Workout Session 4 – ‘I think I’m gonna make it’

The last time I wrote about my three-time-weekly workout schedule in my six-month push to the big 6-0, I mentioned that we spent the entire hour working on my legs and lower body.

muir mug ihsaMy concern, I noted in that column, was that I planned to be at my next session at 6 a.m on Wednesday “if I could get out of bed.”

Well, it wasn’t the getting out of bed that was difficult, heck, I sprang right up about 4:30 … but it was the first step I took after I was on my feet.  Holy, schmoly … my hamstrings were tighter than Charlie Daniels fiddle strings.

Why is it that the second day after a work out hurts worse than the first day? I’m almost certain that the answer has something (or everything) to do with being old, overweight and out of shape, and not necessarily in that order.

In any event, I trudged (it seems like I use that word ‘trudged’ a lot since I started this little six month experiment) off to Stark’s Total Body Fitness for my 6 a.m appointment with Stetson Browning.

I arrived about 5:15 and walked on the treadmill, foolishly thinking I could walk the pain away. Actually, the walk seemed to help my legs so I felt good when Stetson came to get me going.

Today we worked upper body and again they (Father Time and Stetson) kicked my butt. I have to say that Stetson does a remarkable job with me because clearly I’m a novice.

In fact, I asked him this morning if he had ever had anybody that was more of a ‘project’ that I am. His reply motivated me.

“I have people in here that I help that have disabilities, prosthetic legs or they are trying to working around an injury,” he told me. “Everything works on you, nothing is wrong … you’re a clean slate.’

I love clean slates, so despite the old, gray-haired guy I see huffing and puffing in those freaking wall-to-wall mirrors, his words provided a shred of hope that I really could accomplish my goal.

We went through three reps each of various exercises geared to the upper body. I was disappointed with some of the weight amounts that absolutely pushed me to the limit.

“That’s pitiful,” I said out loud when my arms began to wobble and falter on the final rep of the third set.

“Anytime you push your self to the very last rep you can do, regardless of the amount of weight, you’re making great progress,” he told me.

I’m starting to like this guy and better yet I’m starting to trust him. In short, no horns this morning.

The dread and fear have vanished, and while it might not be visible yet I feel different, feel better. I was drinking as many as eight to 10 20-ounce bottles of Diet Coke a day and I’ve had three in a week (working toward zero) and gallons of water. Back at it at 7 a.m on Friday morning … and I’m looking forward to it.

 

 

 

RLC’s Sherrer, Roberts sign with Ole Miss track and field

INA, Ill. – Two sophomore runners with Rend Lake College’s track and field team signed national letters of intent to Ole Miss before stepping foot on the national stage as sophomores.

In February, mid-distance runner Holland Sherrer (Bridgetown, N.J./Cumberland Regional HS) and sprint hurdler Fred Roberts (Maple Heights, Ohio/ Orange HS) met with RLC Head Coach Jason Craig and former coaches Eric Alberter and Matt Jackson to make their commitment to Mississippi.

“I feel like the workouts and work ethic I accomplished here at Rend Lake got me ready. I feel like I’m very ready for the next level of competition.” – Sophomore Fred Roberts on signing track scholarship to Ole Miss.

“I feel like the workouts and work ethic I accomplished here at Rend Lake got me ready. I feel like I’m very ready for the next level of competition.” – Sophomore Fred Roberts on signing track scholarship to Ole Miss.

“It’s a great coaching staff at Ole Miss – a place where I can achieve what I need to do,” said Roberts. “The campus is beautiful. It’s one of the best campuses I’ve ever seen. I feel like the workouts and work ethic I accomplished here at Rend Lake got me ready. I feel like I’m very ready for the next level of competition.”

“Ole Miss will expect a lot out of the workouts they will be given there,” Craig said.

“Rend Lake – the program here was amazing,” Sherrer said. “I believe I got the training of a DI here at a Juco. I think it’s made all the difference in preparing me for the next level.”

Sherrer was a three-time conference champ and state champion in the sprint medley at Cumberland Region. Roberts was the state runner-up in the 300m hurdles and 60m hurdles at Orange.

“I think [Ole Miss] signed me because of not only what they know from my past, but what they see for me in the future,” said Roberts. “My goal is to be the best hurdler I can be and win DI nationals.”

