Crazy 8s

Man was it hot. Uniform of the day was shorts and short sleeve shirt. We had a nice size crowd. It was pretty evenly split between studs and studettes.

We started right in with the exercise. We cranked out core only. We didn't even do a push up. It was all middle.

This is how beautiful the workout went:

At 2 1/2 miles and 250 repetitions of various of work, Jimmy C says "I just felt a rain drop." Ten seconds later we all felt the rain drops. They came few and far between. They would not have likely suspended play at Augusta National. It was more of welcome cool mist to wash away the sweat on our brow. It seemed to invigorate the pack and helped keep the paces up.

We finished on time. 5 miles 500 repetitions.

http://connect.garmin.com/activity/54358704

Princess Boot Camp was not as lucky. It was raining cats and dogs. They got a kinder gentler beating than the normal indoor beating.

Bobby Jones

http://connect.garmin.com/activity/53934228

Setting out this morning, we believed that the nearly full moon was going to give us enough light to navigate our weekly golf course tour. As you can see on the map (click the link above), we ran south on Peachtree to Colonial Homes, ran West to the bottom of the hill then picked up the pedestrian walkway along side of the Golf Course. We stopped every half mile for exercise.

We ran on Northside Dr for a 100 meters before heading down to Bitsy Grant. We were greeted by another boot camp as we flew by then disappeared into the dark. The Golf course was beautiful but the moon had already set. The dark was good for hiding from the green keepers but did not help with our footing. We were going really slow so as to not step on a duck or a snake or the guy/girl next to us.

We ran through the neighborhood on our way back to our cars. We stopped at our friends house and sounded off for a 20 count of side crunches. We are pretty sure we woke someone up.

4 miles 600 reps. All core.

PBC did Jazzercize in Frankie Allen. Most of the changes that occur in Boot Camp are a result of experimentation with Hot Moms. Today we did combinations. An example would be: biceps curls while lunging. These lovely ladies did 525 reps of exercise combinations. This was a fairly comprehensive/advanced workout.


Leslie 20
Kaffee 19
Harriott 18
John S 17
Miller 15
Matthew 15
Holly 15
Gary 15
John O 14
Dave B 14
Caroline 14
Slawek 13
Mary Blythe 13
Mary 13
Fred 13
Lisa 12
Jimmy F 12
Jennifer 12
Irene 12
Cleve 12
Charlie 12
Allison 12
Dave D 11
Carolyn 11
Amy 11
Michael 8
Kerry 8
Prancey 7
Lucy 7
Lisa M. 7
Charles 7
Scott 6
Sally 6
Colby 6
Marc 5
Big John 3
John Mears 2

Liz 17
Susie Mac 15
Jenny 14
Kristin 14
David B 13
Kathleen 11
Missy 8
Mary D 8
Anne 7
Mary B 6
Tamson 4

Day 19 of 30

We are nearly two thirds of the way through this session. Some of us are effecting a significant change in our fitness. Toady's workout demonstrated that. There were more than a few studs & studette's who appeared this morning. Knowing the special quality of the crowd (race team), we made an addition to our normal routine.

Thursday has been Jazzercise day on average this year. We line up the boys and the girls separately. One group runs 120 meters down and back while the other group cranks out various upper body exercises with hand weight. When the runners reappear from the dark, the groups switch. We listen to music and talk while we work. This workout usually fairly easy.

Twice during the workout, we walked off the yard and on to the track. We then lined up. Universally, no matter where on earth you go, a quarter mile oval has a start/finish line. One of the most common units of timed distance in a track workout is one lap. "The Quarter" is a distance we can run nearly flat out. As we cruised through the finish, we could hear a number being called out. That is a number we carry around with us as a reminder of how fast we run.

3 miles, 500 reps, 2 hard quarters (71, 69.9)

Long Run in Disguise

At 555AM (triple nickel) this morning, the air was hot and wet. It wasn't a sauna, but it was seasonally steamy. There is a rumor that the Indian Summer is ending today or tomorrow. There was also mention of an annual benefit we always love; the switch back to Standard Time. Do we love getting an extra hour of sleep? Please, we work out every day. We need every second of rest and recovery we can get. Although, it is a little unusual going to sleep at 7:30PM, having had dinner at 5.

We set out this morning in search of dry ground. As there was none, we never stopped. We kept moving, running. We finished our third mile this morning at PRUMC (a.k.a. The Church) which also serves as the second mile of the world famous Peachtree Road Race. We stopped for 10 minutes and stretched on the front stairs of The Chapel. Then we lined up, fired The Gun (not really) and cruised a tempo mile. The final mile was a cool down. So from an elevation standpoint (see the link for elevation chart), we ran easy up hill to the high point, stretched, hammered the false flat then easily finished the steep decent.

