Friday Fun Day

Friday is Good for many reasons. Billions around the world will celebrate the Stations of Cross tomorrow. We will celebrate each station on our way up Peachtree Street with 45 repetitions of various basic training exercise. As it turns out, on the day we celebrate the Earthly Judgement of the King of the Jews, our own Judge celebrates her 45th year on Earth. Join us for the Stations of the Branch.

Moon Run

The Moon will be full tomorrow. If you missed it today, you missed it. As we were rolling down Colonial Homes Dr toward the foot of the Northside Beltline, the 96% Moon was kissing the tops of the Oak Trees on the back nine of Bobby Jones. Brilliant.

Lisa	22
Reba	20
Lacie	19
Caroline	17
Harriott	17
Kaffee	17
Mary D.	17
Mary	16
Jenny	16
Liz	16
Susie Mac	16
Mary Blythe	15
Kathleen	15
Jake	14
Jimmy F	14
JoEllyn	14
John G.	14
Kwithee	13
Paige	13
Kelley	12
Maggie	12
Chris W.	11
John S	11
Wendy	10
Irene	10
Margaret	10
Natalie	10
Roxanna	10
Steef	10
June	9
Molly	7
Charles	6
Kristen	6
Cindy	5
Sally	5
Barbara	5
Elizabeth	4
Lisa M.	4
Jill	4
Arnaud	2
Ellen	2
Holly	2

Atlanta Womens 5K this Saturday

2013-atlanta-womens-5k

This road race is one of the best kept secrets in Atlanta. In the running community, it is no secret. The fastest women in Atlanta show up every year.

Boot Camp Gold Standard

To earn a perfect PFT score of 300 points, a male must do 20 pull-ups, 100 crunches in less than two minutes, and complete the three mile run in 18 minutes or less. A female perfect score is 70 seconds on the flexed arm hang, 100 crunches, and a 21 minute three mile run. Marines who score above a 285 receive certifications as an award for their higher than average fitness.

Marine Corps PFT Classification Scores - Male and Female
Class	Age 17-26	Age 27-39	Age 40-45	Age 46+
1st	225	200	175	150
2nd	175	150	125	100
3rd	135	110	88	65

The minimum a male Marine must complete are 3 pull-ups, 44 crunches, and a 28 minute 3-mile run. The minimum a female Marine must complete are 15 seconds on a flexed arm hang, 44 crunches and a 31 minute 3-mile run. Note that merely completing the minimum in each category is not sufficient for passing the test (i.e., one must achieve a passing score and complete at least the minimum in each category in order to pass the test).^[1]

Minimums and Age Adjustment - Male and Female
Age	Pull-Ups	Flexed Arm Hang	Crunches	3-Mile Run Male	3-Mile Run Female
17-26	3	15 Seconds	44	28:00	31:00
27-39	3	15 Seconds	44	29:00	32:00
40-45	3	15 Seconds	44	30:00	33:00
46+	3	15 Seconds	40	33:00	36:00

Peachtree Road Boot Camp is a program of daily Fitness Training that seeks to produce participants that can earn a perfect PFT score of 300 points.

Our Boot Camp

Our Boot Camp, Which are on Peachtree, Holler its name. Thy alarm it comes, thy sleep be done, out of bed, this day we are given. Get us through this workout, our daily beating, and forgive us for trespassing, as we forgive those who don't trespass with us. Lead us not into slow tempo, deliver this workout from upheaval.

Lisa	16
Reba	15
Lacie	14
Mary	13
Mary Blythe	13
Caroline	12
Harriott	12
Kaffee	12
Chris W.	11
Jenny	11
Liz	11
Mary D.	11
Susie Mac	10
Wendy	10
Irene	9
Jake	9
Jimmy F	9
JoEllyn	9
Kathleen	9
Kelley	9
Kwithee	9
Margaret	9
John G.	8
Maggie	8
Natalie	8
Paige	8
John S	6
Roxanna	6
Steef	6
Charles	5
Cindy	5
June	5
Elizabeth	4
Kristen	4
Molly	4
Sally	4
Barbara	3
Arnaud	2
Ellen	2
Holly	2
Lisa M.	2
Jill	1

15/30

We work out in 6 week sessions 8 times a year. Every session we keep track of attendance. Attendance will make or break our year. Those of us who intend on being ripped, thin and fast this spring and summer are working out daily.

