Hello old friend

What do you say ... all I can say is my job has been killing me of late. I find myself really in a low point.

Rugby has been ok, I guess. But even there, I've been having issues.

Ah well, time and money problems that I've been having of late seem to have taken a step to the side. my wife and I have taken steps to get to a better place.

For now, I've started ... or rather restarted this blog at this place: Nationalsinmarch

In addition to now seeking more credentials for my current job, I'm going to be experiment with Wordpress in a much more daily way.

I hope you continue to travel with me while I journey towards fitness.

Just kidding ... I'm ok.

August 20 to September 2

Yeah, this is a low point for this blog, I must say.

I've kept up my fitness, well, as much as I could while chasing my son.

That's an excuse. I know it. I also got out of the habit of fitness.

I'm not going to lie, losing that league game on the 22nd wasn't a good feeling.  It sucked.

I'm also not really looking forward to September. Lots of stuff I don't want to do to get done.

Meh, life goes on.

I kept up my attendance at training, just not getting the extras done at the moment.

Sunday Aug 16 to Wednesday August 19

Sunday was a recovery day ... which was just a lot of rolling and drinking water. I did a 4.2 k walk, too. I just needed to get some work done. I made it happen.

Monday, I got another 1.5 k walk done in the garage. It just needed to get done.

Tuesday ... well, the cat was out of the bag ... the first team will come no better than second in the league in 2015. As a result, attendance at training was a little light tonight. We kept it light as there is a game on Thursday for a good chunk of the guys. In any case, I got my mobility stuff done. Always mobility.

Sunday Aug 9 to Saturday Aug 15

Sunday was a recovery day ... it was pretty easy. I didn't do much, except chase after my kids, as my wife was a little under the weather.

Monday was an early 4k walk by myself. It was pretty nice to get back to that. I did need to ice knees and shin after, though.

Tuesday was a cry baby walk with my son, a lot less distance, but a lot of chasing.  It was also a rugby night and so a lot of lifting and running around.

Wednesday was a "I'll do it later" day ... except it didn't get done later. It just never got done.

Thursday was a make up day ... I did a 3k walk by myself and then got off to rugby. Selected seconds once again. Meh, it's nice to be able to help people get better at rugby.

Friday was a rest and rolling day ... I also got a physio appointment in there somewhere and made all the leg muscles feel good. Still, icing my knee and shin.

Saturday was a hot hot hot rugby day. Stupid hot. I got a half played and then got pulled. I was supposed to go in as a sub for the firsts ... but we ran out of subs. And so ... didn't happen.

Aug 3 to Saturday Aug 8

So ... yeah, playing a bit of catch up with this blog. Right, August 3 I did a nice walk on my treadmill. I used this session to try and adjust the rollers to make it right. It was a stop and go session. Then, rolling and stretching.

Tuesdays and Thursdays were rugby nights. Lots of lifting and sprinting and hitting ... playing rugby, really.

Wednesday was a training walk with my son. He's awesome at running away and coming back.

Friday was a rest and recovery day ... as Saturday was a rugby day.

I started for the second team, played a little past half and then was pulled off to sub for the firsts. The seconds lost and the firsts were so far ahead by half I didn't get in.

Yeah, disappointing.

Saturday Aug 1 and Sunday Aug 2

Saturday was not a rugby say - I wanted it to be, but I was over ruled... in any case ... it was a Saturday. So I had to get myself rolling and stretching ...

I got that done. I was hoping Saturday would be better as a result. As a matter of fact it did go better than Id hoped, finding two completely built fans for my house. Now, all I need to do is get an electrician to install them.

Sunday was a late wake up, as I had ot stay up until 2am to not watch the UFC 190 main event. I watched the other fights, which were at least interesting ... but missed all 34 seconds of the main fight. Then, I saw it on Facebook about 20 minutes later. Then I laughed and I went to bed.

In any case, I woke up late and cranky on Sunday. I did get the garage gym kind of half done, but I have to get the fans moved out of there soon, other wise I will go crazy, as I keep having to tell my son not to play with them. How often can you say the same sentence before you go insane?

Thursday July 30 and Friday July 31

Well, Thursday was a rugby night. I got to organize a game against another local club and we had to play it there, as my club's women's team called the one field at our club first.

Meh, it was a fun game. Highlight was the ball, being kicked into touch actually sticking about 10 meters off the ground in the middle of the game.

In any case, I spent the day chasing my kids and having as much fun as we can. I did do some gardening and planning of the garage for the winter today, too. I cleaned up a disgusting mess really early in the am, too. Oh God, I'm just about to heave thinking of it. No, I'm not going to blog it.

Friday I got out of bed at like 5:45, so I went to a local park and did my stretching and rolling there for about 30 minutes. My legs felt a lot better after, man.

Nothing but chasing my son around various parks in the city today. We had lunch and dinner together, side by side ... eeesh. In any case, it was a good day, topped off by a nice walk with my wife.

Sunday July 19 to Wednesday July 29

Yeah ... I'm so sorry loyal readers ... I'm being a busy Mr Mom this summer ... and my laptop is the digital hub of the house at the moment.

By the time I'm able to even get to use my laptop ... I'm just pooched. Man .. In any case ...

I haven't missed an evening at the rugby club yet ... lots of rugby on television to watch with the Pan American Games in Toronto, the Pacific Nations Cup and other random international games going on ... it's been quite a nice break for me.

We are only training these days, as even the league has taken a break ... there are only three games left in the season .. and we need to win all three big to have a shot at moving up. Yeah, we do that whole 'shoot ourselves in the foot" thing every year ...

In any case, I've been chasing my kids around, trying to workout and trying to get my wife to finally realize she's on vacation. It's nice to be able to hang out with my kids, it's also nice to be able ot play rugby.

I did pick up a treadmill for my garage, too. I'm just in the middle of planning a clean up day. I'll have to also work on getting some sort of screen in front of the treadmill, too.

One day at a time. The garage needs to be cleaned out and made ready for the winter.

Heck, I need to be cleaned out and made ready, too.

Thursday July 16, Friday and Saturday July 18

Thursday was a training night. I was picked co-captain of the seconds XV, so I had a fairly decent session lifting and scrumming. I'd like to get some work done on my throws, but that seems to be a lower priority at the moment.

Scrums are doing fairly well though.

In any case, after the training session, I got this done for three rounds, as I had to get up to the clubhouse to take part in a celebration of life of one of the founding members of the club.

