A little ankle rehab
All All MECA BackblastsAugust 8th, 2016
It is hard to find a workout now that doesn’t have a lean toward BRR training, which is not good coming off a bad ankle injury. So what is a PAX to do, when you don’t know what workout to do, because you don’t know if your ankle will hold up. Well, grab the Q of course! We used very little of the vast Speedway AO this morning, but I think the area we did use, was used well. Here is what happened …
Disclaimer given. Mosey to Warmup.
SSH – 15 IC
IST – 10 IC (some complained about the slow nature of this exercise? #formisimportant
Cotton Pickers – 10 IC
Tempo Merkins – 10
Mosey to preorganized stations. Quick run through of each station.
Perform the exercise at each station for 4 minutes with 45 second rest in between.
#1
Bucket Carry – One person carries a 60 lb. bucket around the 4 Cones. Everyone else “in the box” does LBC’s.
#2
Dumbbell Lifts – 10 Curls/10 Chest Presses/10 Skull Crushers – Repeat
#3
Quadraphelia up hill, forward down/5 Burpees at Bottom/5 Squats at Top
#4
Tire Flip – Two even groups at either end of the area (or to the cone and back). Those not flipping do Hand Release Merkins at one end and low flutter at the other
#5
Suicides – 5 Bobby Hurley Squats at First Cone/10 WW2 Sit-ups at Second Cone/15 Carolina Dry Docks at Third Cone – Repeat
#6
Partner Wheel Barrow down to cone (Modify with Bear Crawl/lunges if needed)/Partner Pull back to start – Repeat Alternating with Partner Push
#7
20 Step Ups (10 each leg)/10 Incline Merkins on Wall
Mosey back to COT, no time for Mary.
Nice Job by all. Good to be back out amongst the PAX. Didn’t realize how important F3 was to me, from a fitness and mental standpoint, until I couldn’t do it for almost a month. It is a great way to start the day!
14 Comments on “A little ankle rehab”
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Great lead today bud. Welcome back out
Thanks!
Good push by everyone this morning! Sound off below.
Great lead this morning! Diverse mix of exercises, and constant motion. Took some thought to bring all of that together.
Thanks! Good work today!
Great to see you back at it @AstroVan! One positive to being on the shelf… the opportunity to put together a well planned workout. Nice structure and variability. Thanks for the effort with the additional props. The bucket carry had @Gamma seriously considering HC’ing for the Spartan Beast.
Nice to meet @Blart this morning. Keep pushing it and you’ll be back in 1/2 marathon form before you know it.
@TBone believes there were more ‘mountainous men’ doing ‘men folk’ things than one locally well known Mountaineer… just paraphrasing…
The 8 pounds I gained while on the shelf was definitely a negative though. Thanks for the kind words. Nice work out there today.
Probably one of the best planned workouts! Well done, @AstroVan, and welcome back to the gloom.
@Clueless – I don’t think I ever used the words “seriously” or “considering” this morning, and certainly not together…..
Maybe not out loud… but your non-verbal communication was yelling it.
Thanks. Good to be back. Nice work out there today.
Welcome back Astro Van. I was just asking about your whereabouts last week. Glad to hear you’re back on your feet. Look forward to seeing you back at the Highlands soon!
It has been a long 7 weeks! See you soon.
Nice work Astrovan. Thank me later for getting you into F3…. Come Q Stonehenge a Saturday down South. Bring Zach
Thank you, oh wise and powerful guru! Send me the Q signup and I will do it! Town and Country hung in there pretty well today.