Making lemonade from lemons

Making lemonade from lemons

It was cold and it was dark but the PAX showed up anyway for a solid gear workout at Overdrive.  A last minute audible was needed because the PAX outnumbered the pre-planned pain stations, but we were quickly able to accommodate everyone who was looking to get pumped on Friday morning.  #swole

Here’s how it went down…..

Disclaimer

Hair Band half mile & circle up for COP

SSH X 25 IC

IW X 20 IC

Windmill X 10 IC

Low Slow Squat X 20 IC

Merkin X 10 IC

Mosey to the pain stations

The Thang

Each PAX chose 1 of 12 predetermined pain stations and performed that exercise until station #1 completed (Timer)

Station 1: Fire Hose pull 40 yds out & 40 yds back (timer)

Station 2: O/H press with 45# plate

Station 3: SSH

Station 4: Jump Rope

Station 5: Goblet Squat

Station 6: Merkins

Station 7: LBC

Station 8: 2 Handed KB Swings

Station 9: Carolina Tri Docks

Station 10: Slam Ball

Station 11: Flutter Press

Plank at your station approx 60 seconds until 6:15

The Moleskin

It was great to see so many vehicles roll into SVMS Friday morning, and when it was time to launch, the number of PAX outnumbered the pain stations.  The UC PAX quickly adapted to the additional station, and got to work.  YHC was having playlist challenges and threw off the numbers in the rotation when I jumped the line.  Fortunately (or unfortunately) for YHC, the numbers evened out again when Hair Band had to bolt and things settled in again.  It was a solid effort by all who attended, and i hope everyone got what they were looking for Friday.

Thanks to Hair Band and Glass Joe for the opportunity to lead.

Thanks to The Count for the take out.

Announcements

Sign up to Q all Eastern F3UC workouts (Thrive, Monroe, Overdrive, Outland)