Atlanta BeltLine

We cruised the BeltLine for the last time this winter. We stopped 10 times in a 3.5 mile run for 20 push ups and 20 core exercises. Total was 200 push ups plus 200 abs = 400. 20 push ups is easy. We knocked out the first 5 sets, 20 in a row. The second five sets we broke up with the sit ups/ crunches/ bicycles. So the final sets were (10 push ups)+ 20 abs then(10 push ups). We were able to keep good form for sets of 10. I don't care how tired we are, we can always do another 10 push ups. Push ups are still the best exercise. Push ups incorporate the entire body. Today's workout was good old fashion basic training.

Crazy 8s

We ran 4 miles and did 400 core body exercises. (V sits, V crunches, bicycles, back bends, flutter kicks, leg raises, 6 count ab builders, Marine Corps style sit ups plus others. We had a nice crowd this morning.)

These are the days to get new participants to join us. Most of us were introduced to Boot Camp by someone doing Boot Camp. Most of our future participants will be invited by us.

People are talking about "what I am going to do in the new year." When you hear it, that is you cue. Invite them to join us. They may love it.

Church Run

We quickly cranked out the minumum this morning. 3 miles, 500 repetitions of various lower body exercise.

This is the week everyone makes new year resolutions. This is what we rarely hear:

1) I am going to eat more sweets
2) I am going to drink more wine and beer
3) I am going to exercise less, spend more time relaxing
4) I want to make less money
5) I would like to run a slower 10K
6) I would like to have major relationship drama

Success rate:
Recent research shows that while 52% of participants in a resolution study were confident of success with their goals, only 12% actually achieved their goals. Men achieved their goal 22% more often when they engaged in goal setting, (a system where small measurable goals are being set, such as, a pound a week, instead of saying "lose weight"), while women succeeded 10% more when they made their goals public and got support from their friends

Skeleton Krew

Dave D., Glamor, Kristen and Caroline did the old 4 1/2 loop. We then exercised our jaws for an hour across the street. It was a real quiet morning. No traffic, no line at the coffee shop.

In case you know anyone who may be looking for a way to increase their calorie burn, we are still meeting and looking for company to join us. Good prospects would include: 1) people who eat 2) folks who got new workout gear from Santa 3) anyone who wants to look/feel better 4) anyone interested in getting faster/stronger.

As Delmomte reminded us this morning; these are days we lay down a base that is the foundation for next year (think spring/summer/pool).

Twas the dawn before Christmas

And all through the streets, all the boot campers were preparing for yummy Christmas eats. The platoon was run by the golf course with care, with a star lit sky and crisp cool air. The children were nestled all snug in their beds, While their parents were breathing hard with faces cold and red. And Matty in his tights and I in my pants, we circled the neighborhood without Prance. While out on the lawn we always cause such a clatter, Its a wonder the fuzz doesn't appear to see what is the matter. Away to the South side we flew like a flash, Tore up the hills, back to Peachtree hauled ass. With a crusty old has been so lively and quick, I knew in a moment its that runner named Chip. More rapid than eagles his coursers they came, And he whistled, and shouted, and called them by name; "Now Christine now, Carolyn now, John S. and Maggie On, Harriott on, Holly, Fred, Daves, Michaels and Amy. To the top of the hill and over the wall! Now dash away! dash away! dash away all!" And they sprang to their feet when to his team gave a whistle, And away they all flew like the down of a thistle. But I heard them exclaim, as they ran out of sight, "Happy Christmas to all, and to all a good-night."

Less is more

This week has seen everything. We have had big crowds, kids, guests, old friends, Princess and Triple Nickel mixed, warm weather, cold weather, clear skies, cloudy. This mornings guest appearances featured two of the most beautiful State Champs Buckhead has every produced (sorry Cleve, your just cute.) These quick chicks haven't lost a step.

We did the old school brick workout. 3 miles 400 reps. We have really been taking it easy this week. We have been holding back in the workouts because we know there will be greater demands on us during the holidays. There is no point hammering; then being wasted for the rest of the day while the kids are home.

Friday Fun day tomorrow. Its the last chance for exercise before the fat man comes calling.

Wow

We had a huge crowd this morning. There were 7 kids, 6 guests and 25 regulars. We did crazy 8s on the soft field to the sounds of Christmas music. The little rascals hung in there pretty good. The ground was a little damp but we are experiencing a heat wave so it was a great trade off. It was fast and festive.

Thanks to everyone who invited guests. It was great to see friends from the past and meet new people. We will be out there again tomorrow and Friday. Please show up and invite more folks. The more. the Merry Merry...er.

4 miles (a few fast), 400 reps of core.

Free Boot Camp - tell your friends/family/nieghbors/co-workers/strangers

We had 34 participants today. Thanks to Mary Blythe for bringing Trey and Love for bringing Lachelle. These beautiful fitness Queens (among other beautiful fitness Queens)took advantage of the opportunity to invite a friend. It was fun for our ladies to demonstrate how much work goes into maintaining such a fine feline figure. It was an adventure for their friends.

Having a large crowd raises the energy in the pack. Please do the pack a favor and invite one person to join us tomorrow morning.

http://connect.garmin.com/activity/60196282

We climbed our way through Garden Hills until we reached the high point on Peachtree St a.k.a. PRUMC. We stopped for exercise at Covenant Pres., the field next to the Duck Pond, Christ the King, some body's yard, Garden hills Pool field, someone else's yard, Frankie Allen and finally, The Light on Peachtree. The Prodigal Son of PRUMC gave us a morning devotional, then we all hammered home (view splits).

Show up tomorrow and bring a friend. If you have been away, show up tomorrow. Today's blistering pace home guarantees a friendly conversational pace tomorrow.

Many Thanks

We would like to thank every single person who has attended our workouts for their participation. It is THE GROUP that makes group training.

We would also like to thank the group for the many gifts given to each other (the instructors most of all).

The best gift Boot Camp can give this year is... MORE BOOT CAMP!!!!

We are extending this session for another 2 weeks. That's right! The current session will roll right into the new year.

The next 10 days are also open to anyone else who wants to participate. For those of us who have been cranking out workouts daily, this is your chance to invite people to visit your workout. This includes children. (make sure we are on campus before bringing the little bitty ones)

This workout has so much to offer, really! Which other workout do you know gets verbally reprimanded by high profile city officials?...Before dawn?

We can guarantee to have you, your friends and your family kicked off of and out of the finest properties in Buckhead.

Please put out the word and help make us the largest group of trespassers that ever prowled these neighborhoods.

Kaffee 29
Gary 27
Fred 26
Susie Mac 26
Charlie 25
Matthew 25
John S 25
Love 24
Caroline 24
Shanna 23
Kristen 23
Michael S. 23
John O 22
Mary Blythe 22
Irene 22
Harriott 22
JoEllyn 22
Prancey 21
Allison 21
Mary 20
Jenny 20
Kathleen 19
Anne M 19
Dave B 19
Liz 19
Charles 18
Jimmy F 18
Lisa 17
Amy 17
Kristin 17
Mike R. 16
Miller 16
Lisa M. 15
Maggie 14
Christine 14
Leslie 14
Carolyn 14
Cleve 13
Dave D 13
Mary D. 12
Michael 11
Sally 10
Arnaud 9
Steef 9
Owen 8

If you would like to change the way you look/feel/roll, work out every day. No joking. We were not built to become cultivated house plants. In today's modern world, it is real easy to be a lazy assed slack bag. Don't do that. Be the person you were intended to be.

Miserable

Wretchedly unhappy, uneasy, or uncomfortable. Kaffee, Harriott, Mary, Love, Prancer, Dave D, Dave B, John S, John O, Gary, Steef, Fred, and Owen all showed up for basic training this morning. Thanks to John S and Gary for scouting out campus for dangerously slick spots. There were dangerously slick spots everywhere. We grabbed weights and ran where the spots were not as slick. We pretty much stayed on the grass nearest the track. We did use the center set of stairs a half a dozen times. And of course, we stopped often for upper body exercises. We completed 500 repetitions (mostly military press). We ran with weights in hand for 2.31 miles. That is a new Boot Camp record. The shoulders will be tired this afternoon. We finished with a thousand meters in strides.

http://connect.garmin.com/activity/59851953

Can the Grinch steal Boot Camp?

