FIVE at the HIVE!!!

What a beautiful morning to be meeting in the high school parking lot and throwing some iron around with the boys. For some of us, when we think about our first Love it was in high school. Love is such a strong word as it has high and low emotions tied to it. I (Cake Boss) mentioned I love Italian food but that has a different meaning than, I love my son…right? YHC threw out the challenge to the PAX on naming songs with LOVE in the title. I started it off with a band I grew up “loving”, not so much anymore, Van Halen’s “So this is Love”. Great tune!

The Thang:

Mosey all the way around the High School, with 2 COP stops

• So this is Love – Van Halen

25 KB swings

15 sit ups

10 squat press

1 lap around lights

• What’s love got to do with it – Tina Turner

10 1-arm KB swings each arm

10 KB squats

10 one leg deadlift

Sprint to light 3 burpees, back

• Love Stinks – J Geils Band

10 KB presses each arm

10 side lunge each leg

15 halos each direction fast money with KB (Ask Ginsu….he was good at it)

• Love in an Elevator – Aerosmith

KB plank shuffle w/ 10 merkins

KB protractor (KB on right and left sides were nice!)

1 lap around lights

• I will do anything for Love (won’t do that) – Meatloaf

15 tricep extensions

25 chest presses with feet 6 inches up

10 KB curls each arm

Sprint to light 3 burpees, back

Rinse & repeat last set

15 tricep extensions

25 chest presses with feet 6 inches up

10 KB curls each arm

fast money with KB

20 LBCs & 10 Slow Freddy Mercury’s

COT:

YHC closed the Love songs with asking the PAX if they would give up their child for the neighbor across the street from them? If it meant salvation for that person??? Hard thought, but my last Love Song was “How He Loves”, because God loves us all so much he gave his son for us. No matter where we are in faith, we can rest in the fact that Jesus came for all of us and through every trial, storm difficulty, challenge….he is with us and through him we have salvation. TRUE LOVE!

Honored as always! Thank you Longshanks!

Prayers for sick and those dealing with suffering and trials.

See you in Da Gloom!

Cake Boss

What a great morning for a kettle bell beat down, with an awesome CSAUP event the next day at the same AO the Q wanted to warm up everyone that was there for upcoming event. While headlights continued to turn into the parking lot a little mumble chatter began that we may reach double digits, which we did. Once all arrived and the the clock hit quarter after I gave a little disclaimer checked to see if there were any FNGs which there weren’t and we got the show on the road.

Mosey around the parking lots

circle up for a little warm up.

SSH- 25

Imperial Walkers-20

Flutter Kicks- 20

Low slow squats-10

Windmills-10

Merkins- 12

Morraccan night clubs- 15

Carolina dry docks- 10

Mosey back to the bells

Upright rows x 20, gobblet squats x 20, merkins with right hand on bell x 10, merkins with left hand on bell x 10

mosey

right arm KB swing x 15, Left arm KB swing x 15, LBCs holding KB x 20, right arm KB press x 15, Left arm KB press x 15, Right leg lunge with KB x10, Left leg lunge with KB x 10.

Mosey

Stop by wall for peoples chair and balls to wall

Q got a great idea while in balls to wall to take a couple of steps out with hands and try inverted peter parkers (they work and are awful) We did 7 in cadence.

mosey back to bells

right arm KB curls x 20, left arm KB curls x 20, right arm triceps extensions x 15, left arm triceps extensions x 15, two arm KB swings x 20.

Mosey to curb for some random cardio sprints

Run backwards to other curb, jog back, karaoke to the right and half way switch and do it to the left, high knees back,

Turkish get ups x 5 each side.

4 minutes of Mary

COT.

Had a great time Qing this workout.

5 PAX posted in the gloom to what promised to be more running than usual at The Hive.  Fast5k training was planned, but the PAX called an audible right out of the gate.

The Thang:

Warmup

Mosey around the parking lot stopping at each corner for 5 burpees.  1 lap.

Circle Up:

SSH x 20

WM x 15

Seal Jacks x 20

MNC x 30

Overhead Claps x 30

Merkins x 10

Plank Jacks x 10

Partner Up:

50 – Clean & Presses

100 – Double Arm Curls

150 – Tricep Extensions

Bear Crawl to the first light, run to the end of the lot and back…switch.

4 Corners:

KB Merkins x 10 each arm

Leg Raises x 10

Squats x 10 IC

Lunges x 30 IC

Mosey to the side of the school.

Broad Jump Burpees

Wall Sits

Crab Walk back to start

Rinse and Repeat

Moleskin

I had planned to do Fast5k training on the track, but was quickly talked out of all of the running.  The PAX probably worked harder after the audible…

Many prayers today for those undergoing surgery, loss of loved ones, flood victims etc.  Life is so short.  Think ETERNAL and be PRESENT.

Praises today for lifted burdens to Ginsu and his charity work.

Jerry Maguire had a great showing for his first time out!  Glad to have an FNG at the Hive.

Dawg Pound, Howitzer and Ginsu were setting the pace like usual!

Thanks Longshanks for the Q!

Until next time…

Seacrest, Out!

Despite a HC/EH from Cantore, Joaquin stayed in the the Fartsack this morning and did not post The Hive.  Luckily 4 of the Fort’s toughest ignored Cantore and posted anyways.  YHC wasn’t sure what to expect weather wise so no Weinke was prepared.  Figured those that showed would help determine what we would do. 3 minutes til start time and only YHC was there. Was looking like it was going to be a single count sadclown workout.  Luckily 3 others joined me.  Disclaimer noted and off we went.

The Thang

Warmup lap around the parking lot. 15 SSH, 10 windmills, 15 SSH, 10 Imperial Walkers, 10 cherry pickers.