Those of us who intend on winning this spring and summer are working out every weekday, sometimes twice a day, and both days on the weekend.

Running a Personal Record (PR), losing 20 pounds or two dress sizes, getting spectacular in a bikini, increasing energy levels, feeling great, and sleeping well are easily attainable by anyone. All we have to do is lift our precious heads off the pillow when the alarm rings and make sure it doesn't touch it again until after the workout. Get up, get dressed, walk out the door, get in the car. There are the finest collection of friendly faces one could ever meet gleefully waiting every day for us to arrive. Our fabulous fitness family will never let us down. We can always count on them to be there ready to join us in exercise.

We are half way through the current session.

Lisa	15
Reba	14
Mary Blythe	13
Lacie	13
Mary	12
Harriott	12
Liz	11
Kaffee	11
Caroline	11
Wendy	10
Mary D.	10
Jenny	10
Chris W.	10
Susie Mac	9
JoEllyn	9
Paige	8
Margaret	8
Kwithee	8
Kelley	8
Kathleen	8
Jimmy F	8
Jake	8
Irene	8
Natalie	7
Maggie	7
John G.	7
John S	6
Steef	5
Roxanna	5
Sally	4
Molly	4
June	4
Elizabeth	4
Cindy	4
Charles	4
Kristen	3
Lisa M.	2
Holly	2
Ellen	2
Barbara	2
Arnaud	2

Excuses

"Excuses are like assholes. Everyone has one and they all stink" - Kirk Pfrangle

In 7 years, we have heard ONE excuse that is legitimate; death in the family. It is a painful and debilitating event in every one's life.

One hot Tuesday night in the summer years ago on the Emory Track, John Roberts ( Local Hero) was uncharacteristically run down in the final 300 meters of the 1500 at the ATC All Comers Meet. At the finish line his excuse was "Man, I just didn't have it. I lost my Dad last night." This same dude had lost his Wife to cancer 6 months earlier.

Runners always return to running when the chips are down. Running and exercise are The Way Out of life's troubles for the avid runner. When all else fails, RUN.

Monday, May 27th - Memorial Day

75 Days

Peachtree Road

We are going to earn our name the rest of the week. Today we did the North bound out and back on Peachtree Road . We did an extra 50 repetitions today. It wound up being 3 miles, 650 repetitions of various core exercise.

Tomorrow is The Church Run. We finish down Peachtree Road.

Friday Fun Day will be the Belt Line Backwards. We will start South on Peachtree Road. Typically we see the bakery loading the truck for "hauling buns" as we are hauling our own buns up Peachtree Road.

Peachtree Road is an interesting place. We have seen a car chase end in a rolling, flipping death trap, the Burger King Bandit shot to death by police & a random naked man running down the street. One morning we had a 5 alarm - all units respond with multiple helicopter coverage for a.... rubber grenade.

We like to say that we get the daily news as it happens.

Preventative Medicine

It is interesting. The names at the top of this list are usually at the top of this list. They don't get sick. They stay healthy year around throughout the changing seasons. Harriott and Kathleen have been here for 7 years. We have never known them to have more than a cold or flu.

The other phenomenon is more interesting. The stronger, thinner and more athletic these folks get, the younger they look.

Healthy and younger looking...

Kaffee	7
Lisa	7
Mary	7
Mary Blythe	7
Reba	7
Caroline	6
Harriott	6
Lacie	6
Chris W.	5
Irene	5
Jenny	5
JoEllyn	5
Liz	5
Susie Mac	5
Elizabeth	4
Jimmy F	4
Kelley	4
Kwithee	4
Margaret	4
Mary D.	4
Paige	4
John S	3
June	3
Kathleen	3
Maggie	3
Roxanna	3
Steef	3
Wendy	3
Charles	2
Cindy	2
John G.	2
Arnaud	1
Ellen	1
Holly	1
Jake	1
Lisa M.	1
Natalie	1
Molly	1
Sally	1