Four PAX joined the Injured Hand Workout. The workout was designed to avoid using the palm of the left hand, so all lower body and core.
WARM UP: Side Straddle hop (20), Arm circles forward (20), Arm Circles backward (20).
THE THANG:
Slow jog to Indian Mound, stopping at each curb to do a series of exercises — Russian twists (20), LBCs (20), Flutter Kicks (20), Russian twists (20), LBCs (20), Flutter Kicks (20).
Sprint up Indian Mound, recover walk downhill, no rest, repeat 5x.
Squats (20).
Slow jog back to the AO, stopping at each curb for exercises — sit ups (20), LBC’s (20), Boat Canoe (5x @ 10 count intervals each position), Mighty Thor (1 sit up + 2 Russian twists, 2 sit ups + 4 Russian twists… 6 sit ups + 12 Russian twists).
Air Chair. Sumo squats (10). Monkey humpers (7).
COT
ANNOUNCEMENTS:
* On July 7, 2018 (Saturday) — co-lead @ #F3TheMission 8:30 am by #F3Woodshed, #F3Stumble, #F3IronYard & #f3LegionLegit
* Governor’s Cup is coming up soon — good luck to everyone running in that
* June 25-30, 2018 is the Columbia Crazy Train — 6 says of workouts. Monday @ The Bull; Tuesday @ Hammer; Wednesday Armory & Stumble (location at Woodshed) & Bar None (optional evening); Thursday @ Thunder; Friday @ Ramble; Saturday Battle & The Mission (location at Finlay Park).
* Ragnar is October 5, 2018.
PRAYERS: General prayers of support for all.