HEAVY METAL THUNDER…..WHERE’S THE MUSIC???

HEAVY METAL THUNDER…..WHERE’S THE MUSIC???

12 PAX pulled up to SVMS to see a #garagesale of what turned out to be part of EE’s Metal Toybox. Various KB’s and Dumbell’s and of course epoxy 45# plates in a pile just waiting to get slung around some!  So what’s missing?  “EE did you bring the tunes?”  Apparently, #F3Overdrive is (un)famous for the best music in all of F3??? #selfproclaimed.  Sorry, No music Fellas. I just want to hear Grunts from Pain!

Hair Band Half Marathon around Sidewalk including Karaoke R/L, Shuffle R/L, Backwards, Butt Kickers
Lunge Walk Parking Lot – Circle UP

COP
15 x IW IC
15 x LSS IC
25 x SSH IC

Jabberwocky pulls up tardy so all PAX Circle around his car and do 10 x Burpees OYO

THE THANG:

Grab a Toy (KB/DB) and perform the following exercises starting with 1 rep of each exercise and increase reps by 1 until we reach 10 reps of each.
10 LBC’s before each Rep increase

Round 1:
2-Hand KB Swing
Bicep Curls
Tricep Extensions
Ground to Overhead Thrusters

SSH x 25 IC

Head over to 45# Plates and form 2 Teams
Team Members take turns Hairburning around parking lot while waiting Pax perform 4 x Burpees at each member transition

Repeat Hair Band Half Marathon around Sidewalk including Karaoke R/L, Shuffle R/L, Backwards, Butt Kickers
Lunge Walk Parking Lot – Circle UP

Grab Your Toys again!

Round 2:
2-Hand KB Swing
Upright Rows
KB Merkins (alternating L/R Hands on Bell)

7 Mins to spare – BACK TO THE PLATE-Burners / BURPEES around the parking lot

1.5 MOM – DON’T DROP YOUR FEET
15 x Flutter
15 x Dolly
15 x Rosalita
10 x Heals to Heaven OYO

DONE!!

Mule-Skin:
Great Job by all today for sure!  If you did not get smoked by the rounds of KB exercises, it is probably time to upgrade your KB +5 or +10lbs.  Yes You can do it and yes you will be better for it. Or switch with your #partner like Bernanke did (which was kind of an awesome moment in that I never really saw HB approve of stealing his KB!!)  I did see a few tootsie pops out there and thought it was a tasty snack until they were being thrown around. The Plates never fail as a crowd pleaser.  You all know you can’t get enough metal grinding plate burning action! Good to see Donut Hole’s 2.0’s getting their work in early in the morning as well!  We sure will miss you guys and let us know if you need any help with the move!!  Hey Strong work, lots of Sweat, Great Tunes #sweetsoundofgnashingofteeth and good times at Overdrive.  Thanks for the invite to Q HB!

Announcements:
– SIGN UP TO Q THRIVE, OVERDRIVE & OUTLAND…. TODAY! OR HB WILL SNEAK MIRALAX IN YOUR WHEATIES
– Prayers for GJ and his M (Paige) for upcoming Dr. Appts / Results / Healing
– Prayers for DH and his family as he moves closer to his work (Concord Area) – He Will be coming to Overdrive/Outland anyway every Saturday no matter how far he has to drive!!

Always Enjoy the Gloom, no matter how stinky we make it!!

Double E