Category: The Hive

Deep Dish 1 year anniversary beatdown

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WARMUP: yes
THE THANG:
First set:
5 rounds:
Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x

Second set:
Partner up at bottom of hill. P1 does 50 double bell swings. P2 runs to top of hill and back. Repeat 3x. 150 total swings per partner.

Third set:
10 min EMOM. 5 man makers, add 1 rep every 2 mins. (This part was terrible)

Finished with some Mary.

MARY: 8 mins around the horn, finished with 10 burpees
ANNOUNCEMENTS: yes
COT: yes

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Compound Kettle Bell

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WARMUP:
Tick-tock torso twist, right in 3cadence,
Walkout merkins in 5cadence,
Tick-tock torso twist, left in 3cadence,
Moroccan nightclub in 3cadence,
Monkey humpers in 3cadence,
Inchworm to squats in 7 cadence.

THE THANG:

Speedwalk to lighted area by stadium entrance and form a single line. Then while holding the bell in various positions perform 5 reps of the below compound movements 2 times in various cadence:

1 – bell at front waist and then squat to KB swing to side raise to front raise in 8cadence on right then left.
2 – bell at lower back to a front lunge to side lunge, then back lunge to a calf raise in 8cadence on right then left.
3 – bell at side to standing oblique crunch to upright row to jerk press in 7cadence on right then left,
4 – body destroyer pose with bell on ground behind head to chest pullover to chest press to side chest fly to big boy situp to incline press to front raise in 9 cadence,
5 – bell at side to opposite leg lunge to row to bent over triceps kickback in 5cadence on right then left,
6 – sumo squat hold with bell at chest to front press to incline press to military press to overhead triceps press in 10cadence.

Few extra minutes left and did some miscellaneous exercises like chair pose with bell in the incline press hold to single leg good morning pose with bell to plank on bell.

ANNOUNCEMENTS:
New A/O configuration.

COT:
Prayers for recovery for <@U050B5M1DGR>, driving safety by <@U08NJ8FF1PF>.

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Where is DeepDish??

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WARMUP: ssh, imp walkers, hillbilly walkers, windmills, cherry pickers, down dog, walk dogs, honeymooner
THE THANG:
10 reps. Goal 8 sets. We got 4
Halo Squat
Clean and Press ea side
Ballistic row ea side
Curls ea side or double
Around the world with chop
Lunge with twist

MARY:
ANNOUNCEMENTS:
COT:

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EMOMS in the rain

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Mosey to pavillion
SSH
Windmills
Seal Jacks
MNC
Mountain climbers
Stretch

3 10 minute EMOMS with a 3 minute rest in between

Emom 1

10 merkins w/bell
15 Squats

EMom 2

10 curls 5 each arm
10 Tri extensions
Calf raises until time

Emom 3
20 flutters with press
10 Hammers
5 weighted BBS
5 in and outs

Mosey back to COT right at 6

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Lazy Susan Kettlebell Buffet at the Hive

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WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot.
THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next to them’s shoulder for spacing. Everyone then leaves their kettlebell at their feet and makes the same line to the right of all kettlebells while assuming the plank position. Pax at the end passes the first bell to the person on their right who then passes it on to the next, etc. After passing the bell, each pax side-planks to their left to receive the next kettlebell. Rinse and repeat until all kettlebells have been passed through the line. Once completed, Pax on the right repeats and passes the bells to their left until all have been passed through the line.
Pax then moved to the base of the hill and faces the small roundabout equally-ish spaced around the circle, placing their kettlebell at their feet. Each Pax does 8 reps of one exercise using their own bell then side planks to their right to the next bell for the same exercise. Rinse and repeat until returning back to their own kettlebell. (56 total reps). Exercises were flutter with press, swings, upright rows, triceps. Mode of transportation alternated each lap between side planks and lunges.
Mozy to the bottom of the hill. There were five cones placed going up the hill with the final cone being at the top. Pax would run to the first cone and back to the previous where they grab their kettlebell and returned to the first cone. At each cone there is a single exercise written on it. Pax complete the exercise (20 reps) then rinse and repeat the process to get to the next cone and up the hill. Exercises were “from the ground up” and included kettlebell merkins, calf raises, squats, shoulder presses, and halos.
What goes up must come down so we repeated the process to get back to the start.
With a few minutes left, we returned to the circle for a lap of biceps curls and side planks before returning to COT.
MARY: Nada.
ANNOUNCEMENTS: T-Day Convergence, holiday party, newsletter.
COT: Family, holiday stress, enjoying every moment and being thankful for what we have.

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4 corners and a Cake

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WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well

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2025.44

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Obligatory warmup…

50kb swings, 10 OH press (each arm), 10 bent over rows, each arm (repeat x3, but I modified swings down and other movements up on last round)

Partner up for farmer carry KBs. Partner 1 does exercise then runs to partner 2 carrying the bells around the parking lot then flip. 5 laps so 5 exercises: 5 burpees, 7 merkins, 10 mtn climbers (each side), 7 jump squats, 10 high steps (each side)

Break out for OYO exercises:
20 single leg deadlift each side, 10 front raise, 10 lat pulldown (on your 6), repeat x3 with 15/15/15 and 10/20/20 reps

End with mary and COT

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Goat Rodeo

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WARMUP: Flutters and SSH
THE THANG:
4 rounds of:
10 goblet squat
10 rdl each leg
One arm oh carry lunge walk around 100’

Mary

3 rounds of:
Bear crawl with bell
10 snatch each arm
10 thruster each arm

Mary

5, 10, 15 reps of:
Single arm clean and press
Lunge each leg
Kb pull through
MARY: she was there
ANNOUNCEMENTS: yea
COT: yea

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Double Bell Fun

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WARMUP: SSH, windmill, swings, low slow squats. Mosey to bottom of the hill
THE THANG:
Partner complexes (you go I go), double bells for all exercises

5 rounds:
3 cleans
3 OHP
3 squats
Run up hill after the 5 rounds

5 rounds:
3 swings
3 snatch
3 thruster
Run hill

5 rounds:
3 high pulls
3 rows
3 lunges
Run hill

With single bell, we did Humane Burpee:
15 swings
5 goblet squats
5 merkins

15 swings
4 squats
4 merkins

15 swings
3 squats
3 merkins

15 swings
2 squats
2 merkins

15 swings
1 squat
1 merkin

Suitcase carry around circle in between each set

1 round of 7’s:
Curls + Tricep extension

MARY: a bit

ANNOUNCEMENTS:
COT:

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