Sherrer’s top performances at RLC include a 50.32 in the outdoor 400m dash, 1:21.71 in the indoor 600m, and 1:52.35 in the indoor 800m. Roberts’ top performances at RLC include a 7.39 in the indoor 55m, 7.09 in the indoor 60m, 24.41 in the indoor 200m, 7.38 in the indoor 55m hurdle, 7.96 in the indoor 60m hurdles, and 14.28 in the outdoor 110m hurdles. Sherrer anchored the Warriors’ national championship indoor 4x800m relay team in March.

    “I believe I got the training of a DI here at a Juco.” – Sophomore Holland Sherrer on signing a track scholarship to Ole Miss. He is joined in the above photo by, FROM LEFT, former RLC Coach Matt Jackson, RLC Head Coach Jason Craig, and former RLC Coach Eric Alberter.

“I believe I got the training of a DI here at a Juco.” – Sophomore Holland Sherrer on signing a track scholarship to Ole Miss. He is joined in the above photo by, FROM LEFT, former RLC Coach Matt Jackson, RLC Head Coach Jason Craig, and former RLC Coach Eric Alberter.

“They have a new head coach [at Ole Miss] and are looking to turn the program around … and win an SCC championship,” Sherrer said. “I would love to be an All-American and All-conference. But the biggest goal is to do my part to help them win an SCC championship and get to nationals.”

Sherrer is the son of Barron and Cynthia Sherrer. “They have been there since day one, since I started running,” he said.

“I’d like to give a shout out to my mom, Victoria Johnson,” Roberts added. “She helped me greatly on this trail. Without her, I think I would have died a long time ago.”

“They are great athletes,” said Craig. “They do everything I tell them and sometimes they go above and beyond.”

He said his advice to them is to stay focused, keep family first and look to excel in every aspect.

For all things athletic at The Lake, visit RLC online at www.rlc.edu/warriors.

Our Universities: Rules and Regulations

As organizations grow in size and complexity it is nearly impossible to muzzle the tendency to direct and/or control behavior by the promulgation of rules and regulations. Rules are often confused with rationality, objectivity, and fairness.
“No tendency is quite so strong in human nature as the desire to lay down rules of conduct for other people.”
William Howard Taft
________________________________________________________________

By Walter Wendler

In the next few decades the medical/healthcare bureaucracy will see cancerous growth.  Eisenhower’s concerns regarding the military/industrial complex will look like a walk in the park by comparison.  No matter your view of the Affordable Care Act, a.k.a. “Obama Care” or its intentions:  Rules and regulations will proliferate. It will be inevitable, invasive and omnipresent; and a care crippling bureaucracy will be in full bloom.  Process will trump service.

Walter Wendler mug 2 “The United States Congress, And Its Membership, Will Not Have To Abide By The Very Rules And Regulations That They Have Created For Us” declares an April 25, update from Chris Jacobs of the Galen Institute.  He continues, “The Twitterverse exploded with outrage today, following last night’s Politico story indicating that congressional leadership have engaged in secret conversations attempting to craft an Obamacare waiver for Members of Congress and/or their staffs.”
According to the Wall Street Journal in a February 13, report, “Obama Care and the 29ers,” new rules will be contorting businesses into machinations to beat the system. “Welcome to the strange new world of small-business hiring under Obama Care. The law requires firms with 50 or more “full-time equivalent workers” to offer health plans to employees who work more than 30 hours a week. (The law says “equivalent” because two 15-hours-a-week workers equal one full-time worker.) Employers that pass the 50-employee threshold and don’t offer insurance face a $2,000 penalty for each uncovered worker beyond 30 employees. So by hiring the 50th worker, the firm pays a penalty on the previous 20 as well.”

For-every-action-there-is-an-equal-and-opposite-reaction, Newtonian management physics at work.
Government and its subsidiaries, national, state and local, don’t have the market cornered. Large private sector enterprise is not immune from the greasy slope of rules as a surrogate for responsibility.
Same tune, different song.

Universities are a good example. With increasing, albeit legitimate, oversight from state legislatures and university boards, campus executives scramble to propagate rules providing the appearance of fairness, efficiency, rationality, and growth.
Unfortunately, as will soon be evidenced in implementing Obama Care, the rules create a response that exhausts creativity with rule avoidance or subterfuge rather than purposeful mission.  Results: The dazzling pyrotechnics of circumvention.