20 step ups
15 push ups
20 bw squats

Nothing complicated, just enough to get a sweat going and get some muscles moving.

Friday was an off day, chasing a little boy around and making sure he was safe. It was so humid I slept in the basement.

Saturday was a rugby day. I haven't seen any pics yet, but I'm pretty sure there are a few good ones out there. The team I was captain for won their game in a gut wrenching brawl to the end, 17-22. Yeah, those games are fun, but I also like the games where we're winning by 20 with 10 minutes to go.

I played the entire second team game and then got in for about 40 more with the first team. I was really pooched by the end of it. I just lay down on the ground for the rest of the game. Except for the last ten minutes or so, when they were looking for a front row replacement... so I had to get myself back kitted up and ready to go back in. It would have been not very good if I had to go back in, but I was willing to get it done. 

Sunday July 12 to Wednesday July 15

Sunday was a nice relaxing day. Spent it chasing my son and getting a decent stretch and rolling session in. Meh, it's still going. I also got a nice 2k walk in with my wife.

Monday was an early morning workout in the garage. I got this done for four rounds:

20 steps
20 kb swings
20 bw squats
15 push ups

Not complicated, but got it done. I'm thinking I like this workout and will take my son with my somewhere cool to do it next time.

Tuesday was rugby. It was a fairly heavy session, getting ready for a game this weekend. I got this done after for four rounds:

20 steps
20 bicep curls
20 push ups
20 bw squats

after that I did some distractions on both shoulders, just to stretch out the joint. I really needed to roll and stretch but that didn't happen.

Wednesday was an off day until I got a nice walk in with my wife.

Monday June 30 to July 11

This is the longest block of time I've taken away from this blog in five years.

It was a nice vacation, to be frank. Needed, I think.

Gave me a chance to sit and do some thinking about the direction and the content of this page. I thought about a number of plans and factors in my life and I don't like the results I thought I was getting. Stress is just killing me - both at work and at home. Odd sleeping patterns brought about by further stress of being a parent and being without a steady daily cycle is also kind of troubling to me as of late.

In any case ... enough whining.

It was a nice vacation. I did some planning, which is ongoing. I need to re-begin the work.

Saturday and Sunday June 28

Might have been me on the pitch...

Well, Saturday should have been a rugby day, but there was some rain coming down. The game was rescheduled to some time in late July. Hopefully by then the waters will have subsided and all the bad people will be dead ... or something like that with the Noah story ...

In any case, so ... yeah, the game was cancelled and I'm out of the house. I could have made some bad life decisions, but instead went to go and see the Niagara Kettlebell Sports Open. That was an awesome display of training and strength. I learned a lot just by being in the same room with these people ... and I even got recognized by a few people ... and met up with more than a few facebook friends.

That was cool.

What wasn't so cool was getting to watch myself play rugby. I was sent the link for my game from last weekend. I got to tell you, I was not impressed with myself. At all. It was depressing to see me not get around the pitch and basically be a one trick pony. Gawd awful.

As I watched it, it was hitting bottom - it was the last straw and I now know I have a bunch of mistakes for which I have the summer to make them up.

Sunday was a long rolling and stretching session in my basement and then a long day chasing my kids around, trying to let my wife get herself ready for the upcoming week of work. Around 10pm I got a chance to take my wife out for a nice 2k walk. Mental health and all that.

Wednesday and Thursday and Friday June 26

Wednesday was a typical recovery and planning day. I'm planning a bit of a "weight cut/lose that stupid shit on my waist" July.

Lots of stretching and rolling in the am, getting to work on time ... and then waiting for people to ask me to do stuff. I got a lot of cleaning done, getting ready for next year and all that. Also ... watched Mad Max Fury Road. Nice.

Thursday also started with a quick roll and stretch. I'd like to get back to using the garage for these little things, as using the basement ... is complicated. Too many toys, too many things that might get stepped on. Meh.

Thursday was also a training night, so I got there about 7:10 and got a warm up in. We then went through a bit of a technical session and I just shook my head with the number of cooks in the kitchen. It was really kind of annoying, but I got through it.

Afterwards, got this done for four rounds with the 16 kilo bells:
20 hand to hands around the body
15 "American" swings
15 bicep curls with the rope through the handle
15 double clean and presses

After wards, did some stretching of my shoulders and some rolling on my hips.

Friday was annoying, but I had to go to work for a good chunk of the day. I put the finishing touches on some paper work and then sat down. a four hour meeting. Four. Hours.

At least we got some fruit brought in. And I grabbed the bottle of Zinfandel. Yeah, I know ... ew.

I did stretch and roll after I got home, but I mostly hung out with my son. 

Monday and Tuesday June 23

Monday was a recovery day. Or, well, it should have been.

It did start out that way, with some stretching and rolling in the morning.

I got through my day at work ... I'm going to crawl through these days, to be frank. Not by choice ...

Body structure didn't matter - uncontested scrums

I got home and looked at the calendar ... and saw that I signed up to play some Old Boys rugby tonight. So .... I got my son into bed, then got my kit together and drove to the rugby club for about 7:30.... and got right on the pitch.

Yup, no warm up, just get right in there. Not ideal, but it was ok.

They were a group of Army guys ... fit, but not so awesome of the knowledge of the Laws of Rugby. Meh, s'ok. Uncontested scrums. Ew. At one point in time, I reached with my left hand from the loosehead position to help their hooker actually hook the ball back to their side. It was kind of sad how "honest" their 9 was being in the scrums.

Tuesday ... was a training night. I still can't believe that my beloved wife was ok with me going to training tonight. I got there for 7:20 and ... no warm up, just went right into the training session.

Yup, no warm up, just get right in there. Not ideal, but it was ok.

Yup, this is a great likeness of me

After, I got this done with my 16 kilo bells for four rounds:

10 hand to hand around the body switches
20 hand to hand overhead switches
15 double clean and presses
15 bicep curls with the rope through the handle

It was a nice workout, a beginner one with the yellow bells. Simply fun.

Saturday and Sunday June 21

Saturday was a bit of a disaster, as all the loud mouths came to play with me. I was just grateful that none of the loud mouths got us a penalty during the game. The game itself was a real drag. Our opponents only brought like 25 guys for two games ... so the seconds team lost at the 3pm kick off, while our first team won quite handily with a 4:30 kick off.

