Jeffrey!!!!!

Back Row:

Michael, Seef, Jimmy S.,Mary Blythe, JEFFREY, Stephanie, Kerry, Marc, Slavek, Lisa, John S.

Front Row: Nicole, Jennifer, Charles, Molly, Carolyn, Kaffee, Harriott, Prancy

Brick Evolution

We evolved from running with bricks, to running with princess aerobicizers. The Men call it "spartanesque." They are 5 lbs weights.

We did a set of suisides and split in two. We assembles at the other end of the field to put another 120 meters of space between us (many) and the sleeping (few). We listened to a princess boot camp CD.

We did the usual arm, shoulder and back exercises mixed in with strides on the grass. Everyone looked good as usual. We finished with a Muscogee Mile:

Charles 23 days 6:51 mile
Carolyn 22 days 7:21 mile
Mary Anne 22 days 9:15 mile
Kaffee 21 days 9:15 mile
Nicole 21 days 9:01 mile
Stephanie 21 days 8:33 mile
Gary 20 days 6:38 mile
John S. 20 days 6:19 mile
John O. 20 days 7:13 mile
Kerry 19
Shana 19 days 6:59 mile (W1)
Emi 19 days 7:32 mile
Michael 17
Jimmy 16 days 6:41 mile
Mary Blythe 16 days 9:28 mile
Matty 16
Katie L. 15
Molly 15
Jimmy S. 15 days 7:15 mile
Lisa 15
Marc 15 days 9:13 mile
Harriott 14
Julie 13
J. Mears 13 days 6:24 mile
Dave D. 12
Amy 12
David Bruce 12 days 6:13 mile
Dave Baker 12 days 6:11 mile (W1)
Wendy 12
Mary Beth 11
Randy 11
Sally 11
Allison 11
Jennifer 10
Irene 10
Lisa M. 9
Rosetta 8
Steef 8
Jamie 7
Rachael 7
Katie Hunt 6 days 9:00 mile
Elizabeth 3 days 9:05 mile
Holly 3 days 8:40 mile

Dont miss tomorrows surprise ;>)

Church Run

The Church Run is a fan favorite. "Church Turn, Jesus Junction, corner for Christ or whatever you would like to call it is a weekly destination for boot camp. There are an infinite # of ways to exercise (mind, body, spirit) on this tiny bend of Peachtree. We hit Covenant Presbyterian first with V crunches on the wall.. We then ran all the way to the duck pond where Jimmy & Mary Anne got hooked (did y'all know they are wed?). After a few minutes of contemplating the quagmire (duck pond needs help), we ran to Christ the King. We reeled off 120 reps of "feet no touch" abdomen exercise then raced over to Second Ponce Baptist. We pumped out 5 push ups then ran the stair way (to heaven ) two or three times. After square dancing on the Baptist court yard, we crawled up to US 19 and crossed over to Episcopal Cathedral of St. Phillips. We did some dips, then split back to Catholic front grass. While the Catholics were on their knees praying inside, we were outside on our knees doing Chickie push ups (Gary missed today so we got the day off from Mannly Mann push ups). We made a few more stops along the way home before finishing where we started at Presbyterian.

3 miles, 700 repetitions All CORE.

Attendance:

Charles 22
Carolyn 21
Mary Anne 21
Kaffee 20
Nicole 20
Stephanie 20
Gary 19
John S. 19
Kerry 19
John O. 18
Shana 18
Emi 18
Michael 17
Jimmy 15
Katie L. 15
Mary Blythe 15
Matty 15
Molly 15
Harriott 14
Jimmy S. 14
Lisa 14
Marc 14
Julie 13
Dave D 12
J. Mears 12
Amy 12
David Bruce 11
Dave Baker 11
Mary Beth 11
Randy 11
Sally 11
Wendy 11
Allison 10
Jennifer 10
Irene 10
Lisa M. 9
Rosetta 8
Steef 8
Jamie 7
Rachael 7
Katie Hunt 5
Elizabeth 2

Diagonals

Legs. After yesterdays quick paced speed work, we did some strength training. But first we stretched. We spent about 7 minutes on the ground stretching ham strings, quads, calves, hips, and groins. Then we did a set of suicides and split into four groups. We ran diagonally across the grass to opposite corners of the track. There, we did exercise that worked the same muscles we stretched (see above).

