HIT at the Hive

Following up my tremendously successful initial kettlebell Q at Tomahawk last week I was asked to Q the Hive this week… That or they just needed someone to do it… I chose to believe it was because I excelled at my previous attempt…

Being Friday I thought maybe I could combine the HIT philosophy of Varsity with the Kettlebell workout of the Hive.  Sitting in the living room the night before googling “high intensity kettlebell circuits” I was smart enough to realize that 50 seconds on and 10 seconds off for 4 minutes per excercise sounded a bit too “high intensity” so I decided to cut it to 30 on with 10 seconds for 2 minutes each.  I was worried that the 10 seconds would be too much but decided to leave it there (spoiler alert… 10 seconds or rest goes MUCH faster than the same 10 seconds working out… its an odd law of time…)

So following a brief lap around the lot with some high knees and butt kickers and a quick warm-up with some SSH, windmill, imperial walkers and hillbilly walkers we turned on the little app with our nice coach and some classic rock to motivate us.  Each exercise consisted of 4 sets of 30 seconds on and 10 second rest

-Dead Lift

-Goblet Squat

-Row

-Russian Twist

-Triceps

-Lunge

-Curl

-Calf Raises

-Wood Chop

-Shoulder Press

-LBC

-Kettle Bell Swing

 

Following these sets we had Airborne lead us in a round of his hip exercises to close out the morning.  The we formed into COT with announcements and prayer requests

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The Hive 2018.01

Happy New Year!

It was sub-teens this morning and by the forcast, not supposed to get above freezing today.  Even though this weather is slightly ridiculous, 5 men still posted to the Hive to find something hard to do, and get it out of the way early.

Warmup
SSH x30, Burpee x10 OYO
Mosey to the band practice lot for some yard markers.
Tricep Extension x20, Burpee x10

The Thang
AMRAP for points: front raises = 1 point, 40 yd dash and back = 6 points
I was around 56 points on this one…  Apparently, no one else could add at this point, so I win by default?  I think Geronimo was in the 60s which means he needed to bring out his 50lb KB.  AMIRIGHT?!
Flutter x20, FredMerc x20, Burpee x10
AMRAP for points: bent rows = 1 point, 40 yd dash and back = 6 points
I was at 70 points on the nose on this one, and I was last.  Peabody, Airborne, and Geronimo had me beat.  Sugarbug refuses to count over 32 apparently.
Flutter x20, FredMerc x20, Burpee x10
Split into two groups 40 yards apart: Fireman Carries with 2x 40lb KBs relay style till each man has three 40 yd carries
Squat Hold x12, 40 yard dash
Steven Curry with holds for 20 yards, 80 yard dash to the endzone.

Mosey back to COT.
THE HIVE IS AT HARRIS TEETER CONVERGENCE ON 160 AND SUTTON/PLEASANT NEXT WEEK (12/12).  Joe Davis is tomorrow so WEP is closed.  Read your newsletter for announcements.

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The Hive 2017.49

So… my personal computer fried a month or so ago, and I haven’t wanted to type all this on a phone keyboard.  So, I now have a real keyboard again, hence the backblast.  So below what went down.

3x3x3 – 3 sets of 3 rounds of 3 exercises… my favorite. aka a “one-niner”… cause it’s nine exercises total.

After the token SSH warmup…

Al Gore, Hillbilly walker, jump squat.
Russian Twist, Freddy Mercs, 6 in hold into a flutter.
Shatch, clean/squat/press, tricep ext.

Al gore, Al gore calf raises, 1L deadlift. till time (2 rounds)

And that’s the game.  I also rambled about my near death experience that got me out here.

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JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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BackBlast from The Hive Jam Session – 11-17-17

10 men joined YHC for a BYOB Jam Session to celebrate the end of a long week at The Hive.

Mosey around the parking lot to get everyone warmed up on this brisk AM.

Warmup:

  • 30 Side straddles
  • 5 burpees
  • 30 squats
  • 10 4 count windmills

VQ Squeaky gets voluntold to lead a couple warmup exercises.

  • 10 4 count merkins
  • 10 4 count mountain climbers
  • 5 burpees OYO

Grab your bell and head to The Thang…

The Thang:

YHC brought some classic rock to fire us up and smooth country to slow us down while did some interval Tabata training with a special focus on legs…and beating the tar out of the PAX.

30 seconds AMRAP, 10 seconds rest (several rounds, give or take in this order):

  • Goblet squats
  • Left leg lunge
  • Right leg lunge
  • Burpees
  • Jump squats
  • Bombjacks
  • LBCs
  • Burpees
  • Side lunge left leg
  • Side lunge right leg
  • Protractor
  • Flutter

We went round and round for a while, enjoyed Pandora’s best and the company of the sweaty PAX around us.

COT

Announcements

  • Christmas Party
  • Thanksgiving Convergence
  • Turkey Drop tomorrow!

Prayers & Praises

  • plenty of praises from all PAX
  • special prayers for young friend of Socrates with cancer & family member of Whitewater involved in car accident

Last word – focus less on the stress caused by being busy and more on the opportunity that God has given you that is making you busy.

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The Hive 2017.45

So I wasn’t the real Q of this one but I’ll write it up.   Truthfully, I’ve been slacking on my worshipplanning.com duties.  So we improvised with a few different PAX providing thoughful inspiration for activities to perform.

Warmup was me
SSH x25, Toy soldiers x10, Merkins x10, Mountain climbers x10, Peter Parkers x10, Merkins x5

Geronimo
Turkish Getups x5 each side
(There was something else, but all I remember is feeling glad nobody was watching.  I probably should practice this movement…)

Airborne
Wall sits with toes up 30ish seconds, squats x10 repeat 3x
(I think he did something else, but i have a vivid memory of my quads a burning and everything else seems like a blur.)

Assassin
Curls, Clean-Press, Russian twist repeat x3
Halo’s, around the world, Stephen curry, KB Swings x3

8 Minutes left so Airborne did the glutus medius exercise… that’s always humbling.
2 minutes left, so we did Flutters until time ran out.

Stones got to sit this one out, cause he helped me last week.  Good work by all!  Next time I’ll schedule an official Q.

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The Hive 2017.44

This workout was a triple-triple.  Three sets of three rounds of three exercises.

1st – Snatch, Russian Twist, Tricep Extension
2nd – Wall sit, Flutter w/ bell, Curl
3rd – Single Leg Deadlift, Freddy Mercuries, and Chest Press
Between each set there was a 100 yd mosey for active rest.

Since there was a few minutes left 3 sets of KB swings.

Simple as that.

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Random Tabata

friday and a great morning, around 50.

 

WarmUp

Self Hug, left over right, right over left.

Side Straddle Hop

The Twist – in cadence

Moved to tabata

Curls, Tricep extension rotation.

Indian run – last pax runs up front and say their f3 name then something unique about themselves.  FYI airborne average weight of his children at birth is 10.5lbs.

low slow squats in cadence.

bridge raises in cadence

Tabata 2

round robin.  each pax called out their own tabata

Tabata 3

good morning and one leg deadlift.

Stones brings FNG, named as Whitewater

 

 

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