I was subbed off at about the 65th minute with the second team game very much up for contention. I shut my mouth and got off the pitch and stretched and watered myself. I really really felt like going home at that point, not wanting to stay. I was asked to be a sub for the first team, but of course, they didn't need me to sub in, as they were winning every set piece. In the end, the first team won 75-0.

It was a mixed bag of emotions, as I really wanted to win both games, but glad that we won "the important one". I was pissed that I was subbed off, but glad I wasn't really needed. I was glad the idiots shut their mouths to the ref, but disappointed in that I had to hear what they were saying to each other and myself. Meh, these emotional/drama things ... not really worth the time.

I got home in good order and fell asleep on the couch. I was supposed to bake with my middle child, but just fell asleep about 7pm. I felt badly, but as my kid said "....you looked like you needed it, Dad." I woke up about 10pm and just went to bed. hashtag exhausted.

Sunday was a recovery day. I spent the day driving my kids around the city and prepping for my next games. It's late as I am writing this, and I might just go for a walk. I also had to clean up some of this laptop's hard drive, making room for some work that needs to be done.

Wednesday, Thursday and Friday June 19

Wednesday was the State of Origin. I'm glad it's going to come down to the third game, should be a real barn burner. Wednesday the recovery from the scraping continued. I stretched and did my epsom salt bath, but not much else.

Thursday was a training night and I did as well as I could during the training session. I was named vice captain of the seconds team for Saturday, starting at loose head prop. Nice little touch that.

In any case, after training, I got this done for four rounds with the 12 kilo bells.

10 hand to hand around my body
15 snatch to release and catch
15 clean and presses
15 bicep curls with the rope through the handle.

After that, rolling and stretchy band work on my shoulders. I got shown what to do by the people at Progressive Sports ... it's really getting the shoulder feeling good for a while each time I do the exercises.

Friday was a recovery day, starting with the rolling and stretching on legs and shoulders. I ended the day with a nice 2k walk with my wife.

Monday and Tuesday June 16

Monday was a recovery day. I had promised myself to start training on Mondays, but it was a recovery day instead. a wonderful massage after work came at just the right moment to help with muscle recovery.

My wife wasn't too impressed that I was out of the house, though.

Tuesday was also a physio appointment, then rugby. I felt a lot better after I got some Chinese scraping done, but then it was off to ruin the good feelings with contact rugby. I did smell awesome, however, as the oil that was used was some kind of essential oil. I smelled like an incense store, to be frank....

After rugby got this done for three rounds with the 12 kilo bell

15 one arm snatches
10 overhead presses

Nothing, really. Then I got some stretchy band therapy done on my shoulders.

I did not do an ice bath experience after rugby, as I had to get myself home in good order. I had a shower at the clubhouse, and was rudely made aware of the scraping feeling on the skin of my chest and shoulders.

Man, that was some kind of scraping they did on me ... skin feels scrape-y but my muscles feel awesome.

Saturday and Sunday June 14

Saturday was a rugby day - We were off to a nearby club, about a 40 minute drive away. This is this club's first year in this league and they haven't done too well up to this point in time. It started off cloudy, but by the end of the first game, it was sunny and humid. We won, and did quite well against their scrums and their lineouts. In open play, our defense was up to snuff, keeping them to milited points int he seconds game, and not letting them back into the game on the first XV.

I had fun, but then had to run away to get home, thanks to an emergency text. Did get a chance to roll and stretch once I got home, though. Man ... sore.

Sunday was a clean up day around my house - I had the task of "helping" my kids clean up their rooms so that I'd stop going insane. It was a long day of moving, lifting and working. I did feel tired at the end, but managed to stay loose and flexible. Lots of water to drink.

Wednesday, Thursday and Friday June 12

Wednesday was a recovery day ... rolling and stretching in the am, with a rugby meeting in the evening.

Thursday was a rugby night, of course. I'm having to get my son in bed and so I'm late for most of these training sessions. I've been told not to do much after these sessions, so ... I'm focusing on recovery and strength work after this week.

Tonight I rolled and stretched out my legs and shoulders, though. Just trying to get myself ready to play after a rather difficult training session.

Friday, was a recovery day, much like Wednesday. Rolling and stretching in the am ... I just want to roll and stretch in the evening, too. I also did a physio appointment today and they focused on my knees. Eesh, they need some ice, man.

Monday and Tuesday June 9

This is post number 1001.

Yup, I broke 1000 times sitting at this screen and wondering what the hell I was thinking.

I'm pretty sure I need to write another blog post about this ... yeah, that one is coming up soon.

In any case ... Monday.

Monday was a DOMS day, still. Not a lot of movement, not a lot of physical activity. Clearly I'm not stretching and rolling enough; not getting the things done that will help me stay on the field.

I did get a walk in ... about a 3k walk... and got a chance to get my legs just moving.

Tuesday was a rugby night and we did a fair amount of rugby activity. I missed the warm up, arriving about 30 minutes late. I'd already made that up, by the way. I got this done in the afternoon:

1k walk on the treadmill

 then four rounds of this:

15 double kettlebell clean and presses
10 kb rows

Then it was stretching and rolling around.

Then it was rugby ... we ended training with a series of sprints. I got through them ... they were not very much fun, but I got them done:

4 x 50m sprints
2 x 75m sprints
1 x 100 m sprints
2 x 75 m sprints
4 x 50m sprints ..... yeah ... I stretched out and rolled my legs out after this one .... 

Saturday and Sunday June 7

Not me, but still a cool pic

Saturday was a big rugby day. I've been resting and not training as much in order to be ready for the games today. My teams won, which is a nice. We won back some hardware that for the last few years have been elsewhere.

I was really sore and stiff after my game and took some time to relax then keep stretched and warmed up in case I did get back in.

Meh, I didn't but ... what a game to watch.

Sunday I woke up really sore and rolled right away in the morning. I wasn't the paragon of fitness, but I got it done.

Sunday night I got a walk in, just to get a nice walk in. Warm and quiet and .... man, just an incredible step up from walking in February.

Wednesday and Thursday and Friday June 5

Wednesday was a day off. I just didn't want to move and quite frankly am struggling with something.

Thursday was a rugby night. I got about 90 minutes of rugby in and was enjoying the contact and the running around. After I just rolled and stretched and did a bit of work on my shoulders with stretchy bands and lacrosse ball.

I did an ice bath experience, too.

Friday was a physio day - I got my shoulder looked at, and it wasn't all nice and happy. Some really unfortunate things happening there, as well as my knee and my hip. Meh, I got some things done to help my body. All good.