At the end of the workout, We ran a controlled 800. The idea is to keep it together for a half mile when we are tired and our running form is falling apart. This exercise is what we call "race simulation."

The horses ran (86,86) 2:52. Kerry stole W1(First Woman) from Carolyn at the end of the workout. The group as a whole was faster and looked great. "Its not how fast we run, its how good we look at the finish."

Crazy 8s

Blazing fast, consistent hammering. This was the fastest workout of the year, may be two years. The in crowd showed up early and helped set up and warmed up. Dave D. (a.k.a. Alpha Male) had it like this: 9:30, 7:30, 7:05, 6:46, 6.51, 6:45. We can promise you that the group was nailing a sub 6 pace on a few of those diagonals. Hell, we practically walk 480 meters a mile and still keep it under 7 minute pace. We figure (480/1600) is 30%. If we are at 9 minute pace active recovery 30% a mile, that's 2 minutes and 42 seconds. That's 4.03 for the remaining 1120, or a 5.47 average. HAMMERING.

John S. (the S. is for Stick) stuck it. Michael paced the finish. Gary, David Bruce, and John Mears pushed the leaders. John O was supposed to stick to Carolyn, but decided to exercise the wild hair on his ass at the front. He brought Shana along for the ride. We had to put a leash on the Preacher. Jennifer, Nicole(a.k.a. Nikki), Mary Beth, Mary Anne & Mary Blythe all took turns riding in the front seat of the bus. Molly, Emi (Hot Moms) tried to get away but we wouldn't let them. Carolyn kept the engine humming. Jimmy S. wants to bust out so bad its killing him. Easy big boy, your day is coming. Katie H, Katie L., Slawek, Stephanie and Wendy staid in the pack. Kaffe and Harriott caught up with Holly (Her first day back since Running of the Brides).

5 miles, 500 reps

Friday Fun Day

Friday Fitness Fun Day was Fantastic. The Fragrance of Fresh Flowers Filled the air. Felines and fellows followed instruction For Four quarters.

The group is getting salty. The new folks are falling in line and hanging closer to the pack. The pack is progressing at an even clip.

We try to have easy days, medium days and hard days. Even in the workout, the intensity starts easy, moves toward medium and touches hard before we back down to medium and then easy. Our warm up and the start of the suicides is easy, then the pace and cadence picks up to medium, then the lap around the track is hard.

We split into two groups and tried to make it a medium day following yesterday's hard. The idea of today and every day is to accomplish the desired goal but, to leave the workout refreshed enough to want to and to be able to return the next day.

We work out 5 days a week. Most of us work out 6 or 7 days a week. Exercise burns excess energy which fosters sounder sleep and the routine keeps us grounded in a desciplined regiment.

Drink more water.

Crazy 8s

Crazy 8s have been our tougher day lately. We X off the field with orange cones, then run in a pack until the guy/girl at the front turns. Then, everyone turns regardless of where they are on the field and runs SLOWLY across the field to the next set of cones. Then, turns again and runs diagonally across the field at a quick pace until the front guy/girl turns again. Then again with the slow cross before the hard diagonal. This workout is THE BEST group training has to offer. It is nearly all on grass. Everyone has the opportunity to hang with the fastest runners, if only for a second. It has a central stopping point where we can exercise together. No one gets left behind. We get to walk if we need to. We never get lost. We can leave early if we have to. No workout is faster. And, we can listen to tunes while we work.

We stop every 3rd diagonal and exercise. Today we worked core only. If you broke it down it would look like this:

1 warm
(3 X 140 meters w/ 60 active recovery) X 10 / W 75 core reps rest

Each diagonal is about 140 meters and each cross of the field to the other diagonal is about 60 meters. "Active recovery" means jog (or walk). We did that 3 times then stopped in the middle, laid on our backs or in plank or push up position, and exercised an average of 75 repetitions of various core exercise. We did 3 diagonals and stopped for exercise 10 times.

