Wednesday, March 30, 2011
Tuesday, March 29, 2011
Pop Quiz
Name ----------1 mile - sit ups - push ups
Dave D---------- 5:28 - 62 - 54
Prancey--------- 5:29 - 100 - 56
John O'Neill -----5:36 - 68 - 86
Matthew --------5:48 - 100 - 57
John S ----------5:55 - 95 - 71
Dave B ---------6:06 - 70 - 50
Amy ------------6:08 - 130 - 60
Michael ---------6:09 - 72 - 58
Gary ------------6:12 - 75 - 70
Kristin ----------6:23 - 74 - 54
John Mears -----6:24 - 56 - 55
Julianna ---------6:28 - 62 - 50
Michael S. ------6:28 - 87 - 41
Caroline --------6:42 - 72 - 61
Kathleen -------6:44 - 70 - 45
Jimmy F -------6:47 - 60 - 40
Jenny ----------6:51 - 50 - 51
Kristen --------6:52 - 61 - 52
Anne M -------6:57 - 75 - 60
Maggie --------7:12 - 75 - 65
Jennifer --------7:37 - 57 - 43
Owen ----------7:41 - 55 - 43
Susie Mac----- 7:41 - 71 - 59
Caroline V----- 7:42 - 73 - 66
Christine -------7:50 - 52 - 65
Holly ----------8:05 - 52 - 22
Stacey --------8:20 - 39 - 30
Harriott -------8:23 - 50 - 45
Paige ---------8:23 - 53 - 49
Allison --------8:31 - 89 - 80
Todd--------- 8:36 - 54 - 45
Cindy-------- 8:38 - 47 - 66
Marc-------- 8:38 - 39 - 49
Mary Blythe -8:40 - 102 - 82
Kaffee -------8:41 - 70 - 85
Wendy -------8:41 - 55 - 50
Arnaud -------9:17 - 20 - 20
Martha -------9:59 - 30 - 20
37 poeple broke 8:42 in the mile. 19 broke 7 minutes. 15 folks did 70 or more sit ups. 25 did 50 or more push ups.
We have said it before and we will say it again. This is THE TOP group training program in Atlanta.
Dave D---------- 5:28 - 62 - 54
Prancey--------- 5:29 - 100 - 56
John O'Neill -----5:36 - 68 - 86
Matthew --------5:48 - 100 - 57
John S ----------5:55 - 95 - 71
Dave B ---------6:06 - 70 - 50
Amy ------------6:08 - 130 - 60
Michael ---------6:09 - 72 - 58
Gary ------------6:12 - 75 - 70
Kristin ----------6:23 - 74 - 54
John Mears -----6:24 - 56 - 55
Julianna ---------6:28 - 62 - 50
Michael S. ------6:28 - 87 - 41
Caroline --------6:42 - 72 - 61
Kathleen -------6:44 - 70 - 45
Jimmy F -------6:47 - 60 - 40
Jenny ----------6:51 - 50 - 51
Kristen --------6:52 - 61 - 52
Anne M -------6:57 - 75 - 60
Maggie --------7:12 - 75 - 65
Jennifer --------7:37 - 57 - 43
Owen ----------7:41 - 55 - 43
Susie Mac----- 7:41 - 71 - 59
Caroline V----- 7:42 - 73 - 66
Christine -------7:50 - 52 - 65
Holly ----------8:05 - 52 - 22
Stacey --------8:20 - 39 - 30
Harriott -------8:23 - 50 - 45
Paige ---------8:23 - 53 - 49
Allison --------8:31 - 89 - 80
Todd--------- 8:36 - 54 - 45
Cindy-------- 8:38 - 47 - 66
Marc-------- 8:38 - 39 - 49
Mary Blythe -8:40 - 102 - 82
Kaffee -------8:41 - 70 - 85
Wendy -------8:41 - 55 - 50
Arnaud -------9:17 - 20 - 20
Martha -------9:59 - 30 - 20
37 poeple broke 8:42 in the mile. 19 broke 7 minutes. 15 folks did 70 or more sit ups. 25 did 50 or more push ups.
We have said it before and we will say it again. This is THE TOP group training program in Atlanta.