Monday and Tuesday June 2

Usually June is a lit less stressful for me than this particular June is. I could point to a number of different factors, but no one would care ... so ... on with what I did.

Monday was a weird day, starting with a police raid at the place at which I work. Not really a police raid so much as it was a search during which various idiot pieces were found. By 8am. On a Monday.

Yeah, it was a weird one.

Later on in the day, I had to get out of the house and so went on a 3.5k walk. It was ok. At least it wasn't snowing.

Tuesday started with an epsom salt bath and also was a training night.

Before I got to training, I had to get to the gym and got this done for three rounds before starting a stretching session:

15 double kettlebell clean and press
10 single KB rows each side
15 kb snatches

I think the bells I used were 35 pounds, but they weren't mine and the numbers were all rubbed off. Heck thye might have been 20lbs, I just don't know.

I got to rugby and then I got to roll and stretch after training. I did about 20 minutes of rolling and stretching, followed by some work with the stretchy bands. I ended the session with an ice bath experience. I needed advil to get body parts to shut the hell up and got to sleep.

Sad prop.

Saturday and Sunday May 31

Saturday was, of course, a rugby day. I played a full game at seconds XV prop. I have to admit, I was disappointed int hat selection, but I was needed. The opposition tight five were very big people, tough to move and scrum against. I switched after the second scrum to tight head and things got better for my team.

Of course it was me abusing the Laws of Rugby to my advantage ... or at least that is the most positive spin on the day I will put... ;). I got around fairly well, and hit the rucks that I could. I would like to hit a few more, but people need to stop running away form their support. Hashtag, just saying....

We ended up making it a lot tougher of a day than it should have been. Alas, it was still a good day of rugby. Wet and not very hot, which made it just perfect.

In any case, after the game, I was told to recover as I might see some time on the next game. I did as asked and roled and used my lacrosse ball on various parts. I didn't get in, which was also disappointing. I'll have to work smarter this week at training.

Sunday was a recovery day. I did wake up and stretch and roll, spent the day with my kids and then rolled and stretched some more. Later on in the day, got a 2k walk in. I'll be doing longer walks this week.

Wednesday and Thursday and Friday May 29

Wednesday was a long day. Legs were sore and I woke up with the sharpest pain in my knee. Unreal.

I got through work, albeit with a fair amount of shuffling and sitting.

At the end of the day, my wife asked that I go with her for a 2k walk. What else you going to do? I went with her.

Thursday was all doctor appointments and therapy sessions. I woke up and rolled and stretched. I got moving and spoke to a doctor about my knee. Nothing is broken, no xrays needed. Suggested an MRI might find something if the pain continues, or if something goes totally out of whack.

Iced it and went off to my AT to see what they would say. Same thing. Except don't ice something before going to see them.

Went to rugby and got this done for four rounds:

15 double clean and presses with 12 kilo bells
30 m farmers walks
15 bicep curls

Then, instead of messing with my knee, went and did a session on line out throws by myself and the posts. Yeah, it's weird. Got into my ice bath, too.

Friday was sort of pain free, but not really. Hard to complain about sore knees when I spent the day sitting and getting my job done.

Rested and stretched after work. Had to take care of my kids as my dear wife went to Emergency Care at the local hospital to get her foot looked at. It looked ugly.

Monday and Tuesday May 26

Monday was a recovery day. I rolled and stretched in the morning, and that saved me a lot of pain during the day. Did a 2k walk at the end of the day.

Tuesday was as long as it needed to be. I had to skip the afternoon session, so I did a bit more at the afternoon. I did roll and stretch in the early morning ... my son woke me up at about 4am ... yeah, he's lucky he's cute ...

https://www.youtube.com/watch?v=Ol2Xu6O7CuI

In any case, I did get to my physio appointment. Stretching stretching and more stretching ... abd then went to rugby training. An hour of sprinting and ball handling. We did a ladder of sprints during the session ... 60m, 70m, 80m 90m, 80m, 70m, 60m sprints ... which is pretty basic when you look at it. Hard, but basic.

After, I got this done for four rounds:

15 double clean and presses with 12 kilo bells
30 m farmers walk with the same bells
15 rope assisted arm curls see Ryanmunsey.com

I took a few minutes to roll and stretch at the end of that session.

After that I got onto the pitch and did two rounds of:

40m sprint x 4

After, in the ice bath ... I screamed like I was an eight year old. Oh, I got the ice bath cooooooold.

Saturday and Sunday May 24

This was so me after Saturday's game.

Saturday was the first league game for my club, against a team that was basically told to be in our league and to shut up.

Yeah, we won. It was a good win, but lots of rust to get off my skills, to be frank.

Scrums, lineouts were ok ... my open play and hitting of rucks ... meh. At least I caught the balls that headed in my direction and I went through like three of their props during the scrums.

I was pretty sore and exausted by the end of the game, but still felt as though I was still good to go.

I rolled and stretched at the end of the game in the bright sunshine. I was so grateful and felt so blessed to be in that moment. The smell of the grass, the sweat on my brow, the tightness of my muscles made me feel alive. Of course the fact of the matter is I was just outside a beer garden, too. I finished up and had a chance to relax.

Me on Sunday

Sunday was a long day, one in which I should have played rugby again. Yeah, that wasn't going to happen. I did end up taking Advil, something I really don't like admitting. I have this whole "No drugs" thing that I try to keep to. I did an awful lot of icing and stretching and rolling Sunday. I also got a 1.6k walk in, too.

Wednesday and Thursday and Friday May 22

Wednesday was a recovery day. I got some rolling and stretching done as I got out of bed, finishing off the day with a nice 1.5 k walk with my wife. I am truly enjoying these sessions, even if she has been on strike and walking all day.

Thursday was a rugby night. I got about a 90 minute session on kick offs, lineouts and scrums in and finishing off with some sprints. Of course after, I got this done for four rounds:

20 kb two handed swings
15 kb rope bicep culrs with the 50 lb bell
30 feet farmers walk
10 med ball slams

than, after that got two rounds of this done:

4x 40 meter sprints
20 knee tucks

After that, got an ice bath in while I listened to the clubhouse explode with laughter while the Rookies at my club were sold off.

Friday was a nice recovery day ... the ice really does help. I rolled and stretched in the morning, getting to finish off the day with a massage and then a 1.5k walk with my wife. It was a pretty cool day.

