We can do together far more than we can do alone. We are all in it together. We are the sum of all people we have ever worked out & run with; we change the pack and the pack changes us. We live in the pack and visit the would the the other 23 hours in the day. It is with the pack we become, live, thrive and survive. The pack gives us knowledge of our selves and allows us to stay connected to those surrounding us.
The pack has produced some of the most exceptional physically fit women in Atlanta. A rag tag team of men will attempt to compete with these "cover girls" on Saturday morning in Castleberry Hill.
Our Labor Day routine is to meet at Starbucks and work North to Piedmont where we Jazzercise with hand weights as we watch the finish of the Sizzler 10K.
Thursday, August 29, 2013
Monday, August 26, 2013
Rhythm
The rhythm of the workouts have been melodic. The pack is like a lunch room conversation that moves quickly through the cafeteria. The running has pace. Folks are taking their turn at the front. Hills are being run with purpose, meaning and intent. Exercise is done with attention to detail.
Often we get to a place where the pack is training as an Elite Unit moving as if it has one heart beat. As the Summer is ending, this group is training like that.
Often we get to a place where the pack is training as an Elite Unit moving as if it has one heart beat. As the Summer is ending, this group is training like that.
| Amy Glan | 6 |
| Dave B | 6 |
| Greg | 6 |
| Jenny | 6 |
| Jill | 6 |
| Kathleen | 6 |
| Mary D. | 6 |
| Brian W. | 5 |
| Caroline | 5 |
| Ernie | 5 |
| John S | 5 |
| Kwithee | 5 |
| Lacie | 5 |
| Lisa | 5 |
| Susie Mac | 5 |
| Wendy | 5 |
| Wendy Thom | 5 |
| Alan | 4 |
| Charles | 4 |
| Harriott | 4 |
| Jimmy F | 4 |
| John G. | 4 |
| Johnathan | 4 |
| Reba | 4 |
| Roxanna | 4 |
| Barb | 3 |
| Chris W. | 3 |
| JenJen | 3 |
| Kathleen 555 | 3 |
| Katie | 3 |
| Lisa Long | 3 |
| Mary | 3 |
| Mary Blythe | 3 |
| Orna | 3 |
| Irene | 2 |
| Jen High | 2 |
| Paige | 2 |
| Sally | 2 |
| Elly | 1 |
| Maggie | 1 |
Wednesday, August 14, 2013
Fast & Thin
This Summer has been very good to a few of our participants. Many of these beautiful ladies and a Few handsome gentlemen have been putting in the days. The accumulation of miles and exercise has transformed these disciplined types into fast and thin fitness fanatics. It is wonderful to watch the days and weeks pass in the workout. The folks who show up come to the front, take a leadership role in the workout, push the pace and snap off the repetitions of exercise like seasoned drill instructors.
There are no short cuts. No Pill, supplements, or tricks. Do the work and we get paid.
We start a new session on Monday. Make a commitment to yourself and the group to show up every day. Together we can accomplish far more than we can alone.
There are no short cuts. No Pill, supplements, or tricks. Do the work and we get paid.
We start a new session on Monday. Make a commitment to yourself and the group to show up every day. Together we can accomplish far more than we can alone.
| Jill | 30 |
| Caroline | 25 |
| Laurie | 25 |
| Rena | 24 |
| Elly | 23 |
| Susie Mac | 23 |
| Wendy | 23 |
| Mary Blythe | 22 |
| JenJen | 20 |
| Jimmy F | 20 |
| Lacie | 20 |
| Lisa | 20 |
| Johnathan | 19 |
| Margaret | 19 |
| Nate | 19 |
| JoEllyn | 18 |
| Brian W. | 17 |
| Chris W. | 17 |
| Harriott | 17 |
| Jenny | 17 |
| Alan | 16 |
| Barb | 16 |
| Reba | 16 |
| Greg | 15 |
| Irene | 15 |
| Lisa Long | 15 |
| Paige | 15 |
| Barbara | 14 |
| Mary D. | 14 |
| Charles | 12 |
| Kwithee | 12 |
| Molly | 11 |
| Kristen | 10 |
| Jen High | 7 |
| Kaffee | 7 |
| John G. | 6 |
| John S | 6 |
| Kelley | 6 |
| Love | 6 |
| Lindsay | 3 |
Wednesday, August 7, 2013
Fitness Profile
Days of working out per week:
Zero - Status quo. Most of America is going to workout tomorrow. The problem is, tomorrow never comes. It is always today every day.
One - We love these folks. They are the ones who own the workout gear so feel compelled to use it. These are often Catholics who exercise as the result of guilt from over eating and or drinking.
Two - These folks have severe attention deficit disorder. They have honest intentions but typically remember at 10:30PM that they were going to...wait, where did I leave that..., oh honey did you..., why did I come up here?
