps people moving. But it is unacceptable when you have the leader of a group making unsafe choices on the street.
Thank you for your time,
Xxx Xxxxx

Garden Hills

2011-11-03T09:58:00.000-07:00

Tuesdays Track workout followed by Wednesdays Crazy 8s must have been over the top. We were missing over a dozen folks this morning. We absolutely promise to take it easy tomorrow. We did the same today. New folks to the program may be thinking: "what, are these people crazy?" Yea, we are. We pack more miles and exercise into an hour than any group training in Atlanta. We try to have fun while we are doing it. At the same time, we are serious about getting in shape. In order to do so, we have to push it once or twice a week. The rest of the week are usually easy or medium workouts that focus on exercise.

Peak fitness comes from daily exercise. We have experimented with daily exercise many times over the years. We have had a few folks run their fastest times of the year during streaks that last over 100 days. We know of a 40 year old with over 300 days who could run a Personal Record soon.

The key to preserving the streak is EASY DAYS.

8 left with perfect attendance

Ellie 9
Gary 9
Kathleen 9
Laurie 9
Michael 9
Prancey 9
Stacey 9
Susie C 9

Caroline 8
Charles 8
Glamour 8
Jenny 8
Jodi 8
Kristen 8
Lisa 8
Maggie 8
Mary 8
Mary D. 8
Michael S. 8
Susie Mac 8
Allison 7
Barb 7
Brittany 7
Frank 7
Harriott 7
Irene 7
Jennifer 7
Jimmy F 7
John O'Neill 7
Kaffee 7
Leslie 7
Liz 7
Mary Blythe 7
Caroline Mc 6
Christine 6
John G. 6
Katie 6
Kristin 6
Matthew 6
Paige 6
Roxanna 6
Tiffany 6
Alwyn 5
Cindy 5
Fred 5
John S 5
Lisa M. 5
Todd 5
Alison 4
Carina 4
Holly 4
Margaret 4
Pam 4
Anne 3
Carolyn 3
Dolly 3
Elizabeth 3
Sabrina 3
Sally 3
Cindy Neal 2
Dave D 2
Eileen 2
Kara 2
Rachel 1

Crazy 8s

2011-11-02T13:28:00.000-07:00

We write about it all the time. We hear it all the time. "The only reason I'm running is if someone is chasing me." What is running? It is the most basic form of hunting for the bipods a.k.a. "humans."

Crazy 8s, done correctly, allow the bipods to play hunter and hunted. The positioning of the pack allows the hunters the freedom to survey the landscape in search of prey. They can then pounce on the weaker animals and eat them for breakfast. The hunted get an opportunity to out run the hunters for a short distance before taking cover and waiting for another opportunity to flee.

What is really cool is to watch the process by which the hunted become the hunter. It doesn't happen over night.

Each morning on the African savannah, a Lion wakes up.
The Lion knows that to eat, it must be faster than the slowest Zebra.
At the same time, a Zebra wakes up.
The Zebra knows that to survive, it must be faster than the fastest Lion.
The moral is ………
It doesn’t matter whether you’re a Lion or Zebra.
When the sun comes up, you better start running.

This quote is adapted from Thomas Friedman’s book “The World is Flat … A Brief History of the 21st Century”.

Crazy 8s on the 8th day of Boot Camp... 13 folks have made 8 workouts in 8 weekdays.

Caroline 8
Ellie 8
Gary 8
Jodi 8
Kathleen 8
Laurie 8
Lisa 8
Mary 8
Michael 8
Michael S. 8
Prancey 8
Stacey 8
Susie C 8
Charles 7
Glamour 7
Harriott 7
Jennifer 7
Jenny 7
Kaffee 7
Leslie 7
Maggie 7
Mary D. 7
Susie Mac 7
Allison 6
Barb 6
Brittany 6
Caroline Mc 6
Christine 6
Frank 6
Irene 6
Jimmy F 6
John G. 6
John O'Neill 6
Kristen 6
Kristin 6
Liz 6
Mary Blythe 6
Matthew 6
Alwyn 5
Cindy 5
John S 5
Katie 5
Lisa M. 5
Paige 5
Roxanna 5
Tiffany 5
Alison 4
Carina 4
Fred 4
Todd 4
Anne 3
Carolyn 3
Dolly 3
Elizabeth 3
Holly 3
Margaret 3
Pam 3
Sabrina 3
Sally 3
Eileen 2
Kara 2
Cindy Neal 1
Dave D 1
Rachel 1

Track

2011-11-01T09:31:00.000-07:00

We attempted to light up the straight aways this morning with candles. Although the candles have burned out, the fast legs blazed up the track. We ran strides on the straight aways and jogged the turns this morning. Most of the workouts we do involve changing gears. We start off slow and go faster. Then we slow down and speed up again. Coach Squires of The Greater Boston Track Club calls these "Miracle Miles."

Fartlek, which means "speed play" in Swedish, is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.

In between runs, we exercised our arms, shoulders & backs on the basketball court while listening Madonna.

Caroline 7
Ellie 7
Gary 7
Jodi 7
Kaffee 7
Kathleen 7
Laurie 7
Lisa 7
Michael 7
Michael S. 7
Prancey 7
Stacey 7
Susie C 7
Brittany 6
Charles 6
Glamour 6
Harriott 6
Jennifer 6
Jenny 6
Jimmy F 6
John G. 6
John O'Neill 6
Leslie 6
Liz 6
Maggie 6
Mary 6
Mary D. 6
Susie Mac 6
Allison 5
Barb 5
Christine 5
Frank 5
Irene 5
John S 5
Katie 5
Kristen 5
Kristin 5
Mary Blythe 5
Matthew 5
Alison 4
Alwyn 4
Caroline Mc 4
Cindy 4
Lisa M. 4
Paige 4
Roxanna 4
Tiffany 4
Todd 4
Anne 3
Carina 3
Carolyn 3
Dolly 3
Fred 3
Holly 3
Sabrina 3
Sally 3
Elizabeth 2
Eileen 2
Kara 2
Margaret 2
Pam 2
Rachel 1

Attendance

2011-10-31T12:46:00.000-07:00

Wow. WE have never started a session with this much perfect attendance.
Caroline 6
Ellie 6
Gary 6
Glamour 6
Jenny 6
Jodi 6
John G. 6
Kaffee 6
Kathleen 6
Laurie 6
Leslie 6
Lisa 6
Michael 6
Michael S. 6
Prancey 6
Stacey 6
Susie C 6
Susie Mac 6
Barb 5
Brittany 5
Charles 5
Harriott 5
Irene 5
Jennifer 5
Jimmy F 5
John O'Neill 5
John S 5
Katie 5
Kristen 5
Liz 5
Maggie 5
Mary 5
Mary D. 5
Allison 4
Alwyn 4
Caroline Mc 4
Christine 4
Cindy 4
Frank 4
Kristin 4
Lisa M. 4
Mary Blythe 4
Matthew 4
Alison 3
Anne 3
Carina 3
Carolyn 3
Fred 3
Paige 3
Roxanna 3
Sabrina 3
Sally 3
Tiffany 3
Todd 3
Dolly 2
Holly 2
Kara 2
Elizabeth 1
Margaret 1
Pam 1

Costume Party

2011-10-28T08:32:00.000-07:00

The costume party was a hit. Everyone had fun. The workouts were well represented. There was: The Beltline, The Church Run, Rage, Track and Down and Backs. There was also "the Boot Camp Squad Car." The Astronaut was hot. Beltline had to be a little chilly. Everyone else was either cute or cleaver. A special thanks to the resident super stud for showing up in his crayon dress.

One of these days we will bet a real camera.

social exercise

2011-10-27T13:03:00.000-07:00

Two of our Boot Camp Studs met and ran together this morning in Louisville, Ky.
With daily exercise, we can workout most days at "conversational pace" and still burn 3,500 calories in a week. It takes 4 blast classes to burn that much. The problems with these other workouts:

A) music and instructors are blaring the entire hour. It is hard to socialize.
B) Stuffy indoors do not offer fresh air
C) Cost $25 +/ workout
D) Feel beat up after the workout
E) no costume parties
F) no Men
G) No parking
H) Scenery never changes
I) Sweating indoors is kind of nasty (assuming one doesn't want to be nasty)
J) Equipment? Who needs it
K) The Moon and Stars are pretty

2011-10-26T11:40:00.000-07:00

Allison 3
Barb 3
Carina 3
Caroline 3
Christine 3
Ellie 3
Frank 3
Gary 3
Glamour 3
Irene 3
Jennifer 3
Jenny 3
Jimmy F 3
Jodi 3
John G. 3
John S 3
Kaffee 3
Kathleen 3
Katie 3
Kristen 3
Laurie 3
Leslie 3
Lisa 3
Lisa M. 3
Liz 3
Maggie 3
Mary 3
Michael 3
Michael S. 3
Prancey 3
Stacey 3
Susie C 3
Susie Mac 3
Todd 3
Alison 2
Alwyn 2
Brittany 2
Charles 2
Cindy 2
Dolly 2
Fred 2
Harriott 2
John O'Neill 2
Kristin 2
Mary D. 2
Matthew 2
Paige 2
Sabrina 2
Sally 2
Anne 1
Caroline Mc 1
Carolyn 1
Kara 1
Mary Blythe 1
Roxanna 1
Tiffany 1

Costume Party

2011-10-25T11:12:00.000-07:00

We take our workouts very seriously. There may be groups in Atlanta that do more exercises than us (probably not) and there are definitely groups that run more than us. But no group puts it together like us. We absolutely crank it out. If you are new to the group, be careful. Trying to keep up can get you hurt. Do whatever you are comfortable with.

After you have been around a while, have acclimated yourself to the group and have revealed your abilities, we will make sure you are pushed.

This boot camp is 80% exercise and 35% social hour. We have a cast of characters that will grind you up and spit you out while keeping you entertained and usually laughing. Some of our workouts are really a Party. Friday is one of those

COSTUME PARTY FRIDAY at 555AM

Book It

2011-10-21T08:44:00.000-07:00

6 weeks are in the book. For many of us, they are really in the book. Running journals are very popular for folks who are training. For some of us, we have been keeping a log our whole lives. Diaries were popular back when people wrote on paper. Food logs are all the rage for the other boot camps. God know they don't work out.

Writing the workout every day works.

Thanks to everyone who works out with us. This is your work out. This workout doesn't happen without you. We had 40 people show up this morning on the coldest day this fall. The energy a big crowd brings makes the pack stronger and faster. Everyone in the workout contributes to The Pack.

Jodi 30

Kaffee 30
Lisa 30

Gary 27
Harriott 26
Mary 26
Susie Mac 25

Christine 24
Cindy Neal 24
John S 24
Barb 23
Irene 23
Kathleen 23

Cindy 22
Mary D. 22
Charles 20
Ellie 20
Holly 20
John O'Neill 20
Leslie 20
Paige 20
Prancey 20
Wendy 20
Caroline 19
John G. 19
Allison 18
Dave B 18
Glamour 18
Jimmy F 18
Mary Blythe 18
Michael S. 18
Susie C 18
Jenny 17
Liz 17
Roxanna 17
Sabrina 17
Todd 17

Margaret 16
Carolyn 15
Kerry 15
Tiffany 15
Alicia 14
Kristin 14
Stacey 14
Frank 13
Katie 13
Caroline Mc 12
Laurie 12
Owen 11
Anne Tyler 10
Dave D 10
Jennifer 10
Jessica 10
Kristen 10
Dolly 9
Sally 9

Anne 8
Maggie 8
Matthew 8
Michael 8
Barbara 7
Dan B 6
Drew 6
James 5
Jim 5
Sam 4
Paul W 3

All the Rage

2011-10-20T10:46:00.000-07:00

The Rage workout dates back almost 5 years. It's conception was a complete mistake. The workout was actually a stream of unconsciousness. The effervescent Maile Mattmiller was the primary instructor on duty. When she failed to appear, the Boss (still drunk from the night before) went into a complete rage.

The tag line we recall still today was "Kaffee, you better run up those stairs like your ass is on fire." Harriott later commented "I thought you belonged in jail."

As the paces have been set for years now, fear and intimdation are no longer required for motivational purposes. There is always a willing set of fast legs at the front. Once a week, there is a gentle reminder that we have gathered for not only social reasons but also exercise.

As we now participate in a kinder, gentler Boot Camp, we lightened the mood this morning...literally. We illuminated the stairs and half the track with candles. We reminessed to the sounds of pop music from the 80s and 90s while chatting with one another.

There was running and some exercise. The Fan Favorite Beltline will be tomorrow for the final workout of the session. Congratulations to Jodi, Kaffee and Lisa. These girls made zero excuses.

Jodi 29
Kaffee 29
Lisa 29
Gary 26
Harriott 25
Mary 25
Cindy Neal 24
Susie Mac 24
Christine 23
John S 23

Barb 22
Cindy 22
Irene 22
Kathleen 22
Mary D. 21
Holly 20
Charles 19
Ellie 19
John O'Neill 19
Leslie 19
Paige 19
Prancey 19
Wendy 19
Caroline 18
Dave B 18
Glamour 18
John G. 18
Mary Blythe 18
Allison 17
Jenny 17
Jimmy F 17
Liz 17
Michael S. 17
Roxanna 17
Sabrina 17
Susie C 17
Todd 17
Margaret 16
Kerry 15
Tiffany 15
Alicia 14
Carolyn 14
Kristin 13
Stacey 13
Frank 12
Katie 12
Caroline Mc 11
Laurie 11
Owen 11
Anne Tyler 10
Jennifer 10
Jessica 10
Dave D 9
Dolly 9
Kristen 9
Anne 8
Maggie 8
Matthew 8
Sally 8
Barbara 7
Michael 7
Dan B 6
Drew 6
James 5
Jim 5
Sam 4

Church Run

2011-10-19T10:45:00.000-07:00

The inclement weather moved through around 5:15AM this morning and allowed us to enjoy a comfortable workout. We stopped three times (twice on Peachtree, once at the duck pond) before running through the back gate at Christ the King Cathedral. There is a spongy pre K playground in the courtyard that is covered. We helped ourselves to the soft, dry surface for 500 repetitions of various core muscle exercises.

