Diagonals

These are the dog days. The grind. When our eyes open, if we make sure our feet hit the floor, if we keep moving and show up, if we keep putting one foot in front of the other, good things will happen in our fitness. The name of the game is consistency. Those of us that show up every day will experience one of two things. We will either get hurt, or we will get in great shape. Step one) show up. Step two) take care of yourself. If all you do is show up and take care of yourself, you will experience an increase in wellness.

3 miles, 600 reps of core.

Church Run

We assembled at the far end of the track on the basketball court. We stretched a little bit then ran up the stairs to the stump garden. We did some Stair Step Aerobics (SSA) then took turns doing box jumps and squats. We ran off campus down Peachtree Battle to Rivers. We took a right at Rivers and continued with walking lunges. Everyone caught up and relaxed against the wall before we took off up Rivers. On our way to Muscogee, we did SSA then squats. We ran UP Muscogee to Peachtree; then more walking lunges. We crossed Peachtree and ran down Lakeview. We did some side stepping jump squats along the duck pond before running to the Cathedral back door. Inside the Catholic Courtyard we started with SSA, then circled up around the Holy Astro Turf for mostly hip exercises. We crossed over to the Baptist back lot for a few sets of stairs before running to the front courtyard for "bar" exercises and a set of leg curls on the Baptist Bleachers. Finally, we ascended gloriously to our highest point of the morning atop the hill at St Phillips. We pressed legs then lifted calves, then ran home.

3 Miles, 600 Repetitions of various lower body exercise.

Water. Drink it

Crazy 8s

Pull ups, Sit ups, push ups, bicycles, back bends, plank crunches, 8 count body builders, V crunches, Side crunches, lying toe touches, maybe a few others. Total Core.

We (X)ed off the field with cones and welcomed back a few old friends returning to us. We slowly began to run around the grass field in the shape of an 8. On either end of the track we slowly jogged the turn before cranking up our pace while motoring to the catty corner turn. Along the way we gathered a small crowd that held the up tempo pace for more than a few strides before peeling off. Every other 8 (two eights is 800 meters) we stopped for the above exercise.

It was hot and humid this morning. We had to cut it short. 4 miles, 420 reps.

The Longest Hour

Chicks
-----------

Kaffee
Carolyn
Michelle
Shana
Jennifer
Cassie
Emi
Mary Blythe
Lisa
Lucy
Caroline

Dudes
----------

John Mears
Jimmy F
John S.
David
Colby
Matty
Cleve
Slawek
Marc


After a set of suicides, we split into two groups. Jeffrey tortured the first group with a few new moves while the second group sat Indian style on the basketball court and took turns sharing in group therapy. After a long cry and a group hug, we exchanged gifts. Then we played on the swing set. We stopped by the picnic tables for breakfast on our way to meet the others. Jeffrey then released his death grip on the sharks and turned his viciousness on the minnows. Still shell shocked and bewildered, the horses recovered with a cat nap while the foxes received a relentless beating in the devils den.

Completely recovered but lacking desire, the forward platoon reluctantly relieved the Corps of duty, and assumed the wrath and onslaught while the Corps retreated for Rest and Recovery.

The unit united in the end and demonstrated duty, honor and courage.

2 miles, 800 reps. White guys cant dance.

Strength Training

Stadium stairs running is an old school, time tested way to become stronger. Jazzercise with the 5 pound weights is a little new wave, pop culture ish. Both are fantastic basic training methods that can prepare us for nearly any physical challenge.

We split up into two groups. The Fellas and the Gals. One group stood high above the Peachtree Battle Field on the concrete ridge that hugs the school. Y'all exercised arms, back and shoulders while the other group ran easy down the far set of stairs, picked it up for a half a lap around the track, then hammered up the center stairs. As the runners were returning to the ridge, The jazzercise group dropped their burden, spread their wings, and took off in flight.

We had to switch it up with a quarter to go. Some of us were walking out and others were thinking about walking out. So we finished on the field. The exercise remained tough, but we eliminated the stairs.

People are getting hurt. What are we to do? Wear a Phiten necklace? Drink more water? Drink Chia Seeds in our water? Wear Newtons? Not push it too much? Ice that which is sore? Ice some more? Get treatment? SHOW UP EARLY AND GET WARMED UP?

yes

3 miles, 600 reps of all upper body.

http://well.blogs.nytimes.com/2010/07/07/your-brain-on-exercise/

Church Run

It was another beautiful morning in the heart of Buckhead. The humidity is coming back a bit but the temperature is still mild. We gathered at the far end of the track early this morning. We stretched our legs and some of us did a few pull ups. Once everyone was together, we ran up the stairs and continued the warm up with a set of stair step aerobics in the Stump Garden. Then we split into boys and girls. The boys did box jumps while the girls did squats. Then we switched. Our journey away from campus started down Ptree Battle and took a right at Rivers. Walking lunges were followed by Preacher seats then up Rivers for more stair steps aerobics on the retaining wall. At the base of Muscogee, we did a set of squats, then raced to Peachtree St. After another set of lunges, we crossed Ptree and ran down Lakeview to the Duck Pond. We all became tree huggers while exercising hips at Duck Pond. Our destination this morning was Jesus Junction. We arrived at the Catholic courtyard and were delighted that we could enter. We did yet another set of stair step aorobics before laying on our backs on the Holy Astroturf. After a combination of hip, butt and high ham exercises, we hot footed it over to Baptist back lot. There, we ran up the stairway (to heaven?) 3 times then ran to the Baptist front courtyard. We gathered on the Batpist Bleachers for inner thigh then hamstring exercises. From that spot, we ran to the Episcopial front door. St Phillips sits on a lofty perch that requires one heck of a climb. We exercised on the grass overlooking Peachtree Rd before calling it quits and running home.

3 miles 700 repitions of various lower body exercises.

Happy Reunion

Ancient Chinese Proverb: "The more you sweat in Peace, the less you bleed in War."

We had a bunch of new people today. Awesome. Please go out of your way to make them feel welcome.

We did diagonals. We started with a set of suicides, grouped into four, and ran strides on the grass in between core exercises.

Folks are still buzzing about the Peachtree Road Race. We agree that it was one of the best ever. Not only were our times fast but, we looked GOOD.