Every Who Down in Who-ville Liked Boot Camp a lot...

But the Grinch, Who lived just North of Who-ville, Did NOT!

The Grinch hated Boot Camp! The whole Boot Camp season! Now, please don't ask why. No one quite knows the reason. It could be that his head wasn't screwed on quite right. It could be, perhaps, that his shoes were too tight. But I think that the most likely reason of all May have been that his heart was two sizes too small.

But, Whatever the reason, His heart or his shoes, He stood there at Boot Camp, hating the Whos, Staring down from his cave with a sour, Grinchy frown At the warm lighted faces doing sit ups on the ground. For he knew every Who down in Who-ville beneath Was busy working out for holiday stress relief.

"And they're doing their push ups!" he snarled with a sneer. "Tomorrow is Boot Camp? Every day it is here!" Then he growled, with his grinch fingers nervously drumming, "I MUST find a way to keep Boot Camp from coming!" For, tomorrow, he knew...

...All the Who girls and boys Would wake up bright and early. Down to E Rivers they'd rush to with Joy! And then! Oh, the noise! Oh, the noise! Noise! Noise! Noise! That's one thing he hated! The NOISE! NOISE! NOISE! NOISE!

Then the Whos, young and old, would run up the street. And they'd run! And they'd run! And they'd RUN! RUN! RUN! RUN! They would start on Peachtree, and run up the street, Which was something the Grinch couldn't stand in the least!

And THEN They'd do something he liked least of all! Every Who down in Who-ville, the tall and the small, Would stand close together, watching night turn to morning. They'd stand hand-in-hand. And they would start groaning and moaning!

They'd moan! And they'd groan! AND they'd MOAN! GROAN! MOAN! GROAN! And the more the Grinch thought of what the Who-Bootcamp do, The more the Grinch thought, "I must stop this whole crew! "Why for 5 years I've put up with it now! I MUST stop Boot Camp from coming! ...But HOW?"

24 > 16

We had more participants than degrees.

Allison, Caroline, Charlie, Dave B., Dave D., Fred, Gary, Holly, Irene, Jimmy, John S., Kaffe, Kristen, Leslie, Lisa, Love, Maggie, Michael S., Miller, Owen, Prancer, Shanna & Steef piled on the gear this morning, opened the door and committed themselves to an hour of frosty fun. The chattering of teeth and tongues could be heard from the first step. Everyone seemed pretty excited about being there.

The platoon likes The Church Run on Tuesday for maximum exercise of lower body muscles. We head down Ptree Battle to Rivers, go right up Muscogee, cross Ptree on to Lake View then hit the Churches in order. (Catholic, Baptist and Episcopal).We stop and do exercise all along the way. Then we run home. The Church Run has been a fan favorite for years.

The shooting stars were visible this morning. As long as we were not distracted, we were able to catch them streaking across space.

3 miles 700 reps.

Princess got "The Beating."

Cold

Allison, Amy, Dave D., Fred, Gary, John S., Kaffee, Kristen, Lisa, Lisa M., Maggie, Matthew, Michael, Michael S., Owen, & Steef braved the wicked winter wonderland. It wasn't that bad. In fact, we realized quickly we were overdressed. We did the North/South out and back to PRUMC. 5 miles, 400 reps of core. It was no worse than any hour we have ever spent skiing. The ice sprinkles glittering in the headlights of the Marta bus headlights was pretty. We will be back out there tomorrow.

Push Ups

555AM - 3 miles, 260 push ups, 260 core exercises. We stopped 13 times for a 40 count. Each run was about a quarter mile and each stop combined 20 push ups with 20 core reps.

http://connect.garmin.com/activity/59272340

830AM - 3 miles, 200 push ups, 200 core exercises.

http://connect.garmin.com/activity/59272339

Attendance:

Kaffee 24
Gary 23
Fred 22
Susie Mac 22
Love 22
Charlie 22
Shanna 21
Matthew 21
Caroline 21
John O 21
Mary Blythe 21
John S 21
Irene 20
Harriott 20
JoEllyn 19
Kristen 19
Michael S. 19
Mary 18
Dave B 17
Prancey 17
Jenny 17
Allison 17
Liz 16
Mike R. 16
Amy 15
Charles 16
Jimmy F 16
Anne M 16
Kathleen 16
Miller 14
Lisa M. 14
Christine 14
Lisa 13
Leslie 13
Kristin 13
Carolyn 12
Cleve 11
Mary D. 11
Dave D 10
Maggie 10
Sally 9
Michael 8
Arnaud 8
Marc 7
Steef 6
Missy 4
Slawek 4
Owen 4
John R 2

BRIX

Uniform of the day, frozen sherbert.

Everyone did the Old School Brick Workout. 3 miles, 400 reps. Ski gloves recommended the next time.

O tidings of comfort and joy

The only thing warm this morning was the glow in our hearts and on our faces from the joy of knowing we could suffer together and not alone. Misery loves company.

Today is the first day we used the word that starts with F... freezing. The members of the group used each other to increase body heat, by hauling ass shoulder to shoulder across the field in a simulated jail break, over and over again. We were flying. Ain't nothing like jacking your heart rate to near myocardial infarction to make you forget about your cold fingers. We stopped to catch our breath every once in a while with 40 core exercises. Mother Earth was as cold as a well diggers butt. We actually stopped at different locations on the field where the tundra was fluffier and less frozen.

555- Crazy 8s, 4 blazing miles, 400 reps. We went fast and cut it short.

830 - Princess got "The Beating" in "The Little Shop of Horror". There is significantly more personal attention in the beating. The beauties were all rolling their eyes.

Gary 22
Kaffee 22
Shanna 21
Matthew 20
Fred 20
Susie Mac 20
Caroline 20
Love 20
Charlie 20
John O 19
Irene 19
Mary Blythe 19
John S 19
Harriott 18
Kristen 17
Dave B 17
Michael S. 17
Mary 17
Prancey 16
Liz 16
JoEllyn 16
Mike R. 15
Jenny 15
Amy 15
Allison 15
Charles 15
Jimmy F 15
Anne M 14
Miller 14
Lisa M. 14
Kathleen 14
Lisa 13
Christine 13
Leslie 13
Kristin 12
Carolyn 11
Cleve 11
Dave D 10
Mary D. 10
Maggie 9
Michael 8
Arnaud 8
Sally 8
Marc 7
Steef 6
Missy 4
Slawek 4

Stilts

Stilts are poles, posts or pillars used to allow a person or structure to stand at a distance above the ground. Today, The Pillars of PRUMC Boot Camp were scantily clad in various colors of spandex and polyester tights (unless your name is Charlie). While core muscle exercise is the foundation of our program, the lamb chops are our most utilized equipment. We are a urban assault unit that likes to move. We live, thrive and survive in the foot hills of Appalachia. To get around town, we need powerful lower limbs as mechanisms specifically adapted for efficient bipedal gait.

555 - Church Run - 3 miles - 800 repetitions of various lower body exercise. (squats, lunges, legs lifts, kicks, ect...)

830- http://connect.garmin.com/activity/59051514
Trespassing - 3 miles - 720 reps.

Chillin in the Hood

We have 9 more scheduled workout days for 2010. It has been our pleasure to watch the beautiful transformation that occurs when we systematically remove the rubber from the bottom of our shoes, one stride at a time. This phenomenon results in S cubed. (Strength, Speed and Stamina) S cubed is recognizable by the average sedentary life form. S cubed comes in handy, especially at Christmas parties. In addition to looking good, we can always challenge unsuspecting trash talkers to a set of 8 count body builders to prove the obvious point. We are more advanced in Fitness.

Today was a great day if your a penguin. Participation was good again. We all worked on the middle today. The nice thing about completing today's workout is: When folks say to us later in the morning/day, "There is no way you went out in that freezing cold this morning." Then we smile.