For the rest of the hour, we ran around town and did another 100 reps. The total running was 3 miles not including warm up or cool down. We had almost 30 folks show up this morning which was solid for a wet day.

Jodi 28
Kaffee 28
Lisa 28
Gary 25
Mary 25
Harriott 24
Susie Mac 24
Christine 23
Cindy Neal 23
Cindy 22
John S 22
Barb 21
Irene 21
Kathleen 21
Mary D. 20
Holly 19
Paige 19
Wendy 19
Charles 18
Dave B 18
Ellie 18
Glamour 18
John O'Neill 18
Leslie 18
Mary Blythe 18
Prancey 18
Allison 17
Caroline 17
Jenny 17
Jimmy F 17
John G. 17
Liz 17
Roxanna 17
Sabrina 17
Margaret 16
Susie C 16
Todd 16
Kerry 15
Michael S. 15
Tiffany 15
Alicia 14
Carolyn 13
Kristin 13
Stacey 13
Katie 12
Caroline Mc 11
Frank 11
Owen 11
Anne Tyler 10
Jennifer 10
Jessica 10
Laurie 10
Dave D 9
Dolly 9
Kristen 9
Anne 8
Matthew 8
Sally 8
Barbara 7
Maggie 7
Dan B 6
Drew 6
Michael 6

Day 27

2011-10-18T11:43:00.000-07:00

They say the perfect weather we have been enjoying is taking a turn. The forecast tomorrow is for snow, ice, rain, tornado, hurricane, tsunami, locust, extreme heat, sun spots, earthquake, rioting, Marshall law (Lisa & Irene will be packing and looking forward to target practice), mud slides, flood, killer bee infestation and some fog.

The folks at the top of the list will continue to show up. They don't care what is happening. This workout at this hour works for them and its going to work again tomorrow. If your a fair weather fan, get over it. Put on some gloves and show up

Jodi 27
Kaffee 27
Lisa 27
Gary 24
Mary 24
Harriott 23
Susie Mac 23
Christine 22
Cindy 22
Cindy Neal 22
Barb 21
John S 21
Kathleen 21
Irene 20
Mary D. 20
Dave B 18
Ellie 18
Glamour 18
Holly 18
Leslie 18
Paige 18
Wendy 18
Allison 17
Caroline 17
Charles 17
Jimmy F 17
John O'Neill 17
Mary Blythe 17
Prancey 17
Roxanna 17
Sabrina 17
Jenny 16
John G. 16
Liz 16
Margaret 16
Kerry 15
Susie C 15
Tiffany 15
Todd 15
Alicia 14
Michael S. 14
Kristin 13
Stacey 13
Carolyn 12
Katie 12
Caroline Mc 11
Frank 11
Owen 11
Anne Tyler 10
Jennifer 10
Jessica 10
Dave D 9
Kristen 9
Laurie 9
Anne 8
Dolly 8
Matthew 8
Barbara 7
Sally 7
Dan B 6
Drew 6
Maggie 6
Michael 6
James 5
Jim 5
Sam 4
David P. 2
Jeremy 2
Paul W 2
Steef 2
Paul S 1

Day 26

2011-10-17T08:40:00.000-07:00

Triple Nickel - Garden Hills - 3 miles 800, reps core and legs
Princess Boot Camp - Lenox - 3 miles, 800 reps of core and legs

Jodi 26
Kaffee 26
Lisa 26
Gary 23
Mary 23
Harriott 22
Susie Mac 22
Christine 21
Cindy 21
Cindy Neal 21
John S 21
Barb 20
Irene 20
Kathleen 20
Dave B 18
Ellie 18
Glamour 18
Mary D. 18
Caroline 17
Holly 17
John O'Neill 17
Leslie 17
Paige 17
Roxanna 17
Sabrina 17
Wendy 17
Allison 16
Charles 16
Jenny 16
Jimmy F 16
Margaret 16
Mary Blythe 16
Prancey 16
John G. 15
Kerry 15
Liz 15
Alicia 14
Michael S. 14
Susie C 14
Tiffany 14
Todd 14
Stacey 13
Carolyn 12
Katie 12
Kristin 12
Caroline Mc 11
Owen 11
Anne Tyler 10
Frank 10
Jennifer 10
Jessica 10
Kristen 9
Anne 8
Dave D 8
Dolly 8
Matthew 8
Barbara 7
Laurie 7
Sally 7
Dan B 6
Drew 6
James 5
Jim 5
Maggie 5
Michael 5
Sam 4
David P. 2
Jeremy 2
Paul W 2
Steef 2
Paul S 1

Almost Heaven

2011-10-14T09:42:00.000-07:00

We are in fantastic shape. We look great. Our fitness is up. Our fatness is down. We are fine, refined and otherwise defined robobabes and studs. This weekend is one to get out. The weather is perfect. Stuff is going on. Beware: there will be compliments. Our ladies stop traffic. Our gentlemen make old ladies blush.

Jodi 25
Kaffee 25
Lisa 25
Harriott 22
Gary 22
Mary 22
Cindy Neal 21
Cindy 21
John S 21
Susie Mac 21
Christine 20
Barb 19
Irene 19
Kathleen 19
Dave B 18
Mary D. 18
John O'Neill 17
Caroline 17
Ellie 17
Glamour 17
Roxanna 17
Sabrina 17
Holly 16
Leslie 16
Wendy 16
Charles 16
Paige 16
Kerry 15
Margaret 15
Jenny 15
Jimmy F 15
Mary Blythe 15
Allison 15
Prancey 15
Liz 14
Susie C 14
John G. 14
Alicia 14
Tiffany 14
Todd 14
Stacey 13
Michael S. 13
Carolyn 12
Katie 12
Kristin 11
Owen 11
Anne Tyler 10
Caroline Mc 10
Frank 10
Jessica 10
Jennifer 10
Kristen 9
Anne 8
Matthew 8
Dave D 8
Dolly 7
Barbara 7
Drew 6
Sally 6
Dan B 6
Laurie 6
James 5
Jim 5
Maggie 5
Michael 4
Sam 3
David P. 2
Jeremy 2
Paul W 2
Steef 2
Paul S 1

the butcher, the BAKER, the candlestick maker

2011-10-13T09:13:00.000-07:00

Every single person on this list makes boot camp. We are all in it together. The folks at the top of the list are operating their lives like clockwork. Exercise is part of their daily routine. The folks further down the list take turns showing up when they can and keeping The Pack alive and thriving.

The Pack is working toward peak condition again. It is running well. The exercises look better than ever. Today was another example of strength and conditioning. After scorching the field yesterday with blazing foot speed, the pack grinded out 1,000 repetitions of various hips/thighs/quads/butt/hams exercises.

_________________________________________________________

After years of dedication to The Pack, it is tough to hear that Dave Baker will be spending his weekdays in Kentucky. We will see him on a few Fridays and at weekend road races.

Our beloved Baker is a bit notorious. He is a habitual sand bagger. You may smoke him in every workout for six straight months and he will beat you in a 10K by 2 minutes. The first time he broke 42 minutes, we looked around at the 4 mile mark of the Buckhead Sizzler and there was Baker. There had been absolutely nothing that had happened up to that second that would ever give us the idea that he could do it. We looked over our shoulders and were greeted with the patented Baker smile and "Hey Bud."

Baker has taken his 10K time way down since then and is now an accomplished marathoner. He has also inspired his daughter Ansley to get in touch with her inner cheetah.

If you ever get the opportunity to run with Baker on the weekend, don't plan on starting early. He will be late for this own funeral. And don't plan on settling into a pace that has any rhythm. Baker surges like a Kenyan on crack.

Y'all call Matty this week and keep a eye on him. Word of Baker's relocation will put him on suicide watch.

We love you Baker. Carry the workouts to Louisville and spread the Gospel.

Jodi 24
Kaffee 24
Lisa 24
Harriott 22
Gary 21
Mary 21
Cindy 20
Cindy Neal 20
John S 20
Susie Mac 20
Christine 19
Irene 19
Barb 18
Kathleen 18
Dave B 17
Mary D. 17
Caroline 16
Ellie 16
Glamour 16
Holly 16
John O'Neill 16
Roxanna 16
Sabrina 16
Charles 15
Kerry 15
Leslie 15
Margaret 15
Mary Blythe 15
Paige 15
Wendy 15
Jenny 14
Jimmy F 14
John G. 14
Liz 14
Prancey 14
Susie C 14
Allison 13
Stacey 13
Tiffany 13
Alicia 12
Katie 12
Michael S. 12
Todd 12
Carolyn 11
Kristin 11
Owen 11
Anne Tyler 10
Caroline Mc 10
Frank 10
Jessica 10
Kristen 10
Jennifer 9
Anne 8
Matthew 8
Dave D 7
Dolly 7
Barbara 6
Dan B 6
Drew 6
Laurie 6
Sally 6
James 5
Jim 5
Maggie 4
Michael 4
Sam 3
David P. 2
Jeremy 2
Paul W 2
Steef 2
Paul S 1

Crazy 8s

2011-10-12T13:05:00.000-07:00

Fast legs today. Folks were getting after it. Hammering. It was beautiful. Learning how to run faster is easy. We run faster to run faster. Fast running begets fast running. There were no gimmicks this morning. It was an old fashion speed workout at a blistering pace.

Kaffee and Lisa ran as fast as we have ever seen them run. They are showing up every day, paying attention to detail in thier exercises and getting on thier toes when its time to GO. These girls are getting in the best shape of their lives right before our very eyes.

Jodi 23
Kaffee 23
Lisa 23
Harriott 22
Cindy Neal 21
Gary 21
Mary 20
Susie Mac 20
Cindy 19
John S 19
Barb 18
Christine 18
Irene 18
Kathleen 18
Mary D. 17
Dave B 16
Holly 16
John O'Neill 16
Roxanna 16
Caroline 15
Ellie 15
Glamour 15
Kerry 15
Leslie 15
Liz 15
Margaret 15
Sabrina 15
Wendy 15
Charles 14
Jenny 14
Jimmy F 14
Mary Blythe 14
Paige 14
Susie C 14
Allison 13
John G. 13
Prancey 13
Stacey 13
Alicia 12
Tiffany 12
Todd 12
Carolyn 11
Katie 11
Kristin 11
Michael S. 11
Owen 11
Anne Tyler 10
Caroline Mc 10
Frank 10
Jessica 10
Kristen 9
Anne 8
Jennifer 8
Matthew 8
Dave D 7
Dolly 7
Barbara 6
Drew 6
Sally 6
Dan B 5
James 5
Jim 5
Laurie 5
Maggie 4
Michael 4
Sam 3
David P. 2
Jeremy 2
Paul W 2
Steef 2
Paul S 1

Day 22

2011-10-11T09:21:00.000-07:00

These are the days. The weather is perfect. If dressed properly, we can work out for an hour and not even break a sweat.

This is the time between summer vacation and Thanksgiving/Christmas. This is the sweet spot. If we are not getting after it now, we are not going to get it done before the holidays.

It is time to get to work. Show up ready to roll.

555 - Monday - Garden hills - core exercise - 700 reps
- Tuesday - Jazzercize - Shoulders,back,arms- 700 reps
PBC - Monday - PRUMC Turf field- core - 700 reps
- Tuesday - Jazzercize - Shoulders,back,arms- 700 reps

Jodi 22
Kaffee 22
Lisa 22
Gary 21
Harriott 21
Cindy Neal 20
Cindy 19
Mary 19
Susie Mac 19
John S 18
Barb 17
Christine 17
Irene 17
Kathleen 17
Holly 16
Mary D. 16
Dave B 15
John O'Neill 15
Kerry 15
Margaret 15
Roxanna 15
Sabrina 15
Caroline 14
Ellie 14
Glamour 14
Jenny 14
Leslie 14
Liz 14
Paige 14
Susie C 14
Wendy 14
Charles 13
Jimmy F 13
Mary Blythe 13
Stacey 13
Allison 12
John G. 12
Prancey 12
Alicia 11
Katie 11
Kristin 11
Owen 11
Tiffany 11
Todd 11
Anne Tyler 10
Caroline Mc 10
Carolyn 10
Frank 10
Jessica 10
Michael S. 10
Kristen 9
Anne 8
Dave D 7
Dolly 7
Jennifer 7
Matthew 7
Barbara 6
Drew 6
Sally 6
Dan B 5
James 5
Jim 5
Laurie 5
Maggie 4
Michael 4
Sam 3
David P. 2
Jeremy 2
Steef 2
Paul S 1
Paul W 1

Overview

2011-10-07T09:28:00.000-07:00

We have workouts that literally tour Buckhead. Yesterday, "The Church Run" leaves E. Rivers Elementary and heads North on Peachtree. We Stop and do exercise on the campusus of: Covenant Presbyterian Church, Christ The King Catholic Cathedral, Second Ponce De Leon Baptist Church, and St Phillip Episcopal Cathedral. This workout was the fan favorite before we introduced "Beltline."

