- When:06/03/2016
- QIC: Hair Band
- The PAX: Lamont(Respect), Spielberg, Drop Thrill, Bernanke, Glass Joe, Countertop, Tonawanda, Madison, Hands Off (FNG), Hair Band (QIC)
Pain Station Pounding
It was a soupy morning in the UC and actually started raining as I left my house but a little rain never hurt anyone!
COP
Side Straddle Hops X 20
10 Merkins on your own
Imperial Walkers x 15
10 Diamond Merkins OYO (some #mumblechatter by Glass Joe about hating merkins)
Low Slow Squat x 15
10 Manmaker Merkins (For Glass Joe #DontPokeTheBear)
Mosey to grassy area
The THANG
Various gear painstations that went something like this…
Medicine Ball Russian Twists x 40
Plank Sandbag Alternating Pull Throughs x 20
Sandbag Alternating shoulder Overhead Press x 20
Kettlebell Swings x40
Kettlebell Snatch x10 Right arm x10 Left arm
Kettlebell Clean & Press x10 R x10 L
Jump Rope x40
Overhead Ruck press lunge/walk varying distance based on lunge or walk.
Fire Hose (Battle Ropes) x40
Step ups/Jump ups x20
When done with everything Repeato! No breaks, keep yourself moving!
Plank work
Ok challenge yourself, pick the station you hated the most and do one more round of that station!
6 Minutes Of Mary (Well about 4 really)
Rosalita (en Espanol) x 21
Freddie Mercury x 15
Flutter x 15
DONE!
Ye Olde Molskine
There is good and bad to a painstation type beatdown, the good is it challenges you to push yourself and see where you are in your fitness journey. The bad is it challenges you to push yourself, so if you don’t have much in the tank that day you may deprive yourself of the beatdown you need. By looking around at the PAX I think there was some pushing going on, strong work guys!
Welcome to TJ Morgan! He is my daughter’s boyfriend and earned some respect by showing up at my door, on a summer day home from college, at about 4:55am. He is now known as “Hands off” thanks to Glass Joe. (Who also has daughters.)
With all the gear I had to load up in my old Camry (and it turned into a low rider because of it) I managed to forget the signs for each painstation. #QFail So I had to take a little more time than I wanted to explain each station but everyone picked up quickly and off we went.
As typical not only is Overdrive a great workout but it’s arguably one of the best AOs for music playlists. #NoHorseheadQs
Announcements
Tomorrow 06/04 F3 Anson County is converging with F3 Union Co at Outland. YHC & Turnpike on Q
06/11 – Sun Valley 6 AM for a campus clean-up.
06/18 – Union County Q School. HC here: http://www.signupgenius.com/go/30e0f49aaaf2baafa7-f3unionco
More info on these announcements here: http://f3nation.com/2016/06/01/f3-union-co-announcements/
COT
Thanks for taking us out DT!
Always an honor to lead,
AYE!
HB
Hair Band useradmin
Of course HH hates it, no #nicklebilly playlists.
Hands Off might get re-used once my daughters start dating. And F3 attendance is required to date my daughters of course.
One point Hands Off looked smoked so I asked if she was worth it. He reloaded ye sand that he would say that if Dad wasn’t there. #correctanswer #keeper
I was done with merkins after the first 10. I did the manmaker’s but I didn’t count so take that.
Pain stations sucked. Sweated like a sinner on Sunday.
For those that want to know…
It was on Shuffle so this is not the order.
Spread Eagle – Switchblade Seranade
Guns N’ Roses – Night Train
Doobie Brothers – China Grove
Pantera – I’m Broken
Skillet – Awake and Alive
Thousand foot crutch – We Are
Van Halen – Panama
David Lee Roth – Yankee Rose
Red – Feed The Machine
Skillet – Whispers In The Dark.
Pantera – Walk
I may have used this playlist before so I will mix things up next time I Q Overdrive.
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