Category: The Hive

Minimal running is just fine

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WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.

3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15

Break for a non-sprint 3 line suicide

– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20

1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have

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5 for 5 at The Hive

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WARMUP: Yea, a good one. Humane Burpee

THE THANG:
Right Side:
5 Snatches
5 Overhead Lunges
5 Cleans
5 Swings
5 Rows
5 Merkins w/ hand on the bell
Repeat on the left
did 5 round
in between had guys explain their name origin story

After 5 rounds we did 1 reps of each exercise in the circuit as a complex. Got tough.

MARY: Flutter w/ Press & American Hammer
ANNOUNCEMENTS: Invergence Tomorrow
COT: was held

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BHAG at the Hive

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YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.

Weather was perfect. Felt like an early Fall and time for college football.

WARMUP:

SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10

THE THANG:

With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:

21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers

MARY:

Finished at the end with a circuit of the following:

LBCs
Flutters

ANNOUNCEMENTS:

Read the newsletter

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Swole city, bro! Fist pumpin’ through the burn, lookin’ fresh for the boardwalk. GTL all day, don’t sleep!

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WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)

THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out

MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.

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Introducing the Stork Press

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WARMUP: After a messy start of out of order exercise commands, we warmed up
THE THANG: 5 rounds, 2 exercises, 1min each – 20 Swings with a plank, 6 burpees and run with KB
2 rounds, 6 exercises, 1 min each
clean, squat, press, both sides
Bent row, both sides,
Stork Press, both sides

2 rounds, 4 exercises
RDL – single leg, both sides
Goblet squats,
Squat jumps
MARY: Side Planks
ANNOUNCEMENTS:
COT: Treasure the good moments

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Candyman’s Pain

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WARMUP:

– 10 Side Straddle Hops
– 10 Grass-pickers
– Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

– Mosey to circle with KB

What it is – 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to next set

– 50/50 Calf Raises
– 50/50 KB Merkins (25 L/R)
– 50/50 KB Romanian Deadlifts
– 50/50 Curls
– 50/50 Goblet Squats
– 50/50 LBC’s with KB, arms extended
– 50/50 Tricep Extensions

700 Reps completed

– Mosey to stadium entrance

– KB Bear Crawls back to COT

MARY: 10 Heel touches, didn’t have time for 10 Heels to heaven with crunch and 10 Hello Dolly’s

ANNOUNCEMENTS: Read you newsletters
COT: It is was it is… Prayers for new families and families out there going through tough times with health and more.

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Sunny Delight

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WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot

THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
– Twist: Each round, first person back from the mosey performs 10 swings with Sunny D

Partner DORA – Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps – Modified for time (and sanity)
– Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell

MARY: Death by KB Swings – AMRAP Swings; each time the bell is put down, mosey around the group for laps

ANNOUNCEMENTS: Newsletter, Coffeteria

COT: VQ Feedback and FNG @Fargo

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Deadly Dozen

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WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north

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Musical murder bunny Humper with a moving target.

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: Warmup:  MUSICAL
1 Devil went down to Georgia remix by State of Mine (3:37)
1 Base = Imp. Walkers
2 Chorus: Plank Jax
3 Solos: and walk-ChP
2 Country roads remix by Me first & Gimme Gimmes (2:11)
1 Base = Hillbillies 
2 Chorus = Windmills 
 

Thang#1: one man Murder-bunny-humps to cone & carry back(first 2 exercises)- while the rest do an exercise…, then change exercise: 

• Single leg Halos (stability!!)
• Cossacks w/ OH Press
New MOT:Lunges with cross-body swing
• 1-Leg RDL w/ Row
– Devils’ Halo: rt ft around head to left, return to Lt ft

Thang#2:  moving target series… sprint hill & crawl-bear down after each series, Plank/Al-Gore till 6 is up

A Cleans-press-squat
1 1-2-1, 1-3-1, 1-8-1 
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
B Alt. RDL’s, Snatch, Curls
1 1-2-1, 1-3-1, 1-8-1
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
C Windshield Wipers, Bulletproof Knight, American Hammers
1 2-4-2, 2-6-2, 2-16-2
2 2-2-4, 2-2-6, 2-2-16
3 4-2-2, 6-2-2, 16-2-2

MARY: w/in last series
ANNOUNCEMENTS: same as newsletter
COT: prayers for flood victims, recovery of sick loved one’s, marriages

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2025.28 The Hive

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Thang:

1ST… 12 min AMRAP:
10 overhead presses (5 each arm)
20 rows (10 each arm)
20 swings

2ND… Bearcrawl length of parking lot doing a merkin at each parking spot dividing line (this was secretly just to count lines)

3RD… Place bells at middle line (11 of 22) and return back to end of parking lot. Run to opposite end of parking lot and overhead carry the bell one more parking spot than the last alternating arms. (First trip across the lot, stop and OH carry the bell one spot. On the return trip, stop at your bell and OH carry it 2 spots with the opposite arm.) Keep running across the parking lot until you get to 20.

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