Category: The Hive

Q-school and the 3 C’s

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WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too.

THE THANG: 3 C’s of q school – corners, chalk and cardboard.

4 corners – 5-10-15
Manmakers
Goblet squats
Tricep extensions

4 corners – 10-15-20
Goblet squats
Tricep extensions
Flutters with bell held high

4 corners – 15-20-25
Tricep extensions
Flutters with bell high
Kettle bell swings

4 corners – 10-15-20
Goblet squats
Hammer curls
Flutters with bell high

4 corners – 5-10-15
Manmakers
Kettle bell swings
Hammer curls

Headed to cot after 3 of the 4 corners completed on the last set

MARY: nope – open to all men

ANNOUNCEMENTS: in the newsletter – read it

COT: 5th core principle

Q-school lessons shared from 3 C’s and four corners. Reminders that simple can be effective. In keeping the group together, four corners and self-explanatory exercises are helpful to keeping pax connected and together during a workout – all while embodying the credo of leaving no man behind but not leaving him where you found him.

Thanks for the call Deep Dish.

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ABC 123

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WARMUP: did some thangs
THE THANG:
ABC ladder – 1 round = 2 clean, 1 OHP, 3 front rack squat, both sides.
Ladder= 1-2-3-4-5-4-3-2-1
Suitcase carry around parking lot after each ladder rung

Then

DORA
Partner 1=run to speed bump
Partner 2= accumulate reps
200 double bell swings
100 thrusters double bells
25 man makers double bells
MARY: no
ANNOUNCEMENTS: yes
COT: yes

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Complex

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WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.

THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex

Clusters x3
Clusters from a Kickstand Stance x3

Weighted carry thrown in along with an uphill bear crawl and uphill sprint.

MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held

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Monkey King on Tires at Hive

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WARMUP: usually stuff

THE THANG:
All 1 group:
ONE BELL
1-2-3-4-5-4-3-2-1
Swing
Am.Swing
Goblet squat
Thruster
Set/Deadlift
Deadlift to High Pull
Set for # breaths = # reps just finished

Take a lap… end by Tires. Split into 2 groups. 1 group on Tires (Monkey King), other group in the grass. Switch will happen when Tires group finishes

Monkey King – TIRES
Edge of Tire for higher ROM
1-2-3-4-5-4-3-2-1
Alt. Devil’s Halo
Deadman-to-Barbarian
Alternating one arm, clean
Alternating one arm snatch
Eye of Sauron (2-hand snatch)
Set for # breaths = # reps just finished


On the Grass:
 Murder-Bunny Hump = MOT
Body Weight Exercise
KB Exercise
Switch Kicks
25 x each side
Wide-stance Swing-Chops
10 x each side
Plank to Hip Twist
25 x each side
Turkish Get-up
5x each side
Lunge to cross heel-tap
25 x each side
Underswitch to Crab-Press
5x each side
Rinse-Repeat until Tire group is finished

MARY: no time
ANNOUNCEMENTS: Cannoli Run, T&H-CSAUP, other newsletter stuff

COT: yup

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Baseball and Boston music

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WARMUP:
SSH
Arm circles
Michael Phelps
Low slow squats
Catchers
Broga

THE THANG:
Farmer carry to parking lot
Planks with sandbag drag 2x

Stations and Exercises (Baseball-Themed):
• Home Plate – “Batter Up Swings”: Single-arm kettlebell swings – 12 reps per arm (alternate arms each inning). Focus on explosive hip drive, as if powering a base hit.

MOT farmer carry

• 1st Base – “Steal the Base Lunges”: Kettlebell reverse lunges – 10 reps per leg (hold kettlebell goblet-style at chest). Step back into lunge, drive forward—mimicking aggressive base advancement.

MOT duck walk

• 2nd Base – “Double-Play Thrusters”: Kettlebell goblet squat to overhead press – 12 reps. Squat deeply, then explode upward while pressing the kettlebell overhead (like turning a double play).

MOT bear crawl with bell toss

• 3rd Base – “Tag-Out Rows”: Single-arm kettlebell bent-over rows – 12 reps per arm. Hinge at hips, row the kettlebell to your side (as if fielding and throwing out a runner).

MOT Lunge walk

In between each rounding of the bases we did a mosey, flutters and other exercises to pause

Took 4 trips around the bases with the final straight farmer carry

MARY:
Was done

ANNOUNCEMENTS:
Bethel
CSAUP
ruck
Tortoise and hare

COT:
Health
Travel
Family

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Walk Through John 19

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THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion.

Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises:

squats
SSH
press
lunges
merkins

The verse of the day which I forgot to read is:

“I have told you these things so that in me you may have peace. You will have suffering in this world. Be courageous! I have conquered the world.””

‭‭John‬ ‭16‬:‭33‬ ‭CSB‬‬

MARY: We stretched a bit then wrapped it up.

COT: Lifting up the prayer requests in the circle.

Thanks @U087NCUTMPT for the opportunity to lead. Happy Easter.

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Walk Through John 19

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THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion.

Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises:

squats
SSH
press
lunges
merkins

The verse of the day which I forgot to read is:

“I have told you these things so that in me you may have peace. You will have suffering in this world. Be courageous! I have conquered the world.””

‭‭John‬ ‭16‬:‭33‬ ‭CSB‬‬

MARY: We stretched a bit then wrapped it up.

COT: Lifting up the prayer requests in the circle.

Thanks @U087NCUTMPT for the opportunity to lead. Happy Easter.

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Upper Body Bell Blitz

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WARMUP: SSH, MNC, Merkins, Mtn Climbers
THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb swings. 10 min descending ladder: 20, 15, 10, 5 of kb squats, kb curls, flutters. Finisher 10 burpees each minute for final 3 minutes.
MARY: NA
ANNOUNCEMENTS: Jager, frozen chickens for a good cause, pizza night at Emilios
COT: Bam Bam making huge strides on his fitness journey, reflected on some struggles – a burden shared is a burden halved

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Ladder Workout

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WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks
THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat High Pulls, Figure 8’s, Merkins w/ K-Bell, American Hammers, Flutter Kickes w/K-BELL
MARY: Leg Lifts 15, Scissors 15 x2
ANNOUNCEMENTS: Bethel Mens Shelter, Litter Pickup Adopt a Highway, Jaeger Sprint, The Tortoise and The Hare, Overnight Ruck.
COT: yes

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