Todays Beltline leaves E Rivers and heads south to Colonial Homes. We jump on Atlanta's new Billion $$ project "The Beltline" at Bobby Jones Golf Course. We complete the Northside Beltine route and jump back on Peachtree at Piedmont Hospital at Collier.

We spiced us "Crazy 8s" on the field yesterday by lighting the field with illuminaries and playing ancient bagpipe music on the Bose through Pandora.

You gals will love the 'Running of the Brides" we do every year. Last year two participants dressed in Brides gowns and our Preacher wore his robe. We ran all the way to Filene's Basement (stopped for exercise on the way) to high five the ladies who slept on the sidewalk for the annual sale...

"Parking Deck" is exclusice to Peachtree Road Boot Camp. We do an entire workout running the stairs and ramps in the One Buckhead Plaza Parking Deck. It is a tough workout.

Last month we witness a fatal crash 50 meters from us on Peachtree, the shooting of the Burger King Bandit (we heard the shots) and had some fun with a grenade scare on campus last summer. The corner of Peachtree Rd and Peachtree Battle get a lot of activity.

We have dozen more workouts and stories that go along with this Boot Camp.

The best thing is, the folks that show up every day get in crazy shape.

Jodi 20
Kaffee 20
Lisa 20
Cindy Neal 19
Gary 19
Cindy 18
Harriott 18
John S 17
Susie Mac 17
Christine 16
Holly 16
Kathleen 16
Mary 16
Mary D. 16
Barb 15
Dave B 15
Irene 15
Caroline 14
Ellie 14
Glamour 14
Kerry 14
Paige 14
Roxanna 14
Susie C 14
Wendy 14
Jenny 13
John O'Neill 13
Liz 13
Margaret 13
Sabrina 13
Stacey 13
Charles 12
Jimmy F 12
Leslie 12
Allison 11
John G. 11
Katie 11
Mary Blythe 11
Owen 11
Alicia 10
Anne Tyler 10
Caroline Mc 10
Frank 10
Jessica 10
Kristin 10
Prancey 10
Todd 10
Carolyn 9
Kristen 9
Michael S. 9
Tiffany 9
Anne 8
Dolly 7
Jennifer 7
Drew 6
Matthew 6
Sally 6
Barbara 5
Dave D 5
James 5
Jim 5
Laurie 5
Dan B 4
Maggie 4
Michael 4
David P. 2
Jeremy 2
Sam 2
Steef 2
Paul S 1
Paul W 1

Amazing Grace

2011-10-05T08:20:00.000-07:00

A small band of brothers and sisters gathered on the field this morning for exercise under the stars.

Jodi 18
Kaffee 18
Lisa 18
Gary 17
Harriott 17
Christine 16
Cindy Neal 16
Susie Mac 16
Cindy 15
John S 15
Kathleen 15
Holly 14
Mary 14
Mary D. 14
Barb 13
Caroline 13
Dave B 13
Ellie 13
Glamour 13
Irene 13
John O'Neill 13
Kerry 13
Paige 13
Wendy 13
Charles 12
Jenny 12
Liz 12
Margaret 12
Roxanna 12
Sabrina 12
Susie C 12
Jimmy F 11
Leslie 11
Allison 10
Katie 10
Kristin 10
Mary Blythe 10
Owen 10
Stacey 10
Frank 9
Jessica 9
John G. 9
Todd 9
Alicia 8
Anne Tyler 8
Caroline Mc 8
Carolyn 8
Prancey 8
Tiffany 8
Anne 7
Dolly 7
Kristen 7
Michael S. 7
Drew 6
Jennifer 6
James 5
Jim 5
Matthew 5
Sally 5
Dan B 4
Dave D 4
Michael 4
Barbara 3
Laurie 3
Maggie 3
David P. 2
Jeremy 2
Sam 2
Steef 2

4th Quarter

2011-10-04T08:16:00.000-07:00

Monday:
555 - Out and back on Peachtree - 3 miles total - 1,003 reps of core and leg exercises. 1003 on 10/03
830 - Princess did 3 miles, 1,003 reps on the Garden Hills Loop

Tues:
555 - Out and back on the grass with a final 800 = 3 miles + 600 repetitions of shoulder/back/arm exercises
830 - Princess did strides on the grass at The Frank + 600 reps of shoulder/back/arm exercises

Peachtree Road Boot Camp is not your typical "boot camp". Most of the other boot camps in town don't run. They don't meet every day. They don't exercise the entire hour on the days they do meet. There is an absolute ton of standing around. It would drive most of us crazy.

We try to do something different every day of the week. Many of us have a favorite workout. There is one guarantee we can make. If we show up all 5 days of the week, we will get to do that favorite workout.

There is a core group of folks who have adopted Boot Camp. It is now part of our lives. We meet every week day and exercise for an hour. This is a special time of the year for us. The seasons are changing. As the temperature cools off, the smog dies down and the sky becomes clearer. This morning a group of us witnessed a shooting star.(never see that in the gym). Many of us are wearing gloves and pants for the first time this year.

Reminder: Just because our children, friends, family and co-workers eat Halloween candy does not mean we have to. We have proof that laying off sugar combined with daily exercise will reduce fat. For those of us who want our muffin top and ass to shrink, STOP putting garbage in our mouths.

Day 15 of 30

2011-09-30T09:11:00.000-07:00

Nearly 60 beautiful people graced the quiet landscape in and around The Beltline this morning. The primary focus of this mornings exercise was core body muscles. We did a ton of sit ups, crunches, planks & back bends. We also always crank out our share of push ups.

Boot Camp is thriving with large participation and a high level of fitness. There are three weeks left in the current session. Most of the participants are showing up 3 or 4 days a week. A serious group of motivated regulars are showing up every day. There is a subtle difference between the two. The ones that show up every day are in better shape. They can do more exercises. They look better doing them and of course, they run faster.

A WORD ABOUT UNITY

2011-09-29T09:40:00.000-07:00

GEESE;
A WORD ABOUT UNITY
As each bird flaps it's wings, it creates an "uplift" for the bird following.

By flying in a "V" formation, the whole flock adds a 71% longer flying range than if each flew alone.

LESSON; People who share common direction and sense of community can get where they travel on the thrust of one another. Whenever a goose falls out of formation, it suddenly feels the drag and resistance of trying to fly alone, and quickly gets back into formation to take advantage of the "lifting power" of the bird immediately in front.

LESSON; If we have as much sense as a goose, we will stay in formation with those who are headed where we want to go. The geese in formation honk from behind to encourage those up front to keep their speed.

LESSON; We need to make sure our honking from behind is encouraging not something less helpful. When a goose gets sick or shot down, two geese drop out of formation and follow him down to help protect him. They stay with him until he is either able to fly again or dies. Then they launch out on their own, either with another formation or to catch up with the original flock.

LESSON; If we have as much sense as the geese, we'll stand by each other like they do. When a goose gets tired of leading the formation, he will retire to the rear to take advantage of the maximum lift (draft), while another goose moves forward to take a turn at leading the formation.

LESSON; If we have as much sense as a goose, we will take a turn in the lead when the time comes.

Christine 14
Harriott 14
Jodi 14
Kaffee 14
Lisa 14
Cindy Neal 13
Gary 13
Susie Mac 13
Cindy 12
Kathleen 12
Holly 11
Irene 11
John S 11
Mary 11
Mary D. 11
Barb 10
Caroline 10
Charles 10
Dave B 10
Glamour 10
Kerry 10
Sabrina 10
Ellie 9
Jenny 9
Jimmy F 9
John O'Neill 9
Liz 9
Mary Blythe 9
Paige 9
Allison 8
John G. 8
Katie 8
Leslie 8
Margaret 8
Owen 8
Stacey 8
Susie C 8
Wendy 8
Caroline Mc 7
Frank 7
Jessica 7
Roxanna 7
Alicia 6
Anne Tyler 6
Drew 6
Kristin 6
Todd 6
Anne 5
Carolyn 5
Dolly 5
Jim 5
Sally 5
Tiffany 5
Dan B 4
James 4
Jennifer 4
Kristen 4
Matthew 4
Michael 4
Michael S. 4
Prancey 4
Dave D 3
Barbara 2
David P. 2
Jeremy 2
Sam 2
Maggie 1
Steef 1

Cocktail Party

2011-09-28T08:51:00.000-07:00

Johnny on the spot

Runners can be characterized generally as a care free group of people. Anyone willing to put on their underwear and run down the street cant take themselves too seriously. Running gets the juices flowing. Runners usually sweat. But the juices inside get flowing too. Our blood is pumping more oxygen to our muscles. Our brains are producing adrenalin, testosterone and endorphin. There is a lot going on. The net effect is something along the lines of getting high. It has long been called "runners high."

A group of people running, talking and exercising together may sound something like a cocktail party. Peachtree Road Boot Camp would look more like the pretty people cocktail party.

The pretty people cocktail party is all inclusive. Everyone is invited. Occasionally, we run across someone not so pretty who can not keep up. Feeling excluded and a little lonely (jealous), they lash out us. They scream at us. They try to run us off.

It happened 3 times today. A new Boot Camp record: Old Fat Cop on Peachtree, Super nice security at Lenox, Cranky lady at the old folks home on W Paces.

Fit is the new Phat...so get with it

2011-09-27T11:00:00.000-07:00

Adult Obesity

Obesity is common, serious and costly.

•About one-third of U.S. adults (33.8%) are obese.

•No state has met the nation's Healthy People 2010 goal to lower obesity prevalence to 15%. The number of states with an obesity prevalence of 30% or more has increased to 12 states in 2010. In 2009, nine states had obesity rates of 30% or more. In 2000, no state had an obesity prevalence of 30% or more.

•Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of death.

•In 2008, medical costs associated with obesity were estimated at $147 billion; the medical costs paid by third-party payors for people who are obese were $1,429 higher than those of normal weight.
Obesity affects some groups more than others.

•Non-Hispanic blacks have the highest rates of obesity (44.1%) compared with Mexican Americans (39.3%), all Hispanics (37.9%) and non-Hispanic whites (32.6%).

•Among non-Hispanic black and Mexican-American men, those with higher incomes are more likely to be obese than those with low income.

•Higher income women are less likely to be obese than low-income women.

•There is no significant relationship between obesity and education among men. Among women, however, there is a trend—those with college degrees are less likely to be obese compared with less educated women.

•Between 1988–1994 and 2007–2008 the prevalence of obesity increased in adults at all income and education levels.

www.MLKDay5K.com

Atlanta is one of the Fattest Cities in the World. Here is the Fitness Challenge for 2012:

Run and or exercise for the first 15 days of the new year. Then, run this race. 16 days of continuous exercise will establish a pattern. Once a pattern is established, there is a chance that a change in fitness can occur.

Christine 12

Harriott 12
Jodi 12
Lisa 12
Cindy Neal 11
Gary 11
Kaffee 11
Mary 11
Susie Mac 11
Cindy 10
Holly 10
Irene 10
John S 10
Kathleen 10
Barb 9
Charles 9
Dave B 9
Glamour 9
Mary Blythe 9
Mary D. 9
Sabrina 9
Caroline 8
Ellie 8
Jenny 8
John O'Neill 8
Kerry 8
Paige 8
Allison 7
Caroline Mc 7
Jimmy F 7
John G. 7
Katie 7
Leslie 7
Liz 7
Margaret 7
Owen 7
Stacey 7
Susie C 7
Wendy 7
Drew 6
Frank 6
Jessica 6
Kristin 6
Roxanna 6
Alicia 5
Anne Tyler 5
Dolly 5
Sally 5
Anne 4
Carolyn 4
Dan B 4
James 4
Jennifer 4
Jim 4
Matthew 4
Tiffany 4
Todd 4
Dave D 3
Kristen 3
Michael 3
Michael S. 3
Barbara 2
David P. 2
Jeremy 2
Prancey 2
Sam 2
Steef 1

day 11 of 30

2011-09-26T12:08:00.000-07:00

Group training looked good today in Buckhead. Throngs of beautiful people moved effortlessly across the fields like schools of fish gliding through the open seas. The exercises were snappy. There was the typical Monday morning chatter. We have something special going on right now. Participation is up and attendance is good.

Christine 11
Gary 11
Harriott 11
Jodi 11
Lisa 11
Cindy Neal 10
Kaffee 10
Mary 10
Susie Mac 10
Cindy 9
Irene 9
John S 9
Kathleen 9
Mary Blythe 9
Barb 8
Dave B 8
Ellie 8
Glamour 8
Holly 8
Mary D. 8
Sabrina 8
Allison 7
Caroline 7
Charles 7
Jenny 7
Jimmy F 7
John G. 7
John O'Neill 7
Katie 7
Kerry 7
Leslie 7
Paige 7
Wendy 7
Caroline Mc 6
Frank 6
Jessica 6
Liz 6
Margaret 6
Owen 6
Roxanna 6
Stacey 6
Susie C 6
Anne Tyler 5
Dolly 5
Drew 5
Kristin 5
Sally 5
Alicia 4
Anne 4
Carolyn 4
Dan B 4
James 4
Jennifer 4
Jim 4
Todd 4
Dave D 3
Kristen 3
Matthew 3
Michael 3
Michael S. 3
Tiffany 3
Barbara 2
David P. 2
Jeremy 2
Sam 2
Prancey 1
Steef 1

MB

2011-09-21T08:59:00.000-07:00


Mary Blythe with her workout buddies

MB has had a roller coaster of a year. One frosty morning in January, she shared some wonderful news about her engagement. Soon after that, she brought us the heart wrenching news of her cancer. Over the weeks and months of 2011, we received daily updates of chemotherapy and wedding plans. There were good and bad days. There were smiles and tears all along the way.

