Day 2 Diagonals/abdomin - core work

We had another big crowd of fast legs. Even the folks who have just joined us are right in the mix.

We started with an easy set of suicides with push ups. Then a quick circuit around the back yard. We split up at the end of the warm up and began the workout. We had four groups. While two caddy corner groups exercised, the other two passed each other running to the opposite diagonal turn. Once the runners arrived, they began exercise while the exercisers got up and became runners. This way, there were always runners and always exercisers, yet the runners didn't run over each other. It works.

So the average distance was 3 miles and each group did an average of 600 repetitions of various exercise. The idea is to stay on the grass (soft surface) and keep the heart rate elevated for an hour.

At the end, we lined up and circled the track twice. 90 seconds for the first lap, 90 seconds for the second. This final act is part of the race simulation we often do. When we are tired at the end of a race, the challenge is to keep it together. Today when we were tired, we kept together for a half mile. It is not how fast you run thats important, its how good you look at the finish.

P.T. Test

Name---------Time-----------Last Time--------------Push ups----Sit ups

Dave D--------12:20-----------12:50------------------71-----------82

Prancy--------12:20-----------------------------------70-----------85

Dave B--------12:40-----------------------------------45-----------70

John Oneil----12:46------------------------------------96-----------81

John S.-------12:48------------14:17-------------------72-----------68

Gary---------12:55------------13:17-------------------91-----------67

John Mears--12:56------------13:37-------------------61-----------72

Jim----------13:00------------------------------------50-----------61

David B.------13:17-------------13:48-----------------65-----------55

Slawek-------13:18------------------------------------47-----------66

Chip H.--------13:25-----------------------------------25-----------54

David G.-------13:30-----------------------------------50----------67

Charles--------14:32-----------15:28-------------------30----------40

John O.--------14:33-----------16:10-------------------59----------71

Jimmy S.-------14:37------------------------------------85---------58

Matty----------14:37------------------------------------80---------75

Cleve-----------14:59------------------------------------35---------50

Niki------------16:16------------------------------------44----------48

Marc-----------16:54------------------------------------40---------40

Allison----------17:37--------------18:23

Kaffee----------17:53--------------18:23------------------76--

Holly-----------18:17-------------------------------------------------57

Mary Anne-----18:25--------------19:48-----------------57---------60

Lucy-----------18:41--------------------------------------47--------34

Sally-----------18:46---------------19:01-----------------78--------32

Everyone is Faster than last time. We were missing a few studs this morning. When they show up, we can throw them on the stud pile. This is the manly man testosterone, big swinging richard boot camp. LETS WORK TOGETHER. NO RACING.

We who are about to cry, salute you!

It has been a great privilege to set the pace for PRUMC Boot Camp. We are very grateful for everyone who shows up and hammers. It takes people to create a group. It is the group that provides the energy that we all can feed off of. This is a we program. We gather together every morning with a common purpose. We hold each other to a standard that we would not likely behold onto ourselves alone.

Show up Monday for more insane training.

Session attendance:

Carolyn 29
Charles 27
Mary Anne 26
Nicole 25
Stephanie 25
John S. 24
Kaffee 23
John O. 23
Gary 22
Shana 22
Emi 22
Kerry 21
Michael 20
Mary Blythe 20
Marc 19
Matty 19
Molly 19
Harriott 18
Jimmy S. 18
Lisa 18
Katie L. 18
David Bruce 16
Dave D 16
Jimmy 16
J. Mears 15
Wendy 14
Jennifer 13
Dave Baker 13
Allison 13
Julie 13
Mary Beth 12
Amy 12
Sally 12
Irene 12
Randy 11
Lisa M. 10
Steef 10
Katie Hunt 9
Rosetta 8
Jamie 8
Rachael 7
Elizabeth 4

Church Run

Big group. We had a few missing but, not many. Most folk had planned on a P.T. (Physical Training) exam this morning. It was to our relief that we were to leave campus for our favorite field trip. We headed north on Peachtree and stopped on the front steps of every church we came across. We blended a few leg exercises with core work. We stopped short of PRUMC and turned around. We finished with a tempo false flat (down hill) mile. we came in between 6:14 and 9 minutes. We imagined the Peachtree Road Race as we glided down the sacred thoroughfare. Race simulation has always been part of PRUMC Boot Camp. If we felt good this morning, imagine how good we will feel on race day having not done all the dog gone exercises.

We are going to give everyone a chance to take a P.T. test next Monday. Even if we have no current plan to register and pay for another session (no one has this plan, in fact we are all coming back AND bringing a friend), we are welcome to join in Mondays ritual evaluation.

Tomorrow is Friday Fun Day. Great Fun, Fitness and fellowship will be had by all. Please don't forget to invite a Friend.

5 Millas, 500 repeticiones para Cinco de Mayo

Crazy 8s. Abdomin/core. We got after it pretty good this morning. We are getting progressively faster and stronger. It seems that we are having more trouble getting the squirrelier folks to take it easy than keeping the pack together at the back. The pack is strong.

We talked about starting easy, staying together and bearing down a bit in the middle and then stringing it out at the end. We had a big crowd. It stayed together really well.

Keep inviting people to attend. No workout in ATL can pack more into an hour.

5 miles, 500 reps.

Limbs

Arms & Legs in diagonal format.

We started with a big crowd lined up against the retaining wall at the top of the front stretch of track at E Rivers Elementary. We ran 40 yards, turned around and touched our toes, leaned froward and walked our hands out until we were in push up position. Then 5 push ups and we walked our hands back to our toes, stayed there for a 5 count so we could stretch our hamstrings, then ran another 40 until we were right back where we started. Then we turned around and repeated the routine again at 45 yards, 50 yards, 55 yards and 60 yards. Then we ran up the center set of stairs at E Rivers (about half a grand stand), took a left at the top, ran hard across the top ridge, easy down the far stairs then a hard lap run around the track.

That concludes the WARM UP. By this time, we are somewhere between 1 and 2 miles into the workout. We are already exceeding the average candy ass boot camp total for the day.

Then we split into four groups. On one side of the field, groups exercised lower body. On the other side of the field, we exercised upper body. We ran strides between sets of exercise at either end of the field. We will work core tomorrow.

We are inviting our friends to boot camp for the remaining days this week. It is one thing to brag about how tough we are, it another to SHOW IT!

The schedule is set for the next session. We are having a 7 week session that will end the week before 4TH of July week. We are taking June 28th - July 4th off. Most of us are running PTRR on Sunday the 4TH.

THIS IS THE BEST group PEACHTREE ROAD RACE TRAINING IN ATLANTA! WE WILL STACK OUR BEST 25 AGAINST ALL COMERS. WE WILL TAKE ANY BET.

Day 26, 4 days left in current session.

This is the final week of the current session. We would like to have everyone in town attend the last four days of this week. We would also like to brag a little bit about how awesome our boot camp is. We usually share our workout experience with anyone who will listen. When we pour 65% of our daily physical output in one hour, its a big deal. Sharing the joy we get from our daily meetings give others the opportunity to feel the joy. We are all about sharing the joy. So lets Text, email, phone and personally share the joy that is PRUMC Boot Camp.

Marc, Mary Blythe, Carolyn, Michael and Dave D braved the wet conditions. They ran the old 4 and a half loop. Michael and Dave D added two Grandview hills at race pace. Carolyn joined them for the second one. There is a difference between working out and training. The folks who tackled the allotted hour this morning are TRAINING. The rest of us will get together for tomorrows workout.

The word is JOY. Please spread the word.