4 Corner Dealer’s choice.  Each of us would select a kettlebell exercise at each corner and lead that part of it.  4 exercises at each corner then take bell to the next corner. I think I have the exercises right, but may be off.  Memory isn’t what it used to be.

1st corner – squats, rows, pushups, bicep curls

2nd corner – swings, clean and press, lat raises, shoulder press

3rd corner – tricep extension, chest press, upright rows, some other stuff

Abs – protractor chopsticks, protractor, slow freddy mercury, other things

4th corner – figure eights, squat bicep curl to press, memory fading but I remember it sucking

Run to the wall by the gym for a series of people’s chair and Balls to the wall with some running

Finished with some plank rows, Lbc’s, flutter kicks and a sprint.

COT an BOM

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Prayers/Praise -everyone lifted something up but the main them was this world is broken and a lot of it starts with bad/ineffective leadership. Praise for the entire F3 Nation and the impact it makes on communities

Moleskin – Wasn’t sure what to expect today weather wise which makes planning hard.  Thankful for the guys that ignored the call of bad weather and posted anyways.  Accountability is huge. Not sure what I would’ve accomplished this morning had 3 others not shown up and it was just me. Dealer’s choice is great with a small group as it gives everyone a small little chance to lead and also allows you to learn some new exercises.  Seacrest on Q next week!! Out!!

7 of the bravest confirmed that rain does not bother them and lifting things up and pushing yourself to places unknown is not a fear of theirs. the buzzing was the rain hitting the house, car and my head in da gloom. It was wet and chilly and down right PERFECT for a kettle bell beat down. I have always found that in 3 years of F3, the worse part of a rainy workout is getting out of my house. Once I’m committed that rain is actually refreshing and enjoyable. At least that is what I tell myself. The real enjoyment is the fellowship of my brothers and locking shields and accomplishing a hard task, having fun and praying for each other……Can’t wait for my next post!!

The Thang:

Nice jog down to FMHS football stadium and out the back entrance (nice hill climb), down Munn Road and back in the student parking lot. It was wet and dark, but we got the lungs opened up for what was coming up next.

4sets of exercises with a lap around the parking after each set of reps.

12 reps – run, 10 reps – run, 8 reps-run

KB Swing

Bent row

Figure 8

Plank

Next Set

Goblet squat

Lunge press (crowd pleaser)

Russian twist

Push up

Next Set

Single arm benchpress

Deadlift

Military press

Curls

COP:

20 LBCs, 10 Peter Parkers, 15 Parker Peters

For those that need help with the math, that is 12 exercises, 30 reps of each exercise and 12 laps around the lot with no 10 counts and little chatter…..these men worked hard and got it done.

Great fellowship this morning. Thanks to Longshanks for the opportunity. We talked about being at low points and deadends and choices we make. Sometimes we feel we are at the end of our rope, but we always have a choice. We can sit and cry or worry or we can pick ourselves up, reach out to our brothers next to us and ask SKY Q to come into our lives and give us strength to push through. Put on the big boy pants men and call on SKY Q and put up the good fight!

Prayers to all that are sick, suffering and dealing with difficult situations. Life is hard but we can have hope in the one that gave it all for us!!

Cake Boss – see you in da gloom!!

4 #HIM ventured to unexploded areas of the #Hive this thankfully less than humid Gloom.  The average weight this morning was 31.25lbs.  So I knew the PAX meant business.

The Hive had a restoration over the summer and has lots of places to explore. Also YHC wanted to try out some new things. #keepitfresh #expecttheunexpected. I told the PAX that we would be trying some new things. They were more than enthusiastic #ginnypigs

This is how it went (after a disclaimer, no FNG’s):

Mosey around the Student Park Lot

Grab Bells/Weights and run to Bob Jones Stadium for Warm up:

20 SSH IC

20 IW IC

20 WM IC

Grab Bells and go to the newly formed traffic circle. Each pax took a position at 12, 3, 6 and 9 o’clock around the circle.

Session 1

10 Curls/weighted lunge walk around circle; 10 tricep extension/weighted lunge walk half circle/10 shoulder presses/weighted lunge walk around half circle. Then the same sequence increasing the reps to 20 then another round of this fun at 30 reps. (#nomoremumblechatter).

Session 2

We then proceeded to the High Five. I asked if anyone had done the High Five and to my unamazement no one had as I had just made it up. It is a variation of the Crazy8. Two exercises at the bottom of the hill, two exercises at the top of the hill, 5 reps each exercise for 5 rinse and repeats. Bottom of the hill exercises: KB swings and KB goblet squats. Top of the Hill exercises: Bombjacks and MonkeyHumpers.

Session 3

Like Session 1 but insert Halos/Around the Worlds/Figure 8. We did a lot of weighted lunge walks this gloom.

Session 4

Take KB to football practice field. YHC then instructed the Pax that the next exercise was the Harry Morgan. Mr. Morgan was Col. Potter on M*A*S*H but he was also the co-star with Jack Webb on Dragnet. The Pax now had an idea what was coming. On your 6 for skull crushers and presses. The skull crusher to crest presses was 1:4 just its cousin, Jack Webb.

Ablab:

10 LBC IC

10 Flutters IC

10 Dying Cockroaches IC

Moleskin:

The Pax was light on numbers but they put in excellent work and allowed YHC to try new things.

DogPound and Howitzer were machines on the High Five.

Greenwave is beast with the weights.

As mentioned previously, the average weight used this gloom was 31.25 lbs. No M purses this morning.

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Prayers for Howitzers trip to NY. #firsttimethere

Nut Cracked!