All smoke, no heat.

Universities face pressure to grow enrollment from an evaporating pool of high school graduates.  New student headcount is the coveted gold standard.  However, if new students are not able to perform, or are poorly motivated, the results of recruitment efforts appear positive but only for a season.  The purpose of the university is lost in measures and rules that provide the apparition of success.

The Florida Board of Education lowered standards for high school testing, evidently inspired by No Child Left Behind.  In a New York Times piece last October, Lizette Alvarez reported the intentions: “The end goal, they say, is that all students will be reading and doing math at grade level by 2023…”  Talk about an apparition of success.  The focus shifts from the high purpose of valuable service, to the low purpose of bureaucratic manipulation.

Taft was right.

Good physicians treat patients’ not policies, procedures or outcome reports.  The same can be said for faculty or teachers.  When rules become a substitute for purpose the enterprise has lost its way.
Principles in the head and heart of a principal must guide organizational behavior, not paper work. And leadership must state the principles and stand back.  This empowering does not grow from applied rules, but from principled relationships:  The glue that holds an organization together.

Rules don’t create rationality.  The case of the “29er’s” is a look through the keyhole into world of rules run amok.
Our best universities operate transparently.  Necessary rules, regulations and reporting are neat and trim. Poorly conceived rules suffocate attentive decision making.  The well-intended bureaucratic nightmares we construct as a substitute for professionalism, reflection and thoughtful action, are just that.

Brady resigns as Illinois Republican Party chairman

Pat Brady, the chairman of the Illinois Republican Party, announced his resignation Tuesday.

Here’s the link in the Chicago Tribune.

Coello man arrested for violating order of protection

Benton police arrested two people on Monday in separate incidents.

On May 6th, 2013 Benton Police were dispatched to the Franklin County Hospital in reference to a domestic in progress.  Through investigation, police arrested Christian M. Corner, age 21, of Coello, IL for unlawful violation of order of protection.  Corner was charged and transported to the Franklin County Jail for further processing.

On May 6th, 2013 Benton Police were dispatched to the Benton Community Park in reference to a battery that just occurred.  Upon arrival and through investigation, police arrested Kelcy L. Smith, age 17, of West Frankfort for aggravated battery.  Smith was charged and transported to the Franklin County Jail for further processing.

WF Chamber set to meet Wednesday

By Bruce A. Fasol
The May meeting of the West Frankfort Chamber of Commerce will be held Wednesday. The meeting will begin at noon, at Triple E Restaurant.
Chamber president Jessica Rude has on this months agenda:
– Discussion of the June 1 West Frankfort Night at Rent One Park for a Miners baseball game.
– Discussion of the upcoming annual Chamber of commerce Golf Outing
– A review of the recent Clean-Up Day in the city
 A presentation will also be made by representatives from Affordable Gas & Electric.
  All members, guests and those interested are invited to attend.

West Frankfort board hold reorganizational meeting

 By Bruce A. Fasol
The West Frankfort District 168 School Board held a special meeting to re-organize, following the April 9 Consolidated Election.
The results of the recent election were certified. Shawn Talluto was the top vote getter, followed by Mary Moreland, George Karoski and Barbara Glodich.  Glodich, was sworn in for her first term as a board member by superintendent Dr. Greg Goins.
Mary Moreland was chosen by the board to be president, Chris Shadowens was selected as vice president, and David Summers was picked as board secretary. Meetings will continue to be held the third Monday of the month, beginning at 6 pm. The June meeting was pushed back one week from June 17th to the 24th.
 In other actions, the Board:
– Designated Keri White as district treasurer and recording secretary.
-Accepted the resignations of Jeff Overturf as a custodian effective at the end of this school year, Elizabeth Orso at the end of the 2016 school year, and Gayla Hines in the 2017-18 school year. They also accepted the resignation of Josh Heffner as an assistant football coach
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The next school board regular meeting will be May 20th.

Workout Session No. 3 – Father Time 1 – Muir 0

‘What was I thinking …?’

That comment went through my mind more than once Monday morning during my 7 a.m appointment with a personal trainer at Stark’s Total Body & Fitness in Benton.

muir mug ihsaTrying to be a dutiful and serious student I arrived at 6:15 and walked 3.5 miles on the treadmill prior to my appointment. I knew we had worked upper body on Friday so Monday I was going to work my legs.

