The Lactic Report , 3.26.11 - Communication Breakdown
SANDBAGS IV.
Okay, the box score …
Starting Line up:
J-Delta (4)
One-Lap (4)
Buck (4)
KX (3)
Doc (3)
Crank (2)
Cornbread (2)
ALOA (Auth. Leave of Absence)
Michigan – (Grapefruit League ball) Tomahawk Chops to the Motor City faithful courtesy of Wayne “Chipper” Jones and the fresh young arm of Brandon Beachy. [3.25, Atlanta Braves 5, Detroit Tigers 3]. You relo’d to the south for a reason…
Sick Call: Get better Herr Jarrell.
AWOL:
Aggie, Smoke, Stick. What we have here is a FAILURE TO COMMUNICATE. Chk’d my email, landline, cell phone, Twitter and FB ….nada! This is a major infraction of the most basic of Man Laws (and yes Aggie, that applies to you). You will report to KX, our Sergeant of Arms, next Sat for remedial training.
Purgatory: ROTC. Bro, I’m at a loss for words. You communicated and I get it. J. Geils said it best – “Love Stinks”. Rock Steady.
Better Late than Never:
KX to Buck, “what part of 7 a.m. sharp did you NOT get?”
Cornbread to J-Delta, “Man, you gotta get a better neighborhood.”
The cool thing about being late is the group is gonna give you hell about it, but deep down, we’re really glad you made it.
RING o’ FIRE: Standard fare with one small twist, ... the rotating timber thruster. Two valuable lessons learned today: (1) You can never truly appreciate the labors of another man until you walk a mile in his shoes; and (2) Not all timbers are created equal.
Pull Up Benchmark:
Ladies, ladies, ladies. The good news is there is a ton of room for improvement. Next calibration is Week # 8.
The Gauntlet + The Face Melter: Debuted ‘Bode Millers’ and ‘Lew Alcindors’. KX offered an approving nod and comment. If you missed week #4, don’t worry, … Bode and Lew will visit us again.
Props for One Lap & Crank for the lowest overall time (9:20). Noteworthy given One-Lap was blowing chunks of frozen pizza last night. You’re a beast.
Mid week training. Early morning runs (5:30ish) on Tues & Thurs in Summergrove; distance varies (4-7 miles). Contact me or KX if you want to run.
Be sure to invite a friend for next week. May our group grow in numbers and in strength.
J-Delta
Saturday, March 26, 2011
Saturday, March 19, 2011
Sandbags III
The Lactic Report , 3.19.11
Week 3 of SANDBAGS. Perfect weather for a roll in the grass. Glad to see all who made it out and missed all who couldn’t make it. I remain awed by you guys. I’m blessed to sweat, grunt and groan with each of you every Saturday morning.
Okay, the box score …
Juniors (3x):
J-Delta
One-Lap
Buck
Sophomores (2x):
KX
Smoke
Michigan
The Rooks (1x):
Aggie
Stick
ALOA (Auth. Leave of Absence)
Cornbread - Fathers & Athletes function
Doc – scholastic function w/ daughter
AWOL:
ROTC (Dude, you were laying on MY couch last night at 9:30 watching MY high-def with MY daughter… AND you said you’d be there. I’m removing the Air Assault sticker from your Xterra. It’s gonna cost you 100 Burpees if you want it back)
MIA:
The Big German (Miss another week w/o notice and we’ll start wearing bracelets with your name on it)
Our flag ritual was modified this morning with the unveiling of the Shovel Flag. Previously we hung our flag from the rafters of the pavilion, but upon receipt of a video LOI from DreddCNC (http://www.youtube.com/watch?v=oQQf-wp6vro), we secured the necessary kit to construct said ‘shovel flag’ and, with a patriotic downward thrust, we posted our shovel flag promptly at 6:55am and rendered the proper courtesies.
We also covered ‘Counting’ IAW the video LOI from DreddCNC (http://www.youtube.com/watch?v=KBiZcG5Tq1Y&feature=related) and implemented this to standard. Qrusaders can rest easy; SANDBAGS is in full compliance.
Note to SANDBAGGERS: DreddCNC is not an actor; he’s a real Brother. A very intense Brother and exactly as I remember him some 22 years ago with one incredible addition – now he’s intense for Jesus. How/why he made these instructional videos remains a mystery … but he did and we should, in Qrusader-speak, offer up Triple claps for his efforts. Thx Dredd!
The Warm Up: Michigan volunteered to lead our warm up stretch & run. Way to step up Brother. Nice to have a former collegiate high jumper to bring some credibility to what we’re doing. I’m just feeling my way through the dark here … no joke.