5 miles, 755 reps of core.

755 being the non asterisked record for home runs in a major league career. Jason Heward #22 has 4.

By the way, if your goal is to increase fitness through hard work, you were in the right place today.

Molly's Birthday mollymax@hotmail.com

Molly is one of the "hot Moms". We are Lucky to have her company because she does not need Boot Camp.

We did a set of suicides then gathered at the far end of E Rivers Field. We listened to Music and lifted 5 pound weights. Seems like a fluffy exercise class but, its not. The strides were race pace and the reps add up.

3 miles, 600 repetitions of various upper body exercise. Drink more water.

Todays Participants ranked by time of sign in:

Gary - always early
Mary Blythe
Amy
John Mears
Jimmy
Mary Anne
Michael - always early
Shana
Mrs. Dillard
Matty - always early
John S.
Nancy
Nicole
Marc
Kaffee - always early
Molly
Jimmy F. - always on time
John O
Kerry - always on time - she runs to boot camp
Carolyn
Wendy
Sally
Lisa
John Oneil
Lisa M.
Emi
Katie
Dave B - notorious sand bagger
Preacher - At least making every workout

Send in the Marines

"Uncle Sam's Misguided Children" are intense, motivated, and eager to Improvise, Adapt and Overcome. They can P.T.

So we shook it up this morning. We separated into 4 groups, ran strides and did core exercises.

People are getting interested in getting in shape. The crowd is growing daily.

Today participants:

Mary Ann, Nicole, Rachel, Marc and Jimmy S. are new to PRUMC Boot Camp. They like this place, they love this place, they finally found a home.

Wendy is on her 6th day. Everyone in her family has done PRUMC Boot Camp. She was the final hold out and now she knows why. In a few more days she will be with the above names (loving Boot Camp).

Mary Blythe, Mary Beth, Molly, Emi, Jennifer, Shana, David Bruce, Dave Baker and John O. are no strangers to Boot Camp. It has taken no time to re-adapt to the stresses of a daily routine and they all looked great this morning doing it.

Harriott, Kaffee, Irene, and Lisa suddenly find themselves in the middle.

Prancy and Keith were our special guest this morning. And, we do mean special.

Matty(a.k.a. "the grinder") paced a large group of studs that include Jimmy F. (the F is for "formerly Fat"), Michael (a.k.a. "the professor", also formerly fat), Dave D (current alpha male), J Mears (silent but strong), Gary (what every boy aspires to be), John S. (The S is for "shark", newest member), and Amy (alpha female).

Charles, Kerry and Carolyn were and are always a standard for our crew. They are the heart of the engine that makes the machine run.

3 miles, 600 reps, all core.

old fashion Church Run

We started with 70 meter strides, and little stretching on the track. Then stair step aerobics/ squats in the stump garden. We took the back door to Peachtree via Muscogee. We crossed Peachtree and went directly down Lake View to the duck pond. Along the way we did more stair step aerobics, squats and lunges. We worked hips and butt and ham strings at the Duck Pond then high tailed it to Christ the King. Inside the Catholic courtyard, we again did stair steps (stairway to Heaven?), then hips and inner thighs. We ran to the Baptist back lot for more stairs and lunges then ran to the front courtyard for plyometrics and "bar" exercises. Finally, we did mini leg curls from inclined plank position at St Phillips before running home.

3 miles, 800 repetitions of lower body exercise. This group is coming together.

Speaking of coming together...
http://paradisevalleyclub.com/fig-leaf
Yikes!!!

Friday Fun Day

It has been our observation that the previous 4 workouts this week may have leaned a little hard. Today we split the crowd and tried to have some fun. The horses left camps with a couple of phillies and ran through the streets in their underwear. The foxes and a couple of hounds hung back at the ranch and did an old school brick workout.

Tomorrow is "pound the pavement for Peter", a 5K around Capital City Club. If you do not have anything going on early, go run it.

We are half way through this cycle. Good luck to those racing tomorrow.

