5 Brave Men joined YHC in the Gloom to hoist and swing a kettle bell or weight at Fort Mill High School and get better. It is properly called the Hive.

The Thang:

20 SSH IC

20 IW IC

20 Windmills IC

20 Long Slow Squats IC

Run the entire student parking lot and meet back up at the PAD by the Aux Gym for some hoisting and swinging.

First series:

10 Curls/10 overhead tricep extensions/ 10 squat shoulder presses, lunge walk across PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Second Series:

10 figure 8’s with squats/ 10 around the world/ 10 halo’s, lunge walk across the PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Third Series:

On your 6, 10 skull crushers/ 10 bench press, lunge walk across the PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Finale:

Bear Crawl across the PAD and run backwards back to the wall. 20 Moroccan Night Clubs IC assume position for People’s Chair with bell in front and above. Bear crawl across the PAD and run backwards back to the wall for BTTW. Bear crawl across the PAD and run backwards back for another round of People’s Chair.

COT

MoleSkin:

Even though our tax $ are at work at FMHS with a lot of construction this is an excellent AO. Also every Friday morning around 5:45 the Hive is buzzing with activity as the FMHS cheerleaders come in for their conditioning. Thankfully Wheelz was not almost run over like 3 weeks ago.

There is a lot of room to explore on the campus. For any new Q’s, Kbell workouts are the best to start with. Also for the more seasoned Q’s, the site holds a lot of options. In addition, it is convenient as you can still attend Chicken and Wisdom. If you are new to kbell you need to try it (also generally there are extra bells brought by the PAX) Thanks LongShanks for the honor to Q this morning. You also have a sweet shovel flag.

Thank you Wheelz with a strong take out with prayers lifted up for his M’s job interview, SeaCrest’s move across town and LongShanks trip to Aruba.