Many of us still remember last winter. Today was nothing.

Gary 20
Kaffee 20
Shanna 19
Matthew 19
Fred 18
Susie Mac 18
Caroline 18
Love 18
Charlie 18
Irene 18
Mary Blythe 18
John S 17
Liz 16
John O 16
JoEllyn 16
Harriott 16
Mike R. 15
Mary 15
Michael S. 15
Dave B 15
Kristen 15
Jenny 14
Amy 14
Allison 14
Kathleen 14
Charles 14
Prancey 14
Jimmy F 13
Miller 13
Lisa M. 13
Lisa 13
Christine 12
Anne M 12
Leslie 12
Cleve 11
Kristin 11
Carolyn 10
Dave D 9
Mary D. 8
Michael 8
Marc 7
Arnaud 7
Maggie 7
Sally 7
Steef 6
Missy 4
Slawek 4

Day 20

As indicated by the attendance records below, attendance has been way up this session. As the result of good attendance, fitness is way up too. The groups are working out at an advanced level.

Working out every day, without taking days off tempers our body. In the beginning of a training period, daily workouts wears us down. We can eat more, take vitamins and get extra sleep to fight the fatigue. Eventually, our bodies adjust to the daily output and our energy levels increase. We later find that we can handle tougher workouts and do more stuff through out the day.

Then there is the looking good. Working out daily does that too.

555 - Beltway 3 miles, 600 reps(120 push ups)
830 - Church Run 3.5 miles(8 hard pick ups), 500 reps(100 push ups)

Gary 19
Kaffee 19
Shanna 19
Matthew 18
Fred 18
Susie Mac 17
Caroline 17
Love 17
Charlie 17
Irene 17
Mary Blythe 17
John S 16
Liz 15
Mike R. 15
John O 15
JoEllyn 15
Harriott 15
Jenny 14
Amy 14
Mary 14
Michael S. 14
Dave B 14
Kristen 14
Miller 13
Allison 13
Lisa 13
Kathleen 13
Lisa M. 13
Charles 13
Prancey 13
Jimmy F 12
Kristin 11
Christine 11
Anne M 11
Cleve 11
Leslie 11
Carolyn 9
Mary D. 8
Michael 8
Dave D 8
Marc 7
Arnaud 7
Steef 6
Sally 6
Missy 4
Slawek 4

Day 19

Gary 18
Kaffee 18
Matthew 18
Shanna 18
Fred 17
Caroline 16
Love 16
Susie Mac 16
Charlie 16
Irene 16
Mary Blythe 16
John S 15
Mike R. 15
John O 15
Jenny 14
JoEllyn 14
Harriott 14
Liz 14
Amy 14
Mary 13
Lisa 13
Michael S. 13
Allison 13
Dave B 13
Kristen 13
Miller 12
Jimmy F 12
Kathleen 12
Lisa M. 12
Charles 12
Prancey 12
Kristin 11
Christine 10
Anne M 10
Cleve 10
Leslie 10
Mary D. 8
Michael 8
Carolyn 8
Dave D 7
Marc 7
Arnaud 7
Steef 6
Sally 5
Missy 4
John Mears 3
Lucy 3
Slawek 4
Holly 0
Jennifer 0
Kerry 0

Winter

December is the twelfth and last month of the year in the Gregorian Calendar and one of seven Gregorian months with the length of 31 days.

December's flower is the narcissus or holly. December's birthstones are turquoise, lapis lazuli, zircon, topaz (blue), or tanzanite.

In Latin, decem means "ten". December was also the tenth month in the Roman calendar until a monthless winter period was divided between January and February.

December is the month with the shortest daylight hours of the year in the Northern Hemisphere and the longest daylight hours of the year in the Southern Hemisphere.

December in the Northern Hemisphere is the seasonal equivalent to June in the Southern Hemisphere and vice versa.

In the Northern hemisphere, the beginning of the meteorological winter is 1 December. In the Southern hemisphere, the beginning of the meteorological summer is 1 December.

December starts on the same day of the week as September every year. December ends on the same day of the week as April every year.

The First day of the last month of 2010 brought the chill.

555- Having rained all night, the field was spongy. We gave our legs a rest and got off of the hard surface. We ran down and back on grass medium speed in-between sets of exercise on the hard cement basketball court. 3 miles 600 repetitions.

830 - The fine, refined, otherwise defined, Beautiful Princess Boot Camp created quite a stir as they cantored down Peachtree Street in the middle of morning traffic. We ran into the Pink Pig tent at Lenox for 50 bicycles on the pink carpet while gazing at the pink stars on the ceiling. It was quite a Princess Moment. Kate Middleton would be proud. 3 miles 600 repetitions of core exercise.

A Dry Day

This morning the ground was wet but the air was warm and dry. As long as we kept the rubber side of our outer cover down, we were comfortable. In fact, the super friends who wore their every day crime fighting uniform were dry and never cold.

Taking it easy again, Team Triple Nickel and Princess Boot Camp kept the mileage tame. Both ran 2.5 miles. We all exercised our legs, hips and butt muscles. Everyone did 800 repetitions of various lower body exercise (Lunges, Squats, Leg Lifts, Kicks). The participation is good. The fitness is really good. We welcome new comers to join but understand, this is a tough crowd.

Gary 16
Kaffee 16
Mary Blythe 16
Matthew 16
Shanna 16
Caroline 15
Fred 15
Love 15
Susie Mac 15
Charlie 14
Irene 14
Mike R. 14
Jenny 13
JoEllyn 13
John O 13
Lisa 13
Liz 13
Michael S. 13
Allison 12
Amy 12
Dave B 12
Harriott 12
John S 12
Kristen 12
Miller 12
Jimmy F 11
Kathleen 11
Lisa M. 11
Mary 11
Anne M 10
Charles 10
Prancey 10
Christine 9
Cleve 9
Kristin 9
Leslie 9
Mary D. 8
Michael 8
Carolyn 7
Dave D 7
Marc 7
Arnaud 6
Steef 6
Sally 5
Missy 4
John Mears 3
Lucy 3
Slawek 3
Holly 0
Jennifer 0
Kerry 0

Day 16 of 30, First Day Back

Big crowd today. Everybody was eager to get their program started again today. But wait just a minute. Many of us raced last week or weekend and even more of us sat on our hamstrings in the car or on the plane or on the couch for hours. We decided we should ease back into physical training. So today was toward the easy side.

555 - 3 miles, 560 reps of core exercise
830 - 3 miles, 440 reps of core exercise

There are 14 more Boot Camp days to work out this year. Make them all.

Caroline 15
Gary 15
Kaffee 15
Mary Blythe 15
Matthew 15
Shanna 15
Fred 14
Irene 14
Love 14
Mike R. 14
Susie Mac 14
Charlie 13
Lisa 13
Jenny 12
JoEllyn 12
John O 12
Liz 12
Michael S. 12
Allison 11
Amy 11
Harriott 11
John S 11
Kristen 11
Miller 11
Charles 10
Dave B 10
Jimmy F 10
Kathleen 10
Lisa M. 10
Mary 10
Anne M 9
Christine 9
Cleve 9
Kristin 9
Prancey 9
Leslie 8
Mary D. 8
Carolyn 7
Marc 7
Michael 7
Arnaud 6
Dave D 6
Steef 6
Sally 5
Missy 4
John Mears 3
Lucy 3
Slawek 3
Holly 0
Jennifer 0
Kerry 0

The day before the day before

Today is the day before the day before. Saturday is the day after the day after. That makes Thursday "the day." The Day is going to be a hard day for most of us. After taking our bodies to their physical extreme in output, we sit at a table and take those same bodies to our physical extreme in input. So how do we prepare for this extreme day? Tuesday is easy, Wednesday is medium and Thursday is hard. We like to follow up with a medium Friday (playing football with the kids in traditional family Turkey bowl) then an easy Saturday (watching kids play football on TV).

We will be meeting at 7AM on Thursday & Friday. Everyone is welcome. This means you and anyone who feels guilty enough about pigging out.