Monday, March 28, 2011
Atlanta Womens 5K - U.S.A. Track & Field Road 5k State Championship
Top 10 Age Group (AG) finishers
-----------------------------------------------------------
NANCY MECK 18:50 2nd AG 10th OA
ELIZABETH MCMAHON 20:42 5th AG
KRISTIN THOMAS 22:28 9th AG
CAROLYN PAIT 23:21 4th AG
We have always claimed to have some stud women in our group. These performances are no joke. These ladies are among the fastest women in Atlanta their own age. They are doing it on LOW mileage too. How? They work out every day, they do the exercises and they hammer on the hard days.
Yes, we met this morning and ran. We were dry for the first 10 minutes.
Todays group:
Michael S is continuing his miraculous transformation
Amy joined us for one of her 4 scheduled workouts today
Prancer has 80 days in a row in the books
Kaffee - Wild horses couldn't drag her away from Boot Camp
Michael - Road Warrior been beating the street and looking good
John S. is locked in and may be looking to go to the next level
Holly could never let Kaffee run alone in the cold, dark rain
PRINCESS Boot Camp had their once a year gym workout. Jenny, Susie, Kwithee, Jo Jo, & Lizard did tons of exercises. PBC is in fantastic shape.
There will be a make up workout on Saturday at 7:30AM @ E Rivers.
-----------------------------------------------------------
NANCY MECK 18:50 2nd AG 10th OA
ELIZABETH MCMAHON 20:42 5th AG
KRISTIN THOMAS 22:28 9th AG
CAROLYN PAIT 23:21 4th AG
 |
| Beast, Prance, Leslie, Carolyn (the real Boss) |
We have always claimed to have some stud women in our group. These performances are no joke. These ladies are among the fastest women in Atlanta their own age. They are doing it on LOW mileage too. How? They work out every day, they do the exercises and they hammer on the hard days.
Yes, we met this morning and ran. We were dry for the first 10 minutes.
Todays group:
Michael S is continuing his miraculous transformation
Amy joined us for one of her 4 scheduled workouts today
Prancer has 80 days in a row in the books
Kaffee - Wild horses couldn't drag her away from Boot Camp
Michael - Road Warrior been beating the street and looking good
John S. is locked in and may be looking to go to the next level
Holly could never let Kaffee run alone in the cold, dark rain
PRINCESS Boot Camp had their once a year gym workout. Jenny, Susie, Kwithee, Jo Jo, & Lizard did tons of exercises. PBC is in fantastic shape.
There will be a make up workout on Saturday at 7:30AM @ E Rivers.
Friday, March 25, 2011
Finally
The base building period of our annual training regimen is over. The foundation has been laid. Now the clothes are coming off and the pace quickens. Veteran participants know this. There is some nervous anticipation about the weeks to come. Crazy 8s were mentioned a couple times this morning. E Rivers is the location of a crummy but convenient TRACK. Track = Fast.
We will never ask anyone to do something they can not do. We will ask that people step out of their comfort zone and explore possibilities. If we didn't ask folks to go hard on the hard days we wouldn't be doing our job.
For new participants, don't sweat it. We will ask you NOT to try and hang with the horses. We would rather you stay in the back, watch the show and protect yourself than to push it too early and break down. If you are new or just coming back, stay in the back. This group is in crazy shape.
Week in review:
M - 3 miles / 500 reps (core)
T - 3.5 miles / 720 reps (legs)
W - 4 miles / 755 reps (core)
Th - 3.5 miles / 680 reps (arms/back)
F - 4 miles / 1,000 reps (total body)
--------------------------------------
week - 18 miles / 3,655 reps - (new weekly reps record)
Name attendance
Kaffee 30
Gary 28
Irene 27
Prancey 25
Susie Mac 25
Todd 25
Harriott 23
John O. 23
John S 23
Paige 22
Kristen 21
Holly 20
Jimmy F 20
Maggie 20
JoEllyn 19
Michael S. 19
Jennifer 18
John O'Neill 18
Kristin 18
Mary Blythe 18
Carolyn 17
Dan 17
Jenny 17
Amy 16
Anne M 16
Caroline V 16
Matthew 16
Caroline 15
Christine 15
Dave D 15
Liz 15
Steef 15
Cindy 14
Charles 13
Fred 13
Lisa 13
Michael 12
Julianna 11
Owen 11
Sally 11
Slawek 11
Kathleen 10
Marc 10
Mary D. 10
We will never ask anyone to do something they can not do. We will ask that people step out of their comfort zone and explore possibilities. If we didn't ask folks to go hard on the hard days we wouldn't be doing our job.