Crazy Eights

Crazy 8s is a we workout. We get a chance to stride together, sweat together, and exercise together. When we exercise side by side by the numbers, it allow us to better measure our changing fitness levels. We may be able to do more push ups or sit up than we were able to last time. We work harder to keep up with our neighbor and also feed off the energy of the other runners.

This morning we concentrated on core fitness. We did one hundred push ups. The rest was core related. It was really neat at the end of the workout to see the pack hammering across the field as a unit. We ran the diagonals hard and recovered as we slowly crossed the field to the other side, then took off again. We stopped about every 600 meters in the middle of the field and got together for the core exercise.

5 miles, 500 repetitions.

Attendance:
Allison - 8
Amy - 8
Bruce, D. - 7
Carolyn - 13 (plus 3 years)
Charles - 14
Dave D. - 8
Dave Baker - 8
Emi - 11
Gary - 14 (this guy is amazing. He does NOT act his age)
Harriott - 9 (plus 4 years)
Irene - 7
Jamie - 5
Jennifer - 7
Jimmy - 9
Jimmy S. - 10
john Mears - 7
John Oneill - 7
John O - 10
John S. - 11
Julie - 13
Kaffee - 12 (plus 3 years)
Katie - 8
Kerry - 13
Lindsay - 4
Lisa - 10
Lisa M.- 5
Marc - 8
Mary Anne - 13
Mary Beth - 9
Mary Blythe - 8
Matty - 10
Michael - 10
Molly - 9
Nicole - 13
Rachael - 6
Randy - 8
Rosetta - 7
Sally - 6
Shana - 11
Steef - 5
Stephanie - 11
Wendy - 4

E Rivers Campus / legs

E Rivers campus is tailor made for boot camp. Obviously we love the grass. The track is serviceable. The stairs come in handy, as do the rails on the stairs. The picnic tables serve as a nice place to exercise. And failing to mention the stump garden would be criminal. Speaking of criminal, there was the dead body storage issue up there last year. Can you imagine our relief when we confirmed it was not one us.

The front of the school is a nice place to line up and work side by side. Even the retaining wall that watches over the tracks front stretch is useful. Finally, we quietly utilize the basketball court, the swing set, and the bleachers at the far end of the property. We stopped at each of these places over the course of the hour to lengthen and strengthen the muscles below our belly button.

Of course we ran from one location to another. The total was 3 miles, 600 repetitions of various exercises (hips, quads, hams, calves ect...). Drink plenty of water.

Attendance:
Allison - 7
Amy - 8
Bruce, D. - 6
Carolyn - 12 (plus 3 years)
Charles - 7
Dave D. - 8
Dave Baker - 7
Emi - 10
Gary - 13 (this guy is amazing. He does NOT act his age)
Harriott - 8 (plus 4 years)
Irene - 6
Jamie - 5
Jennifer - 7
Jimmy - 8
Jimmy S. - 9
john Mears - 6
John Oneill - 7
John O - 10
John S. - 10
Julie - 12
Kaffee - 11 (plus 3 years)
Katie - 7
Kerry - 12
Lindsay - 3
Lisa - 9
Lisa M.- 4
Marc - 7
Mary Anne - 12
Mary Beth - 9
Mary Blythe - 7
Matty - 10
Michael - 9
Molly - 9
Nicole - 12
Rachael - 5
Randy - 7
Rosetta - 7
Sally - 6
Shana - 10
Steef - 4
Stephanie - 10
Wendy - 3

If you do not show up, nothing changes. Even if you show up and sand bag the workout, it helped your fitness.

Diagonals

We did 90% of our running on the grass today. Diagonals offer a 120 meter stretch of soft grass per cross. In-between crosses we exercised abdomin muscles. We are calling today 3 miles, 700 repetitions.

Friday/ Monday

Friday was a old school track workout. Cut downs: One mile, Half Mile, Quarter mile. Dave D was the pace setter with a 5:25, 2.42, 71. There was also exercise.

Monday was Fat. 34 participants and it was the right ones. If you are a stud, aspire to be a stud or know a stud that wants to measure their studliness, bring it.