PBC split up and ran long. Todays menu was 1) out and back (Valley) 2) Point to Point (Lowes on Peachtree Industrial). 8:45 was ideal for running

IT DID NOT RAIN A SINGLE DROP DURING BOOT CAMP TODAY.
http://connect.garmin.com/activity/53716690

Attendance:


Leslie 18
Kaffee 17
Harriott 16
John S 16
Gary 13
Holly 13
Matthew 13
Caroline 12
Cleve 12
Dave B 12
Fred 12
John O 12
Mary 12
Slawek 12
Allison 11
Charlie 11
Jennifer 11
Jimmy F 11
Lisa 11
Mary Blythe 11
Amy 10
Carolyn 10
Dave D 10
Irene 10
Kerry 8
Miller 8
Lisa M. 7
Michael 7
Colby 6
Sally 6
Scott 6
Charles 5
Lucy 5
Prancey 5
Big John 3
Marc 3
John Mears 2

PBC

Liz 16
Susie Mac 14
Jenny 13
Kristin 13
David B 12
Kathleen 10
Missy 8
Mary D 8
Mary B 6
Anne 6
Tamson 4

Day 18

After burning up the track yesterday, we slowed things down a bit today. It was no day off. We had a medium effort day on campus. We did an old school workout focused on legs. We started with stair step aerobics and legs presses in the stump garden. We circled the school a few times trying to utilize everything the old school has to offer. At the top of the center set of stairs are picnic benches we used for reverse leg lifts. We used the swing sets for leg curls and presses. Of course we used the track and the retaining wall on the front stretch. In all we exercised 900 repetitions of hamstrings, hips, thighs, quads & calves. We even threw a 76 second quarter into the middle of it. We ran a 3 lap cool down after the exercises to round the distance up to 3 miles.

PBC ran to Lenox, over the foot bridge and through the Village of Buckhead back to PRUMC where we started. The Hot Moms cranked out 780 reps and decided ON THERE OWN to run a hard half at the end of the work out. Impressive.

Speed Work

There are the "three legs of the stool" that create the balance found in every boot camp; strength, flexability and endurance. If you want "stool", that is what you get.

PRUMC Boot Campers are four legged animals. We have the other three plus we have SPEED. Speed baby. Speed Racer. The need for speed. Sorry Gordon G., we take speed over greed.

Speed, for lack of a better word, is good. Speed is right. Speed works. Speed clarifies, cuts through, and captures, the essence of the evolutionary spirit. Speed, in all of its forms; Speed for life, for money, for love, knowledge, has marked the upward surge of mankind and Speed, you mark my words, will not only save Teldar Paper, but that other malfunctioning corporation called the U.S.A.

We took turns this morning blazing down the back stretch, cruising around the turn then legging it up the front, back to the basketball court where we rested with 40 repetitions of various core exercise and a few seconds of stretching.

There were two groups. The final few jail breaks featured all quick Richards.

3.5 miles. 500 reps.

PBC enjoyed a day at the park. Ten fitness fanatics knocked out 3.5 miles and 580 repetitions of various core exercise. A couple of Bucks kept the Doe's on the run. The breathless beauties make it look easy.

Leslie 16
Kaffee 15
John S. 14
Harriott 14
Cleve 12

Slaw Dog 12

Matty 12

Dave B 12
Caroline11

Holly 11

John O. 11

Mary Blythe 11

Jimmy F 11
Jennifer 10
Gary 10

Fred 10

Mary 10
Amy 9
Lisa 9
Irene 9

Carolyn 9

Allison 9

David D 9

Charlie 9
Miller 8

Kerry 7
Lisa M 6
Michael 6
Prancy 5
Colby 6
Scott 6
Sally 5
Charles 4
Big John 3
Marc 3
Lucy 4

PBC

Liz 14 -
Susie Mac 12
David B 11
Kristin 12
Jenny 11
Missy 8
Kathleen 8
Mary D 8
Anne M 6
Mary B 6
Tamson 4

Congratulations to John S. who full filled his destiny in a 10K yesterday, 40.53, third over all Master, reclaimed his strangle hold on PRUMC M1.

The One One

We warmed up with an extra lap around the track this morning. Then, we lined up on Peachtree Battle and sent 3 groups off in waves. The waves crashed into each other toward the top of Muscogee before the run off down Peachtree and back to the starting line. The square city block is exactly one mile. We reeled of 100 repetitions of various core exercises on the pine straw next to the start/finish line.

Then we ran South on Peachtree Rd with one stop off (another 100 core reps). We lined up again at the 3 Peach painted on Peachtree. In waves, we sent 3 groups on an up hill mile adventure that finished at the 4 Peach painted on Peachtree. There is a large sidewalk area at the PTRR 4 mile mark that was perfect for our final exercises. We did, 60 squats, 50 lunges, 50 leg lifts, and 50 side kicks. We waited for a minute for the Fur Bus to pick us up for a magical mystery tour back to the bottom of the hill. As no Bus arrived, we ran back?

4 miles (a lot up hill) 400 reps.

PBC (3 of the core 4) ran long on Valley. Lizzard was spotted running on West Paces.