Many folks might abandon the workout. Who can have a job, plan a wedding, be a fiancee, get chemo and make the workout every day? Mary Blythe.

Our beautiful bride to be has walked through life with absolute grace and dignity. Now she is ready to walk down the isle. Our best wishes to happy couple.

MB

2011-09-20T12:41:00.000-07:00

The Ladies are dead serious about exercise. Female participation is up. More importantly, the Gals are showing up every day and working hard. We have the brightest most beautiful ladies in Atlanta working out with us daily. To see a pack of lovely ladies smiling and chatting as they hammer a workout that would kill the average earth girl is "A thing of beauty."

Mary Blythe 8
Christine 7
Cindy 7
Cindy Neal 7
Gary 7
Jodi 7
Kaffee 7
Lisa 7
Mary 7
Mary D. 7
Allison 6
Ellie 6
Harriott 6
Holly 6
Sabrina 6
Susie Mac 6
Wendy 6
Caroline 5
Dave B 5
Irene 5
Jimmy F 5
John O'Neill 5
John S 5
Kathleen 5
Kerry 5
Leslie 5
Stacey 5
Barb 4
Caroline Mc 4
Charles 4
Frank 4
Glamour 4
Jenny 4
Jessica 4
John G. 4
Owen 4
Paige 4
Anne Tyler 3
Dan B 3
Dolly 3
Drew 3
James 3
Jennifer 3
Katie 3
Kristen 3
Liz 3
Michael 3
Roxanna 3
Sally 3
Susie C 3
Alicia 2
Barbara 2
Dave D 2
David P. 2
Jeremy 2
Kristin 2
Margaret 2
Matthew 2
Michael S. 2
Anne 1
Carolyn 1
Jim 2
Sam 1
Steef 1
Tiffany 1
Todd 1

Greatest Of All Time

2011-09-15T09:13:00.000-07:00

G.O.A.T.

Greatest Of All Time Group Training took a detour today. Click here to see todays special route

Self Proclaimed Greatest Of All Time

Track Stars are arguably the cockiest, most arrogant athlete's on earth. Among these neurotic nut cases, 100M champs take the cake. Maurice Greeen was "The Fastest Man on Earth" for a number of years. His claim of being the G.O.A.T. was a little sketchy in his day. With Usain Bolt's quantum leap into a realm never conceived of by human beings, Mo's claim carries even less weight. BTW, Usain Bolt will be on TV tomorrow.

Now here is a famous goat

Click here to see the goat explination

Day 30

2011-09-09T10:21:00.000-07:00

Way to Go Lisa & Mary. These beautiful, thin, young ladies survived 6 weeks of daily exercise. They made a commitment on the first day and stuck to it. When they were out of town and had to miss a workout, they did a double to make it up. In order to do a double and keep a streak, that requires 3 workouts in 25 hours somewhere in the week. Both these girls have jobs and lives outside of the workout that are very demanding. Daily exercise did not wear them down or steal from other activities. On the contrary, they have more energy now than when they started.

In addition to exercising every day, Lisa stopped drinking soda. The combination of daily exercise and a little nutritional awareness is going to cost her a ton of money. She is running out of things to wear. Nothing fits any more.

The always lovely Mary is just a baby. She should be fit and fabulous. But, look at the twenty somethings we see around town. They are chunky monkeys. These porkers get out of college and let themselves go. Not our girl. She is hammering daily with the finest, fittest women in Atlanta.

Thanks to everyone on the list below for making this the best group training in Atlanta. These names are Boot Camp.

9/11 Victory Run for American Legion, Atlanta, Chastain Park, 2:00 p.m.;

New 6 week session starts Monday.

Lisa 30

Mary 30
Gary 26
Caroline 24
John S 24
Mary Blythe 24
Michael 24
Alicia 23
Jodi 23
Harriott 22
Irene 22
Kaffee 22
Leslie 22
Susie C 22
Allison 21
Tiffany 21
Christine 20
John O'Neill 20
Holly 19
Jim 19
Paige 19
Charles 18
Frank 18
Margaret 18
Carolyn 17
Cindy 17
Dave B 17
Jennifer 17
Jimmy F 17
Glamour 16
Caroline Mc 15
Drew 15
John G. 15
Mary D. 14
Owen 14
David P. 13
Steef 13
Kerry 12
Kristen 11
Sally 11
Wendy 11
Matthew 10
Michael S. 10
Barb 8
Dave D 8
Paul 7
Dolly 6
Sam 6

Day 27 of 30

2011-09-07T08:03:00.000-07:00

We have often called the corner of Peachtree Rd and Peachtree Battle "the epicenter of the universe". Lately, the gravitational pull has been quite negative. A few weeks ago, we heard the gun shots that killed the Burger King Bandit. Last week we were visited by the purse snatcher.

Today we witnessed a violent wreck 75 meters from an otherwise serene, somewhat pedestrian workout. It sounded like CRASH, Bang Bang. We originally thought the bang bang were shots being fired. It was one of the crashed cars flipping down Peachtree. Apparently, the PoPo pulled over a young man in a stolen car around Peachtree and W Paces. Deciding that a conversation was not in his best interest, he floored it. The Fuzz knew this bandito was bad news. The report was that 7 cop cars were chasing him south bound at HIGH speed. The car in the front of the picture was taking a right on Peachtree from Ptree Battle when CRASH Bang Bang. No one died.

If you are a news Junkie, come to Boot Camp. You will get the news as it happens.

Someone picked up Alicia's key this morning by mistake.

Crazy 8's 5 miles 500 reps today

Lisa 28

Mary 26
Gary 24
Mary Blythe 24
Caroline 22
John S 22
Alicia 21
Jodi 21
Susie C 21
Allison 20
Harriott 20
Irene 20
Kaffee 20
Leslie 20
Michael 20
Tiffany 20
Holly 19
Jim 19
Christine 18
John O'Neill 18
Charles 17
Paige 17
Carolyn 16
Dave B 16
Frank 16
Jennifer 16
Jimmy F 16
Margaret 16
Cindy 15
Glamour 14
John G. 14
Mary D. 14
Caroline Mc 13
David P. 13
Drew 13
Owen 12
Steef 12
Kerry 11
Kristen 10
Michael S. 10
Sally 10
Wendy 10
Matthew 9
Dave D 8
Barb 7
Paul 7
Dolly 6
Sam 6

Days 26 & 27 of 30

2011-09-06T10:19:00.000-07:00

The 3 wise men? The 3 Blind Mice? The Three Stooges?

John S., Jimmy and Dave B. had a tough two days.

Monday - Run from E Rivers to Rooms to Go on the corner of Peachtree and Piedmont. While hanging out at rooms to go, these gentlemen and others lifted weights while cheering for the finishers of The Buckhead Sizzler. It was a little bit of a carnival atmosphere. We were able to provide a boost for our friends in the race while getting pumped up. The crew ran back after. Call it 5 miles 500 reps. Most of the reps were with two 5 pound weights in each hand. We doubled up.

Tuesday - 26 folks showed up this morning. It did not rain on us. We started with an innocent set of stair step aerobics and a few exercises in the stump garden. Then we circled the school and back around to the track. We lined up and ran a cruise quarter, then ran up the center set of stairs 5 times. That was the first set. Then we did another 200 reps of lower body exercise underneath the breezeway at the top of the stairs, ran half way around the school to the track, lined up and did another cruise quarter and another 5 times up the stairs. 2 sets. Then we did another 200 reps on the stairs followed by.....cruise quarter and 5 stairs (3rd set). Then we went back to the stump garden for a final 200 repetitions of various lower body exercise. Having completed 800 reps, we lined up on Peachtree Battle and ran a Muscogee Mile. This workout is what we like to call a "race effort."

Lisa did everything over the two days except the final Muscogee Mile. The Three Amigos did it all and looked good doing it. Its back to back workouts like these that let you know you are in shape.

Lisa 27

Mary 26
Mary Blythe 24
Gary 23
Caroline 21
Jodi 21
John S 21
Alicia 20
Leslie 20
Susie C 20
Allison 19
Harriott 19
Holly 19
Irene 19
Kaffee 19
Michael 19
Tiffany 19
Jim 18
Christine 17
John O'Neill 17
Charles 16
Dave B 16
Paige 16
Carolyn 15
Frank 15
Jennifer 15
Jimmy F 15
Margaret 15
Cindy 14
Mary D. 14
Caroline Mc 13
David P. 13
Glamour 13
John G. 13
Drew 12
Steef 12
Owen 11
Kerry 10
Michael S. 10
Kristen 9
Matthew 9
Sally 9
Wendy 9
Dave D 8
Barb 7
Paul 7
Dolly 6
Allison FSU 5
Liz 5
Sam 5
Hector 4

500 core + 500 legs = 1,000

2011-09-02T08:56:00.000-07:00

555 - Garden hills 3.5 miles.
830 - Beltline 3.5

Both groups cranked out 500 core (mostly push ups) then finished with 500 lower body exercises. Dudes, there are some chicks doing real push ups better than you. Come on now. Please see Gary and Jimmy for inspiration and peer instruction.

Put another week into the books.

We ice our sore muscles and tendons for twenty minutes of every hour. Put a clock on it. If it hurts, ice it. Ice is the miracle cure. Whenever a college football player or a major league pitcher come off the field, what is the first thing they do? ICE ICE baby.

The fall racing season is here. Take it easy the day before the day before a race and the day after the day after. Rest two day before, recover two days after.

Attendance
Lisa 25
Mary 25
Mary Blythe 24
Gary 22
Caroline 21
Jodi 21
Alicia 19
Holly 19
John S 19
Kaffee 19
Leslie 19
Michael 19
Susie C 19
Tiffany 19
Allison 18
Harriott 18
Irene 18
Jim 18
John O'Neill 17
Christine 16
Charles 15
Frank 15
Margaret 15
Paige 15
Carolyn 14
Dave B 14
Jennifer 14
Mary D. 14
Cindy 13
David P. 13
Glamour 13
Jimmy F 13
Caroline Mc 12
John G. 12
Drew 11
Owen 11
Steef 11
Michael S. 10
Kerry 9
Sally 9
Dave D 8
Matthew 8
Wendy 8
Paul 7
Dolly 6
Sam 5
Hector 4

Boys in Blue

2011-09-01T11:36:00.000-07:00

It is just a job they do. We trust the boys in blue. Our heros came through again today. While we were working our shoulders, backs and arms to the bone on the field, a purse snatcher was prowling around the E Rivers parking lot helping himself to the contents of our cars.

The thief was apprehended. Although our friends did lose cash, phones and wallets, some of their stuff was recovered.

How to prevent theft:

1) Drive a piece of crap
2) Never lock it
3) keep the keys in the ignition

This formula has worked for years.

Lisa 24
Mary 24
Mary Blythe 23
Gary 21
Caroline 20
Jodi 20
Kaffee 19
Michael 19
Susie C 19
Alicia 18
Holly 18
Irene 18
John S 18
Leslie 18
Tiffany 18
Allison 17
Harriott 17
Jim 17
John O'Neill 16
Christine 15
Frank 15
Charles 14
Jennifer 14
Margaret 14
Mary D. 14
Paige 14
Carolyn 13
Dave B 13
Jimmy F 13
Cindy 12
David P. 12
Glamour 12
Caroline Mc 11
Drew 11
John G. 11
Owen 11
Steef 11
Michael S. 10
Dave D 8
Kerry 8
Kristen 8
Matthew 8
Sally 8
Paul 7
Wendy 7
Barb 6
Dolly 6
Sam 5
Hector 4

Day 23

2011-08-31T11:23:00.000-07:00

Lisa 23
Mary 23
Mary Blythe 22

Gary 20
Caroline 19
Jodi 19
Kaffee 19
Michael 19
Susie C 19

Holly 18
Alicia 17
Allison 17
Irene 17
John S 17
Leslie 17
Tiffany 17
Harriott 16
Jim 16

John O'Neill 15
Charles 14
Christine 14
Frank 14
Jennifer 14
Margaret 14
Paige 14
Carolyn 13
Dave B 13

Jimmy F 12
Cindy 11
David P. 11
Glamour 11
Caroline Mc 10
Drew 10
John G. 10
Owen 10
Steef 10
Michael S. 9

Dave D 8
Kristen 8
Matthew 8
Sally 8
Kerry 7
Paul 7
Barb 6
Dolly 6
Wendy 6
Allison FSU 5
Liz 5
Sam 5
Hector 4
Amy 3
Anne 3

Day 22

2011-08-30T07:58:00.000-07:00

hippie group workout

When we work out in the group every day, we begin to identify with the group. We recognize peoples stride, their shoes, clothes, the way they exercise. We also begin to take ownership of the workout. It becomes our workout. We start getting with the rhythm of each exercise in the hour, each hour in the week, each week in the month and the changing of the seasons. As the days and weeks and years go by we see the changes that occur as a product of daily exercise. One interesting observation is we see folks "loosen up." We become more familiar with the group, with the exercises, the routine and with ourselves. We get a solid understanding of what we got under the hood. This knowledge gives us a little more freedom to be ourselves and to be comfortable in our own skin. Some of us will never break 5 minutes for a mile or do 30 pull ups. That's okay. There is always room to improve and progress. Daily exercise does that for us. Also, folks that work out outdoors tend to be a little hippie. Basically, we are running around the streets in our underwear, rolling around in the grass, hugging trees, sweating, spitting, and running with our shoes off. Pretty earthy.

