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?
We also covered ‘Counting’ IAW the video LOI from DreddCNC (http://www.youtube.com/watch?
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 (www.crossfit.com) is a great resource although their site is poorly organized. Another site to visit is 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
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