Bear Crawl Kettlebell Dora

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Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”

Warmup
– Bear Crawl
– Goblet Squats
– Heels to Heaven with Kettlebell
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer with Kettlebell
– Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Bear crawl transit.
– 100 Clean on Curb
– 200 Back Rows from curb (alternate sides after every 10)
– 300 Swings

Partner walk up and down the hill. Alternate between the following with your partner:
– 10 step lunge walk (5 on each side.)
– Farmer’s Carry of both kettlebells.

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Volleyball Challenge

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Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box”

Warmup:
– Bear Crawl
– Imperial Walkers
– Windmills
– Merkins
– LBC

THE THANG:
50-100-150 Dora. Bear crawl when your partner is working on the exercises.
– 50 Merkin
– 100 Lt Dan
– 150 Freddy Mercury

Volleyball Challenge:
1. Partner stays at the 50 yd line. Partner B starts at the 45 yard line.
2. Partners must successfully throw and catch the volleyball back and forth without dropping. One throw and one catch for each partner.
3. Partner B moves five yards closer to the end zone. Repeat step 2.
4. Repeat step 3 until either Partner B reaches the ten yard line or there is a drop. At that point both partners must do Lt. Dan/Apollo Onos; quantity is the last yard line that Partner B was on with successful throws.
5. Repeat

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Cindy’s On The Hill

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WARMUP: None
THE THANG:
Round 1: Merkins & Squats
Farmer carry Cindy’s down hill each rotation
Round 2: LBC’s & Monkey Humpers
Farmer carry Cindy’s down hill each rotation
Round 3: Lunges & Mike Tyson’s
Farmer carry Cindy’s down hill each rotation
Round 4: Curls & Thrusters
Farmer carry Cindy’s down hill each rotation
Did not complete all 4 rounds
MARY: No
ANNOUNCEMENTS: No
COT: No

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Triangle of pain- Not a Diamond

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WARMUP: Mosey and stop three times -exercises
THE THANG:” Triangle of pain” 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20
MARY: Sprints for those able
ANNOUNCEMENTS: see newsletter
COT: Message was
” The Power of the Mind”
To be an overachiever you have to be an over believer!
If you are Positive, you’ll see opportunities instead of obstacles.

Prayers for a few

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tire flipping good

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WARMUP:
– SSH / CP / IW / WM
– mosey to wall
THE THANG:
– Dora: 100 merkins / 200 MH / 300 LBC: jump wall, run up hill, 1 burpess and run back.
– mosey to tire
– tire flip: split PAX in 2 groups, traveler calls exercise, 3 rounds each
– Jack-Webb: 10-40: merkins+OH claps
MARY:
– Thunderstruck with SSH and burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Bald Wod

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WARMUP:
SSH, MNC, Honeymooner, Downward Dog
THE THANG:
Mosey to benches.
Round 1: 20 reps of Merkins, LBC’s, Squats – Run Lap
20 reps of Dips, BBS, Monkey Humpers – Run lap
20 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 2: 30 reps of Merkins, LBC’s, Squats – Run Lap
30 reps of Dips, BBS, Monkey Humpers – Run lap
30 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
Round 3: 40 reps of Merkins, LBC’s, Squats – Run Lap
40 reps of Dips, BBS, Monkey Humpers – Run lap
40 reps of SSH, Lunge (10 E/L), Incline Merk. – Run lap
MARY: No
ANNOUNCEMENTS: RYN
COT: Yes

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Winging it at the Corral

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WARMUP: Quick mozy then mountain climbers, Moroccan Night Clubs, CDD and for the crowd pleaser….SSH
THE THANG: Due to technology issues, the scheduled Q wasn’t there so we winged it and the backblast is unlikely to be fully accurate. I probably should have completed this backblast right after the workout but, oh well.
After warmup we jogged to the side of the Harris Teeter for wall sits. The Pax took turns bear crawling out and doing five merkins while the others stayed “seated”. Burpees then followed the merkins.
Mozy to just in front of the Dollar Store for 11s. We took requests and Senator suggested Diamond merkins and Kermit chose bomb jacks. Laps went from the Dollar Store to the Indian restaurant at the other side of the parking lot.
Once completed, we returned to the side of HT for BTW countdowns, overhead claps and likely other stuff I don’t immediately remember.
With time remaining, we did mini 7s running from the side of HT to the other side of the street. (Again, I’m not recalling what exercises we did but we took requests for inclusivity)
With a few minutes remaining we returned to COT for boxcuttahs, hello Dollys and flutters.
Despite no actual plan, it turned out to be a good beatdown and everyone got something out of it.
MARY: Yep
ANNOUNCEMENTS: All the usual stuff
COT: Kermit’s friend and her health, quality time with kids.

