It’s hard to believe it’s been over five years since I joined F3, and Overdrive was always one of my favorite AO’s back in the day before I moved to Fort Mill, so I make an appearance now and then so you won’t forget my lovely face.
Hair Band loves the rucking so I obliged and my mad scientist brain came up with a hybrid of a ruck workout and a kettlebell workout. It sucked, and I liked it. It went a little something like this. One exercise with the bell, one with the ruck/body weight. After Round 1, those that didn’t have a ruck, took a ruck for themselves so they could experience the joys.
Here’s the thang:
22 is the number for each exercise below. We were remembering 6/6/1944 and the 4414 allied deaths at D-Day. 19 was the number during COP.
KB Swings
Step ups
Goblet squats
Flutters
KB Curls
Merkins
Tricep extensions
Squats
One arm rows
LBCs
Skull crushers
Rosalitas
Dead lifts
Calf raises
Lawnmowers
American hammers
One arm dead lifts
Dips
Thanks for showing up on a Friday morning, it was glorious weather. Have a safe and fun summer brothers. Thanks for the chance to lead.
DT out.
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