‘No way he can hurt me working my legs,’ I thought as we started the hour-long routine.

I found out within minutes that my comment was a big miscalculation on my part.

I probably should back up a little and let you know that I started this six-month, three-day-per-week project on May 1 (last Wednesday) and had two sessions under my belt – two sessions I cruised through I should add.

Apparently – I found out the hard way – those were introductory sessions conducted by a nice young man named Stetson Browning. On Monday, some guy named Stetson ‘Pain-Nazi’ Browning was conducting the workout.

As for the question, ‘what was I thinking … ? The simple answer is, ‘obviously, I wasn’t.’

I’m certain that during the hour between 7 and 8 a.m. Stetson walked me through three reps of every possible leg exercise known to man and he even admitted that he made up a new one where he stood and pointed out quite directly if I let the RPMs on a stationary bicycle drop below 75. And it should be noted that this was about midway through the session when my legs were simultaneously burning like fire and feeling like jelly.

“You’ve got to experience the pain to accomplish this … and then you’re going to be alright,” he told me several times during the session.

And each time he would say that the thought that went through my mind was, ‘well … I’ve sure got the freaking pain thing figured out, as far as the accomplishments, well, that remains to be seen.”

But, I am competitive enough and also stubborn enough — and perhaps ‘stupid’ should be added — that I was bound and determined to finish the hour – if it killed me. And a couple times I thought it might.

A couple observations I made on a rainy, pain-filled Monday morning. First, it seems that Stetson is not good at math. You see, he would say we have 20 reps to do and I would start counting to myself and when I had 12 completed he would say, ‘OK, 12 more, 12 more, come on … you can do it.’  So, I learned today that sometimes 12 plus 12 is 20 sometimes.

Secondly, at my very lowest point during the hour I happened to look at Stetson and I could have sworn I saw some small horns protruding from his head. Perhaps it was the lighting or maybe I was hallucinating from the pain, but I could swear I saw it. I will clearly keep my eyes posted for that in future sessions.

As I stumbled (literally) through the final minutes, admittedly I was spent, busted, beat up and worn down when Stetson said we would finish with the one exercise I dread the most. While it might sound easy I urge you to try it. You get down in a prone position like you are going to do a push up and then you put your forearms down on the floor and hold your body weight off the floor for three, 60-second sets. It’s brutal, or at least for me it is.

As a broadcaster I have often mentioned in the final seconds of a close basketball game how long 10 seconds actually is and how much can take place in that time span. The final 10 seconds on the third rep Monday morning seemed to last about 5 minutes.

But, the bottom line is that I finished Session No. 3 and never quit.

“You’ve got to experience the pain to accomplish this … and then you’re going to be alright.”

Those words were in my head as I slowly trudged (and I mean slowly and trudged) to my truck. Maybe so, I thought, but the only thing I feel I accomplished today was Father Time kicking the ever-loving crap out of me.

But, I’m in it for the duration and my next session is Wednesday morning at 6 a.m. – that is if I can get out of bed.

 

 

 

 

 

A successful but wet start to Zeigler’s first-ever Farmer’s Market

By Bruce A. Fasol
Everything that could be planned for was … except Mother Nature.
That’s what Zeigler city officials ran into this past weekend as the area was hit by a deluge of rain on the first Friday of Zeigler’s first-ever Farmer’s Market.  Still, despite the steady and sometimes heavy rain, a half dozen hardy vendors gathered under the shelter at Super Kohl Park for the first market of the season.  Dampness and cool temps didn’t keep shoppers away either, although there was more than suggestion about building a fire for customers and vendors to warm by.
Farmers Market in Zeigler will continue and grow each Friday from 3 pm to 6 pm. In this first month, vendors can set up free of charge in May. You are asked to call ahead at 618-927-2096 and speak with coordinator Julie Burkhamer to register and to have your questions answered.

Franklin County Board to hold special meeting Monday night

By Bruce A. Fasol
A special meeting of the Franklin County Board has been called, according to county clerk Dave Dobill.
This special meeting will be Monday May 6th, at 3:45pm, in the third floor meeting room of the Board, in the Franklin County Courthouse.
The purpose of the meeting is to discuss and possibly approve the Subdivision Ordinance of Franklin County
The meeting is open to the public.
Benton, West Frankfort, Illinois News | Franklin County News