555 = Church Run 3 miles/780 reps of leg exercises
PBC = Parking Deck 2.5 miles/720 reps of leg exercise

Name Attendance

Lisa 22
Mary 22
Mary Blythe 21
Gary 19
Kaffee 19
Michael 19
Caroline 18
Holly 18
Jodi 18
Susie C 18
Alicia 16
Allison 16
Irene 16
John S 16
Leslie 16
Tiffany 16
Harriott 15
Jim 15
Jennifer 14
John O'Neill 14
Charles 13
Christine 13
Frank 13
Margaret 13
Paige 13
Carolyn 12
Dave B 12
Jimmy F 11
Caroline Mc 10
Cindy 10
David P. 10
Glamour 10
John G. 10
Steef 10
Drew 9
Owen 9
Dave D 8
Kristen 8
Michael S. 8
Kerry 7
Matthew 7
Paul 7
Sally 7
Barb 6
Dolly 6
Wendy 6
Allison FSU 5
Liz 5
Hector 4
Sam 4
Anne 3

Gass on the Grass

2011-08-29T10:53:00.000-07:00

The average daily calorie burn of the Super Friends of Peachtree Road Boot Camp is around 2,000. Two grand does NOT take into account the workout. The workout provides 600-800. The "smolder" that occurs after the workout is good for another 300-500. Ever notice that we sweat AFTER we get out of the shower? That is "the smolder." For those of us who work out every day, "THE SMOLDER" creates a pile of smoldering coals that burn long after the workout and never really burn out. Just about the time the coals are about to go from warm to cold, we get up, kick the tires and light the fires. By the time the workout is over, we have been running the engines wide open for long enough to get the coals white hot again.

The average daily calorie burn of a Super Friend that works out every day is over 3,000. What happens over months and years of daily exercise is our metabolism picks up and the natural burn rises to 3,500-4,000. We like to say: "if the furnace gets hot enough it will burn anything." While that is true, keeping the furnace hot for weeks and months can burn away a lot of sins from the past. What are we burning? FAT.

crazy eights on the field at E Rivers

Running on the flat grass beats everything for pure cardio.

NAME Attendance
Lisa 21
Mary 21
Mary Blythe 20
Michael 19
Gary 18
Kaffee 18
Caroline 17
Holly 17
Jodi 17
Susie C 17
Leslie 16
Alicia 15
Allison 15
Harriott 15
Irene 15
John S 15
Tiffany 15
Jim 14
Christine 13
Jennifer 13
John O'Neill 13
Carolyn 12
Charles 12
Frank 12
Margaret 12
Paige 12
Dave B 11
Glamour 10
Jimmy F 10
John G. 10
Steef 10
Caroline Mc 9
Cindy 9
David P. 9
Dave D 8
Drew 8
Kristen 8
Owen 8
Matthew 7
Michael S. 7
Paul 7
Sally 7
Barb 6
Dolly 6
Kerry 6
Allison FSU 5
Liz 5
Wendy 5
Sam 4
Amy 3
Cleve 3
Hector 3
Mary D. 3
Prancey 3
Anne 2
Betsy 2
Stacey 1

Church Run - 3 miles 800 reps

2011-08-25T09:14:00.000-07:00

We are the elite. We are hard chargers. We posses the type of drive and motivation reserved for A personalities.

Type A:
The theory describes a Type A individual as ambitious, aggressive, business-like, controlling, highly competitive, impatient, preoccupied with his or her status, time-conscious, and tightly-wound. People with Type A personalities are often high-achieving "workaholics" who multi-task, push themselves with deadlines, and hate both delays and ambivalence.

We pack two hours of a typical workout into one. We get after it every day. We have hard days, medium days and easy days but NO OFF days. Everyone else does that.

We have to work out every day. In addition to having motors that don't quit, there seems to be a high level of intelligence in our group (instructors excluded.) Minds and bodies that operate at a high level can not remain idle. When we miss a workout, we miss the thousand calorie burn required daily to release the abundant energy we were blessed/cursed with. If we don't work out we are not going to be tired enough to fall asleep. Our brains will kick in and keep us occupied all night with thinking.

The best option for super powered hard chargers is to get up and do the workout.

Lisa 19
Mary 18
Mary Blythe 18
Michael 18
Gary 16
Jodi 16
Kaffee 16
Caroline 15
Harriott 15
Holly 15
Irene 15
Susie C 15
Alicia 14
Allison 14
Jim 14
Leslie 14
Tiffany 14
John S 13
Jennifer 12
John O'Neill 12
Carolyn 11
Christine 11
Dave B 11
Charles 10
Frank 10
Margaret 10
Paige 10
Jimmy F 9
Steef 9
David P. 8
Glamour 8
John G. 8
Kristen 8
Caroline Mc 7
Cindy 7
Dave D 7
Paul 7
Barb 6
Drew 6
Owen 6
Allison FSU 5
Dolly 5
Kerry 5
Liz 5
Matthew 5
Michael S. 5
Sally 5
Amy 3
Cleve 3
Mary D. 3
Prancey 3
Sam 3
Wendy 3
Betsy 2
Hector 2

days 17@18

2011-08-24T12:41:00.000-07:00

Day 17 - Flash Mob on the movie set. We got kicked out. 4 miles - 500 reps
Day 18 - Out and Back - 4 miles 680 reps

Day 16

2011-08-22T08:37:00.000-07:00

This is typically the time of year heavy training prepares athletes for fall sporting events. Here is a sample of our groups weekend:

PRUMC Boot Camp instructors Jenna & Jimmy plus others:
7 miles on bike around big loop at Stone Mountain
100 repetitions (25:Squats, Lunges, Push ups, Sit ups)
Run up Stone Mountain, another 100 reps
another 7 miles on bike then 100 more reps
run up Stone Mountain again and then another 100 reps
then a 3rd lap around Mountain on bike plus another 100 reps
---------------------------------------------------------------
21 mile bike, 6 miles run, 500 reps = 2 1/2 hours

10 year old John Owens: 4X100 strides, then 6X400 (91,89,88,88,88,90) w/105 second standing recovery in-between each quarter at 1PM Saturday. It was 100 degrees on the track.

Matty, Amy, Keith, Beast = Hammered on the roads Saturday morning

Kip: 16 mile run Sat, Wake board 5 hours, 8 mile run Sunday night (this guy does a sick number of pull ups)

Monday Morning we had 37 people run The Belt Line. 3.25 miles 680 repetitions of various core exercises.
Belt line

at 8:29, Princess Boot Camp had its glorious reunion. We are together again for the best hour of every day. Today was a standard Church Run, 3.25 miles 600 repetitions of various core exercises
Church Run

Lisa 16
Mary Blythe 16
Michael 16
Mary 15
Kaffee 14
Gary 13
Harriott 13
Jodi 13
Leslie 13
Alicia 12
Caroline 12
Holly 12
Irene 12
Susie C 12
Tiffany 12
Allison 11
Carolyn 11
Jim 11
John S 11
Jennifer 10
John O'Neill 10
Christine 9
Dave B 9
Frank 9
Paige 9
Charles 8
Steef 8
Glamour 7
Jimmy F 7
John G. 7
Kristen 7
Margaret 7
Paul 7
Barb 6
Caroline Mc 6
Dave D 6
Allison FSU 5
Cindy 5
David P. 5
Liz 5
Dolly 4
Matthew 4
Sally 4
Amy 3
Cleve 3
Drew 3
Mary D. 3
Owen 3
Prancey 3
Betsy 2
Kerry 2
Michael S. 2
Sam 2
Anne 1
Hector 1
Stacey 1

Half way through this session

2011-08-19T08:26:00.000-07:00

M - Crazy 8s - 5 miles, 500 repetitions of various core exercise
T - Church Run - 4 miles, 720 repetitions of various leg exercises
W - Belt line - 4 miles, 720 repetitions of various core exercises
Th- Down and Backs - 4 - 800 repetitions of upper body exercise
F - Garden Hills - 4 - 660 repetitions of various core exercises
----------------------------------------------------------------------------------
Lots of Fun - 21 miles - 3,400 reps

Those of us who are showing up every day are among the elite in fitness in Atlanta. Anyone can do one, two or three of these workouts a week. It takes a highly motivated, dedicated, strong willed, strong minded bad ass to survive a week with this group. We show up every day and hammer, by the numbers.

We can not come to your house, pull you out of bed, stuff you in the car and force you to show up every day. But, we promise that we will be here waiting for you, every day.

Michael 16
Lisa 15
Mary Blythe 15
Mary 14
Kaffee 13
Gary 12
Harriott 12
Jodi 12
Leslie 12
Tiffany 12
Alicia 11
Caroline 11
Holly 11
Irene 11
Jim 11
Susie C 11
Allison 10
Carolyn 10
Jennifer 10
John S 10
Dave B 9
Frank 9
John O'Neill 9
Charles 8
Christine 8
Paige 8
Steef 7
Caroline Mc 6
Glamour 6
Jimmy F 6
John G. 6
Kristen 6
Margaret 6
Paul 6
Allison FSU 5
Barb 5
Cindy 5
David P. 5
Liz 5
Dave D 4
Sally 4
Amy 3
Cleve 3
Dolly 3
Mary D. 3
Matthew 3
Prancey 3
Betsy 2
Drew 2
Kerry 2
Owen 2
Sam 2
Anne 1
Michael S. 1
Stacey 1

Day 14

2011-08-18T08:56:00.000-07:00

down and back on the grass

Good days and bad days. We all have them. No matter what, we are going to eat, sleep and visit the water closet. Those are the only things we know for sure. What we add to that becomes a choice. Most of us choose to ad exercise to our primary daily functions.

Do we allow depression & anxiety to disrupt our daily primary functions? Yes. Sometimes we don't eat or sleep for one reason or another. Do we skip workouts because we "just don't feel like it?" Yes we do. Is it something that becomes a habit? No. We know that if we workout every day, we are going to be hungry and need to replace the calories we burned. We also know that we will be tired and will sleep better.

Lisa 14
Mary 14
Mary Blythe 13
Michael 13
Harriott 12
Jodi 12
Kaffee 12
Gary 11
Holly 11
Irene 11
Leslie 11
Susie C 11
Tiffany 11
Allison 10
Alicia 10
Caroline 10
Jim 10
Carolyn 9
Jennifer 9
John S 9
Christine 8
Dave B 8
Frank 8
John O'Neill 8
Paige 8
Charles 7
Caroline Mc 6
Jimmy F 6
Margaret 6
Steef 6
Cindy 5
Glamour 5
John G. 5
Kristen 5
Liz 5
Paul 5
Allison FSU 4
Barb 4
David P. 4
Amy 3
Cleve 3
Dave D 3
Dolly 3
Mary D. 3
Matthew 3
Prancey 3
Sally 3
Betsy 2
Sam 2
Anne 1
Drew 1
Kerry 1
Owen 1
Stacey 1

The Best Workout in Atlanta

2011-08-17T09:00:00.000-07:00

Mid week review:
Monday - Crazy 8s - 5 miles, 500 repetitions of various core exercise
Tuesday - Church Run - 4 miles, 720 repetitions of various leg exercises
Wednesday - Belt line - 4 miles, 720 repetitions of various core exercises
----------------------------------------------------------------------------------
Lots of Fun - 13 miles - 1,940 reps

No one is doing this stuff. Show me another group that gets around like us. Who puts up these kind of numbers? No one. We have found a heck of a formula. It works. The front is competing for awards in races against folks who are running 40-60 miles a week. How can we do that? The exercises! 28 miles a week with 3,000 repetitions = 45 miles a week of running only. We get the benefit of maintaining a heart rate/calorie burn for an hour each day of someone running 7 miles. Yet, we are not beating ourselves up, pounding the pavement and wearing down. Quite the opposite, we are building lean bodies that are strong with nice lines.

Mary 14
Lisa 13
Harriott 12
Mary Blythe 12
Michael 12
Holly 11
Irene 11
Jodi 11
Kaffee 11
Leslie 11
Susie C 11
Allison 10
Caroline 10
Gary 10
Jim 10
Tiffany 10
Alicia 9
Carolyn 9
Jennifer 9
John S 8
Paige 8
Charles 7
Christine 7
Dave B 7
Frank 7
John O'Neill 7
Caroline Mc 6
Jimmy F 6
Margaret 6
Steef 6
Cindy 5
Glamour 5
John G. 5
Liz 5
Paul 5
Barb 4
Kristen 4
Amy 3
Cleve 3
Dave D 3
David P. 3
Dolly 3
Prancey 3
Sally 3
Allison FSU 3
Betsy 2
Mary D. 2
Matthew 2
Sam 2
Anne 1
Kerry 1
Stacey 1

Day 12

2011-08-16T13:09:00.000-07:00

Name Attendance
Mary 13

Lisa 12
Harriott 11
Irene 11
Mary Blythe 11
Michael 11
Caroline 10
Holly 10
Jodi 10
Kaffee 10
Leslie 10
Susie C 10
Tiffany 10
Gary 9
Jennifer 9
Jim 9
Allison 8
Alicia 8
Carolyn 8
Paige 8
Dave B 7
Frank 7
John S 7
Caroline Mc 6
Charles 6
Christine 6
John O'Neill 6
Margaret 6
Cindy 5
Glamour 5
Jimmy F 5
Liz 5
Paul 5
Steef 5
John G. 4
Kristen 4
Amy 3
Barb 3
Dave D 3
Dolly 3
Prancey 3
Allison FSU 2
Betsy 2
David P. 2
Mary D. 2
Sally 2
Sam 2
Anne 1
Cleve 1
Kerry 1
Stacey 1

Crazy 8s

2011-08-15T09:33:00.000-07:00

CHIP OWENS 17:17
JAMES WOODWARD 19:10
JOHN O'NEILL 20:27
DAVE BAKER 20:43ELIZABETH MCMAHON 22:25
MATTHEW WELDEN 22:24
AMY GLAHN 22:25
MICHAEL SINITIERE 22:40CHARLES GARDNER 24:41

Crazy 8s as slow as grass grows

We ran 5 miles and did 500 repetitions of various exercises on the soft grass this morning. click on the link above to see the details.