Monday and Tuesday May 19

Monday was awful on so many ways. It was the end of a nice long weekend. As I am a family man, we had to leave late and got stuck driving south past Barrie Ontario. Now, I personally have no issues with Barrie ... except on long weekends when I'm trying to drive past it. Yeah, it was a long drive.

When I got home I found out that life is trying to kick my groin repeatedly. Hard and fast and repeatedly. I got a stretch in at the end of the day, as well as a 1.5k walk in at the end of the day.

Tuesday was a step up, but that isn't saying much. I got this done through the day:

1 k walk

then got this done for four founds:

90 seconds of double kb clean and presses
60 seconds of one side snatch each side
30 seconds of rest.

I was pretty sweaty at the end.

After that, I got a physio appointment in and ... napped again.

After napping, I got to rugby and did an hour and a bit session of running and technical stuff.

After that, I got this done four rounds

20 kb two handed swings - got some air on the catch and releases with the 50 lb bell
30 m farmers walks
10 med ball slams

then ... lots of stretching and rolling before an ice bath session.

Friday, Saturday and Sunday May 17

Happy Long weekend!

Friday was a work and travel day. I woke up feeling slightly less crappy, but I stretched and rolled. I got up north after work. Meh, traffic wasn't too bad, but the bugs were. No walk, but lots of stretching.

Saturday was a work day, lots of up and down a hill at the cottage; lots of lifting, putting the dock in, walking and none of it was recorded. I did not go swimming, as it was just a little too cold for me. Bugs were after me, so no walk.

Sunday was still a lot of work to be done in the afternoon. Lifting wood, chasing my youngest and trying to not hurt any of my relatives. Still got a lot of bug bites, too.

Wednesday and Thursday May 13

It's a pylon ... 

Wednesday was a recovery day, lots of stretching and just trying to get myself through the day.

Thursday was a nightmare. Sick as a dog through the day. HR.

In any case, I lightened up at training, no sprints, no contact. Basically I was a pylon.

I got this done after:

10 med ball slams
20 kb swings -50 lb bell used
30m farmers walks

Then, did some line out throws with the posts

Ugh, didn't feel good after, but what ever.

Tuesday May 12

Yeah,this wasn't a normal day. Not really.

My laptop is acting up again, as are a number of other elements in my life. At least Tim Horton's is always there for me.

In any case, I literally rolled out of bed this morning and started rolling. I worked so quickly that I also got a bath in before work, too.I had a tough day at work, but I did manage to squeak this in

2k walk/run
5 rounds of this
15 double kb clean and jerks
2 minutes rolling my legs and ITB bands.

I was actually pretty sweaty by the end, although I honestly think I was the only one.

Later on I had a quick nap, then dinner with my family. They are being so awesome during this rather difficult time.

I had a rugby training session tonight. It was some xontact and going into tackles, then some fitness.

I got this done while other people were in the bar:

15 swings with a 50 lb bell
30 m famers walk with the bell in one hand
10 med ball smals
15 bi cept curls of the KB.

Sunday and Monday May 11

Sunday was mother's day here in Canada. I hosted my mom and dad at a bbq and things went well. Before they arrived, I got a chance to plant the lilac bushes and get them watered. They were looking rough in the morning, but much better by night fall.

I did get two walks done today. The first was right on the shoreline of Lake Ontario. Man, that was pretty cool. The evening walk was also nice - the new headphones I got from AirMiles are just incredible. The walk was 2k as well. I highly recommend that people try really stupid expensive headphones at least once in their lives. All I can say is man, cool headphones. I like them.

Monday was another stressful day. I got home and just collapsed. Collapsed. I did get a walk in later on in the day. I have to change the pattern I've got going for myself. Yes, I am getting eight hours of sleep,they are just not in a row. I'm staying up late to get things for work done, things for my family done, but ... I'm also getting up early for the same things.

Sleep is suffering.

Friday and Saturday May 9

Friday was another crazy day around here. I felt pretty good for the morning - I also got my rolling and stretching done in the early am and another round of it later on in the day.

I didn't get a lifting session in that I want to this week. I will have to set that as a goal for next week, adding lifting to a pretty good set up that I've got so far.

Friday night I got a 2k walk done. Something easy,as tomorrow was rugby.

Saturday was a rugby day. It was also a "hurry up and finish at rugby so you can drive for an hour, wander around in a forest and dig up trees day", too. They were small lilac bushes, intended for my backyard that I dug up.

I just didn't stop sweating for most of the day. After I got home and had a chance to lie down and do a bit of recovery, I got a 15 minute walk in with my wife.

Wed and Thursday May 7

A few awesome things, and a few things crappy happening these days.

Wednesday I had a long freakingly silly day. I got a chance to walk with my wife after everyone got to bed and it was just what we needed today.

At the end of the day, I got a 1.5k walk in with my wife.

I did get a chance to help my wife while she was on strike and walk a bit on a picket line today. I'm hoping that will be the only time I ever have to do that. I have fifteen years left in my current position, but I never hope that I have to walk as my wife has been walking these days.

Thursday was another rugby night.

I got thisdone after a set piece session with scrums and line outs worked on:

Four rounds of:

20 kb swings with a 50 lb bell
30m farmers walk with the same bells
15 slam balls with a 10 lb ball

then got4 x 40m sprints  done twice.

I got some rolling done and some stretching. I also did an ice bath tonight.

Monday and Tuesday May 5

May the Fourth be with you. Yeah, I know, I know.

I'm a geek at heart some times.

I did have a lot to do today and was still in full recovery mode. I did get some stretching and rolling done for myself both before the day started and at the end of the day. I also got a short 1k walk in, just to say I got a short 1k walk in.

Tuesday was a killer day.

Tuesday was an afternoon 2k run at Goodlife to finish off a day of work. That was cool. It was nice to see as many rugby players as I saw there. At least two other Burlington players, and a few Oakville ones, too. After the run I got this done for four rounds:

15 double kettlebell clean and presses (25 lb kbs used)
20 kb snatches each side

Yeah, not a bad sweat.

I went to my physio appointment and got my legs stretched out. Very beneficial.

Then I went home to be a dad. I love being a dad.

After that, it was rugby. I can't say I did very well on the technical side of it. I missed a few tackles and did not play in the open very well. I'm fit, but I need to work on the actual rugby playing side of playing rugby.

In any case, I did also work on my fitness after rugby, too

That cold, yo

five rounds of:

20 Kb two handed swings (50 lb bell used)
30 m farmer walks - same kb used at various levels)
15 med ball slams.

After that I got two rounds of 4x 40m sprints done.