Three - These are the under 30 hotties who don't need to work out anyway and the binge exercisers. Binge exercisers hammer hard three days then need another 4 days to recover.
Four - Fitness Partier. Yah baby! These good time boys and girls like looking good at the club but cant make the Friday, Saturday, Sunday workouts cause the hangover is thumping.
Five - Standard Hot Mom and RoboBabe. These fine specimens often shop, lunch, attend sporting events, get nails/hair done, see a show or go to the party. They are very well put together.
Six - Often over 45 and totally committed to taking one more shot at living before they die. These hard chargers are renaissance men and women who waste no time talking. They do need one day off a week.
Seven - Someone has got to win. It might as well be us.
Zero - Status quo. Most of America is going to workout tomorrow. The problem is, tomorrow never comes. It is always today every day.
One - We love these folks. They are the ones who own the workout gear so feel compelled to use it. These are often Catholics who exercise as the result of guilt from over eating and or drinking.
Two - These folks have severe attention deficit disorder. They have honest intentions but typically remember at 10:30PM that they were going to...wait, where did I leave that..., oh honey did you..., why did I come up here?
Three - These are the under 30 hotties who don't need to work out anyway and the binge exercisers. Binge exercisers hammer hard three days then need another 4 days to recover.
Four - Fitness Partier. Yah baby! These good time boys and girls like looking good at the club but cant make the Friday, Saturday, Sunday workouts cause the hangover is thumping.
Five - Standard Hot Mom and RoboBabe. These fine specimens often shop, lunch, attend sporting events, get nails/hair done, see a show or go to the party. They are very well put together.
Six - Often over 45 and totally committed to taking one more shot at living before they die. These hard chargers are renaissance men and women who waste no time talking. They do need one day off a week.
Seven - Someone has got to win. It might as well be us.
| Jill | 24 |
| Laurie | 22 |
| Caroline | 21 |
| Rena | 20 |
| Mary Blythe | 19 |
| Elly | 18 |
| JenJen | 17 |
| JoEllyn | 17 |
| Susie Mac | 17 |
| Wendy | 17 |
| Johnathan | 16 |
| Lacie | 16 |
| Lisa | 16 |
| Chris W. | 15 |
| Harriott | 15 |
| Nate | 15 |
| Alan | 14 |
| Margaret | 14 |
| Reba | 14 |
| Brian W. | 13 |
| Greg | 13 |
| Irene | 13 |
| Jimmy F | 13 |
| Barb | 12 |
| Jenny | 12 |
| Kwithee | 12 |
| Lisa Long | 12 |
| Barbara | 11 |
| Charles | 11 |
| Paige | 11 |
| Kristen | 10 |
| Mary D. | 9 |
| Molly | 9 |
| Kaffee | 7 |
| Jen High | 6 |
| Kelley | 6 |
| Love | 6 |
| John G. | 4 |
| John S | 4 |
| Lindsay | 3 |
| Roxanna | 3 |
| Maggie | 1 |
Tuesday, August 6, 2013
Old & Hot
I am sure that this post will not sit well with my Preacher. Please forgive me Charles...
Take politics out. Jane Fonda may be the devil. One thing is for sure, she has proven in her lifetime that a daily fitness routine allows her to keep her hot body.
| Jill | 23 |
| Laurie | 21 |
| Caroline | 20 |
| Rena | 19 |
| Elly | 18 |
| Mary Blythe | 18 |
| JenJen | 17 |
| Wendy | 17 |
| JoEllyn | 16 |
| Susie Mac | 16 |
| Johnathan | 15 |
| Lacie | 15 |
| Lisa | 15 |
| Alan | 14 |
| Chris W. | 14 |
| Harriott | 14 |
| Margaret | 14 |
| Greg | 13 |
| Reba | 13 |
| Barb | 12 |
| Brian W. | 12 |
| Irene | 12 |
| Jimmy F | 12 |
| Nate | 12 |
| Barbara | 11 |
| Charles | 11 |
| Jenny | 11 |
| Kwithee | 11 |
| Lisa Long | 11 |
| Kristen | 10 |
| Paige | 10 |
| Mary D. | 9 |
| Molly | 9 |
| Kaffee | 7 |
| Jen High | 6 |
| Kelley | 6 |
| Love | 6 |
| John G. | 4 |
| John S | 4 |
| Lindsay | 3 |
| Roxanna | 3 |
| Maggie | 1 |
Monday, August 5, 2013
Train like a pro
Herschel Walker, the former NFL running back and Heisman winner, was a workout fiend whose excess led to success and durability on the football field. And at 47 years of age, he’s still keeping in shape for his second career as an MMA fighter. His daily workout is devastating: 2,000 push-ups, 3,000 reps targeting abs, 1,500 pull-ups, 1,000 triceps dips, 1,000 squats, and running drills.
