VMC's first workout and my follow up training

[Sheaf daddy]

So we moved about 2 yards of mold - uh I mean mulch to the field. Thanks fellers.
We threw about a 17.5 lb sheaf.
cast and drop drills
a few sporadic hammer winds
step over drills and pack up and go home

The mulch took more than I expected but once we have it smoothed out we are good for the drilling for sometime.

I just didn't get enough OR I am too much of a spaz but anyway

165 for 3x3 high pulls going all the way down and just touching the bar and jumping up again - no reset. Bar just flew to my chin. Various warm ups to that.

135 4 sets 3 reps clean and press. Again going all the way down and no reset just jumping back up again.

215 jump shrugs - 4x4 and getting air. No reset.

double box jumps 19inch box to a 31 inch box for 3 x 5
single box jump to 19 inch box with a 40 lb kbell - drop the kb and 3 double jump. did that 2x

and I am done!
Tomorrow 4:30am - core and pushes

[miked]

Stud. I came home and stuffed my face and watched the Giants step up.

[FrankH]

+1

[Jeff Storey]

+2
I did do a little pen is mightier than the sword training.
Which paid off, btw. Scored an A on my first 9am Calc test

you may bow.

PS things I learned over the weekend.
-What to look for in a cast and drop.
-Dickens does not get old jokes. But he can drive it home with one headlight.
-McClain Knows his punk history
-Fleming is a strong MoFo, but failed to leave a crater in the field.
-The Mighty Frank Henry stands there. And tears solid steel with his awesomeness.
-Buffalo wings are great for recovery food, snack food, but not study food.

[bjketchem]

soundsliek you guys had a great time. Wish I could have been there. On a side note, got a great weight loss plan for anyone interested...while in PA, got sick and have lost 9 pounds since friday...who needs ephedra and caffeine...j
ust a get a nice old fashioned virus and you'll be all set

[FrankH]

That blows. (No pun intended.)

[Largemilk]

Duh, I, I mean, I...duh, I think we should start every season with my crator attempt for depth. Otherwise awesome day...and I won 100 buckaroos on my 14-7 call. Yup, I, duuuuuh, I did dat!!

[miked]

Jeff, its not that I don't get old jokes, I just don't find them funny . . . . anymore

[Jeff Storey]

geez mike, I'm sorry.

BJ, chainsaws also offer a quick weight loss solution; but that doesn't mean you should do it!

[bjketchem]

good point there Jeff...

[Sheaf daddy]

OK - Next time the VMC gets together we need to do the Triathalon test, Overhead Shot, Standing Long Jump and Standing Triple Jump. Chuck can you bring your shot or if BJ can bring his that would be great.

[miked]

I was planning on throwing some this Saturday, provided the weather is on board and all.

[Largemilk]

OK, now, just how long do you think this short arse can jump??? What do I look like a bunny Ketchum er something, I think not!! But I'm up for anything my knees can take. My yellow shot is always in my car! Along with an assortment of rocks off course.

[FrankH]

Gonna get my neoprene and ibuprophen on, brotha!!

[Clancelt]

Uh oh, I think we all just became Franksters, or Frankamaniacs!

Watcha gonna do when Frankamania gets a hold of you brotha!

[Jeff Storey]

I'll bring my 12, we can have a little fun goin looong with it
I may not join in. I might have to be real nice to my hamstring for a week or so.

would this be a good weekend to bring a newbie or 2?

[bjketchem]

I'm up for some OH throws...I'm more than happy to bring my 16...got a brand new one, never been tossed:)...I have the point calculator for the triathlon...so I can take the results and create a score sheet and post em' if you guys want...I've used the test for alot of years with my athletes...it's a good test to measure explosiveness and to let you know if your taining is making you more explosive...

...day 6 with the virus...down almost 12 lbs...so much for hitting 235 by march

[Sheaf daddy]

'tsokay BJ - I pulled my back on just 275 squatting. right in my L2 area. Actually I only moved like 3-4 inches down and I felt it pop

[miked]

Dang! you fellas are bringing me down.

Sorry to hear about the virus, broseph. And Brian, what's up with the back?? Let, it heal man. Let it heal.