Yeah, that was sore. In an effort to help with recovery, I got into the ice bucket afterwards. It's seems to me to be helping, and that's enough for me at this time.

Saturday and Sunday May 3

Saturday was a rugby day. It was kind of difficult to get up for this game, as it was my club's annual inter club game. Basically, I was playing for my position on the first team. With most of the first team's tight five away, it was a rather cool game for me, even if it was on hot turf.

Not a difficult day in the scrum, to be frank. But the running around the pitch was a heated ball of drag. I'm glad it was an inner squad game, as I was really dragged down by the heat, I'm glad to write. My knees were also suitably unimpressed with the decision to make us play today on turf. Someday I'll be in charge of the universe ... and another first thing I'll do is let my rugby club play on grass at any time.

In any case, I had a limited time to recover, as I had to go home and be a dad as quickly as possible. I got home to a child who was not terribly interested in anything but trying to beat me up. I did get him to calm down when we went into the garage and saw some of the plants he worked with actually growing. I had to play with some  of the soil on top of the plant material, but everything is looking up for the thyme being ... a ha ha ha ha ha haaaa ... a gardening joke .... gotta love 'em.

Saturday night I had to go and watch the big super boxing match. Yeah, it was stupid and boring and dumb. I'm so glad that boxing as a sport is dead, really. Watching the fight I tried to be nice and recall that this was a super fight. But, it is too little to late. Leaving the victor to a referee's decision after such an uninspired fight was a shame. As a group, we talked about the Griffin and Bonnar fight and the difference between the spirit it created as a result. Yeah, this superfight wasn't the boxing match I wanted to see.

Meh, whatever. A lot of money was made from people other than me, so ... it's all good.

Sunday was another "Oh, my goodness, I really can't move" day. I tried to get myself going in the morning, but it wasn't happening. I need to do a lot more recovery work in the minutes and hours after a Saturday game. Hello, Captain Obvious.

I did get moving enough to get around Sheldon Creek, the natural area near my rugby club. I took my wife and two of my kids to go and see the woods and to walk around for a 1.51 k walk. I did see the beaver making a home there, as well as got a chance to listen to the birdsong of a number of birds there. My four year old boy was .. well, like a four year old boy in a forest. Adventure and running and falling a crying and laughing and just absorbing it all in while being outside in the sun. He went to sleep rather easily later on.

Later on in the day, I got  a chance to plant some of the more well rooted plants, and go for a 3.5k walk. It felt good, man. Now, I have to do the rolling on my legs I've been promising myself.

Thursday and Friday May 1

Thursday was crazy. Cray Zee. Before it started, I did get some rolling and stretching done. Then, later in the day I got this done:

First workout was a 2k run to start. Then on to this for four rounds:

15 double clean and presses - 20 lb bells used
10 kb snatches

I then had to go and be an adult.

After that I got to rugby training. 90 minutes of lifting, throwing and sprinting. It was pretty cool to be on grass again.

Training outside! Woooo!

After the session was done, I got back to my good habits of fitness. I got this done:

Five rounds of

15 double kettlebell clean and press - 12 kilo bells used throughout.
10 kb snatches each hand
30 m farmers walk
10 med ball slams
20 kettlebell swings with a 50 lb bell.

after that, I did two rounds of  4 x 40 m sprints

After that:

Nothing in this pic is edible

Friday, I was ok, despite the amount of training I'd done. I'd like to credit the rolling and stretching I did, but I also think the ice bath had a lot to do with it. In any case, I did get a 2k walk in with my wife at the end of the day. It worked out rather nicely, except for the sprint we did to get away from an armed skunk.

Monday, Tuesday and Wednesday April 29

I really should start padding my post numbers. I've been combining days for a few years and this year seems to be the worst. Meh, I'd rather have a few things to write about in a post about a few days than just be stupid.

My stats are going through the roof this month, though. Finals numbers won't be in until May 1, but April 2015 is already the highest number of clicks on this blog. I'm humbled.

In any case, I have to recap my fitness for the last few days.

Monday ... was Monday. I never did like that day, but these days at work is rather stressful and so, I got a mental health break kind of a walk done with my wife. I did try to work on the redesign of my gym but it didn't happen. I had a meeting until after 9pm and got home and then we walked.

Tuesday, same stuff, different day. I didn't bring my workout gear to work, and so missed out on a training run there. At least I got my paperwork done for my boss and I started a new blog for my learning about gardening. After that I went o my physiotherapy appointment, at which I was confronted about my lack of daily stretching and rolling. I was reminded and tortured to return to formerly good habits in my daily routine to stretch and roll. Every. Day.

Light green stuff is a future meal

Why a blog about gardening? because I like free food and I like to eat well. As an added bonus, I get to show how things grow to my four year old boy. He's learning patience. Well, I'm trying to teach him patience.

At the end of the day, I got the minimum done. almost a 3k walk in.

Wednesday I got a chance to redo my gym, and so had a nice workout, lifting and moving stuff around to make my garage gym usable again. I also got my indoor garden working, placing plants in front of a window facing south so that it should work. I'm already seeing some results.

I got up early and got my rolling done. At least next Tuesday will not be so horrible with the Physio. I hope.

I also got a 2.5 k walk in, so I was good there, too.

I have to share that I'm also doing a lot of courses at Udemy.com. Random topics, but all free thanks to a Facebook group dedicated to Free Udemy courses.

Sunday April 26

Today was a family day - I was really needed at home to make sure no one was going to freak out in my family.

I should have played rugby, but ... it just didn't happen.

What did happen was the redesign of the home gym and more than a few ideas about what will be coming in the next few months for training and rugby. I also got a good idea of what I should be doing inside my own gym for training and for a new shot at gardening for my own nutrition.

I've not been doing what I need to do due to weather and injury. Well, at least one of those things is not a problem anymore... so  need to get back to training hard for rugby.

At least I found this BBC article about ice baths being widespread. I do understand that the research is still out, but I have to go with my own anecdotal evidence that ice baths work.

Friday and Saturday April 25

Friday wasn't bad in terms of my body, after the ice bath. Seriously, a lot of things feel better after that experience, regardless if the science is still out on how it might work or even if it works.

I chatted with the now assistant coach/trainer I've worked with for a few years after training Thursday. He's in favour of anything that I think that works. So am I.

