Iron Butt’s Achilles Recovery – The Huey 9/23/2019

QIC: IronButt aka IB

Date: 09/23/2019

PAX: Couch Potato, Ducktales, GeekSquad, LugNut, MilkMan, RadioHead, RedTees, The Count (Respect Respect), U-Turn

AO: The Huey


Conditions

Mid-Sixities, Perfect, breezy gloom until the skunkpew


COP

Forward Fold

Walk Out to High Plank

Downward Dog Arch Back and Hold IC 12X

Walk Back Up

12 SSH

12 Merkins

12 Jump Lunges

The Thang

ACHILLES’: CIRCLE OF PAIN GAIN & DRAIN

RUN TO FIRST STOP

A-Arms. IC 12Merkins; IC 12 Carolina DryDocks; LBabyArmCircles

BROAD JUMP TO NEXT STOP

C-Core. IC 12 LBCrunches; IC 12 Freddy Mercuries; IC 12 BigBoySitUps

RUN TO NEXT STOP

H-Head. IC 12 – Hold Low Plank; IC 12- Hold High Plank; IC 12 Low Planks

LUNGES TO NEXT STOP

I-Insight – 10-Count – OYO 10 Burpees

HIGH STEPPING TO NEXT STOP

L-Legs – IC 12 Mountain Climbers; IC 12 Leg Hikers from High Plank; IC 12 Jump Lunges

RUN TO NEXT STOP

L-Legs-Rinse and Repeat 

E-IC 12 Mountain Climbers; IC 12 Leg Hikers from High Plank; IC 12 Jump Lunges

S-END WITH EXTENSIONS TO RECOVER; IC 12 Windmills; IC 12 Supermans; IC 12 Right to Left ArmStretch and ViceVersa

RUN LAP AROUND ACHILLES’ CIRCLE OF PAIN (INVITE HIGH IMPACT RUNNERS TO RUN LIKE THE WIND AND THEN HOLD PLANK UNTIL SLOWER RUNNERS ARRIVE.

A-Arms. IC 24 Merkins; IC 24 Carolina DryDocks; IC 24 LIL BabyArmCircles

RUN TO NEXT STOP

C-Core. IC 24 LBCrunches; IC 24 Freddy Mercuries; IC 24 BigBoySitUps

LUNGE TO NEXT STOP

H-Head. IC 24 – Hold High Plank; IC 24 – Hold Low Plank; IC 24 High Planks

LUNGES TO NEXT STOP

I-Insight – 10-Count – OYO 10 Burpees

HIGH STEPPING TO NEXT STOP

L-Legs – IC 24 Mountain Climbers; IC 24 Leg Hikers from High Plank; IC 24 Jump Lunges

RUN TO NEXT STOP

L-SKIP for Times Sake

E-SKIP for Times Sake

S-IC 24 ForwardFold

IC 24 American Hammers; IC 24 Big Boy Sit Ups; IC 24 Low Planks

TIME

CIRCLE UP!

NO FNGs

Count-a-Rama – 11

Name-a-Rama

COT

It’s about Recovery. Recovery in life, habits, exercise and relationships. IronButt related story of 12 years ago having complete rupture of his right Achilles tendon and how his PT helped him recover so that he could hike the Grand Canyon Rim to Rim. IronButt then related to his own personal recovery in life from unhealthy habits and read an excerpt of His Christian testimony and the importance of a mindset TO recover with Christ but always being open to friends, family and counselors to help in that recovery. F3 is a BIG BIG Part of IronButt’s spiritual, emotional and physical recovery. 

BALL OF MAN: GeekSquad prayed.


Moleskin

Ducktales provides the best mumble chatter. Good to have LugNut back after an ankle injury. Remember Hasbro who out sick. 4:15 The Count was seen rucking. What a beast of a man. We all think he is working off that little blue pill.


News

Will the Iron PAX ever be done?


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