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Bushwood Casino – Suplex dealing…

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WARMUP: MOTIVATOR, Windmills, Imp.-Walkers

THE THANG:
:black_joker: Texas Hold ’Em Beatdown Rules
Setup:
– Regular deck of cards. Assign each suit to an exercise:
– Hearts → Merkins Diamonds → Squats
– Clubs → Big Boy Sit-Ups Spades → Jump Squats
– Number = reps (face cards = 10, Ace = 11, Joker = Q’s Choice)
– Change Exercises for Each Round…
– All Pax do exercises for Flop/Turn/River. Folding = 5-10 of “ante-exercise”. Betting (w/ IOU of ante-exercise reps) proceeds as with regular Texas Hold ’em. Upon the showdown (post-River card), everyone “Pays up”. Winner calls out easier/alt. exercise for himself & the pax that pay up w/ time to spare (until the 6 is up)

Round 2 & 3 (same as above… new exercises)
Hearts:CDD / Shakira
Diamonds:Lunges / Sumo Squats
Clubs:V-ups / Dying Cockroaches
Spades:Flying Squirrels / Kosak Squats
Ante/IOU: Hand-Release Burpees / Lt. Dan/Apollo Ono complex

Mosey around Lot …. Then 4-Square.
when “out”… take a short lap & do merkins until back in.

Quotes shared w/ Pax throughout the workout (Common theme of paying your debts):
Proverbs 10:9 (NIV)
“Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out.”

Marcus Aurelius – Meditations 6.30
“If it is not right, do not do it, if it is not true, do not say it.”
(And if you said it—do it.)

Seneca – On Anger, Book III
“A promise is a debt.”

John Wooden (legendary coach):
“Be more concerned with your character than your reputation, because your character is what you really are.”

George Washington:
“Associate yourself with men of good quality if you esteem your own reputation; for ’tis better to be alone than in bad company.”
(Good company pays their IOUs.)

F3 Lexicon – Freed to Lead
“Your word is your bond. If you said it, own it. If you owe it, do it.

MARY: Pax choice – included Am.Hammers, leg raises, LBC’s among others

ANNOUNCEMENTS: Trash clean up, New AO in Rock Region, upcoming Canoli Run & Tortoise+Hare
COT: prayers for various life transitions lifted to Sky-Q

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The CLAP – Inspired by Metro

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For the month of May, Farmer’s Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises, running, some occasional KB work and your typical stretches. Opportunities exist to stretch yourself and try something you’re not used to and therefore, not strong in. The first F in F3 is Fitness for a reason. Today we focused on functional fitness.
I’ve had the opportunity to head up to CLT Metro a few times lately and work out at Shore Card. It is an absolute suck-fest and it’s glorious. Yes it’s hard but that doesn’t mean we should avoid it. Arguably, we should lean into it. And that is exactly what May is all about, starting today with YHC on Q at The Kitchen Sink.
No warmup, no friendly conversation, no excuses. Just legit work.
Everyone knew what they were in for.
The gear for the morning will be a Ruck (or vest/plate carrier), Sandbag, Kettle Bell (KB) and a Cinder Block. Every man was to have each of these. When I reference “gear”, know that it includes these 4pcs.

WARMUP: We didn’t have one but thankfully a few PAX got the message and showed up early to stretch…or just stand around.
THE THANG: Grab ALL your gear and head out of the school and down Hubert Graham Parkway to the 2nd light pole. This was, what I believe, the eye-opener for many of the PAX. Carrying all this gear for this distance is very abnormal which made it great. It looked good on paper and looked great in person.
With your ruck staying on, carry 1 piece of additional gear to the top of the hill, making your own personal discard pile. Then shuffle back down to your remaining gear and repeat until all gear is on the pile at the top of the hill.

From here, hoist all your gear and meet at the entrance to the school.

With Ruck on, KB swings.
With Ruck on, KB overhead in one hand, farmers carry the cinder block with the other hand to the intersection with the baseball diamond. Another suck-fest.
Ground all gear (ruck, KB, cindy) and shuffle like a gazelle back to your sandbag.
A gear Q of mine wouldn’t be complete without this. Sandbag toss back to your gear pile.

Now, a gear cycle:
Sandbag with Ruck on: 10 Sandbag Thrusters
KB without the Ruck (Slick): 15 Simbas (think, big boy sit up with the KB hoisted overhead)
Cindy with Ruck on: 20 Curls

Grab all gear and move to the flagpoles. It was here where I was reminded we had only 5mins left. So be it….
Cindy with Ruck on: 10 Merkins with left hand up on the block then 10 Merkins with right hand up on the block.
Then, 5 Mike Tysons with Ruck on.
Move all gear back to COT.

MARY: Some dedicated exercises but the core was mostly utilized during all the asymmetrical work.
ANNOUNCEMENTS: Yes
COT: 5th CORE Principle

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