555 & 830 - 3.5 miles on the grass, 600 reps all upper body

Race Day

From the book"BORN TO RUN" by Christopher McDougall:

They remembered that running was mankind's first fine art, our original act of inspired creation. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain.

Distance running was revered because it was indispensable; it was the way we survived and thrived and spread across the planet. You ran to eat and to avoid being eaten; you ran to find a mate and impress her, and with her you ran off to start a new life together. You had to love running, or you wouldn't live to love anything else. And like everything else we love-everything we sentimentally call our "passions" and "desires"- it's really an encoded ancestral necessity.

We have a group of folks running a race this week. They will be exercising their ancient ancestral tradition.

555 - Church Run 3 miles 800 reps all lower body
830 - Church Run 3 miles 800 reps all lower body

Friday Fun Day

Studs everywhere. What happens is: 1) we get into a routine 2) the routine continues 3) We wake up one day a stud

Please bring at least one pair of old shoes to donate

Day 9 of 30

There is still plenty of time to get in shape this year. We have 21 more workouts after today. If we work out one weekend day(run 3 miles Sunday before Church), that gets us up to 25 days before this session ends. For those of us really looking to kick it into the new year, there are 43 more opportunities to: run, eat, sleep, repeat.

PBC, 6 1/2 miles, 400 repetitions of various core exercise.

http://connect.garmin.com/activity/57085234

The hot moms ran from PRUMC to Chastain, around, and back. They stopped 4 times along the way for 100 reps/stop. They averaged 9 minute miles but regularly pushed it along the way. The splits show best pace in every mile averaged 7 minute pace.

Triple Nickel - COMBINATIONS: http://connect.garmin.com/activity/57085238

We combined workouts and exercises. Weather this week has required us to switch up our normal routine. Also, with the hard workout Tuesday, we had to take it easy today. We have arranged the week: medium, hard, medium, esay, medium effort. The theory is that our bodies takes 48 hours to react to stimulus. So, if you are running a race Saturday, you should take it easy on Thursday, crank it up a little to medium on Friday then, strap them on for a hard effort race day. For this week, we hammered Tuedsay (the day before the day before today), so we went easy today.

We combined crazy eights and the old school brick workout. We did 400 combinations of exercise utilizing our upper and lower body simultaneously. That makes for 800 reps in my book.

Attendance:

Gary 9
Kaffee 9
Mary Blythe 9
Matthew 9
Shanna 9
Charles 8
Fred 8
Harriott 8
Jenny 8
Kristin 8
Liz 8
Love 8
Mary 8
Michael S. 8
Mike R. 8
Susie Mac 8
Amy 7
Caroline 7
Charlie 7
Irene 7
JoEllyn 7
Kristen 7
Lisa 7
Miller 7
Allison 6
Anne M 6
John O 6
John S 6
Kathleen 6
Cleve 5
Dave B 5
Jimmy F 5
Leslie 5
Lisa M. 5
Marc 5
Christine 4
Mary D. 4
Missy 4
Prancey 4
Arnaud 3
Carolyn 3
Dave D 3
John Mears 3
Lucy 3
Slawek 3
Steef 3
Michael 2
Sally 2
Holly 0
Jennifer 0
Kerry 0

Day 8 of 30

Everyone is talking about leaves. Atlanta is a beautiful city that explodes with color every Spring and Fall. This week seems to be the peak for Fall colors. Brilliant yellow, red and orange are canvassing the concrete jungle. In addition to being the exact perfect temperature for outdoor exercise, we get the added bonus of breathing clean air, hearing birds chirping and seeing the seasons change.

Triple Nickel (a.k.a. 555am) ran 2 miles North and 2 miles South. Since the North bound trip is up hill, we stopped a dozen times and exercised our middle, then kept running. The peak elevation is at the front steps of PRUMC. From there it is all down hill back to our cars. 4 miles, 700 reps

PBC had a joy filled Church run. From PRUMC, we hit all the good grass on Peachtree down to Church Turn, then weaved through Garden Hills back to PRUMC. 3 miles, 500 reps.

Gary 8
Harriott 8
Kaffee 8
Mary Blythe 8
Matthew 8
Shanna 8
Amy 7
Caroline 7
Charles 7
Fred 7
Jenny 7
Kristen 7
Kristin 7
Liz 7
Love 7
Mary 7
Michael S. 7
Mike R. 7
Susie Mac 7
Charlie 6
Irene 6
JoEllyn 6
John S 6
Lisa 6
Miller 6
Allison 5
Anne M 5
Cleve 5
Dave B 5
Jimmy F 5
John O 5
Kathleen 5
Christine 4
Leslie 4
Lisa M. 4
Marc 4
Missy 4
Carolyn 3
Dave D 3
John Mears 3
Lucy 3
Mary D. 3
Prancey 3
Slawek 3
Steef 3
Arnaud 2
Michael 2
Sally 2
Holly 0
Jennifer 0
Kerry 0

Legs

http://connect.garmin.com/activity/56931261

Before we jump into the deep end of the pool, we better make sure we can still swim.

Triple Nickel this morning did a little track workout. We started out with the accelerated warm up of (4X200) at 5k race pace. Then we stepped to the line. We did the old 4 laps, 3 laps, 2 laps, one lap cut down at 5k race pace with active recovery. "Active recovery" this morning was stair step aerobics, running stairs, leg presses, leg curls, leg raises, lunges, kicks, all things lower body.

This workout is designed to simulate 5K race conditions. We get out hard, settle into hard work, then hold on and finish with a kick.

Most of the workouts we do are most suitable for those trying to maximize their 3 mile pace. 3 miles is a great distance. We can race it many times a year without killing ourselves. We don't have to be rail thin to be successful. We can carry an extra 10-20 pounds of muscle so we look good at the beach. And, we can go anaerobic which is a speed that introduces a hint of adrenaline with endorphin which mixes nice for a sweet enduring natural buzz with little lasting side effects.

5.5 miles, 500 reps

PBC did 3 miles and 700 reps. There is a group of beautiful, in shape women who are meeting every day and hammering. They are advanced in fitness. I highly recommend working out with them whenever possible.

Upper Body Exercise

Triple Nickel lucked out. There was no rain. They ran half way around the track, cut across the center of the field, then hammered up the center stairs where they turned left, ran across the top ridge, stopped for exercise then went down the far stairs and did it again. 3 miles, lots of stairs, 600 repetitions of various upper body exercise.

PBC was stuck in the gym. We worked on making our stride pretty, did the upper body exercises and jumped rope.

Daily exercise has many benefits: Sleep better, Eat More, weigh less, stronger, faster, healthier, get sick less, spend less money (go home earlier),have something to talk about, fun, rewarding, feel better, social, look better, live longer, stress relief, happier, good example to kids, ect..

Try to run a minimum of 3 miles a day for 40 days in a row. That will get you right up to Christmas.

Name attendance

John S 6
Kaffee 6
Liz 6
Love 6
Mary 6
Mary Blythe 6
Mike R. 6
Shanna 6
Allison 5
Amy 5
Caroline 5
Charles 5
Fred 5
Gary 5
Harriott 5
Irene 5
Jenny 5
JoEllyn 5
Kristen 5
Kristin 5
Lisa 5
Matthew 5
Michael S. 5
Miller 5
Susie Mac 5
Anne M 4
Charlie 4
Cleve 4
Dave B 4
Jimmy F 4
John O 4
Kathleen 4
Missy 4
Christine 3
Dave D 3
John Mears 3
Leslie 3
Lucy 3
Slawek 3
Steef 3
Arnaud 2
Carolyn 2
Lisa M. 2
Marc 2
Mary D. 2
Michael 2
Prancey 2
Sally 2
Holly 0
Jennifer 0
Kerry 0

Friday Fun Day

We enjoyed one of the mildest of mornings. The temperature was cool but not cold. There was mist, but no real humidity. There was no wind, no clouds, no weather.

We had loved friends return to us today, and wished a birthday girl her happy day. The route was new for the triple nickel. We had no idea where we were going. It was an adventure. The large group of good company made it fun. Everyone was excited about the weekend (football).

