Old School Platoon style P.T. Run

We stayed close to home today. We had less than 20 participants. We started out in the stump garden. We knocked out 200 reps of stair step aerobics, dips, leg presses, box jumps and over and backs(Side step aerobics). We ran around the school and stopped at the top of the hill, dug out the weights and carried them down the hill to the catty corner of the field. We simulated a TRX workout, did jazzercize with hand weights and V crunches on the bleachers (in 3 groups). We rotated from station to station. Swing set, Weights on track, bleachers. Those got us up to 400. Then, we ran up the center set of stairs and stopped at the picnic benches outside the cafeteria. We laid flat on our stomachs and did reverse leg lifts (kills butt and hams.) We then ran off campus down Ptree Battle. We stopped for sit ups, squats, lunges, took a right on Rivers and continued exercise with stair step aerobics on the retaining wall, then dips, then ran to Muscogee.

We alternated V crunches and squats at the base of Muscogee before hammering up to Ptree. Our total was 800. We exercised on the soft grass on the corner of Muscogee and Ptree (sit ups?) before running back the way we came. We finished exercise at the retaining wall before running back home. Upon our return, we took a squad to the catty corner, retrieved the hand weights, placed them on the drive way, then finished the workout with strides on the field.

3 miles, 1,000 repetitions of various Exercise (we hit everything today, total body). One thousand of anything is a lot.

After 20 opportunities since the Peachtree Road Race:

John S 19
Colby 18
Emi 18
Caroline 17
Lucy 17
Jennifer 17
Harriott 17
Lisa 16
Gary 16
Marc 16
Kerry 15
Charles 15
Kaffee 15
Wendy 15
David M 14
Cleve 14
Dave B 14
Charlie 13
Mary Anne 13
Bob 12
Prancer 12
Cassie 12
Mary Blythe 11
Jimmy F 11
Matty 11
Michelle 10
Jimmy S. 10
Dave D 10
Slawek 10
Terri 10
Rich 10
Susan 9
Sally 8
Niki 8
Leslie 7
Allison 7
J. Oneill 8
Michael 8
Carolyn 7
Irene 6
Lauren 3
Steef 2

Top women Emi, Caroline, Lucy, Jennifer, Harriott & Lisa are getting salty. They appear to be going for it. We can see the eye of the tiger in these girls. They are developing the 1,000 yard stare. They strike fear in the hearts and minds of other women (& Men). They chew up asphault like M&M's.

Neighborhood Stroll

Easy. We know today was easy because we were talking and laughing the entire workout. In the running community, these workouts are called "conversational." The intensity remains easy enough that we are able to carry on a conversation while we run and exercise. We ran to the Duck pond, front of Cathedral, through Baptist parking lot (no stairs today), down to Garden Hills Park, the GH Elementary, then Atlanta International School and finished in the Publix Parking Lot. Of course, we ran back to E Rivers (our home away from home.)

We ran an easy 4 1/2 and did 555 core exercise.

Arms

Yesterday was too hard. It was a beautiful thing to witness but, it exacted an expensive toll. We are going to have to dial it back the rest of the week. We ran strides on the grass, listened to music and worked the muscles above our belly button. We ran an 800 after. The quick Chicks split 95, 91.

Track

The world over, a quarter mile oval is a sacred proving ground where the community can come together for the purpose of fulfilling our physical awakening. PRUMC Boot Camp can go anywhere, any time for any thing. But, our discipline is deeply rooted in a lineage that comes from the TRACK. There is a Track Star is every one of us that is fighting to come out in a beautiful expression of SPEED.

Today we tapped in to the inner Track Star. In the spirit of giving, we took turns bearing the burden at the front of the pack. Each 120 meters down was followed by a walk/jog 80 before another hard 120. At the completion of each revolution, there was a recovery period were we switched our focus from hard running to core exercise. 15 laps, 40 reps per lap.

3.75 miles, 600 repetitions of various core exercise.

Over half way through this session, we can see who will impact their fitness the most:
Name # of workouts
John S 17
Colby 16
Caroline 15
Emi 15
Kaffee 15
Lucy 15
Jennifer 15
Lisa 14
Harriott 14
Charles 13
Charlie 13
David M 13
Gary 13
Kerry 13
Marc 13
Wendy 13
Bob 12
Cleve 12
Dave B 12
Mary Anne 11
Mary Blythe 11
Prancer 11
Cassie 11
Michelle 10
Jimmy S. 10
Jimmy F. 10
Dave D 10
Slawek 10
Terri 9
Susan 9
Rich 8
Sally 8
Matty 8
Niki 8
Leslie 7
Allison 7
J. Oneill 7
Michael 6
Carolyn 5
Irene 5
Lauren 3
Steef 2

Colby missed day one and has not missed another day. This kid is "dying unto himself" in order to be reborn a fast, fit stud.

Church Run

We enjoyed a nice crowd for a Monday morning. For those of us who are tempted to complain about the heat wave, please allow us to remember "the dead of winter."

Buckhead was illuminated this morning by a brilliant full moon...

The Full Buck Moon – July is normally the month when the new antlers of buck deer push out of their foreheads in coatings of velvety fur. It was also often called the Full Thunder Moon, for the reason that thunderstorms are most frequent during this time. Another name for this month’s Moon was the Full Hay Moon.

So we rolled like Thunder through Buckhead making Hay. We hit all of our favorite stops working all the muscles below our belly button.

3 miles 726 repetitions on 7/26.

Irene, Urene, we all rene

This wonderful glorious day a half a hundred years ago, a beautiful baby girl entered into this world. We have the great honor and privledge to spend an hour with this young lady every day. So we started the day with 50 push ups.

Then, we split up. The horses cantered off campus for a 40 minute run around Bobby Jones. We stopped along the way 10 times and rested our legs. During our 30 second recovery, we pumped out 20 push ups. The total was 5.5 miles, 250 push ups (a new record).

The foxes stayed on campus and recieved a core workout they will likely recall tomorrow morning when they get out of bed. There were muffins after.

We are half way through the current session. There are 15 workouts left in this session. Thats about 52.5 more miles and 9,000 more repetitions of various exercises. This group is getting tighter every workout. Lets keep it together.

Upper Body

Warm up. The point of showing up early is to warm up. Cold muscles don't stretch. Hanging around next to the wall stretching cold muscles does not prevent injury. The minimum requirement is 2 laps. Two laps, a bit of stretches followed by some strides can wake up our bodies, loosen up our muscles and get us ready for intense physical training. Showing up late and jumping into a workout with this crowd will absolutely get us hurt. This group hammers like no other. Many days are "race effort" workouts. No one would ever step to the line cold and wait for the gun.

We had two groups. Mostly men and women. Each group ran down and back on the grass while the other group did various exercises with hand weights. When the strides and exercise were over, we stepped to the line and waited for the gun. The quick chicks paced the pack through two laps. 95, 92. Not bad for a controlled effort at the END of a tough workout.

4 miles, 600 repetitions of various upper body exercise.