Friday, I got stuck being a dad and then a silly person; first taking my kids to swimming and home, then going out to entertain a bunch of touring rugby players. That was pretty silly, but officially no workout was done. Meh.

Saturday was a rugby day. I played the team that I made sure went out and had a good time with on the night previous. They were wrecked last night, and ... well, they weren't feeling to good by kick off. By the end of the first half, we were ahead by a lot. So ... I got traded, along with the four other starting tight five players. The game got tighter after that, and a bit more fun.

Much later in the day, I got a nice 2k walk in with my wife.

I also got a chance to put together a fitness workout after training, starting this week, as we are now outside. I got it from Turbulence Training a while ago, and I've done the basic workout before. I'm looking forward to doing that and then the ice baths in July.

Wed and Thursday April 23

Wednesday was a pleasant day. Not really. It was a sucky day. A sucky day. Sucky. Sucky. Sucky.

My favourite part was the 2k walk I did with my wife. Good for my heart, good for my mind.

I really liked it. I really liked it.

Thursday was a rugby night. I attended the video section of the training session. Watching the Chiefs and Crusaders play was pretty cool. With the comments of the coach and fellow players, I understand the game that much more. Awesome.

The on the field stuff was an excellent combo of fitness and technical sections of the game. Lifting, throwing and other ball handling efforts.

After, cool tub experience. Friday mornings feel so much better that way.

Tuesday April 22

I'm off this week, so I may rant in these posts, to be frank.

I got to take a group to GoodLife and I got a run in. I did the first kilometre as a nice easy run, then proceeded to do sprints for the next kilometer. I did get the 2kms run in less than 20 minutes.

It was a nice run/walk. But I can do and I should be doing better. I know that.

After that, I got this done for three rounds before having to take the group home. And when we got home, they had a fight break out. That was not a lot of fun. Meh, it happens.

20 kb swings
20 Kb snatches
20 kb presses

I got home, made dinner and got the youngest settled in for the night. After that I got a chance to walk with my wife. The walks with here are really good in that we get a chance to share and vent as well as help our kids develop some independence. It's a win win, I think. In any case, I had a bit to share about the death of my University team mate on this particular walk. I just can't quite wrap my head around what happened. Perhaps it's just as well that I can't.

Yeah, I'm closing my eyes so I don't scream my insides through the ceiling at the moment.

In any case, I go the second 2k session in. Felt good, I guess.

Still have things to do for rugby, for my own physical fitness and for the people around me.

http://www.wikihow.com/Draw-an-Angry-Face

Sunday and Monday April 20

I'll be quite frank .. Sunday I just couldn't move. I didn't move, even though I was supposed to play another game of rugby.

Grass > turf

Yeah, I knew Saturday night I wasn't going to be able to go. I did get some recovery work done  - stretching and mobility work. Sunday afternoon, I went to a remembrance for a NOB during the afternoon, sharing some time with my fellow rugby players while recalling some nice memories of a good guy. I, for one, fondly recall being witness to him playing rugby on his 80th birthday. There is nothing that can beat that.

I did also see that a McMaster Wrestling team mate had killed himself on Friday. He had the world by the short and curly hairs, but I guess let that slip away from him. Such a shame, man.

Monday I was still sore, so I did get some recovery work done. I did get a walk in with my wife after a long day at work. The two of us are worried about labour unrest here. I'm pretty sure that we're both going to see a cut in pay among other things.

Friday and Saturday April 18th

Friday was a recovery day ... I'm going to be saying that a lot in the next few months, I'm sure. I did wake up without a lot of pain, thanks to the ice bath I had on Thursday night.

I did get a 2.5k walk in as I wanted to get something done, just to keep my feet and legs moving. I did not sleep well afterwards.

Weather was awesome, turf ... meh

Saturday was a rugby day. I was really excited for this for a few reasons, as this was to be the first contact games since October. We did win both levels of our own tournament ... which was cool. What that looked like was winning three shortened games, spread over an afternoon. I kicked off at 11am, at 12:30pm and then again at 3:20pm. For that last game, I was really really sore. I tried to get my body just to move, but it really didn't like me. Warming up was easy, as the weather was bright sunshine and as warm as it has been in a long while. Even with that warmth, it was tough to get going for the last game.

Quite frankly a beautiful day of spring time outdoor activity.

I thought I played as well as I could, but was scrummaging against men that were a lot bigger than I am. In addition, for at least one game, my opponent plays at a lot higher level than I do, week to week. I was grateful for the chance to lose, though. I did get a glimpse into what it takes to play prop at the next level.

Quite frankly I should have gone for another ice bath experience after these games. I did have an epsom salt bath after a shower, and later I did a 2k walk to try and recover. But I was really really sore when I went to bed. I should have gone to a big party, but I was just too sore, man.

Winning that 12:40 game was sweet

Wednesday and Thursday April 16

Wednesday ... was a recovery day. I felt pretty sore most of the day and just got in a walk with my wife as a part of rolling and other recovery work.

Chilly Bin

Thursday is a rugby night and I was glad of it. My legs were pretty sore after an hour of sprinting and ball handling and some contact work. We also did some work on the set pieces, too. Fun stuff.

In an case, the important part was the after training piece with a new large recycling bin as a cold tub for after training.

This was a bit of a dry run, so to speak. Making sure I could get in and out, whether it leaked or ... whatever. I have a few things to tweak for next time, but it worked fairly well. My legs and back were totally submerged and got nice a chilly in the chilly bin.

Monday and Tuesday April 14

Monday was, of course, my forty-fifth birthday. That's right, I'm on the down side of forty. Basically, I'm waiting for my spot in some retirement home.

Yeah, no, I'm lying there. I'm biting at the days now. Working on more than a few things, including getting my SmartServe, working up the money for the Kettlebell Agastsu course in July and a few online courses on coding, blogging and running a business.

I'm working on myself the way I should have been working on myself for a while.

I did this ... whatever you call it.

In any case, Monday was a sore day, a recovery day. I got a bath in before work which took the edge off of the day. After work got some rolling in and a massage to try and help with the sore muscles. It helped.

Tuesday was a good day for me.

I got a chance to do two runs, adding up to about 5k, and I got this done for four rounds at GoodLife:

20 kb clean and presses (16 kilo bell used throughout)
20 kb snatches
20 door hinge shoulder mobility reps done

took about 20 minutes to get that done and it was all good.