555 = 3.5 miles, 600 reps of core - copy and paste:

http://connect.garmin.com/activity/56423831

PBC = 3.5 miles, 600 reps of core - Lenox Rd.

Day 3

Triple Nickel = 5 miles crazy 8s, 500 reps - all core

PBC = 4 miles, 500 reps - all core

Allison 3
Amy 2
Anne M 3
Caroline 2
Carolyn
Charles 3
Charlie 3
Christine 2
Cleve 2
Dave B 2
Dave D 2
Fred 3
Gary 3
Harriott 3
Holly
Irene 2
Jennifer
Jenny 3
Jimmy F 3
JoEllyn 2
John Mears 3
John O 3
John S 3
Kaffee 3
Kathleen 3
Kerry
Kristen 3
Kristin 3
Leslie 2
Lisa 3
Lisa M.
Liz 3
Love 3
Lucy 3
Marc 1
Mary 3
Mary D. 2
Mary Blythe 3
Matthew 3
Michael
Michael S. 3
Mike R. 3
Miller 2
Missy 2
Prancey 2
Sally 1
Shanna 3
Slawek 3
Steef 2
Susie Mac 3

Day 3

Pretty Good Workout?

It was great. The weather was great. Attendance was great. We paid special attention to our form today. It has come to our attention that if we do our exercises the right way, it will increase our strength and flexibility. Being stronger and more flexible will allow us to run for a longer time without our form breaking down. Running longer distances with good form allows us to maintain faster paces. Faster paces for more minutes burns more calories, make us thinner, does wonders for our ratings. Please show up on time for every workout. Rolling in 10 minutes late every day ain't good enough.

Triple Nickel 3 miles, 700 reps all lower body exercises.
PBC 4 miles 720 reps lower body.

Preachers Poem of the week by Charles Osgood.

Pretty Good
There once was a pretty good student.
Who sat in a pretty good class
And was taught by a pretty good teacher.
Who always let pretty good pass.

He wasn't terrific at reading;
He wasn't a whiz-bang at math;
But for him education was leading
Straight down a pretty good path.

He didn't find school too exciting,
But he wanted to do pretty well.
And he did have some trouble with writing,
And nobody had taught him to spell.

When doing arithmetic problems,
Pretty good was regarded as fine;
Five and five needn't always add up to be ten.
A pretty good answer was nine.

The pretty good student was happy
With the standards that were in effect.
And nobody thought it was sappy
If his answers were not quite correct.

The pretty good class that he sat in
Was part of a pretty good school.
And the student was not an exception;
On the contrary, he was the rule.

The pretty good school that he went to
Was right there in a pretty good town.
And nobody there ever noticed
He could not tell a verb from a noun.

The pretty good student, in fact, was
A part of a pretty good mob,
And the first time he knew what he lacked was
When he looked for a pretty good job.

It was then, when he sought a position,
He discovered that life can be tough,
And he soon had a sneaky suspicion
Pretty good might not be good enough.

The pretty good town in our story
Was part of a pretty good state
Which had pretty good aspirations
and prayed for a pretty good fate.

There was once a pretty good nation.
Pretty proud of the greatness it had.
But which learned much too late.
If you want to be great,
Pretty good is, in fact, pretty bad.

Day One - P. T. Test

We reunited this chilly morning for another day of fellowship and fitness. For those of us who are together all year long, this morning was special. We were outfitted in our warmest winter gear. We could have worn sunglasses half way through the work out. And, we welcomed a new comer and old friends.

We ran 4X200 (accelerated warm up), then lined up. We ran the 2 mile time trial. Then we did 2 minutes of sit ups and push ups. This is a standard Army P. T. Test.

http://www.army-fitness.com/

Who showed?

Michael - New Guy
Kristen - Back in the pack
Love - Home sweet Home
Christine - Former W1 turned turbo Mom
harRIOTt - Queen Mother
Kaffee - Like a Swiss Watch
John S. - Getting Company in the front
Leslie - Wants More
Matty - ready... finally
Amy - Come Back Kid
Mary - Kid
Jimmy - Stud's Standard
Gary - A Man's Mann
Oneill - Professional Runner
Nancy - who?
Fred - Most Improved
Mary Blythe - Dynamite
John Mears - Strong for the long haul
Dave D. - Easing back to the front
Charles - Guiding Light
Steef - Real Athlete
Sally - Sneaky Hot
Lucy - Hot Mom
Lisa - Executive Branch
Dave Baker - Prime Time

PBC is Back in Full Force. Started with a Church Run, Mrs. Bruce's Choice.

Kathleen, Kristin, Jenny, Susie Mac - Core 4
Liz - Lamb Chops
Missy - Instructor
Mary - Blondie Bombshell
Anne - Varsity Star
Shanna - Tennis Champ
Cleve - Former Champ
JoEllyn - Future Fast

Friday Finally

4 miles, 560 repetitions of various core body exercises; 150 of which were push ups. We ran the Bobby Jones loop which has become a regular workout on Friday.

Leslie Diamomd made 30 workouts this session. Working out every day has tremendous benefit with certain risk. So how do we manage? We have to be very mindful. This includes: keeping fresh shoes, drinking tons of water, eating with-in 3o minutes of the workout, going easy on the easy days, stretching after the workout (but not over stretching), putting ice an anything that hurts (20 minutes out of every hour), Epsom's salt bath, massage, acupuncture, and sleep.

The next session starts Monday and run six weeks until the week before Christmas. This has been fantastic year for us and the pack has improved as a whole. We look forward to finishing out the year strong. Thanks to everyone in the group. It is the pack that keeps such a high standard. Every single one of us contributes and benefits from the pack. It is likely none of us would do so much with intensity and tempo alone.

Please pass along the best kept secret in town.

http://www.newyorker.com/online/blogs/newsdesk/2010/11/video-alberto-salazar-dathan-ritzenhein.html

Old School Brick Workout

We had 18 folks show up to train in the rain. We ran two laps around the track for a warm up. Then we picked up a 5 pound weight for each hand. We ran a big loop around the school, going up the far set of stairs and through the breezeway past the stump garden and around. Then we did a shorter lap going up the center set of stairs through the courtyard past the cafeteria.

http://connect.garmin.com/activity/55463255

We Stopped under cover every lap and exercised shoulders, back and arms. Total running distance with weights in hand was 2 1/2 miles, a new boot camp record. We also did 500 repetitions of various upper body exercise.

Please forward our web site and blog to at least one person you think would love thrive and survive PRUMC Boot Camp. All studs and aspiring studs are welcome.

L.S.D.

Long Slow Distance: Dude, it was like trippy. We ran around all morning but like, didnt get wet. It was like, awesome, dude. We found trees with massive canopies and communed underneath them for centering our muscular output. Having totally smoked ourselves in yesterdays swaray, we chilled on the run.

5 miles, 400 repetitions.

PBC got "THE BEATING" in the little shop of horrors.

Track

555(triple nickel):
warm-up (2X200 w/20 lunges recover),
workout(12X400 W/50 reps lower body recovery, equal time)
total 4 miles, 750 reps

PBC:
Tresspassing 3.5 miles 700 reps all lower body

The link below is an acticle in The New Yorker this week.

http://www.newyorker.com/reporting/2010/11/08/101108fa_fact_kahn

The principals and practices of PRUMC Boot Camp were handed down for decades through the generations of champion racers.