For new participants, don't sweat it. We will ask you NOT to try and hang with the horses. We would rather you stay in the back, watch the show and protect yourself than to push it too early and break down. If you are new or just coming back, stay in the back. This group is in crazy shape.
Week in review:
M - 3 miles / 500 reps (core)
T - 3.5 miles / 720 reps (legs)
W - 4 miles / 755 reps (core)
Th - 3.5 miles / 680 reps (arms/back)
F - 4 miles / 1,000 reps (total body)
--------------------------------------
week - 18 miles / 3,655 reps - (new weekly reps record)
Name attendance
Kaffee 30
Gary 28
Irene 27
Prancey 25
Susie Mac 25
Todd 25
Harriott 23
John O. 23
John S 23
Paige 22
Kristen 21
Holly 20
Jimmy F 20
Maggie 20
JoEllyn 19
Michael S. 19
Jennifer 18
John O'Neill 18
Kristin 18
Mary Blythe 18
Carolyn 17
Dan 17
Jenny 17
Amy 16
Anne M 16
Caroline V 16
Matthew 16
Caroline 15
Christine 15
Dave D 15
Liz 15
Steef 15
Cindy 14
Charles 13
Fred 13
Lisa 13
Michael 12
Julianna 11
Owen 11
Sally 11
Slawek 11
Kathleen 10
Marc 10
Mary D. 10
Thursday, March 24, 2011
PRUMC Campus
Big crowd this morning. It is always a good sign when we run out of weights. The weather was perfect.
We warmed up with an easy mile, ran 1 1/2 with weights in hand and finished with 2 X 1/2 at 5k race pace. The half miles went 2:57, 2:53 at the front with a good pack just behind. Everyone ran either straight splits or went negative (second half faster than first). 3.5 miles, 680 repetitions of various upper body exercise.
It has been a pleasure watching participants grind out these past weeks. The Pack has earned a certificate!
We warmed up with an easy mile, ran 1 1/2 with weights in hand and finished with 2 X 1/2 at 5k race pace. The half miles went 2:57, 2:53 at the front with a good pack just behind. Everyone ran either straight splits or went negative (second half faster than first). 3.5 miles, 680 repetitions of various upper body exercise.
Wednesday, March 23, 2011
day 28 of 30
Big Urban Loop
Lenox Mall today. We stopped for sets of 40 reps 5 times on our way to the Mall. Once the warm up was over, we did 20X6 count ab builders in the Mall Parking Lot, 100 bicycles in the MARTA straw that is piney, lots more 40 count sets, then 100 straight leg cross overs on the Brio grass.
The 100 count exercises are tough. Not everyone can do it every day but a lot folks are hanging.
The total for today was 755 repetitions of core exercise. 755 is the true home run record for a career by Atlanta's own Hank Aaron. We hammered the workout today in honor of Hammering Hank. Baseball season is about to start; as is Barry Bonds trial.
PRUMC Boot Camp is about to start its 6th year. There are some fine fit folks who have come through.
Name attendance
Kaffee 28
Gary 26
Irene 25
Prancey 24
Susie Mac 23
Todd 23
John S 22
John O. 21
Paige 21
Harriott 20
Holly 20
Maggie 20
Jimmy F 19
Kristen 19
JoEllyn 18
Mary Blythe 18
Michael S. 18
John O'Neill 17
Kristin 17
Carolyn 16
Jennifer 16
Jenny 16
Amy 15
Anne M 15
Caroline V 15
Dan 15
Dave D 15
Liz 15
Christine 14
Matthew 14
Caroline 13
Charles 13
Cindy 13
Steef 13
Fred 12
Lisa 12
Owen 11
Sally 11
Julianna 10
Marc 10
Michael 10
Kathleen 9
Slawek 9
Mary D. 8
Lenox Mall today. We stopped for sets of 40 reps 5 times on our way to the Mall. Once the warm up was over, we did 20X6 count ab builders in the Mall Parking Lot, 100 bicycles in the MARTA straw that is piney, lots more 40 count sets, then 100 straight leg cross overs on the Brio grass.