We did easy strides on the grass, easy on legs, with 90 seconds recovery of general upper body moves with 5 pound weights in hand. It was more like jazzercise than Boot Camp. We played music and talked and caught up after the weekend.

Pound the pavement for Peter is a 5K out of Capital City Club this coming Saturday. It will be a wonderful opportunity to enjoy fitness and fellowship among friends...and kick some ass-phault.

Buckhead Marta Station

This is a workout of attrition. We start at E Rivers Elementary. We run up Peachtree Street and stop about every 200 meters and crank out between 20 to 50 repetitions of various exercises. Today we did mostly lower body. We did a lot of squats and lunges. We did leg presses and leg raises and kicks and calf raises and stair step aerobics. It was a 2 1/2 methodical climb up Peachtree that ended in the Buckhead Marta station. Mary Blythe and the new Jimmy hung with the sharks. We did our back rows in the tunnel under Peachtree, climbed out the other side then hammered 2 1/2 miles down hill back to E Rivers. The total repetition count was 755 ( the true record for home runs in a career). Total running distance was 5 miles, not including warm up. Attrition was the mission.

Grass

We like grass, but we don't smoke it. We lay in it, sit on it, run on it, and roll on it. Today we actually ran on the earth the way we were built to. Bare feet. Cave men did not have Nike's. Indians did not have Asics. Like many other things, technology has advanced the destruction of that which was created perfectly(feet). Shoes allow us to strike the ground heel first. Heel striking is the running equivalent of driving with the accelerator and break at the same time.

http://www.youtube.com/watch?v=1fBh2qH4QbM

We worked arms, shoulders, back, tri's, chest. Basic upper body training.

2 1/2 miles. 600 reps.

Diagonals

Diagonals are a grass friendly workout. E Rivers is the largest yard in Buckhead. We are blessed every morning with the opportunity to tenderize this portion of our mother with our feet. We started with a few laps warm up and some stretching followed by a set of suicides with push ups and more stretching built in. Once we were thoroughly warm up, we fired up the jets with a fast lap, then we split into four groups (Air, Fire, Earth and Water) and started the workout. Imagine that, we do more in a warm up than most humanoids do all day. Those creatures are weird. They like to sleep the morning away. "Early to bed, early to rise, lace up your shoes and exercise."

So we spent the rest of the morning doing strides and core exercise. If you are keeping score at home (and you should), it was 3 miles, 650 repetitions. Drink more water.

Church Run

Church Run is a fan favorite. We like to take adventures off campus. Today's adventure was special as we had a large # of participants who had yet run it. Rosetta, John S. , Julie, Nicole, Rachel, Mary Anne, Marc and Jimmy are working out from E Rivers for the first time. This is an incredible group of people. It is intimidating to show up every morning not having any idea what is going to happen with the knowledge that they will leave beaten and with only 23 hours of recovery before they will be right back out there taking another beating.

Katie, Molly, Mary Blythe, Mary Beth and John O returned today in seek of fitness they know will come with discipline and effort. We are happy they are back.

Michael, Jimmy F., Kerry, Gary, Dave D., Sally, and Dave B. worked out all winter and it shows. They set a steady pace this morning for the new comers. It is easy to forget how far they have come and its tempting to show off in front of the newbies. Not this group. This group wants to nurture the new crew and bring them into the fold.

4 miles, 600 repetitions of total body exercise.

Loco Ocho

Grass again. Crazy eights are not loved by the beloved. But, you know its right if its hard. This morning was not so much hard as FAST. We blazed diagonals 120 meters at a crack, "active recovery" to the other side and blazed again. It was also nice to see the regulars take turns at the front and work together. That is the beauty of group training. The rhythm in crazy eights is unparalleled. We can easily get lost in the workout, day dreaming or meditating and forget where we are. Toward the end, the sun is peaking while the moon is getting lower. If you look straight up into space (which is easy if you are always laying on your back doing ab exercise) around 6:48AM, you can pin point a dark spot that gets progressively lighter and bluer the closer you look toward the horizon.

We ran 5 miles and did 555 repetitions of various core exercises. No group training in Atlanta can pack more into an hour. Drink more water.