RING o’ FIRE: A new item on the buffet and one I hope becomes a staple. It’s kind of like serving chicken; we can mix it up however we like - broiled, baked or fried. Throw some sauce on it, add noodles, rice or even pair it with shrimp. The possibilities are endless.
This morning’s recipe was a Tuscan variety, simple yet rustic. Some Burpees, Timber Presses, Spartan push ups, Carolina Lockdowns and No You Don’ts (courtesy of DreddCNC), along with Star Jumps, Bar-B-Q Ribs, and Flutter Kicks to name a few. According to One Lap, KX selected his timber with his eyes rather than his appetite ... and it left a mark. Brutha Man, that qualifies for an extra stamp on the Man card. No wimpy salads for you.
Smoke offered his compliments to the chef by requesting the recipe (said he wanted to try this one at home). You GO Smoke … make that workout your … ahem, … you know what I mean.
The Gauntlet: A modified version of week 2 but with all the favorites. Thrusters, Tire Pull, DB Kettles, Tire Flip, Grapevine, Pull-ups, Tire Run, Sandbag Squats, Timber Lunges, and Sprints.
Apparently KX recalibrated his quads after last week. To wit (during the Tire Pull) …
KX “Man, these tires feel heavier than last week”. One Lap, “Yep, last week we had one big and one small; this week both tires are big ones.” KX “Oh man, your right. I knew something was different.”
KX, my dear Brother, I’ll meter out the pain, you just do the work.
Cool Down: Great job to everyone. Props to Aggie and Stick for taking the plunge and pushing through it. It’s supposed to be hard. Ibuprofen, in large quantities, helps a little, but not much. Again, thanks for the help with breakdown. You guys are awesome.
Passing on a few ideas for your weekly recovery and training. Sore muscles will feel MUCH better if you’ll work them out and stretch. If nothing else, go for an easy jog or even a walk. Here’s two links to give you ideas for designing some easy “at home” workouts if you don’t belong to a gym. Crossfit (http://www.crossfit.com/) is a great resource although their site is poorly organized. Another site to visit is http://www.marklauren.com/. This guy is a former military Special Ops dude and fitness trainer. He preaches ‘no gear’ workouts using just your body weight for resistance (much like what we’re doing). He’s posted some demos on YouTube if you want to check those out.
Bottom line, do something during the week to recover and strengthen your muscles. We will slowly increase our intensity over the coming weeks.
Parting shot on Leaders: As explained, together we own this. If you want to lead some or all of an upcoming workout, say the word. I can help or stay the heck out of the way. You can even partner up with another Brother. This is OUR group, not mine. I love you guys. Thanks for being part of this.
Be sure to invite a friend for next week. May our group grow in numbers and in strength.
J-Delta
Week 3 of SANDBAGS. Perfect weather for a roll in the grass. Glad to see all who made it out and missed all who couldn’t make it. I remain awed by you guys. I’m blessed to sweat, grunt and groan with each of you every Saturday morning.
Okay, the box score …
Juniors (3x):
J-Delta
One-Lap
Buck
Sophomores (2x):
KX
Smoke
Michigan
The Rooks (1x):
Aggie
Stick
ALOA (Auth. Leave of Absence)
Cornbread - Fathers & Athletes function
Doc – scholastic function w/ daughter
AWOL:
ROTC (Dude, you were laying on MY couch last night at 9:30 watching MY high-def with MY daughter… AND you said you’d be there. I’m removing the Air Assault sticker from your Xterra. It’s gonna cost you 100 Burpees if you want it back)
MIA:
The Big German (Miss another week w/o notice and we’ll start wearing bracelets with your name on it)
Our flag ritual was modified this morning with the unveiling of the Shovel Flag. Previously we hung our flag from the rafters of the pavilion, but upon receipt of a video LOI from DreddCNC (http://www.youtube.com/watch?v=oQQf-wp6vro), we secured the necessary kit to construct said ‘shovel flag’ and, with a patriotic downward thrust, we posted our shovel flag promptly at 6:55am and rendered the proper courtesies.
We also covered ‘Counting’ IAW the video LOI from DreddCNC (http://www.youtube.com/watch?v=KBiZcG5Tq1Y&feature=related) and implemented this to standard. Qrusaders can rest easy; SANDBAGS is in full compliance.
Note to SANDBAGGERS: DreddCNC is not an actor; he’s a real Brother. A very intense Brother and exactly as I remember him some 22 years ago with one incredible addition – now he’s intense for Jesus. How/why he made these instructional videos remains a mystery … but he did and we should, in Qrusader-speak, offer up Triple claps for his efforts. Thx Dredd!
