Jazzercise

We had twice as many women as men this morning. Thanks to the ladies and a hand full of fellas, we were able to have group training this morning.

This week has set up like this: Test, Legs, Core, Arms.

The arm workout really works shoulders and back too. We stay on the grass, which is the best surface available for running. We have a beautiful new yard that is quiet pleasant. E Rivers has been tranformed into a beautiful facility over the years. The hill has been cleared of scrub brush. We have a field house with real bathrooms. Lights flood the yard before dawn. It is the best boot camp facility in Buckhead.

While the Men ran down and back on the field, the ladies did various arm, shoulder and back exercises. Then they switched. The ladies ran while the men worked. There was some chickie tunes playing in the background. After two and a half miles worth of 120 meter strides and 600 repetitions of various upper body exercise, we lined up.

The Gentlemen ran 2 laps in 90, 98. The ladies hung with them for a lap. Lucy hung for two. We do these long intervals at the end of a workout to simulate racing. The idea is to become comfortable at faster paces when your body is tired.

Eat more fruit. Its sweet, comes in colorful packages and goes great with water.

http://connect.garmin.com/activity/45254846 555AM

http://connect.garmin.com/activity/45254839 Princess Boot Camp glorious return

Crazy 8s

http://connect.garmin.com/activity/45066110

Thanks to the love and generosity of the finest group of fitness fanatics in the world, we now have a permanent addition to the daily update. Also, thanks to The Professor for giving us the idea.

Hard, Medium, Easy. That's how this week has gone so far. Easy, medium, hard defines the rhythm of our program. We warm up easy, progress toward medium and hammer hard in nearly every workout. On some days, we spend more time hammering. Those are hard. Yesterday there was some hammering, but not too much. Medium. Today we enjoyed some quick paced strides across the grass but, we cut off the last mile in favor of stretching.

It is possible to train every day. The folks who win train every day. No days off. Streaks become possible only as a result of easy days. If there are no easy days, then the hard days wont be all that hard. True hard days are much harder if the proper amount of easy has proceeded it.

4 miles, 400 repetitions of various core exercise. We did 100 push ups, 40 back bends and 260 abdomen exercises. It was a walk in the park. It was as easy as eating a bag of M&M's.

Church Run

We hit the Holy Trinity on Peachtree Street this morning: Catholic, Baptist, Episcopal. We even had a Preacher in tow. Church Turn, Amen Corner, Jesus Junction was swarmed this morning by The Urban Assult Company. Folks were quietly and quickly moving from one Holy Ground to another cranking out repetitions of various lower body exercise. There were squats, lunges, step ups, leg presses, leg lifts, Kicks, bridges, calf raises and Plie. In all, we knocked out 700 repetitions. We traversed the earth 3 miles.

This group has been together all summer. We added a few this week. For the folks coming back, take it easy. I know you were working out with us before but, this group is strong and fast. Protect yourself.

It was soupy this morning. It felt like a high in humidiy. We have been promoting water a lot lately. It is very difficult to promote water. Water has so much competition. Here in the south, Coke and Sweet Tea are the only options with lunch. There is water, but most folks put it on a table to be polite.

Water is free. It is everywhere. We can walk into a convienence store with zero pockets and a water bottle and walk out with ice from the fountain. We have discovered that while drinking excessive amounts of water can increase your trips to the bathroom, it will reduce injury, sore ness and weight. It also speeds up revovery. So, when your packing your lunch, back pack, car, luggage and or breifcase, dont forget your water bottle.

Standard Army PT (physical training) Test.

Soldiers are required to take a physical fitness test at least twice per year. There are three events which are measured: push-ups, sit-ups, and a timed two-mile run.

http://usmilitary.about.com/od/army/l/blfitmal37to41.htm - men

http://usmilitary.about.com/library/milinfo/arfitness/blf37-41.htm - women

Men ages 37-41: Perfect score = 300
Push-up standard : 73 = 100
Sit-up standard: 76 = 100
2 mile run: 13:36 = 100

Women ages 37-41: Perfect score = 300
Push-up standard: 40 = 100
sit up standard: 76 = 100
2 mile run: 17:00 = 100

name, Push ups, sit ups, 2 mile run

Slawek, 54, 70, 12:45
John S. 75, 81, 12:45
Dave B. 57, 67, 12:45
Cleve, 70, 70, 13:16
Steef, 60, 65, 13:54
Caroline, 65, 75, 14:34
Lucy, 54,54,15:47
Nikki, 58, 60, 15:47
Casey, 42, 53, 15:45
Jennifer, 45, 52, 16:10
Marc, 40, 40, 16:10
Kerry, 55, X, 17:15
Fred, 45, 61, 16:32
Michelle, 55, 75, 18:17
Bob, 38, 60, 18:17
Kaffee, 76, 50, 18:18
Erin, 35, 49, 18:37
Mary Anne, 52, 54, 18:35

We

This is a "We" program. We get up every morning, we drive (some walk & or run), we park, we warm up, we get together, we stretch, we run, we exercise, we tell jokes, we watch the sun rise, we share stories, we share our goals, we sweat together, we encourage each other, we push each other, we pace each other, we shake hands, we hug, we see each other outside of boot camp, we learn about each others lives, we look after each other.

We need some more. Get some.

Attendance

Jennifer - 26
John S - 26
Colby - 26
Caroline - 24
Lisa - 24
Gary - 23
Kerry - 23
Charles - 21
Cleve - 21
Marc - 21
Harriott - 20
Lucy - 20
Charlie - 20
Kaffee - 20
Dave B -20
Emi - 19
Mary Anne - 18
David M - 18
Mary Blythe - 18
Matthew - 17
Jimmy F - 18
Wendy - 15
Prancer -14
Slawek - 14
Jimmy S. -14
Allison -14
Niki 14
Cassie - 13
Terri - 13
Irene 13
Sally - 12
Rich - 12
Michael 12
Dave D - 12
Oneill - 12
Bob - 12
Michelle - 11
Carolyn -11
Susan 9
Leslie 7 -
Amy - 6
Molly -4
Steef -6

Watch the end of a workout and take notice of who is still hanging around, hammering, styling and profiling. Look at who is holding their chin up, eyes fixed with the thousand yard stare, striking fear into the hearts of their fellows.

They are the ones at the top of this list.

Crazy 8s

543 repetitions of various core exercise, 5 miles.

Easy speed. We try to stay relaxed while we up the pace. The idea is to become more comfortable at faster paces. We relax our face(jaw), our shoulders, our hands, and our brains. The idea is stay as relaxed as possible while pushing. Child birth? May be why the ladies look so elegant and dignified as they hammer around the yard. They are built with a higher threshold for pain.

Thinking will not help you run faster. Usually, thinking gets in the way. No rational, sane brain recieves the input of stress and pain and spits out instructions that increase the negative stimulus. The more insane of us are a bit masochistic. That a different story.

Tell people about Boot Camp. This is a popular time of year to get in shape. Get some fresh blood.