Week 4 of 2017!  Subprime saves the day coming in on two wheels…

Warmup

Mosey to the back corner of the parking lot
SSH x20, WM x10, Hillbilly x15

The Thang

3 rounds of 10 minute AMRAP

Russian twist x15
Butterfly chest press x10 EA
Bigboy situp x10

Lateral swing x10 EA
Tricep ext x10
Chest pass x10

Clean and press x10 EA
Overhead squat x10
Curl x10 EA

Moleskin

I was almost alone once again for this workout.  I really don’t mind being alone when exercising.  (I’ve found I actually push myself harder.)  Subprime let it be known that he was so glad he made it out to avoid having to fly solo, and I must admit, I was glad as well.  I just have to remember, you can’t cheat off anybody’s paper when you take the test.  So we must learn to be confident even when alone/sick/scared/uncomfortable…

Quake Attack here, based on the ESPN 30 for 30 we spent 45 minutes doing 30 kettle bell, yes 30 exercises, over a 1 minute period, swapping arms and legs after 30 seconds.  Peabody was instrumental in keeping everyone on track.  It was a group effort with many new exercised.

curls

single arm swings

single arm deadlift

push press

good morning

2

lateral raises

double arm swing

squat

windmill

RUN

3

racked lunge

single arm racked squat

clean

high pulls to chin

sumo squat

4

side lunge

overhead press

single leg squat

sit up

deadlift, clean, curl, press

run

5

figue 8

sit up press

offset push up

snatch

plank row

6

single leg deadlift

sumo squat high pull

tricepts

Aye.

The first Hive workout of the year and hopefully there are plenty more of these workouts in my future.

Warmup

SSH x20, Hillybilly x20, WM x15, Merkins x20, Climbersx20

Thang

3 rounds of each set
10 Swings straight into a 10sec forward extension hold, Rows x10EA, Tri extension x15
Pikes (bell to toes)x10, 1×4 American Hammers up to 5, 1×4 Lat pulldowns/fly press EACH ARM! up to 5
Partner up for a cumulative 100 squats with both bells (not 3 rounds)
Curls x10EA, Clean&press x10EA

There was quite a bit of mumble chatter, from proper attire to proper terminology for muscle groups to … It adds a new dimension of difficulty when you are trying not to laugh and maintain proper form.  Every exercise becomes a core exercise.

Moleskin

Prayers for families.  Childrens surgeries, disobedience, unrest.  This was a lot of fun and I hope the men that showed up continue to do so.

The 51st week of the year (by ISO standards).  One last week to accomplish any resolutions you may have hastily put down 350ish days ago…

Warmup

SSHx15, WMx15, HillbillyWx15

The Thang

Plank while one man does 1x CleanPress, 5xSquats with 2x25lbs, rotate until someone calls it.

10min AMRAP: Russin twist x15, chest press x10EA, big-boy situp x10

3 rounds: Curls x10EA, Dips x10, Good Mornings (hyperextensions) x10

Moleskin

Prayers and thanksgiving in this holiday season.  For family, for community, for country…  Live intentionally.

1Thes5:21 “test everything; hold fast to what is good”

7 HIM showed up at The Hive for a chilly morning in the gloom.  Everyone stayed in the comfort of their car heaters and hopped out around 0514 ready to roll!  Hey Look – Quack Attack showed up for his first 0515 weekday workout.  He can wake up that early!  Good to see him out there.

Warmup:

We took an extra long mosey around the parking lot and around Brothership to try and warm our bodies this morning.

COT

SSH x 30

WM x 10

IW x 10

Merkins x 10

The Thang:

12 Days of Christmas

Start with one, two/one, three/two/one, four/three/two/one, you get the point.

1. KB Burpee
2. Clean & Press
3. Lunges
4. Curls
5. Merkins
6. Chest Press
7. Flies
8. Squats
9. OH Press
10. Tricep Extensions
11. Rows
12. Swings

We mixed in Captain Thors along the way and got to 9×36.

Moleskin:

Backdraft had to show his manhood this morning by showing up in shorts!  Or was that his swimsuit…hard to say.

At some point there was a kettlebell size comparison…I think that was around 7 when Quack Attack complained about flies with 25lbs.

I wanted to stop at 11, but I’m thankful for the push to 12.

Glad to see the guys from Brothership during COT.

Announcements:

Christmas Party Saturday.  Read your newsletter.

Prayers:

Peabody’s daughter in surgery this morning.  6th surgery of the year.

Safe travels over the holidays.

Patience with family.

Thanks for the opportunity to Q, Tesh!

Until next time…

Seacrest, OUT!

Colder weather makes the iron colder. 3 showed up with bell in tow to get stronger at the Hive.

The Thang
Disclaimer then warmup lap around the parking lot.

20 x SSH
10 x Windmills
10 x IW
10 x Hillbilly walkers
20 X Mountain Climbers

Grab your bell

10 Rows each side
10 Chest press each side
10 Bicep curls each side
10 shoulder presses each side
20 over head triceps extensions
Run to the second light pole and back

Rinse and Repeat. Do all a third time.

Move on to legs.
25 Kettlebell swings
25 squats
10 lunges each side
10 deadlifts each side
20 Good mornings
Run a lap around the parking lot.

Rinse and repeat with 20 calf raises instead of deadlifts.

Move to abs.
20 Big boy situps with bell
15 leg raises
15 American Hammers
15 Flutters
Brothership boys show up so it’s
15 LBC’s
10 Burpees

COT and BOM – Great words spoken by Bounce House

Announcements – Christmas Party next Saturday, Operation Sweet Tooth toys and Gift Card collection December 10-17th, Joe Davis Run, Christmas Eve workout at The Yard, Turkey Delivery on December 17th in Paradise community.

Prayers – families, hope

Moleskin

As always its an honor to lead and it doesn’t matter if it s 2 guys or 20 guys, its always more fun in the gloom than in the fartsack.

While I was walking to a far corner of the parking lot to do my workout peacefully by myself, Peabody came in on two wheels.  It was a pleasant surprise after I had admitted to myself that I was going to have to hold myself accountable and complete the workout.

Warmup

SSH x20
Windmill x10
Hillbilly Walkers x20

The Thang

10 minute periods, AMRAP

1. Russian Twist x15, Chest press x10 Each Arm (EA), Big-boy sit-up x10
2. KB Swing x20, Tricep Ext x10, Bent Row x10 EA
   Quick “recover” with LBCs x50
3. Clean&Jerk x10 EA, KB Overhead Squat x10, Curl x10 EA

6MOM

LBC x20, Freddy Merc x20, Back Scratcher x20

Naked Moleskin

Prayers for jobs, kids, and big toes…  Peabody holds me accountable for showing up to the meeting in the morning about how to diversify the F3 demographic.  It was a good morning.