January 30th, 2018 By Laser

4 Pax posted in the mid winter gloom for a rehab beatdown.  YHC jumped in to take the Q for Liger as he experienced a “pop” in his calf muscle during a run yesterday.  YHC experienced this same “pop” in his hamstring during a run with Liger last week and has been in rehab mode.  Never thought, one year ago, that YHC would be frustrated that I can’t get out there and run 14 miles and dreading the thought of having to rebuild up to that level.  But, YHC should have listened to his body a few weeks back when my hammy was clearly telling me it was hurting.  YHC did some research on hamstring rehab exercises and the beatdown went down like this:

WARMARAMA:
SSH x 20 IC
2 Burpees
IST x 15 IC
2 Burpees
CP x 20 IC
2 Burpees
WM x 15 IC

Mosey to Rip Rap and grab a BIG rock

On the Grass – Partner Up
Nordic Hamstring Curls x 10 (one partner hold legs)
Good Morning x 10 OYO (Hold rock at chest, bend at waist)
Nordic Hamstring Curls x 10 (switch partner holding legs)
Dead Lift x 10 OYO
Repeato 3X’s

Mosey to playground

Superman x 10 at 10 count
One Leg Bridge x 10 Flapjack
Rolling Plank (15 sec plank, roll left 15 sec, roll right 15 sec, plank 15 sec)
Repeato 2X’s then mosey to shovel flag to drop off 2Step, who had to pull and R2D2 and then complete set 3.

MARY:
Suzanne Somers x 20 IC flapjack
Low Dolly x 20 IC
Rosalita x 20 IC
WWII SU x 10 OYO
LBC x 20 IC

RECOVER! RECOVER!

COT and BOM

Moelskin:

– 2Step was out for a 4+ Mile pre-run and is still killing it.  Keep stretching brother!

– Schoolbus remained in the fetal position during part of warmarama then took off for a sprint that had the rest of the pax confused.  Evidently he was having trouble waking up this morning and had to get the juices flowing.

Announcements:

– Missing our brothers who are working long hours, injured and fartsacking.  Get out there men, we need you!

– Continue to pray for Gremlin’s family.  Our Nantan Sugar announced at the Winter Party that there will be a new CSAUP event in MeCa this year that will be named “The Gremlin”.  Keep your eyes and ears peeled for more details.

Laser – OUT

 

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