I'm really liking the walks in the evening with my wife. Really reconnecting with her and rather enjoying the mild weather. I got Monday's walk done in sandals, and tonight's done wearing a t-shirt... well, and shorts, too.... ;)

Saturday and Sunday April 12

Saturday was a clean up day and take the kids out and have a bit of fun day.

I got a fifty dollar gift card from my FIL last week and I thought the best use of it was to buy books for my kids. I got a set of nice pens, but my kids got 50 bucks work of books.

I considered it a great investment, to be frank. The line I kept telling them was that "My happiness depends on your happiness." I think they got the idea, that they understood that I wasn't going to be really happy unless they were happy too.

I did get a 2k walk in with my wife by the end of the day. I am still trying to shake something off, but at least I get a chance ot talk and to be with my wife on those walks.

Sunday was a rugby day.

I got to play Rugby League for another club in Halton. There was one guy actually from the union club actually playing for that club today, the rest being made up of people from five or six other rugby union teams. The coach and two players were from Burlington. Just sayin.

Of course there were at least eight other Burlington players that might have showed up, it's just that ... they didn't.

In any case, we lost. It sucked losing, but it felt awesome to get back onto the pitch again. Of course, I said the same thing last year ....

photo by Rachel Trabucco

Wedneday, Thursday and Friday April 10

I just finished this blog post, then deleted it. Brutal.

Wednesday was a hard day all around - I just had to remember that I was a grown up all day long. I had to finish the day with a 1k walk. I did get a nice bath in before work, which was nice, but I'm not getting the rolling and stretching in that I know I need to do.

Thursday was a rugby night. I got the training done, but I just didn't want to do contact, but I did it anyway. I did a fair amount of stretching and mobility after the session, too.

Friday has been a long day all around. I did find this cool blog about indoor gardening and this blog about how to get it done, too. I like free food, so I think I'm going to try these ones.

Tuesday April 7

There is only one reason to hate long weekends and it's that I forget it's a long weekend and think it's Monday when we return.

The entire day I had to keep reminding myself that it was Tuesday. I nearly just typed it was Monday. I had my workout stuff in the van, so when asked by my boss to go to GoodLife, I was ready. But I usually store my kit bag in my van, so that was not a tip off to my brain.

Speaking of GoodLife. I like the place. I really do. Of course, I have to go as a working teacher and all the rules that apply to me in a classroom apply to me there. I got my 1k run in to keep Nike+ happy and then went to get a longer kettlebell workout done.

I got this done for one round before I had the world take a dump on my head:

20 kb cleans
20 kb snatches
20 kb bicep curls


Later on in the day, I did get another 2.7 k walk in with my wife. She was exhausted after that, and more or less went to bed right after. I'm proud of her starting back on a fitness journey.

Friday, Saturday, Sunday and Monday April 6

This was an Easter weekend ... so I had a lot of stuff planned for me, which I had to bail on as I felt like living hell. I slept for most of Friday. Seriously. I woke up and then wanted a nap. I did this on and off for the day and into the evening. It wasn't a nice thing to do, but my legs and back were sore from rugby and my stomach and everything else was sore from ... something.

I did get a 2k walk in with my wife, which just exhausted me and I went back to bed.

Saturday ... proved to me that I shouldn't have left the house. I collapsed and really didn't leave my bed.

Sunday I got moving somewhat but really not much better. I did get a 2k walk in my wife.

Monday ... still mot a significant movement day on my side, but I did manage another 2k walk.

Clearly, I am fighting something inside my body. I did eat well these days, lots of fluids and the like. I would have preferred a more normal sleeping routine, as Tuesday's return to work will be that much harder.

Wednesday and Thursday April 2

Wednesday and Thursday were interesting days.

Wednesday I took as a resting day, only getting in a walk with my wife. My legs needed a break, considering what I've done so far this week and rugby training to come. I got a chance to reflect on my stupid joke on Facebook, too.

This also may have been taken at training ...

Lame, perhaps ... but I had a laugh, man. Really ... that's what I'm looking for.

Thursday was a rugby night. We sprinted, we passed the ball around. Then we sprinted. Just like this session a year ago .... hmmmm ... sprinting ... it's good for the legs.

I felt early as I was needed at home, but when I got home the danger had been averted and I went on a short "clearing the legs" walk of about 2k

Tuesday April 1 .... April Fools prank goes right!

Well, it's fess up time ... I was not born on April 1.

I have to admit, I played this one close to the vest, so to speak, and didn't really tell anyone ahead of time. I changed my birthday on my Facebook profile about six weeks ago and forgot about it. I told maybe one guy ... and he wished me a happy birthday today, too ... so I guess he forgot.

In any case, I thank you and all of my Facebook friends that took the time to wish me a happy birthday today. I'm honoured.

But I'll also tell you something that I learned about Facebook and my friends, in sharing this joke. In explaining what I'd done to the almost 80 people I've gotten to contact me today, I've sent messages all over the world today.

Some people I'll see tomorrow, some I've not actually seen in years, some whom I more than likely will never meet in person ... and I'm still able to joke around with them, make them laugh and remind them of just how much fun technology and social media can be.

That part I like and I'm also grateful for that social interaction and reminder of just how amazing this time in history actually is.

Again, thank you and I can't wait for July 1, my real birthday ..... maybe.

To my regular readers ... I will post today's workout tomorrow .... stay tuned!

Tuesday March 31

Ok, it was overall a pretty cool day in the trenches.

I got some personal planning and writing done, I got to a physiotherapy appointment, I got some rugby related paperwork done, I got some more of my uDemy course done, I got my training done, meals prepared for my family, and even got this blog post in before it was crazy late.

I even got a few decisions made about the next few years, too.

I am really liking this new set up I have - I'm writing this in the basement, with a second screen hooked up to my laptop so that I have a bit more area on which to work, as weird as that sounds. I'm also far enough away from the refrigerator that it would take effort to get there and so ... I'm keeping a lot of rather yummy things out of my mouth at the moment. I'm also enjoying sitting in a "new to me" chair instead of the creaky dining room chairs that bug my hamstrings. All in all, this new "office in the basement" is a big hit so far.

Even my two older children were in here earlier.

I guess I should update this day to a kick ass one, but I don't like swearing on my blog.

Right, the workout for the day went as follows:

2k run ... I arrived early enough that I could then go and get this done:

4 rounds of squats in a power rack
started with 90 pounds
then to 110
then to 140 lbs

yeah, nothing too severe, to be frank. I know I can do better. I will.