Imitation is Flattery, Right?

Imitation is Flattery, Right?

It’s been several weeks since my last Q at Overdrive and several days since my last post (more on that later), so I was looking forward to UC’s toughest 0.0 workout to break the streak. There’s been lots of chatter on social media about the size of KBs being used at gear workouts lately and the workout I had planned gave all 12 PAX the opportunity to experiment with a heavier bell. #badidea.  I wish I could take credit for such a creative beat down, but Orange Whip was the originator.  I made a few minor adjustments and unveiled the station work on Friday morning.

Disclaimer & COP

SSH X 20 IC

IW X 20 IC

10 Burpees OYO because Glass Joe & Espresso were late

The Thang

I set up 4 stations with 4 exercises per station.  The PAX were divided into 4 team of 3 and each team picked a station.

Station 1

20 Shoulder Presses

25 2-handed curls

30 lawn mowers ( 15 each arm)

Burn out – 2 handed swings (until station 4 returns)

Station 2

20 Russian Twists

25 Flutter Presses

30 LBCs with bell

Burn out – alternating Cleans (until Station 4 retuns)

Station 3

20 snatches (10 each arm)

25 Goblet squats

30 tricep extensions

Burn out – Dead Lifts (until Station 4 returns)

Station 4 – timer and we rotated to the next station once they returned.

Round 1 – Waiter Carry to curb at far end of parking lot.  Switch arms & return

Round 2 – Rack carry to curb at far end of parking lot.  Switch arms & return

Round 3 – Goblet Shuffle to curb at far end of parking lot.  Switch arms & return

We just finished 3 rounds for each group.

Moleskin 

When the PAX saw my name on the SignUp Genius, I’m sure they thought the firehose would be making an appearance.  While the hose is always a crowd pleaser, Orange Whip’s Meathead workout from a few weeks earlier gave me a better idea.  #imitationisflattery   There was discussion between several PAX that he UC guys were getting too comfortable with the sizes of the KBs and needed to up the weights.  TClaps to Bernanke for using 45 for 1/2 of the rounds.  The rest of you guys need to leave the M’s KBs at home, put on your big boy pants and use heavier weights.  But enough about that.  The KB work today was evident that a KB clinic is needed. #focusonform so that no one gets injured.  I’ll work on  that and you guys work on using properly sized weights.  It also provided good commentary but many of the remarks were practically inaudible by YHC so I just  assume they were worthy of sharing at @heardatF3 by the amount of giggles they garnered by the PAX.  Did I mention Glass Joe & Espresso showed up late?  Out.

Announcements

All UC AOs will be open Saturday to receive FNGs thanks to the recent publicity by The Today Show.  UC AOs have a FNG contest.  Location  with most FNGs will host next convergence.  Losing sites have to do burpees

Thanks to Jabberwocky for taking us out.