Running Family Tree:

Squires(Notre Dame Track) ---> Pfrangle, Rodgers, Salazar, plus others (Greater Boston Track Club)--->Owens, plus many others (Athletes Foot Juniors)---> You, plus hundreds (PRUMC Boot Camp)

Leslie 27
Kaffee 26
Harriott 24
John S 24
Gary 22
Dave B 21
Caroline 20
Fred 20
Matthew 20
Holly 19
Mary 19
Mary Blythe 19
Charlie 17
Cleve 17
Irene 17
Jennifer 17
Jimmy F 17
Miller 17
Allison 16
Amy 16
John O 16
Dave D 15
Lisa 14
Prancey 13
Slawek 13
Carolyn 11
Michael 11
Charles 10
Lisa M. 10
Sally 9
Kerry 8
Lucy 8
John Mears 7
Scott 7
Marc 5
Big John 3

PBC:

Susie Mac 22
Liz 21
Jenny 19
David B 16
Kathleen 16
Kristin 15
Mary 13
Missy 11
Anne 7
JoEllyn 1

Crazy 8s plus Sugar = Poison

The USDA has just issued its latest list of dietary guidelines. Compared to the older guidelines, issued five years ago, the new version does not malign fat as much, and it is slightly more critical of sweets, but it does not go far enough in identifying the real villain in the fight against obesity — sugar.
Candy, cookies, donuts, soda pop, pastries — they all are mouth watering, and they bring an almost ecstatic sense of taste pleasure to many Americans. Unfortunately, the ingredient that makes these foods so pleasurable is the same ingredient that is responsible for the proliferation of obesity in this country.
In a seemingly cruel and sadistic ploy, nature has addicted many of us to a food product that is our worst dietary enemy. Sugar is the direct cause of obesity, high serum cholesterol, diabetes and high blood pressure in some people.
According to government reports, 18 percent of Americans are obese.
This compares to a 12 percent obesity rate only 10 years ago.
The irony is that over the same 10 years, Americans have generally followed the guidelines issued by the USDA and the American Diabetic Association stressing a low-fat, high-carbohydrate diet.
It seems as though a low-fat diet actually causes obesity, when the fat is replaced with sugars and starches.
The USDA originally planned to put out a new guideline advising Americans to restrict their consumption of sugar. But, thanks to lobbying from the sugar industry, the recommendation was toned down significantly.
“That’s a big defeat for health advocates who are fighting poor nutrition and obesity,” said Michael Jacobson, director of the Center for Science in the Public Interest.
And it’s a big defeat for overweight Americans, most of whom will remain overweight unless they severely limit not only their consumption of sugar, but also their consumption of all high-starch products like refined flour and potatoes.
Dr. Merrill Wesemann, a Franklin physician, agrees that refined sugar and flour products are the real problem, but not just for the obese.
“Eating refined carbohydrates is not good for anybody —period,” he said. “Yet that is what the modern American diet mainly consists of, and that is why obesity is on the rise.”
Many health experts are beginning to understand that sugar and starches, not fat, are the real culprits in the onset of obesity and type-2 diabetes. Research indicates that excess sugar is converted to stored fat by the body more readily than excess dietary fat. Extra sugar also tends to increase cholesterol.

Triple Nickel drudged through 4.5 miles and 450 repetitions of various core exercises. PBC did 4 miles and 450 reps.

Attendance:

Leslie 26
Kaffee 25
Harriott 23
John S 23
Gary 21
Dave B 20
Caroline 19
Fred 19
Holly 19
Mary Blythe 19
Matthew 19
Mary 18
Cleve 17
Amy 16
Charlie 16
Irene 16
Jennifer 16
Jimmy F 16
Miller 16
Allison 15
John O 15
Dave D 14
Lisa 13
Prancey 13
Slawek 13
Carolyn 11
Lisa M. 10
Michael 10
Charles 9
Sally 9
Kerry 8
Lucy 7
Scott 7
John Mears 6
Marc 5
Big John 3

PBC:Liz 21
Susie Mac 21
Jenny 18
David B 16
Kristin 15
Kathleen 15
Mary 13
Missy 11
Anne 7

Costume Party

Kitty

Tattoo Joe Likes Aerobics Teacher
Boot Camp Instructor a Legend in His Own Mind

Hot Dog? or Wiener?

Jane Fonda? or Flashdancer?

Thanks to all the others not pictured who dressed up as well. A special thanks to the kids who live on Dellwood. They jumped out and scared the big "fearless men" exercising on their lawn.

Not pictured above is Matty dressed as Prancy. Dont worry; pictures would not do justice to the act. The act was over the top (OMG).

Jazzercize/Stairs -

We rocked E Rivers this morning. Exercises took place on the ridge in between the center set of stairs and the far set of stairs. We averaged 50 reps of various upper body exercise with 5 pound weights. Then, ran easy down the far set of stairs, a little faster around the track then hammered across the center of the field and up the center set of stairs. Then, repeated that 11 more times.

3.75 miles, 600 reps http://connect.garmin.com/activity/54650315

PBC did the same workout on the PRUMC campus. We traded out stairs for 800s. We finished with 2 hard half miles. http://connect.garmin.com/activity/54650314

Tomorrow morning at 555 is an open workout. We are inviting anyone and everyone who wants to have fun before dawn. There will be exercise. Please wear a costume. Costumes are not required for participation. This may be a little out of hand.

Out and Back

We had another stud crowd this morning. The level of fitness in this group has elevated to above average. The pack holds the standard through out the days weeks and months of every year. Some of the names and faces in the pack change but the pack has been pretty consistent and reliable. Today, the pack raised the standard. Atlanta's Elite Boot Camp redefined a medium effort workout.

We ran North up Peachtree. We stopped early and often. In fact, we stopped fourteen times in a two mile run (about every 200 meters or a half a lap around the track). Fourteen times we cranked out 50 repetitions of various core body exercises. Twice we survived 100 reps. We finished our 800th rep on the front steps of PRUMC. Then, we lined up and raced back down the hill.

4 miles, 800 reps.

PBC did the exact same workout in reverse. They had two separate cat call from passing cars. They are always a thing of beauty.

Group training and racing is only partly about personal achievement and improvement. A large part is fellowship. We become familiar with the other folks in the group. We become comfortable with them. Friendships grow.

Peter brought people together every spring for fitness and friendship. While the Azaleas were blooming, hundreds gathered together in a loving spirit with the hope that is alive in the spring time.

Peter passed away this week. He was a child. The Preacher talked this morning about feeling the spirit in the wind. We would like to believe his was the wind beneath our winged feet.

Church Run

The Church Run has evolved into a conversationally paced, high exercise repetition workout. We have become accustomed to working our lower body in this workout.

It was hot again this morning. It was muggy. In order, we did: Stair Step Aerobics(SSA), Wall Sit, Lunges, SSA, Squats, Lunges, Standing (against tree) Leg Raises, Lying Hip Rotators (little tiny circles), Sitting Leg Raises (Firing inner- thighs) Standing leg raises, Kick Boxing Kicks and Round House Kicks, Leg Curls in Plank, Lying Leg Presses, Plie, Calf Raises, and finally, The morning devotional from The Preacher. We ran home a mile after all this.

The total was 3 miles and 800 reps.

http://connect.garmin.com/activity/54445067

PBC did the exact same workout in Frankie Allen.

http://connect.garmin.com/activity/54445064


Leslie 22
Harriott 20
Kaffee 20
John S 19
Gary 17
Holly 17
Dave B 16
Matthew 16
Caroline 15
Fred 15
Mary 15
Mary Blythe 15
Cleve 14
Jennifer 14
John O 14
Allison 13
Amy 13
Charlie 13
Irene 13
Jimmy F 13
Lisa 13
Slawek 13
Dave D 12
Miller 12
Carolyn 11
Michael 9
Prancey 9
Charles 8
Kerry 8
Lisa M. 8
Lucy 7
Sally 7
Colby 6
Scott 6
Marc 5
John Mears 4
Big John 3

PBC:
Liz 18
Susie Mac 17
Jenny 15
Kristin 15
David B 14
Kathleen 13
Missy 10
Mary D 10
Anne 7

Crazy 8s

Man was it hot. Uniform of the day was shorts and short sleeve shirt. We had a nice size crowd. It was pretty evenly split between studs and studettes.

We started right in with the exercise. We cranked out core only. We didn't even do a push up. It was all middle.

This is how beautiful the workout went:

At 2 1/2 miles and 250 repetitions of various of work, Jimmy C says "I just felt a rain drop." Ten seconds later we all felt the rain drops. They came few and far between. They would not have likely suspended play at Augusta National. It was more of welcome cool mist to wash away the sweat on our brow. It seemed to invigorate the pack and helped keep the paces up.

