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?