The Warm Up: Michigan volunteered to lead our warm up stretch & run. Way to step up Brother. Nice to have a former collegiate high jumper to bring some credibility to what we’re doing. I’m just feeling my way through the dark here … no joke.
RING o’ FIRE: A new item on the buffet and one I hope becomes a staple. It’s kind of like serving chicken; we can mix it up however we like - broiled, baked or fried. Throw some sauce on it, add noodles, rice or even pair it with shrimp. The possibilities are endless.
This morning’s recipe was a Tuscan variety, simple yet rustic. Some Burpees, Timber Presses, Spartan push ups, Carolina Lockdowns and No You Don’ts (courtesy of DreddCNC), along with Star Jumps, Bar-B-Q Ribs, and Flutter Kicks to name a few. According to One Lap, KX selected his timber with his eyes rather than his appetite ... and it left a mark. Brutha Man, that qualifies for an extra stamp on the Man card. No wimpy salads for you.
Smoke offered his compliments to the chef by requesting the recipe (said he wanted to try this one at home). You GO Smoke … make that workout your … ahem, … you know what I mean.
The Gauntlet: A modified version of week 2 but with all the favorites. Thrusters, Tire Pull, DB Kettles, Tire Flip, Grapevine, Pull-ups, Tire Run, Sandbag Squats, Timber Lunges, and Sprints.
Apparently KX recalibrated his quads after last week. To wit (during the Tire Pull) …
KX “Man, these tires feel heavier than last week”. One Lap, “Yep, last week we had one big and one small; this week both tires are big ones.” KX “Oh man, your right. I knew something was different.”
KX, my dear Brother, I’ll meter out the pain, you just do the work.
Cool Down: Great job to everyone. Props to Aggie and Stick for taking the plunge and pushing through it. It’s supposed to be hard. Ibuprofen, in large quantities, helps a little, but not much. Again, thanks for the help with breakdown. You guys are awesome.
Passing on a few ideas for your weekly recovery and training. Sore muscles will feel MUCH better if you’ll work them out and stretch. If nothing else, go for an easy jog or even a walk. Here’s two links to give you ideas for designing some easy “at home” workouts if you don’t belong to a gym. Crossfit (http://www.crossfit.com/) is a great resource although their site is poorly organized. Another site to visit is http://www.marklauren.com/. This guy is a former military Special Ops dude and fitness trainer. He preaches ‘no gear’ workouts using just your body weight for resistance (much like what we’re doing). He’s posted some demos on YouTube if you want to check those out.
Bottom line, do something during the week to recover and strengthen your muscles. We will slowly increase our intensity over the coming weeks.
Parting shot on Leaders: As explained, together we own this. If you want to lead some or all of an upcoming workout, say the word. I can help or stay the heck out of the way. You can even partner up with another Brother. This is OUR group, not mine. I love you guys. Thanks for being part of this.
Be sure to invite a friend for next week. May our group grow in numbers and in strength.
J-Delta
Saturday, March 12, 2011
Sandbags II
The Lactic Report (not to be confused with The Buck Report ... which I sorely miss by the way. Isn't there a special Natl Champions edition? Let's talk.)
If the numbers tell us anything, last Saturday’s frolic in the mud wasn’t all that bad after all. Four of five returned for another iteration of SANDBAGS along with six new curious souls who had to find out what all the fuss was about. And now you know. From 5 to 10 in one week; 100% growth! Truly amazing. This whole thing is so much bigger than anyone of us. I'm excited to see how God will use this.
Okay, the box score …
Returning starters:
J-Delta
Doc
One-Lap
Buck
The Rooks:
KX
The Big German
Crank
ROTC
Smoke
Michigan
Failed to Post:
Cornbread (camping trip with mini-Cornbread is a qualified absence; we missed you brother)
The Gauntlet (2X):
Thrusters, Tire Pull, DB Kettles, Tire Flip, Flutter Kicks, Steeple Chase, Mtn. Climbers, Grapevine (aka Karaoke), Pull-ups, Tire Run, Sandbag Squats, Suicides, Push-ups, Timber Lunges, and Sprints.
Play by Play: A few logistics delays with set up this a.m., but The Big German arrived early, along with One-Lap, Crank and Doc, to help move everything into place. Much appreciated. Couldn’t have pulled it all together without you.
A special shout out to the Big German who picked out the theme from “Patton” on this morning’s warm-up music. Now you have me wondering if that was a good thing or a bad thing. We need to talk.
I missed the neighbor who drove over to complain about the loud music. Apparently our SANDBAG playlist doesn’t qualify as a “joyful noise”. Man, that totally puts the kibosh on that Slipknot set I was working on for next week. Thinking we need a Minister of Music … any takers?