We finished on time. 5 miles 500 repetitions.

http://connect.garmin.com/activity/54358704

Princess Boot Camp was not as lucky. It was raining cats and dogs. They got a kinder gentler beating than the normal indoor beating.

Bobby Jones

http://connect.garmin.com/activity/53934228

Setting out this morning, we believed that the nearly full moon was going to give us enough light to navigate our weekly golf course tour. As you can see on the map (click the link above), we ran south on Peachtree to Colonial Homes, ran West to the bottom of the hill then picked up the pedestrian walkway along side of the Golf Course. We stopped every half mile for exercise.

We ran on Northside Dr for a 100 meters before heading down to Bitsy Grant. We were greeted by another boot camp as we flew by then disappeared into the dark. The Golf course was beautiful but the moon had already set. The dark was good for hiding from the green keepers but did not help with our footing. We were going really slow so as to not step on a duck or a snake or the guy/girl next to us.

We ran through the neighborhood on our way back to our cars. We stopped at our friends house and sounded off for a 20 count of side crunches. We are pretty sure we woke someone up.

4 miles 600 reps. All core.

PBC did Jazzercize in Frankie Allen. Most of the changes that occur in Boot Camp are a result of experimentation with Hot Moms. Today we did combinations. An example would be: biceps curls while lunging. These lovely ladies did 525 reps of exercise combinations. This was a fairly comprehensive/advanced workout.


Leslie 20
Kaffee 19
Harriott 18
John S 17
Miller 15
Matthew 15
Holly 15
Gary 15
John O 14
Dave B 14
Caroline 14
Slawek 13
Mary Blythe 13
Mary 13
Fred 13
Lisa 12
Jimmy F 12
Jennifer 12
Irene 12
Cleve 12
Charlie 12
Allison 12
Dave D 11
Carolyn 11
Amy 11
Michael 8
Kerry 8
Prancey 7
Lucy 7
Lisa M. 7
Charles 7
Scott 6
Sally 6
Colby 6
Marc 5
Big John 3
John Mears 2

Liz 17
Susie Mac 15
Jenny 14
Kristin 14
David B 13
Kathleen 11
Missy 8
Mary D 8
Anne 7
Mary B 6
Tamson 4

Day 19 of 30

We are nearly two thirds of the way through this session. Some of us are effecting a significant change in our fitness. Toady's workout demonstrated that. There were more than a few studs & studette's who appeared this morning. Knowing the special quality of the crowd (race team), we made an addition to our normal routine.

Thursday has been Jazzercise day on average this year. We line up the boys and the girls separately. One group runs 120 meters down and back while the other group cranks out various upper body exercises with hand weight. When the runners reappear from the dark, the groups switch. We listen to music and talk while we work. This workout usually fairly easy.

Twice during the workout, we walked off the yard and on to the track. We then lined up. Universally, no matter where on earth you go, a quarter mile oval has a start/finish line. One of the most common units of timed distance in a track workout is one lap. "The Quarter" is a distance we can run nearly flat out. As we cruised through the finish, we could hear a number being called out. That is a number we carry around with us as a reminder of how fast we run.

3 miles, 500 reps, 2 hard quarters (71, 69.9)

Long Run in Disguise

At 555AM (triple nickel) this morning, the air was hot and wet. It wasn't a sauna, but it was seasonally steamy. There is a rumor that the Indian Summer is ending today or tomorrow. There was also mention of an annual benefit we always love; the switch back to Standard Time. Do we love getting an extra hour of sleep? Please, we work out every day. We need every second of rest and recovery we can get. Although, it is a little unusual going to sleep at 7:30PM, having had dinner at 5.

We set out this morning in search of dry ground. As there was none, we never stopped. We kept moving, running. We finished our third mile this morning at PRUMC (a.k.a. The Church) which also serves as the second mile of the world famous Peachtree Road Race. We stopped for 10 minutes and stretched on the front stairs of The Chapel. Then we lined up, fired The Gun (not really) and cruised a tempo mile. The final mile was a cool down. So from an elevation standpoint (see the link for elevation chart), we ran easy up hill to the high point, stretched, hammered the false flat then easily finished the steep decent.

PBC split up and ran long. Todays menu was 1) out and back (Valley) 2) Point to Point (Lowes on Peachtree Industrial). 8:45 was ideal for running

IT DID NOT RAIN A SINGLE DROP DURING BOOT CAMP TODAY.
http://connect.garmin.com/activity/53716690

Attendance:


Leslie 18
Kaffee 17
Harriott 16
John S 16
Gary 13
Holly 13
Matthew 13
Caroline 12
Cleve 12
Dave B 12
Fred 12
John O 12
Mary 12
Slawek 12
Allison 11
Charlie 11
Jennifer 11
Jimmy F 11
Lisa 11
Mary Blythe 11
Amy 10
Carolyn 10
Dave D 10
Irene 10
Kerry 8
Miller 8
Lisa M. 7
Michael 7
Colby 6
Sally 6
Scott 6
Charles 5
Lucy 5
Prancey 5
Big John 3
Marc 3
John Mears 2

PBC

Liz 16
Susie Mac 14
Jenny 13
Kristin 13
David B 12
Kathleen 10
Missy 8
Mary D 8
Mary B 6
Anne 6
Tamson 4

Day 18

After burning up the track yesterday, we slowed things down a bit today. It was no day off. We had a medium effort day on campus. We did an old school workout focused on legs. We started with stair step aerobics and legs presses in the stump garden. We circled the school a few times trying to utilize everything the old school has to offer. At the top of the center set of stairs are picnic benches we used for reverse leg lifts. We used the swing sets for leg curls and presses. Of course we used the track and the retaining wall on the front stretch. In all we exercised 900 repetitions of hamstrings, hips, thighs, quads & calves. We even threw a 76 second quarter into the middle of it. We ran a 3 lap cool down after the exercises to round the distance up to 3 miles.

PBC ran to Lenox, over the foot bridge and through the Village of Buckhead back to PRUMC where we started. The Hot Moms cranked out 780 reps and decided ON THERE OWN to run a hard half at the end of the work out. Impressive.

Speed Work

There are the "three legs of the stool" that create the balance found in every boot camp; strength, flexability and endurance. If you want "stool", that is what you get.

PRUMC Boot Campers are four legged animals. We have the other three plus we have SPEED. Speed baby. Speed Racer. The need for speed. Sorry Gordon G., we take speed over greed.

Speed, for lack of a better word, is good. Speed is right. Speed works. Speed clarifies, cuts through, and captures, the essence of the evolutionary spirit. Speed, in all of its forms; Speed for life, for money, for love, knowledge, has marked the upward surge of mankind and Speed, you mark my words, will not only save Teldar Paper, but that other malfunctioning corporation called the U.S.A.

We took turns this morning blazing down the back stretch, cruising around the turn then legging it up the front, back to the basketball court where we rested with 40 repetitions of various core exercise and a few seconds of stretching.

There were two groups. The final few jail breaks featured all quick Richards.

3.5 miles. 500 reps.

PBC enjoyed a day at the park. Ten fitness fanatics knocked out 3.5 miles and 580 repetitions of various core exercise. A couple of Bucks kept the Doe's on the run. The breathless beauties make it look easy.

Leslie 16
Kaffee 15
John S. 14
Harriott 14
Cleve 12

Slaw Dog 12

Matty 12

Dave B 12
Caroline11

Holly 11

John O. 11

Mary Blythe 11

Jimmy F 11
Jennifer 10
Gary 10

Fred 10

Mary 10
Amy 9
Lisa 9
Irene 9

Carolyn 9

Allison 9

David D 9

Charlie 9
Miller 8

Kerry 7
Lisa M 6
Michael 6
Prancy 5
Colby 6
Scott 6
Sally 5
Charles 4
Big John 3
Marc 3
Lucy 4

PBC

Liz 14 -
Susie Mac 12
David B 11
Kristin 12
Jenny 11
Missy 8
Kathleen 8
Mary D 8
Anne M 6
Mary B 6
Tamson 4

Congratulations to John S. who full filled his destiny in a 10K yesterday, 40.53, third over all Master, reclaimed his strangle hold on PRUMC M1.