Crazy 8s:
1) allow us to stay on the grass (good for legs)
2) keeps us together
3) we get to listen to music
4) allows parents to duck out to handle kids
5) is cooler near the creek than on Hot Peachtree
5) don't have to worry about getting run over by crazy drivers
6) Don't have to worry about being verbally accosted by angry clergy men
7) Usually get in longer runs
8) have a bathroom available
9) have a pull up bar available
10) it works

Day 9

2011-08-11T11:47:00.000-07:00

Registration is going to close for the 5K around Chastain Saturday morning

21 folks have made 67% of the workouts. 9 people have made 89% of the workouts. Lisa & Mary are still perfect.

We absolutely know that working out every day is good for you.

Do you eat every day? Do you sleep every day?

So your eating and sleeping every day. Your sucking down grocries and laying around. Stuffing your face and checking out. Oh thats great. Lets just have a few more brownies before I go to bed. While im being a complete slack bag, why dont I just turn off that alarm, roll over and go back to sleep.

Lisa 9
Mary 9
Harriott 8
Irene 8
Jodi 8
Mary Blythe 8
Michael 8
Susie C 8
Tiffany 8
Caroline 7
Holly 7
Jennifer 7
Jim 7
Kaffee 7
Leslie 7
Paige 7
Allison 6
Alicia 6
Carolyn 6
Gary 6
Margaret 6
Charles 5
Christine 5
Cindy 5
Dave B 5
Frank 5
Liz 5
Glamour 4
Jimmy F 4
John O'Neill 4
John S 4
Paul 4
Amy 3
Dolly 3
Barb 2
Betsy 2
Caroline Mc 2
Dave D 2
Kristen 2
Prancey 2
Steef 2
Anne 1
John G. 1
Sally 1
Sam 1
Stacey 1

Thanks Jason. We will miss you.

Urban Assault Team

2011-08-10T08:11:00.000-07:00

Burger King Robber Shot Dead - Irene and Lisa, read all the way down. Lay runs with her 9.

Its getting dark. Happens every year. As the dog days of Summer turn to Fall, the days get shorter and the nights get longer.

This morning we fixed our eyes toward the heavens to witness one of the joys of Triple Nickel... meteor showers.

Dont miss tomorrows workout. Show up 10 minutes early

We did catch at least one spectacular shooting star this morning.

Just before that we heard the gun shots. It took us about two and a half minutes to get to the crime scene. Johnny Laws were everywhere. Man the blue lights were flashing. There must have been a dozen John Q. Laws on the scene in less than 4 minutes. According to Lizzard, the perpetrator was alive and apprehended at 5:58am. When she drove by, Johnny was standing over him execution style. We can only speculate that the bandit had another concealed weapon he decided to show the officer. 7 shots. That's what we heard.

So we started our workout right there at the crime scene. How many boot camps do 40 push ups across the street from an Urban Assault scene? We ran up and down Peachtree Street doing exercises and watching the show. Cop cars and Fire Trucks were screaming up and down the whole workout. The Fire Men even waved to us.

We did 810 repetitions of various core body exercises and ran 4 miles. 810 on 8-10. Fun with numbers.

Name Attendance

Lisa 8
Mary 8
Michael 8
Harriott 7
Holly 7
Irene 7
Jodi 7
Mary Blythe 7
Paige 7
Tiffany 7
Allison 6
Alicia 6
Caroline 6
Jennifer 6
Jim 6
Kaffee 6
Leslie 6
Margaret 6
Susie C 6
Carolyn 5
Charles 5
Cindy 5
Dave B 5
Gary 5
Liz 5
Christine 4
Frank 4
Amy 3
Glamour 3
Jimmy F 3
John O'Neill 3
John S 3
Barb 2
Betsy 2
Caroline Mc 2
Dave D 2
Dolly 2
Kristen 2
Paul 2
Steef 2
Anne 1
Prancey 1
Sally 1
Sam 1
Stacey 1

Lia Alice Sinitiere

2011-08-08T12:40:00.000-07:00

Michael S and his bride welcomed Lia Alice into the world July 30th. She is 8pounds 2 oz and 20".

To say Michael was out of shape when he joined us is a severe understatement. Harriott, Kaffee and Holly were waxing the floor with his ass on their easy days. God bless them. They would hang back just to make sure he wouldn't get lost or die.

Michael stuck around. One day we told him to "Grab your gumption." (insert real word)...He did. Now his daughter will never see him as a completely broken down slack assed pansy.

Michael hammers at the front daily and is a fine, refined otherwise defined "Stud". We are happy for Lia and her parents.

Week one

2011-08-05T10:52:00.000-07:00

Juice plus sports - We were just notified of an upcoming event about "Living Life to the PLUS" with Dave O'Brien. Have you ever heard of him? He will be speaking at the Gwinnet Place Marriott Hotel on Monday August 15th at 7 pm. We have a few complementary tickets for anyone who might like to attend. All tickets must be accounted for since this will be a large event.

He has run over 400 races and appeared on two TV survival shows and he ran four dessert races (155miles each- Chile, Gobi, Sahara, Africa. His mission is to show the world what the body can do with good nutrition. The neat thing about him is he was never an athlete and just started running a few years ago. He is currently 58 and passing up all the younger, more fit kids who had much more training and experience running.

WEEK ONE

Monday - Old School Basic Training on Campus
Tuesday - Fitness Test plus diagonals
Wednesday - Beltline
Thursday - Jason's combinations
Friday - Garden Hills
Sat - Open Workout

American Medical Association: 60 minutes of exercise EVERY day

Written by Ilana Katz MS, RD, CSSD on March 30, 2010

American Medical Association: 60 minutes of exercise EVERY day or you will gain weight. Yikes! That bulletin was all over the news recently. If you are not excited about 60 minutes of exercise EVERY day – read this article thoroughly.

My first reaction was “that isn’t news, that study was published years ago”. I was surprised to see this bulletin “AMA: 60 minutes of exercise EVERY day “ on every news channel recently so I did a bit of investigation on your behalf.

The recommendation for 30 minutes of exercise a day we have become accustomed to is the amount needed to prevent disease and obtain other health benefits. The recommendation of 60 minutes of exercise a day I recalled is from a 2002 report by the Institute of Medicine which suggests 60 minutes of exercise a day are needed to prevent weight gain. In fact the recent study that made the news resulted from researchers questioning the 2002 report.

So what is the real scoop?

First, note that these recommendations are aimed at women who want to avoid weight gain but are not willing to change their diet.

Avoid weight gain by understanding the science behind energy balance.

The number of calories you eat and the number of calories you use each day controls your weight. Calories are a measure of energy. A calorie is loosely defined as a measurement of the energy needed to increase the temperature of a gram of water by 1 °C.

In your body stored calories are stored energy. Energy stored above and beyond what you need to get through the day we call fat.

1.If the calories you ingest EQUALS the calories you burn, your weight will stay the same. NO stored energy.

2.If the calories you ingest ARE GREATER THAN the calories you burn there is an increase in stored energy and you will gain weight. (Positive energy balance).

3.If the calories you ingest ARE LESS THAN the calories you burn there will be a decrease in stored energy and you will lose weight. (Negative energy balance)

So, to lose weight you need to take in fewer calories than you use.

You can lose weight by:
•becoming more physically active or
•by eating fewer calories.

Your choice.

Exercise or Diet?

To lose one pound of fat, you need to “burn” 3500 calories. (Roughly because it would take 3500 calories of heat energy to dissipate a pound of fat.) Do you know how many calories you burn running a mile? About 100.

What is 3500 / 100?

Thus, based on the energy equation, if you reduce your calories by 500 calories per day (3500 calories in a week) you can lose one pound of fat in that week. Or if you run 5 miles a day, you can burn the equivalent of 3500 calories in a week.

Conversely, if you eat an extra 3500 calories, you will gain one pound of fat. The equation is not that simple but it works as a base of measurement for you to reach your goal of losing weight.

Weight Loss success makes weight loss harder to maintain.

Weight loss studies have shown that when we diet, the weight we lose is on average 75 percent fat and 25 percent muscle. This is bad news, because the less muscle we have on our body the fewer calories we need to maintain our weight. So just when we have adjusted to a certain calorie intake we need LESS CALORIES just to maintain our weight!

The good news is, you can reduce this muscle loss by adding resistance or strength training to your regular exercise routine. Hence the recommendation by the AMA to do at least 60 minutes of exercise a day.

Most people have a hard time digesting this amount of exercise per day, and if this is just to maintain weight, imagine what it takes to then lose weight. Who has time for all the extra working out?

How much exercise do I need?

Now there are some flaws to this overly general recommendation from the AMA today.

The intensity level in the AMA study was defined as moderate, but what if the intensity were high, very high in fact, like in the interval training work outs I provided to you recently. Would the duration still need to be 60 minutes a day?

Other than initial weight and intensity, other complexities that would need to be accounted for in determining “how much” exercise is enough include age, lifestyle (many people start an overall healthy program and thus incorporate a healthy eating plan simultaneously), history (for example an eating disorder history could play havoc on an individual’s metabolism, and it may take a lot more exercise to burn calories than average), etc.

Men have it easier when it comes to losing weight

An important point to note is that men do not have to do as much exercise as women to get the same weight management results. This too has a science factor behind it. Men have larger muscle groups and carry more weight on average for stature, than women. Therefore a women’s initial body weight would also add a factor into how many calories she burns per hour. Larger and leaner bodies burn more calories than smaller and or less muscular bodies.

So… What Do I DO?

There is so much variation on individuals and their metabolic rates, that stating 60 minutes of exercise is the magic number, seems somewhat out there. However, the take home message is solidified in science and that is that one does need a calorie deficit to lose weight. Whether the caloric deficit comes from:

1.Finding out your individual calorie requirements based on body composition goals as described in the Metabolic Boost program to raise your metabolism

2.Move intensely for a shorter duration by seeing how to burn fat

3.Move less intensely for a longer duration

As long as you take action, you can lose weight. Read what these people did to lose weight. Remember, nothing changes if nothing changes.

Mile

2011-08-02T10:47:00.000-07:00

4 laps. Its a magic distance. For track and field enthusiast, the 100M and the Mile are the marquee events. Top billing and appearance fee's go the fastest. While the 100 is pure adrenaline, power and speed, the mile is a hunt. Its simple: you either hunt, or you be hunted. While the 100 is pure animal instinct, the mile is a thinking man's race. Do I go out hard and hang on? or, do I lay back and wait for the perfect time to strike? As is sometimes the case, the hunt is a pack effort to overtake a record with more than one alpha trying to steal the prize.

Next Six Week Session Starts Monday

2011-07-29T10:20:00.000-07:00

It has been an honor and our pleasure to work out with Peachtree Road Boot Camp this summer. This is a special group. We ask for a lot. We ask folks to show up every day and work hard. It is the commitment of each and every one of us that makes this group so special. We accomplish far more together together than we ever can alone.

Name Attendance

Jodi 30
Caroline 27
Cindy 27
Tiffany 27
Michael S. 26
Jennifer 24
Glamour 23
John G. 23
Paige 23
John O'Neill 22
Lisa 22
Mary Blythe 22
Adrienne 21
Angela P. 21
Anne 21
Christine 21
Dolly 21
Mary 21
Jim 20
Margaret 20
Matthew 20
Hector 19
Holly 19
Susie C 19
Allison 18
Charles 18
John S 18
Kaffee 18
Allison FSU 17
Brittany 17
Caroline Mc 17
Kerry 17
Kristen 17
Dave D 16
Gary 16
Harriott 16
Maggie 16
Barb 15
Dave B 15
Amy 14
Irene 14
Jimmy F 14
Sally 14
Steef 14
Leslie 13
Kristin 12
Cleve 11
Carolyn 10
Fred 10
Jenny 10
Stacey 10
Paul 9
Prancey 8
Susie Mac 8
Lisa M. 7
Michael 7
Roxanna 7
Dan Dan 5

Sell it

2011-07-28T12:54:00.000-07:00

There is not another group training like us anywhere in Atlanta. We never pass another group on the Beltline, on Church properties, Up and Down Peachtree, occasionally in Garden Hills but never in the heart of Buckhead or around Lenox. No one does what we do.

People have a good time in these workouts. Vagrancy, Trespassing and avoiding becoming motor meat are nice distractions from the hard work we do every day. And the people in The Pack are entertaining too. We are a very social pack.

None of this happens without THE PACK. The larger The Pack, the more energy it provides for us to feed on.

Invite someone to join us Monday. Do it right now. Help us keep The Pack alive.

