Overdrive “Gears in Motion”

Overdrive “Gears in Motion”

Union County beatdowns have been growing in number of PAX and sites over the past couple of years and the preferred pain delivery system has been the straight up F3 Bootcamp.  Pure and simple.  While that remains the mainstay of our area, the Site Q’s of Overdrive (YHC & Hair Band) have had conversation with some of the local leadership and decided to add a little diversity to the mix.  The solution… a reboot of F3 Overdrive.

Gear is the new name of the game at this site.

Hairband kicked off the new direction last week with 45 minutes straight of Kettle Bell Swings and Merkins (BB http://f3nation.com/2016/01/29/man-down-6/ ). While some of the chatter went the wrong direction, hip thrusting techniques and posterior region thumb placement, the pain went decidedly in the right direction.  That was week 1…

5 Strong PAX showed up for Week 2 this a.m.

The Thang:

Mosey around the middle school perimeter with some painstations along the way to get warmed up and back to the bus waiting area (Upper Gear Stations).  Pick up a station of choice and begin cycling through.  Once you’re through the Upper Gear Stations beat feet down to the Lower Gear Stations down on the dirt access road behind the school cycle through and repeato.

Upper Gear Stations

• KB Sings x30
• Alternating Wave x40 w/Battle Rope (Firehose)
• Punch Out x50 w/ 10 lb weights
• Thrusters with two 35 lb KBs x15
• Jump Rope x100
• Clock Merkins (12 reps @ Twleve o clock position, 9 @ Nine position, 6 @ Six, 3 @ Three)
• Weighted Lunge Walk

Run to lower

Lower Gear Stations

• Burpees with Tire Jump Up x10
• Pistol squats x20

Run to upper

Repeato, uhmm… almost.

6 MoM

Flutter, Dolly etc

Moleskin:  Strong work by all PAX this a.m.

Gear workouts have a little different feel than the traditional F3 bootcamp.  Not every week will be stations.  Some weeks will be purely COP with KBs and other weeks will involve more running.  If you don’t have a KB and plan to attend consistently a KB that is the right weight for you is worth the investment.  The weekly email suggests some good options for purchasing.

YHC admits a few Q fails this a.m.  Fail #1 a little motivational music was planned but the speakers wouldn’t connect with phone so silence.  Fail #3 too much time spent on warm up so we didn’t get through 2 full cycles of pain stations.  Fail #2 New Core exercise went over like a pile of bricks.  Chalk it up to poor direction from the Q.  We’ll give it another go in a couple of weeks.

With lessons learned and a couple weeks to find our groove the “re-gearing” of Overdrive is going to provide a good option for Union County PAX to add a little variety to their weekly routine.

Aye!