The One One

We warmed up with an extra lap around the track this morning. Then, we lined up on Peachtree Battle and sent 3 groups off in waves. The waves crashed into each other toward the top of Muscogee before the run off down Peachtree and back to the starting line. The square city block is exactly one mile. We reeled of 100 repetitions of various core exercises on the pine straw next to the start/finish line.

Then we ran South on Peachtree Rd with one stop off (another 100 core reps). We lined up again at the 3 Peach painted on Peachtree. In waves, we sent 3 groups on an up hill mile adventure that finished at the 4 Peach painted on Peachtree. There is a large sidewalk area at the PTRR 4 mile mark that was perfect for our final exercises. We did, 60 squats, 50 lunges, 50 leg lifts, and 50 side kicks. We waited for a minute for the Fur Bus to pick us up for a magical mystery tour back to the bottom of the hill. As no Bus arrived, we ran back?

4 miles (a lot up hill) 400 reps.

PBC (3 of the core 4) ran long on Valley. Lizzard was spotted running on West Paces.

Day 14 Crazy 8

Thursday Day 14 was a grind. Mondays are easy because we are rested and excited about weekend stories to share. Tuesday and Wednesday are rhythm days that come and go without much hassle as the week is still young. Friday is fun day filled with parties, sports, cookies and ice cream. Thursday? Thursday is a grind. Having already done 12 miles and 2,100 repetitions in 3 days, we rally at the sound of the alarm at 5:25AM. When our knees hit the floor (like the Preacher told us to) there is a brief sigh of relief before we stand. Now comes the morning inventory of aches and pain. Some of us look like 80 year old former NFL line men as we make our way to the coffee. Having swept the cobwebs out of our head and downed 4 Advil, we head to the field. The first few paces are slower than traffic around Lenox Mall. After 4 or 5 minutes, our blood is pumping, our sore muscles are stretching out and we become free to move again. Now comes the GRIND. Today's was on the grass. Run, exercise, run, exercise, run, exercise. Over and over. This is when the group takes over. Hang on to him/her. Don't let him/her get away. Get up for one more, we are almost done. Come on baby, lets finish this thing.

4 miles 400 reps for Triple Nickel and PBC. Minimum quantity, Max Speed.


Leslie 14
Kaffee 13
John S. 13
Harriott 13
Cleve 11
Caroline10
Slawek 10
Matthew 10
Jennifer 10
Holly 10
Dave B. 10
Gary 9
Amy 9
John O. 9
Mary Blythe 9
Jimmy F 9
Lisa 9
Fred 8
Mary 8
Irene 8
Miller 7
Carolyn 7
Allison 7
Dave D 7
Charlie 7
Lisa M 6
Kerry 6
Michael 6
Prancy 5
Colby 6
Scott 5
Sally 4
Charles 3
Big John 3
Marc 3
Lucy 3

PBC

Liz 12 -
Susie Mac 10
David B 10
Kristin 10
Jenny 9
Missy 7
Kathleen 7
Mary D 7
Anne M 6
Mary B 6
Tamson 4

Jazzercize

555 - Ran up the center set of stairs, took a left, picked up weights and worked upper body exercise to the tunes. Then, ran easy down the stairs, half way around the track and hard across the center of the field back up the center set of stairs. 3 miles, 600 reps. The horses Cadillaced a 74 second Quarter before going home.


830 - Ran to Frankie Allen, picked up weights and worked upper body to the sound of music. A decent size crew ran easy across the outfield and medium back with 40 reps recovery between runs. 3 miles, 600 reps.

PRUMC Boot Camp, like many other group exercise programs, trains for strength and endurance. We also train for SPEED. We can take through the paces that very few people ever stride.




Stretching may be very helpful today. Try these.

Ya"ll comment

Day 11

Folks, we have a month to go in the current session. Thats 20 workouts. This is the BEST time of the year for outdoor training. The conditions this morning were ideal. Here is the current attendance:

Leslie 11
Kaffee 10
John S 10
Harriott 10
Caroline 10
Cleve 9
Slawek 8
Matthew 8
Jennifer 8
Gary 8
Amy 8
John O 7
Jimmy F 7
Holly 7
Dave B 7
Michael 6
Mary Blythe 6
Lisa 6
Irene 6
Colby 6
Carolyn 6
Allison 6
Scott 5
Mary 5
Kerry 5
Fred 5
Dave D 5
Charlie 5
Prancey 4
Miller 4
Lisa M. 4
Sally 3
Charles 3
Big John 3
Rob 1
Marc 1
Lucy 1
John Mears 1
Jody 1

PBC-
Liz - 8
Susie Mac - 7
David Bruce - 6 -
Jenny - 6-
Mary - 6-
Missy - 6
Kristin - 6
Marino-4-
Kathleen - 4-
Mary D.-4-
Tamson - 4

Both groups were on campus today. We all exercised legs. 2.5 miles for each. 555-900 reps/ PBC-800 reps.

Friday Fun Day. Please comment

Fast on the Grass

Eighty percent of success is showing up - Woody Allen

555 - Crazy 8s on the groomed field. http://connect.garmin.com/activity/51923418 - under the red 8, click Charts then Moving time
http://connect.garmin.com/splits/51923418 - Avg Moving Pace

A nice crowd assembled this morning on the largest yard in Buckhead. We started running at 555AM. At 602AM, we did 40 push ups. We combined fast running with core exercise for the next 40 minutes. We covered 4 miles and rocked out 400 repetitions of various core exercises. It was enough for today.

We are fortunate enough to have a Preacher work out with us every morning. He gave us a 90 second devotional at the end of the workout. His message was about "being good enough". For the benefit of PRUMC Boot Camp, showing up is "just good enough."

Sometimes we show up feeling good and attack a workout. Sometimes we show up feeling horrible and survive a workout. Sometimes we show up with a specific purpose for the workout in a specific training program planed out with a defined goal in mind. Sometimes we show up to exercise for fun and fitness.

"Nothing happens if you don't show up"

PBC - http://connect.garmin.com/activity/51923409

The Bruce's, The Core 4, One of the Mary's, & One of the Anne's hammered out 4 and 400 on the grass at Frankie Allen. This group is getting tighter every day.

Day 7 of 30 - Legs

http://connect.garmin.com/activity/51807723 in the "Laps" box, click "View Splits" to see the average moving pace/mile. This is how runners gauge how fast we are running.

Triple Nickel cruised the Churches this morning. There were clear skies with a crescent moon. A couple of us were fortunate enough to witness a shooting star as we climbed Muscogee toward Peachtree. The temperature was cool enough for thin gloves and dry fit long sleeves. This is the time of year when, if dressed properly, we can do a workout and keep our body temperature at the level where we wont be cold yet, wont break a sweat.

So if you have a morning meeting you are pressed to make after the workout; take a shower, get ready, pack your car with the uniform of the day, wear just the right clothes (you can strip during the workout), do the workout then get dresses in the E Rivers Elementary school parking lot and drive to your meeting. Don't forget your water bottle.

3 miles (includes 1 lap warm up and two Baptist Stairs), 700 repetitions of lower body exercises.

Princess Boot Camp (PBC): http://connect.garmin.com/activity/51807715

5 Hot Moms: K, S, J, A, & L went Trespassing through Buckhead before 930AM. This Fab 5 Bypassed Nava to lap the St. R, check in on Souper J, Chatted outside the Buckhead library, relaxed on the rocking chairs at the Big Fish, played on the swing sets @ at G.H. Elementary, ran over the river and through the woods, then hammered a hill workout(through Buckhead Baseball) all the way home.

4 miles, 640 reps of hips, thighs, calves, quads & hundreds of Hammies and buttox.

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http://www.morningsidemile.com/race.php ya'll sign up for this. Now! J.C. Owens (sounds like Jesse Owens) will be making his mile debut.
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