Getting Swole at Overdrive

Getting Swole at Overdrive

So the transition of Overdrive to a gear workout is in full swing. Most AOs are standard bootcamp but like other regions we saw a need to start a gear workout in Union County. A workout with resistance training with kettlebells, tires, battle ropes etc. really works the muscles in a different way and makes us better in all areas.

If you don’t have a kettlebell you can find some good deals on Amazon. Here is an example: http://goo.gl/hI0I7L Feel free to reach out to me or Countertop if you have questions on weight etc.

COP
Side Straddle Hops x 20
Imperial Walkers x 20
Windmills x 10
Arm Circles x 20
Kettlebell Halos x 10 each direction

Tha Thang
Round 1
20 x Good mornings
20 x Two handed swings
20 x Sumo Squats
Repeato
2 x Hairband miles

Round 2
20 x KB Curls
20 x Tricep extensions
20 x Upright row
Repeato
2 x Hairband Miles

Round 3
20 x Skull crushers
20 x Russian Twists
20 x alternating merkins on bell, 10 each side
Repeato
2 x Hairband Miles

Round 4
20 x High pulls
20 x One leg dead lifts, 10 each side
20 x Snatches, 10 each side
Repeato
2 x Hairband miles

3MOM
Flutter x 25
Rosalita x 25

DONE!

Announcements

• O.B.T. coming to Outland Saturday to talk about the F3 5yr anniversary
• 2nd F at Hickory Tavern was a good time last night, we will have more and will look to have one over near Weddington to be a little more in the center of the UC PAX.

COP
Keep GJ’s family in your prayers

Moleskin

In usual fashion Hoodie had to bail right at 6:15 as GJ was chatting to go help his kids #HIM… WAIT GJ stopped talking for us to circle up and here comes Hoodie back to the circle with “OH I thought he was going to keep talking!” #MumblechatterMaster

Strong work out there this morning, Just enough running to keep Glass Joe happy and to break up the insanity of swinging metal.

Keep inviting your friends and let’s get some FNGs out there, F3UnionCo is growing fast but there are a lot of men #sadclowns out there that need this. I saw a quote earlier today that said “You become like the people you spend the most time with.” Well, when you suffer together at 5:30am in all types of weather it creates a bond and when you add in all that F3 stands for, it creates men that make each other better men, husbands, fathers, brothers and friends. #IronSharpensIron

Always an honor to lead… AYE!
Hair Band