The 100 count exercises are tough. Not everyone can do it every day but a lot folks are hanging.
The total for today was 755 repetitions of core exercise. 755 is the true home run record for a career by Atlanta's own Hank Aaron. We hammered the workout today in honor of Hammering Hank. Baseball season is about to start; as is Barry Bonds trial.
 |
| what does her shirt say? |
Name attendance
Kaffee 28
Gary 26
Irene 25
Prancey 24
Susie Mac 23
Todd 23
John S 22
John O. 21
Paige 21
Harriott 20
Holly 20
Maggie 20
Jimmy F 19
Kristen 19
JoEllyn 18
Mary Blythe 18
Michael S. 18
John O'Neill 17
Kristin 17
Carolyn 16
Jennifer 16
Jenny 16
Amy 15
Anne M 15
Caroline V 15
Dan 15
Dave D 15
Liz 15
Christine 14
Matthew 14
Caroline 13
Charles 13
Cindy 13
Steef 13
Fred 12
Lisa 12
Owen 11
Sally 11
Julianna 10
Marc 10
Michael 10
Kathleen 9
Slawek 9
Mary D. 8
Monday, March 21, 2011
Day 26
Church Run Backwards
3 miles, 500 repetitions of various core exercises. We took it really easy for the first 30 minutes. It was mostly down hill running with frequent stops and lots of conversation. People love the Monday morning workout. It is an opportunity to catch up with our workout buddies and reset our body clock for the weekly grind. We performed V crunches, flutter kicks, plank crunches, stair step aerobics with a twist & crunches during the warm up. The conversation stopped and the workout began with a) 20X6 count ab builders, b)100 bicycles and c) one mile slightly up hill at race pace.
We stretched after the workout.
We have a large group of participants that worked out all winter. Spring is here. As the clothes come off, people will know. The commitment to the daily grind, the accumulation of the weeks and the progression of fitness that come with it will be evident.
Congratulation to Dave Baker. Dave ran 3:35 for the Atlanta Marathon which qualifies him for The Boston Marathon. In the suddenly popular marathoning world, being a "Boston Qualifier" is a cut above. When marathoning snobs talk, the first question they ask is "have you ever run Boston?"
"Have you ever been a sub-seeded qualifier for the Peachtree Road Race?" Have you ever warmed up down the middle of Peachtree waving to your friends, then slid by the police baracade and inbetween the fences to the starting line; rubbed shoulders with the fastest men and women in the world and lined up right at their heels? Have you ever stretched against the press truck then stood at attention for the Star Spangled Banner facing 55 thousand people while a half a dozen heliocopters whizzed over head? Have you ever sipped water in Piedmont Park with a four digit # pinned you your shorts? Ever finished in the top 1,000?
Want to? PRUMC Boot Camp!
3 miles, 500 repetitions of various core exercises. We took it really easy for the first 30 minutes. It was mostly down hill running with frequent stops and lots of conversation. People love the Monday morning workout. It is an opportunity to catch up with our workout buddies and reset our body clock for the weekly grind. We performed V crunches, flutter kicks, plank crunches, stair step aerobics with a twist & crunches during the warm up. The conversation stopped and the workout began with a) 20X6 count ab builders, b)100 bicycles and c) one mile slightly up hill at race pace.
We stretched after the workout.
We have a large group of participants that worked out all winter. Spring is here. As the clothes come off, people will know. The commitment to the daily grind, the accumulation of the weeks and the progression of fitness that come with it will be evident.
Congratulation to Dave Baker. Dave ran 3:35 for the Atlanta Marathon which qualifies him for The Boston Marathon. In the suddenly popular marathoning world, being a "Boston Qualifier" is a cut above. When marathoning snobs talk, the first question they ask is "have you ever run Boston?"
"Have you ever been a sub-seeded qualifier for the Peachtree Road Race?" Have you ever warmed up down the middle of Peachtree waving to your friends, then slid by the police baracade and inbetween the fences to the starting line; rubbed shoulders with the fastest men and women in the world and lined up right at their heels? Have you ever stretched against the press truck then stood at attention for the Star Spangled Banner facing 55 thousand people while a half a dozen heliocopters whizzed over head? Have you ever sipped water in Piedmont Park with a four digit # pinned you your shorts? Ever finished in the top 1,000?
Want to? PRUMC Boot Camp!
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