Workout started with an easy warm-up of stretching and an easy jog around the field. One-Lap reminded us on the home stretch that “one lap” was indeed all we needed. Thanks for keeping us in line, my son!
Saw some good work being done today by all the two-man teams. Buck & Smoke were pushing out the Timber Lunges when I looked up from my glaze while running Suicides. Saw KX & The Big German combine their minds and might with a new tire flipping technique. Don’t overthink this guys; it’s just fitness, not a 400-level ME class. Oh, and it’s supposed to be hard, ok?
One-Lap & Crank were our leaders this morning finishing both laps with ease. Tip to the youngsters: at least pretend to look tired; the over-40 crowd would appreciate it. Michigan & ROTC made the whole thing look way too easy. Now that we know Michigan was a collegiate track & field star, we’ll be enlisting him to plan some future workouts.
And finishing last, but with true grit was the team of Doc and J-Delta. Doc, from the bottom of my heart, I’m sorry you got stuck with that loser. He’s been texting me all day complaining that he had to do all the work on the Tire Flip. I don’t know what that dude’s problem is – again, sorry you got stuck with that. I though you looked awesome. Just sayin’
Great job to everyone. Thanks for helping with breakdown; there is true strength in numbers. If you missed the original flyer that went out, Ecclesiastes 4:9-10,12 is our creed. May our group grow in numbers and in strength. Expecting to see everyone back next Saturday with a friend in tow. Misery loves company. Be sure to follow SANDBAGFITNESS on Twitter. I’ll post news/updates about upcoming workouts there.
J-Delta
If the numbers tell us anything, last Saturday’s frolic in the mud wasn’t all that bad after all. Four of five returned for another iteration of SANDBAGS along with six new curious souls who had to find out what all the fuss was about. And now you know. From 5 to 10 in one week; 100% growth! Truly amazing. This whole thing is so much bigger than anyone of us. I'm excited to see how God will use this.
Okay, the box score …
Returning starters:
J-Delta
Doc
One-Lap
Buck
The Rooks:
KX
The Big German
Crank
ROTC
Smoke
Michigan
Failed to Post:
Cornbread (camping trip with mini-Cornbread is a qualified absence; we missed you brother)
The Gauntlet (2X):
Thrusters, Tire Pull, DB Kettles, Tire Flip, Flutter Kicks, Steeple Chase, Mtn. Climbers, Grapevine (aka Karaoke), Pull-ups, Tire Run, Sandbag Squats, Suicides, Push-ups, Timber Lunges, and Sprints.
Play by Play: A few logistics delays with set up this a.m., but The Big German arrived early, along with One-Lap, Crank and Doc, to help move everything into place. Much appreciated. Couldn’t have pulled it all together without you.
A special shout out to the Big German who picked out the theme from “Patton” on this morning’s warm-up music. Now you have me wondering if that was a good thing or a bad thing. We need to talk.
I missed the neighbor who drove over to complain about the loud music. Apparently our SANDBAG playlist doesn’t qualify as a “joyful noise”. Man, that totally puts the kibosh on that Slipknot set I was working on for next week. Thinking we need a Minister of Music … any takers?
Workout started with an easy warm-up of stretching and an easy jog around the field. One-Lap reminded us on the home stretch that “one lap” was indeed all we needed. Thanks for keeping us in line, my son!
Saw some good work being done today by all the two-man teams. Buck & Smoke were pushing out the Timber Lunges when I looked up from my glaze while running Suicides. Saw KX & The Big German combine their minds and might with a new tire flipping technique. Don’t overthink this guys; it’s just fitness, not a 400-level ME class. Oh, and it’s supposed to be hard, ok?
One-Lap & Crank were our leaders this morning finishing both laps with ease. Tip to the youngsters: at least pretend to look tired; the over-40 crowd would appreciate it. Michigan & ROTC made the whole thing look way too easy. Now that we know Michigan was a collegiate track & field star, we’ll be enlisting him to plan some future workouts.
And finishing last, but with true grit was the team of Doc and J-Delta. Doc, from the bottom of my heart, I’m sorry you got stuck with that loser. He’s been texting me all day complaining that he had to do all the work on the Tire Flip. I don’t know what that dude’s problem is – again, sorry you got stuck with that. I though you looked awesome. Just sayin’
Great job to everyone. Thanks for helping with breakdown; there is true strength in numbers. If you missed the original flyer that went out, Ecclesiastes 4:9-10,12 is our creed. May our group grow in numbers and in strength. Expecting to see everyone back next Saturday with a friend in tow. Misery loves company. Be sure to follow SANDBAGFITNESS on Twitter. I’ll post news/updates about upcoming workouts there.
J-Delta
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