Category: The Hive

Citius, Altius, Fortius

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WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

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It looked good on card stock.

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WARMUP: Parking Lot Mosey/ SSH/ Hillbillies/Around the Worlds/Halos/DeadLifts/High Pulls
THE THANG:
Partner Double Bell carry while other does Round 1: Mike Tysons Round 2: Derkins.

Loop of Pain Stations. Do exercises at station, bear crawl with Bell to next station. Run the loop and back to where you left off. Do exercises at that station, bear crawl to next one, etc..
8 Stations:
30 Swings
30 Curls
30 Tricep Press
10 Manmakers (crowd fave!)
24 Bell Merkins (8R, 8L, 8 with both hands on bell-crowd fave!)
24 Pull Throughs
24 Thrusters
30 Am. Hammers

Finished at COT with half minute of AYG Uhauls. (Miss you bro)

MARY:
ANNOUNCEMENTS: KB Convergence in Matthews. Trash Pickup. Cannoli Run.
COT: Live Third.

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Hive suck fest

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WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.

11s:
Front rack squat & upright row

10 min 100 snatch test with a partner. Alternate as needed

DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees

MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes

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Circle with sandbag run

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WARMUP:

  1. Side Straddle Hop
  2. Moroccan night club
  3. Wind Mill
  4. Imperial walker
  5. Cherry picker

THE THANG:

  1. Circle of exercise with sandbag run
  1. Gorilla Rows
  2. Man Makers
  3. Goblet Squats
  4. Flutter Kicks with Press
  5. KB Snatch
  6. KB Goblet Cossack Squat
  7. KB Chest Press
  8. American Hammers
  9. Deadlift
  10. KB overhead squat
  11. Swings
  12. Kneeling KB Chop
  13. Run with sandbag
  1. Dora
  1. 100 Sit-ups with press
  2. 200 a round the world with curl
  3. 300 Halo with triceps curl

MARY:
ANNOUNCEMENTS:

  1. Stuff the bus
  2. Bethel Men's Shelter
  3. BRR

COT:

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Hair Metal 🎸 and Iron Bells 🔔

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It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off.

Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was glorious.

Jwow

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Very Little Chatter – Sufficient Work

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WARMUP: Jog around the large lot, sans bells then a few warmup exercises.
THE THANG:
Upright Rows x 10
Thrusters x 10
Combine them for the full upright row-thruster..

Overhead carry the bells to opposite corner of the parking lot & partner up:
Partner 1: Farmer Carry both bells up the parking lot, ground them, NUR back.
Partner 2: Elbow Plank.
Alternate then repeat.

Overhead carry the bells to opposite corner.
Single arm rows x 10 each arm
2-arm curls x 20
Tricep Extension x 20

Overhead carry to another corner.
Partner 1: Hold a squat while holding both kettle bells.
Partner 2: Run length of parking lot and back.
Alternate then repeat.

Overhead carry to original corner.
V-Up with kettle bell x 20
Plank pull-through x 10ea side

Overhead carry to the stadium entrance.
1 arm Merkin x 5ea side then repeat
Flutters w/ kettle bell press.

MARY: Throughout
ANNOUNCEMENTS: Yes
COT: 100%

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Mogadishu Mile

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WARMUP: barely
THE THANG:
Mogadishu Mile
4 rounds:

  • 19 ground the overhead
  • 19 front squat
  • 19 merkins on bell (each side)
  • 0.25 miles with the bell (up the hill)

If you drop the bell, repeat the round.

Both PAX utilized a 50lb KB

MARY: nope
ANNOUNCEMENTS:
COT:

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Ding Dong Done

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WARMUP: usual stuff
THE THANG: 1-min on/30-sec rest… AMRAP
Set #1 and 2 had 100 swing buy-in.
We had to shorten times on set # 3

Set 1: 
Cleans R
Squats
LBC
Clean L
Step FORWARD alt. Lunge
Simba (BBSU w/ press)
Swings (alt. 1-arm)
MOSEY
Set 2
Snatch R
Bulgarians R
Bulgarians L
Metro Crunches L
Snatch L
Metro R
Swings- w/ Squat
MOSEY
Set 3
Devil’s Halo
American Hammers
Apollo-Ohnos
Curls / Triceps (alt. Every 5-10)
Step BACK alt. Lunge
Tonya Harding (combo of Apollo-Ohno & Devils-Halo)
Swing- 1-arm Gunslinger
MOSEY

MARY: built in
ANNOUNCEMENTS: 7/4 convergence, Bethel
Further out… Civitas (RH)
COT: held

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Weinke in a baggie

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WARMUP: the usual stuff plus KB pass throughs in cadence as finale
THE THANG:
Ladder 2X
5 Manmakers – murder bunny to next stop
10 Thrusters – bell bear crawl to next stop
15 squats – pass through lunges to next stop
20 Halos – overhead carry to next stop
Next Thang – 3 rounds of reps
Sets of 10-20 reps -short run
Double the rep count – short run
Burnout set until failure – short run

Exercises were
Swings
Curls
Presses
KB merkins
Tricep press

Back to COT for 1 minute of UHauls (in honor of)
MARY: not invited today
ANNOUNCEMENTS: all of them
COT: core principle, of course.

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