Name Attendance

Jodi 29
Caroline 26
Cindy 26
Tiffany 26
Michael S. 25
Jennifer 23
John G. 23
Glamour 22
Paige 22
Adrienne 21
John O'Neill 21
Lisa 21
Mary Blythe 21
Angela P. 20
Anne 20
Christine 20
Dolly 20
Mary 20
Matthew 20
Jim 19
Margaret 19
Susie C 19
Allison 18
Charles 18
Hector 18
Holly 18
John S 18
Allison FSU 17
Caroline Mc 17
Kaffee 17
Kerry 17
Gary 16
Harriott 16
Kristen 16
Brittany 15
Dave D 15
Maggie 15
Amy 14
Barb 14
Dave B 14
Irene 14
Jimmy F 14
Sally 14
Leslie 13
Steef 13
Kristin 12
Cleve 11
Fred 10
Jenny 10
Carolyn 9
Stacey 9
Paul 8
Prancey 8
Susie Mac 8
Lisa M. 7
Michael 7
Roxanna 7
Dan Dan 5

Grind

2011-07-27T12:50:00.000-07:00

We who are together every day, sharing the best hour of every 24 cycle, understand the profound importance of strict discipline. We understand the importance of every workout and how the combination of days can temper our minds and bodies. We understand the importance of every minute of each workout and how stress and rest combine to produce the exact desired outcome. We also understand the commitment to every single repetition of exercise in every workout. We understand the quality of exercise (form, range of motion) are as important as quantity.

Name Attendance
Jodi 28
Caroline 25
Cindy 25
Tiffany 25
Michael S. 24
Jennifer 23
John G. 23
Adrienne 21
Glamour 21
Lisa 21
Mary Blythe 21
Paige 21
Christine 20
Dolly 20
John O'Neill 20
Mary 20
Matthew 20
Anne 19
Susie C 19
Allison 18
Angela P. 18
Hector 18
Jim 18
John S 18
Margaret 18
Allison FSU 17
Caroline Mc 17
Charles 17
Holly 17
Kerry 17
Gary 16
Harriott 16
Kaffee 16
Kristen 15
Amy 14
Barb 14
Brittany 14
Dave B 14
Dave D 14
Irene 14
Jimmy F 14
Maggie 14
Sally 14
Kristin 12
Leslie 12
Steef 12
Cleve 11
Fred 10
Jenny 10
Carolyn 9
Paul 8
Prancey 8
Stacey 8
Susie Mac 8
Lisa M. 7
Michael 7
Roxanna 7
Dan Dan 5

Last Week of the July Session

2011-07-25T11:23:00.000-07:00

Last week:
M - Beltline 4 miles 700 reps
T - Track workout 4 miles 700 reps
W - Garden Hills 3 miles 800 reps
T - Memorial Park 5 miles 500 reps
F - Out and Back 3 miles 1,000 reps
S - Crazy 8s 4 miles 400 combo's
_________________________________
6 days, 23 miles 4,100 repetitions of various exercise

There were no easy days. Tuesday was a race effort and Thursday was a tempo run. The other days were medium at the least.

We said it many times, "There is no group training like this Atlanta." Anybody can hang with us for any one of these workouts. The trick is to make them all.

Today we took a leisurely stroll along the beltline. We cut off the exercise at 540 reps, ran back to E Rivers and used the final 10 minutes to run barefoot on the field.

Name Attendance

Jodi 26
Caroline 24
Tiffany 24
Cindy 23
John G. 22
Adrienne 21
Jennifer 21
Michael S. 21
Paige 21
Glamour 20
Lisa 20
Mary Blythe 20
Christine 19
Dolly 19
Susie C 19
Angela P. 18
Anne 18
John O'Neill 18
John S 18
Mary 18
Matthew 18
Allison 17
Allison FSU 17
Caroline Mc 17
Hector 17
Charles 16
Harriott 16
Holly 16
Jim 16
Kaffee 16
Kerry 16
Margaret 16
Gary 15
Amy 14
Barb 14
Brittany 14
Irene 14
Jimmy F 14
Kristen 14
Sally 14
Dave D 13
Maggie 13
Dave B 12
Kristin 12
Leslie 12
Steef 12
Cleve 11
Fred 10
Jenny 10
Carolyn 8
Paul 8
Prancey 8
Susie Mac 8
Lisa M. 7
Michael 7
Roxanna 7
Stacey 7
Dan Dan 5

One Thousand

2011-07-22T08:58:00.000-07:00

A Grand, a Geezil, a Dime, a Thundo, Ten Hundreds

We ran North on Peachtree this morning. We stopped and dropped frequently. This mornings exercise targeted the core body muscles. We were reeling off 100 counts like they were hand fulls of M&M's...easy.

I don't care who you are, 1,000 repetitions of anything is tough. Add running to that and what do you get? The most in shape platoon anywhere in Atlanta. There is not another group training at this level. The fitness here is HIGH. Even the regulars are peaking. We can see it in each others strut; In each others voice; In each others eyes. We strike fear into the hearts and minds of the folks outside. This group is rolling like the afternoon thunder.

Name Attendance

Jodi 24
Caroline 23
Cindy 23
Tiffany 23
Jennifer 21
John G. 20
Michael S. 20
Paige 20
Adrienne 19
Lisa 19
Christine 18
Dolly 18
Glamour 18
John S 18
Mary 18
Mary Blythe 18
Susie C 18
Allison 17
Allison FSU 17
Angela P. 17
Anne 17
Hector 17
Matthew 17
Harriott 16
Holly 16
Jim 16
John O'Neill 16
Kaffee 16
Kerry 15
Margaret 15
Amy 14
Barb 14
Charles 14
Gary 14
Irene 14
Jimmy F 14
Kristen 14
Brittany 12
Dave B 12
Dave D 12
Kristin 12
Leslie 12
Maggie 12
Sally 12
Cleve 11
Steef 11
Caroline Mc 10
Fred 10
Jenny 10
Prancey 8
Susie Mac 8
Carolyn 7
Michael 7
Paul 7
Roxanna 7
Stacey 7
Lisa M. 6
Dan Dan 5
Holli 5
John B 4
Kathleen 4
Arnaud 3
Frank 3
Sheridan 3
Wendy 3
Jennifer B 2
Sam 2

Intervals

2011-07-19T06:44:00.000-07:00

Half mile jog
stretch
one set of suicides, one stadium stairs, one hard quarter mile
800M @ 5K race pace (400M second group)
5X stadium stairs
400M @ 5K race pace (2X200M second group)
one stadium stairs/ stumps garden push ups and dips
recovery phase (light weight training/high reps)
800M @ 5K race pace (2X200M second group)
5X stadium stairs
Light weight training

Name Attendance

Caroline 21
Jodi 21
Cindy 20
Tiffany 20
Jennifer 18
Anne 17
John G. 17
Michael S. 17
Paige 17
Adrienne 16
Allison 16
Christine 16
Hector 16
John S 16
Kaffee 16
Mary 16
Allison FSU 15
Angela P. 15
Dolly 15
Lisa 15
Margaret 15
Mary Blythe 15
Susie C 15
Barb 14
Harriott 14
Holly 14
Jim 14
Kerry 14
Matthew 14
Glamour 13
Jimmy F 13
John O'Neill 13
Amy 12
Charles 12
Gary 12
Irene 12
Kristen 12
Kristin 12
Leslie 12
Brittany 11
Cleve 11
Dave B 11
Dave D 11
Caroline Mc 10
Fred 10
Jenny 10
Sally 10
Maggie 9
Steef 9
Prancey 8
Susie Mac 8
Carolyn 7
Michael 7
Paul 7
Roxanna 7
Stacey 7
Lisa M. 6
Dan Dan 5
Holli 5
John B 4
Kathleen 4
Arnaud 3
Frank 3
Sheridan 3
Wendy 3
Jennifer B 2
Sam 2

Interval Training Workouts Improve Speed and Endurance

Intervals training workouts that vary exercise intensity help build fitness fast

By Elizabeth Quinn,

Interval training has been used by athletes for years to build fitness. Interval training combines short, high intensity bursts of speed, with slow, recovery phases, repeated during one exercise session. An early form of interval training, "Fartlek" (a Swedish term meaning 'speed play') was casual and unstructured. A runner would simply increase and decrease his pace at will.
Today, athletes use more structured interval training workouts and HIT (High Intensity Training) to build speed and endurance. This variation of interval training and speed work can be a simple or sophisticated routine, but the basics are still the same as the original fartlek training.

What is Interval Training?

Interval training is built upon alternating short, high intensity bursts of speed with slower, recovery phases throughout a single workout. The interval workouts can be highly sophisticated and structured training that is designed for an athlete based upon his or her sport, event and current level of conditioning. An interval training workout may even be designed based upon the results of anaerobic threshold testing (AT) that includes measuring the blood-lactate of an athlete during intense exercise.

How Interval Training Works:

Interval training works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to "pay back" this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

It's thought that by performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

The Benefits of Interval Training:

Interval training adheres to the principle of adaptation. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance.

Interval training also helps avoid injuries associated with repetitive overuse, common in endurance athletes. Intervals also allow an athlete to increase training intensity without overtraining or burn-out. Adding intervals to a workout routine is also a great way add cross training to an exercise routine.

Interval Training Burns More Calories:

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise, but you may pay a price. There are risks inherent in high intensity training, so it's important to know both the the benefits and dangers of high intensity training.

Interval Training Workout Routines:

Designing the right interval training routine can be sophisticated or casual. Elite athletes may go to sports performance lab to have blood lactate and exercise metabolism testing performed to determine the best interval training routine. On the other end of the spectrum, you can use the casual "speed play" interval training (fartlek). With this routine, simply pay attention to how you feel and set your intensity and duration accordingly.

Beltline

2011-07-18T09:47:00.000-07:00

The Faces of Fitness

Beltline

Monday always has a good crowd. This morning was no exception.We wanted to take it a little easy. It wound up being medium. The paces were fairly slow but we did crank out 700 repetitions of various core exercises (100 push ups, 100 bicycles, 20 Six Count Ab Builders, plus 400 other).

We are entering the Dog Days. These are the 3 weeks before the kids go back to school. Its hot. There is no college football yet. Its hot. All of the wild flowers from the spring are dead. Its hot. The big race is over and there is nothing BIG we are training for. Its humid. This is where the grind sets in. We have a few grinders that are making every workout. Its no wonder they are working through the crowd and making their way to the front. Anyone can hang with us for one or two workouts a week. The challenge is to make 5 or 6 workouts in a week. It is in the The Grind that the biggest change in fitness can occur.

1)When the alarm goes of, make sure your feet hit the ground (the preacher would say knees). 2)Walk out the front door. If we do just these two simple steps every day, there is a high probability that exercise will happen.

Name Attendance

Caroline 20

Jodi 20

Cindy 19

Tiffany 19

Anne 17

Jennifer 17

Paige 17

Adrienne 16

Christine 16

Hector 16

John G. 16

Kaffee 16

Michael S. 16

Allison 15

Allison FSU 15

John S 15

Margaret 15

Mary 15

Angela P. 14

Dolly 14

Kerry 14

Lisa 14

Mary Blythe 14

Susie C 14

Barb 13

Harriott 13

Holly 13

Jim 13

John O'Neill 13

Matthew 13

Glamour 12

Jimmy F 12

Kristin 12

Leslie 12

Amy 11

Charles 11

Cleve 11

Dave B 11

Gary 11

Irene 11

Kristen 11

Brittany 10

Caroline Mc 10

Dave D 10

Fred 10

Jenny 10

Sally 10

Maggie 9

Prancey 8

Steef 8

Susie Mac 8

Carolyn 7

Michael 7

Paul 7

Roxanna 7

Stacey 7

Lisa M. 6

Dan Dan 5

Holli 5

John B 4

Kathleen 4

Arnaud 3

Frank 3

Sheridan 3

Wendy 3

Jennifer B 2

Sam 2

Church Run/Garden hills

2011-07-13T08:41:00.000-07:00

Today was the hottest day of the year. The temperature was almost 80 and the heat index was almost 90. It is crazy humid. We are losing 5 pounds of water weight per workout on average. Chosing to drink soda and coffee without 4 times as much water is the equivelant of running our cars without oil or water. The engine will burn up. Muscles will strain or tear. Tendons will be stiff. There will be headaches. Vision will come and go.

Please drink mucho agua.

We went medium today. 4 miles 600 reps. We did a bunch of push ups but mostly abdominal and core exercises.

Name Attendance

Caroline 17
Cindy 17
Jodi 17
Tiffany 17
Adrienne 16
Allison FSU 15
Anne 15
John G. 15
Kaffee 15
Margaret 15
Hector 14
Jennifer 14
Mary 14
Michael S. 14
Paige 14
Allison 13
Angela P. 13
Christine 13
Dolly 13
Jim 12
John S 12
Lisa 12
Barb 11
Cleve 11
Dave B 11
Glamour 11
Harriott 11
Jimmy F 11
John O'Neill 11
Kerry 11
Kristin 11
Leslie 11
Mary Blythe 11
Matthew 11
Susie C 11
Amy 10
Caroline Mc 10
Holly 10
Irene 10
Jenny 10
Kristen 10
Brittany 9
Gary 9
Sally 9
Charles 8
Dave D 8
Fred 8
Maggie 8
Susie Mac 8
Carolyn 7
Paul 7
Prancey 7
Roxanna 7
Stacey 7
Steef 7
Michael 6
Dan Dan 5
Holli 5
Kathleen 4
Lisa M. 4
Arnaud 3
Frank 3
John B 3
Sheridan 3
Wendy 3
Jennifer B 2
Sam 2

Ice Ice Baby

2011-07-12T09:16:00.000-07:00

We are drinking 200oz of water a day. That is a 32 oz water bottle X 6. Ice makes the water go down easier.