Read more: http://www.askmen.com/top_10/fitness/top-10-legendary-workouts_7.html#ixzz2b71BzTKy
Read more: http://www.askmen.com/top_10/fitness/top-10-legendary-workouts_7.html#ixzz2b71BzTKy
| Jerry Rice: The hill sprints were about two-and-a-half miles up, and the last 800 meters were completely uphill. We ran it for time, and if you could get around that 15, 16 mark, that was excellent. A lot of guys came to train with me over the course of my career, and a lot of guys fell by the wayside. |
You know your body is going to be sore, and you know there's going to be some days where you don't want to get out of bed, but still, you're obligated to do that, and that was my approach to the game.
Former NFL rushing leader, Emmitt Smith, was known for performing quick and explosive workouts that required little or no use of exercise equipment. A lot can be learned from Emmitt Smith and his workouts. His physical strength and endurance helped him lead the Dallas Cowboys to three Super Bowl victories (1993, 1994 and 1996) and he is ranked #1 in the all-time rushing leader list.
Emmitt Smith’s workouts are effective, and most of his workouts take less than 30 minutes to complete.
Squats, lunges, Sit ups or crunches, push ups
How to Get Faster: Interview with Speed Coach, Patrick Beith
Q- What might be a sample preseason routine for conditioning for the 100m or 200m event?
A: In the preseason I use more volume of conditioning work then decrease it throughout the periodized season as the training emphasis changes.
Here is a basic example:
Here is a basic example:
Perform on a football field. Jogging 65% on the sidelines each corner. Do one exercise in each corner. Or if you don’t have the room have your athletes jog 50 meters in between each exercise. Rest 3 minutes then repeat the circuit.
Split squats – 10 each leg
Rotational push-ups – 8 each
Bicycles – 1×30
Burpees – 1×10
Staggered push-ups – 10 each
Russian twists – 1×25
Backwards lunges – 10-each leg
Lateral lunges – 10 each leg
Reverse crunches – 1×20
1 Leg squats – 10 each leg
Rotational push-ups – 8 each
Bicycles – 1×30
Burpees – 1×10
Staggered push-ups – 10 each
Russian twists – 1×25
Backwards lunges – 10-each leg
Lateral lunges – 10 each leg
Reverse crunches – 1×20
1 Leg squats – 10 each leg
Friday, August 2, 2013
Schedule
Saturday - Back on My Feet - Join us for our August Alumni Run at the Edgewood/Candler Park MARTA station – come catch up with our incredible Alumni Members and join them for a delicious breakfast afterward at Radial Cafe.
Monday - Friday 555AM Peachtree Battle Shopping Center: Branch Properties Inc., Manager of PTree Battle Shopping Center has agreed to allow Peachtree Road Boot Camp park and meet in the parking lot. Starbucks Manager John is opening his doors every morning at 5:30 for those who would like a cup of coffee before they warm up in the parking lot with a few long strides before the Boot Camp workout.
Monday - Friday at 7:30AM (8:30 when school starts) at 129 Bolling: Park at the lower parking lot behind 2nd Ponce Baptist Church. Princess Boot Camp has been hammering this year.
Monday - Friday at 6PM - 129 Bolling. We are still building the 6PM workout. If you know folks who are interested in your workout but don't want to get out of bed before dawn, send them to the evening workout. If you miss the morning workouts, make the evening.
Saturday August 10th - Road Runner Sports Boot Camp through Chastain Park. Bring a friend, and or a kid.
Saturday August 24th - Meaningful Miles 5K with Back on My Feet REGISTER HERE
Saturday August 31st - The Atlanta 20K Relay REGISTER HERE - Boot Camp stole the show last year. We already have 2 teams registered. We would love to have more teams.
Monday - Friday 555AM Peachtree Battle Shopping Center: Branch Properties Inc., Manager of PTree Battle Shopping Center has agreed to allow Peachtree Road Boot Camp park and meet in the parking lot. Starbucks Manager John is opening his doors every morning at 5:30 for those who would like a cup of coffee before they warm up in the parking lot with a few long strides before the Boot Camp workout.
Monday - Friday at 7:30AM (8:30 when school starts) at 129 Bolling: Park at the lower parking lot behind 2nd Ponce Baptist Church. Princess Boot Camp has been hammering this year.
Monday - Friday at 6PM - 129 Bolling. We are still building the 6PM workout. If you know folks who are interested in your workout but don't want to get out of bed before dawn, send them to the evening workout. If you miss the morning workouts, make the evening.
Saturday August 10th - Road Runner Sports Boot Camp through Chastain Park. Bring a friend, and or a kid.
Saturday August 24th - Meaningful Miles 5K with Back on My Feet REGISTER HERE
Saturday August 31st - The Atlanta 20K Relay REGISTER HERE - Boot Camp stole the show last year. We already have 2 teams registered. We would love to have more teams.
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