We like to play a little game. Its called "where's the ice?" Well, there is usually ice in the freezer at home. Some of us keep a 5 gallon bucket of ice next to the traditional ice bend. We constantly dump fresh ice into the spare ice to make room for new ice. Then there is the ice machine at PRUMC. It makes that flat square ice. We can pack our water bottles full with that ice. Office ice is okay. It is more like home freezer ice. Its sketchy thinking about who's dirty hands has been on the common area ice. We usually wash our ice before we add it to our water bottle. Sandwich shop ice and convenience store ice is stellar. Its is more like ice storm partially crushed ice. It melts fast so we have to really pack it in. Friends house ice is always fun; especially if their ice dispenser doesn't work. Then we get to look into their freezer and see their dirty little secrets (bottle of Patron and Absolut, that explains the bruises).

Ice any part of your body that hurts. Pound water all day. Then play the game "where's the next bathroom."

Name Attendance
Caroline 16
Cindy 16
Jodi 16
Tiffany 16
Adrienne 15
Anne 15
Allison FSU 14
Hector 14
John G. 14
Kaffee 14
Margaret 14
Mary 14
Allison 13
Dolly 13
Jennifer 13
Paige 13
Angela P. 12
Christine 12
Lisa 12
Dave B 11
Glamour 11
Jim 11
John S 11
Kerry 11
Michael S. 11
Amy 10
Barb 10
Caroline Mc 10
Cleve 10
Harriott 10
Irene 10
Jimmy F 10
John O'Neill 10
Kristen 10
Kristin 10
Leslie 10
Mary Blythe 10
Matthew 10
Susie C 10
Brittany 9
Gary 9
Holly 9
Charles 8
Dave D 8
Fred 8
Jenny 8
Sally 8
Carolyn 7
Maggie 7
Paul 7
Roxanna 7
Stacey 7
Steef 7
Susie Mac 7
Prancey 6
Dan Dan 5
Holli 5
Michael 5
Kathleen 4
Lisa M. 4
Arnaud 3
Sheridan 3
Wendy 3
Frank 2
Jennifer B 2
Sam 2

Beltline

2011-07-11T08:24:00.000-07:00

Beltline Boot Camp platoon style nature run in the city

Crazy Eights Saturday

The first half of the 2011 baseball season ended yesterday. The consensus is that The Atlanta Braves had a great first half.

Boot Camp started the second half of the current session today. As we have so many new folks, we waited 3 weeks before taking the entire group off campus. Our first trip together as one big happy family was to the new fan favorite "Beltline." If we click on the link above, we can see a map of our route this morning.

The beltline offers us an opportunity to commune with nature as we bond as a group. There was some bonding this morning. With all the chatter, it sounded like a cocktail party. Monday morning workouts are great. Everyone shows up (mostly to atone for the sins of the weekend.) The most common thing we hear is "how was your weekend?, How was your trip?" Boot Camp can be very social. Today's group was big with a lot of yapping.

We did manage to run 4 miles and crank out 700 repetitions of various core exercises.

Name Attendance
Caroline 15 - W1a
Cindy 15
Jodi 15 - W1b
Tiffany 15
Adrienne 14
Anne 14
Hector 14
Allison 13
Allison FSU 13
John G. 13
Kaffee 13
Margaret 13
Mary 13
Angela P. 12
Dolly 12
Jennifer 12
Paige 12
Christine 11
Dave B 11
Kerry 11
Lisa 11
Barb 10
Caroline Mc 10
Glamour 10
Jim 10
John O'Neill 10
John S 10
Kristen 10
Michael S. 10
Amy 9
Brittany 9
Cleve 9
Gary 9
Harriott 9
Irene 9
Jimmy F 9
Kristin 9
Leslie 9
Mary Blythe 9
Matthew 9
Susie C 9
Holly 8
Jenny 8
Sally 8
Carolyn 7
Charles 7
Dave D 7 - M1
Fred 7
Maggie 7
Paul 7
Roxanna 7
Stacey 7
Steef 7
Prancey 6
Dan Dan 5
Holli 5
Kathleen 4
Lisa M. 4
Michael 4
Susie Mac 4
Arnaud 3
Sheridan 3
Wendy 3
Jennifer B 2
Sam 2
Frank 1

Church Run.

2011-07-08T08:10:00.000-07:00

It was like old times at Boot Camp this morning. We had a big crowd. We went with the split squad this morning. The lucky crowd took a beating at the hand of Kipper. The Pack hustled. There was no waiting today. No slow running. Triple Nickel added a variation to the traditional Church Run that had been reserved for Princess Boot Camp only. They went over the river and through the woods to Garden Hills they go. There was a stop off at International School before we hit Peachtree again and the final stop at St. Phil's (home of the infamous Sam). The total was 4 miles, 700 repetitions of various core exercises.

Happy Birthday to The Queen Mother Harriott, Mother of The Great Harriott. It has been an absolute honor and a pleasure to watch her get younger as the years go by. Do you know the middle word in harRIOTt?

Name Attendance

Adrienne 14
Caroline 14
Cindy 14
Jodi 14
Tiffany 14
Allison FSU 13
Anne 13
Hector 13
Allison 12
Jennifer 12
John G. 12
Kaffee 12
Margaret 12
Mary 12
Angela P. 11
Dave B 11
Dolly 11
Paige 11
Caroline Mc 10
Christine 10
Jim 10
John O'Neill 10
John S 10
Kerry 10
Kristen 10
Lisa 10
Barb 9
Brittany 9
Cleve 9
Jimmy F 9
Kristin 9
Leslie 9
Michael S. 9
Amy 8
Gary 8
Harriott 8
Irene 8
Jenny 8
Mary Blythe 8
Matthew 8
Carolyn 7
Fred 7
Holly 7
Paul 7
Roxanna 7
Sally 7
Stacey 7
Steef 7
Susie C 7
Charles 6
Dave D 6
Maggie 6
Prancey 6
Dan Dan 5
Glamour 5
Holli 5
Kathleen 4
Lisa M. 4
Susie Mac 4
Arnaud 3
Michael 3
Sheridan 3
Wendy 3
Jennifer B 2
Sam 2

Peactree Road Race Pictures

2011-07-07T08:41:00.000-07:00

Transcend

2011-07-01T08:22:00.000-07:00

Suit Up & Show Up

2011-06-23T09:41:00.000-07:00

Name Attendance

Adrienne 4
Allison 4
Amy 4
Angela P. 4
Caroline 4
Cindy 4
Dolly 4
Jim 4
Jodi 4
John G. 4
John S 4
Kristen 4
Kristin 4
Lisa 4
Margaret 4
Michael S. 4
Stacey 4
Steef 4
Susie Mac 4
Tiffany 4
Allison FSU 3
Anne 3
Barb 3
Brittany 3
Caroline M 3
Christine 3
Cleve 3
Dave B 3
Gary 3
Harriott 3
Hector 3
Holli 3
Irene 3
Jennifer 3
Jimmy F 3
John O'Neill 3
Kaffee 3
Kerry 3
Mary 3
Mary Blythe 3
Matthew 3
Roxanna 3
Sheridan 3
Arnaud 2
Charles 2
Dan 2
Dave D 2
Jennifer B 2
Kathleen 2
Leslie 2
Paige 2
Wendy 2
Carolyn 1
Frank 1
Glamour 1
Holly 1
Lisa M. 1
Maggie 1
Michael 1
Paul 1
Sally 1
Sam 1

Brittany is a new Mom. Her baby is 14 weeks old. She started Boot Camp when her baby was 8 weeks old. On her first day of boot camp, she ran one mile in 8:59, did 40 push ups in 2 minutes and 37 sit ups. 6 weeks later, she took another fitness test. Monday's results: 1 mile 7:48, Sit ups 48, Push ups 58.

Show up every day, work hard, have fun. This deal works.

Peachtree Road Boot Camp

2011-06-21T09:36:00.000-07:00

We have a decent number of new participants. It is our job to make them feel welcome. Please make sure to say hello to the new folks and encourage them. We want them to feel comfortable while we beat them to near death.

The hay is in the barn. The $ is in the bank. There is nothing we can do now to improve our fitness for the Peachtree Road Race. All we can do now is hurt our race. Take it easy.

Name Attendance

Adrienne 2
Allison 2
Allison FSU 2
Amy 2
Angela P. 2
Arnaud 2
Barb 2
Caroline 2
Caroline M 2
Charles 2
Christine 2
Cindy 2
Dan 2
Dave B 2
Dave D 2
Dolly 2
Gary 2
Harriott 2
Hector 2
Holli 2
Jodi 2
John G. 2
John O'Neill 2
John S 2
Kerry 2
Kristen 2
Kristin 2
Lisa 2
Margaret 2
Matthew 2
Paige 2
Roxanna 2
Stacey 2
Steef 2
Susie Mac 2
Tiffany 2
Anne 1
Brittany 1
Cleve 1
Frank 1
Holly 1
Irene 1
Jim 1
Jimmy F 1
Kaffee 1
Leslie 1
Mary 1
Mary Blythe 1
Michael S. 1
Paul 1
Sam 1
Glamour - MIA
Prancer - MIA

Fathers Day 4 mile

2011-06-20T13:02:00.000-07:00

Solid rake as usual

Pack > Person

2011-06-17T11:34:00.000-07:00

For one hour of every day, like minded people gather together with a common interest and a common goal. We suit up & show up for a workout. No matter what happens in the other 23 hours of every day, we know that someone is going to be there waiting for us to join them. We don't always know who is going to show up or which workout we are doing. We try to build on the previous days and weeks and find a rhythm that ebbs and flows in intensity. There is somewhat of a method to the madness.

We are the engine that makes these workouts successful. It is a group effort. Every single person contributes to every single workout. We draw energy from the pack. It is in the pack that we get power. The power of the pack is far greater that the power of a person.

Name Attendance

Jodi 30
Amy 29
Jenny 28
John S 28
Kaffee 28
Susie Mac 28
Dolly 27
Stacey 27
Barb 25
Jim 25
Caroline 24
Dave B 24
Harriott 24
Holly 24
Jennifer 24
Todd 24
Irene 23
John G. 23
Lisa 23
Margaret 22
Matthew 21
Brittany 20
Gary 20
Kerry 20
Mary 20
Paige 20
Roxanna 20
Allison 19
Dave D 19
Frank 19
Michael S. 19
Carolyn 18
Christine 18
Allison FSU 17
Kathleen 17
Love 17
Jimmy F 16
John O'Neill 16
Kristin 16
Maggie 16
Mary Blythe 16
Caroline M 15
Cleve 15
Lisa M. 15
Fred 14
Mary D. 14
Sally 14
Arnaud 13
Charles 13
John Mears 13
Liz 13
Michael 13
Prancey 13
Wendy 13
CeCe 11
Charlie 11
John O. 10
Sheridan 10
Kristen 9
Molly 9
Cindy 8
Cole 8
Paul 8
Anne M 7
Chris 7
JoEllyn 7
Miller 7
Steef 7
Leslie 6
Sam 6
Slawek 6

It has been an honor and a pleasure to work out with this group of wonderful, beautiful people.

Beltline

2011-06-15T08:38:00.000-07:00

We executed the new fan favorite "Beltline" this morning. The Beltline is platoon style basic training that runs from Colonial Homes to Piedmont Hospital. This lush stretch of forest offers the platoon a quiet, relaxing morning out in a serene environment that allows us to commune with nature.

Once we emerged from the woods, we had some psychotic half witted woman honking her horn and flashing her headlights try to run over a few of our beauties. Another mile down Peachtree Street, these same Gorgeous Gals witness a "completely naked" man running down the street "straight at them" being chased by our boys in blue.

Typical morning....

Name Attendance
Jodi 28
Amy 27
Jenny 27
John S 27
Kaffee 27
Stacey 27
Dolly 26
Susie Mac 26
Todd 24
Barb 23
Caroline 23
Jim 23
John G. 23
Dave B 22
Harriott 22
Holly 22
Jennifer 22
Lisa 22
Irene 21
Margaret 21
Brittany 20
Gary 20
Mary 20
Roxanna 20
Allison 19
Kerry 19
Matthew 19
Carolyn 18
Dave D 18
Michael S. 18
Paige 18
Christine 17
Frank 17
Allison FSU 16
Jimmy F 16
Love 16
Mary Blythe 16
Cleve 15
John O'Neill 15
Kathleen 15
Maggie 15
Kristin 14
Lisa M. 14
Mary D. 14
Sally 14
Charles 13
John Mears 13
Liz 13
Michael 13
Prancey 13
Wendy 13
Fred 12
Arnaud 11
Caroline M 11
CeCe 11
Charlie 11
John O. 10
Kristen 9
Molly 9
Cole 8
Paul 8
Sheridan 8
Anne M 7
Chris 7
JoEllyn 7
Miller 7
Steef 7
Cindy 6
Leslie 6
Sam 6
Slawek 6

Schedule

2011-06-14T08:58:00.000-07:00

Boot Camp is not taking any time off this Summer. In fact, it appears that Boot Camp will run for 51 weeks this year. As soon as this session ends on Friday, a new session begins Monday June 20th. We are holding 5 workouts a day. We meet 5 days a week. That is 25 opportunities a WEEK to workout with with either a) the biggest MFer this side Arnold or b) one of the fastest crazy rednecks on two feet.

The cost for PRUMC Boot Camp (best group training program in Atlanta) is $250 or $45 dollars a week. This is THE BEST deal in Atlanta. NO ONE can offer such a complete program for less. It is the complete commitment of everyone involved (read:YOU) that makes this deal work.

Look at your calender now. Figure out when you will be available over the next 6 weeks. Ask your Boss/Wife when you will be traveling/home. Make the commitment NOW.

We will be collecting registration forms and fees next week for the session that runs from June 20th to July 29th. Decide NOW. If you have yet to pay for the current session, add next sessions registration cost to the check you are turning in tomorrow.