Category: The Hive

Hills, Bells, and Balls

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WARMUP: SSH, low slow squat, merkins, Moroccan night club

THE THANG:
Carry bell to bottom of hill

2 rounds:
20 swings
15 goblet squats
10 bent over row each arm
Up the hill

2 rounds:
10 thrusters
10 tricep extension
10 curls
Up the hill

Carry bell back to COT

15min EMOM
1 guy carries the 100# ball 50 feet and back
Other guys do 6 alternating clean and jerk

BONUS FINISHER:
Group of 4 carry the 100# ball up the hill and back – guys not carrying ball carry KB. Switch out as needed.

MARY: bethel, convergence, sweaty Barry
ANNOUNCEMENTS:
COT: yes

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Last minute DORAs

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WARMUP: SSHs
THE THANG:
Dora #1 – Farmers Carry
– 50 burpees
– Squats w calf raises 100
– Mike Tyson’s 150
– Mountain climbers 200
Dora #2
– Man makers 50
– Goblet squats with calf raises 100
– Halos 100
– Plank pass throughs 100

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Don’t need a lot of ground to cover

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Form matters and our space is limited. Let’s get to work.
WARMUP: A short jog with some butt-kickers & side shuffles.
THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells.
One PAX would farmer carry the two sand bags (leaving his bell behind) and travers roughly 40yds total while the other PAX completed an exercise. Everyone got 2rds on the bags while the following exercises were completed.
Thrusters, OH Press (L), OH Press (R), Simbas, Curls, OH Tricep Extensions, Flutters w/ Press, Bent Over Rows, Dead Lifts, Standing Lunge (Left leg in front), Standing Lunge (Right leg in front).
Ditch the bags and overhead carry the bells to the front of the stadium. Form 2 lines facing each other.
Focus on form and identify the man across from you. He was your competition and your accountability.
Perform real squats until one of you take a break then we do 5 Man Makers
Repeat this evolution but doing overhead presses then 5 thrusters when failure occurs.
Very interesting to realize when these are the parameters, you’re apt to work much harder. Nobody wants to quit on someone else.
Shuffle with your bell over to the circle and form 2 columns (formation) facing me. Very reminiscent of the way Santini used to line us up.
20 KB Swings then a 20 second hold with the KB out front.
20 Low Squat pulses (yes, you Redwoods remember these) then a 20 second low squat hold (keep your chest up)
20 Flutters w/ Press and a 20 second Canoe hold
Shuffle up the hill to the maintenance entrance, do some more work.
Down to the gate for more work. Back to COT for more work.

MARY: See above
ANNOUNCEMENTS: Newsletter
COT: Indeed. Stays in COT.

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What’s a Kraken Man-Maker?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats

Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top

THE THANG:
Card game:
Numbers 1-10, do the number of reps per card:
Hearts – Goblet squats
Clubs – overhead press
Diamonds – KB swings
Spades – 2-hand upright rows
 
A – 5 Man-Makers
K – 10 Lunge squats w/bell overhead, single count
Q – 15 flutter with press – count on press
J – 20 Plank pull-throughs
 
Joker – 5 Kraken Man-Makers. Pick a partner and do these together
MARY: American hammers and Freddy mercury’s
ANNOUNCEMENTS:
COT:

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The Time is Always Now

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WARMUP: methodical
SSH
1 burpee
Windmill
2 burps
IW
3 burps
HW
4 burps
J-Lo
5 burps

Farmers carry

https://medium.com/@danjohn84123/humane-burpee-342d0054a13f
Finished with swing sequence to hit 100 total
5 swings
5 America swings
5 swings
5 swing squats
5 swings

Farmers carry

12 halos
10 split squats
Bear crawl the hill with the bell
12 halos
10 split squats

Waiter’s carry

3 https://www.instagram.com/reel/DHj1DVQSau2/?igsh=MXZhMjY4MGZlcHltbA== each side
(Couple of rounds)

3 dead lift
3 goblet squats
3 swings
SPRINT the hill
(Couple of rounds)

Farmers carry

4 clean to squat
4 thrusters
4 swings
4 rows right
4 rows left
8 merkins
(Couple of rounds)

5 burpee snatches each side to close out

ANNOUNCEMENTS:
Bethel service next week
Tortoise and Hare
Suplex has a long term EH coming to the Yard tomorrow

COT:
https://f3nation.com/get-right is never over because “The Time is Always Now.”

If something isn’t solid in your world, what are you gonna do about it? The time is now.
Put aside your ego, doubts, fears, worry, hesitations, past, limiting beliefs, and get started. The time is now.
You know what needs to be done. Gentlemen, the time is now.

“There is never a time in the future in which we will work out our salvation. The challenge
is in the moment, the time is always now.”
—James Baldwin

Grateful to share the gloom with you this morning

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The Hive Shovel Flag Hand-Off

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WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

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Man makers make it

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Warm Up: SSH, MNC’s, Imperial walkers, hillbilly walkers. One lap

Workout: 3 Rounds
3 man maker buy in before each round of: 20 Tricep Ext, 20 Swings, 20 curls, 3 man makers, run lap

3 Rounds
3 man maker buy in before each round of:
20 big boys with bell, 20 chest press, 20 flutters with bell

Overhead carry to main parking lot. Start on far left side facing the school.

Bells out in front of you, toy soldier march to first horizontal parking line, stop, 2 man makers repeat to the next line. Next two lines was Halo, stop, 2 man makers at each line. Next two lines was murder bunnies, stop, 2 man makers at each line.

ANNOUNCEMENTS: Cannoli Run, tortoise and the hare, read your news letter

COT: Prayers and praises from everyone

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Bear Crawl Kettlebell Dora

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Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am

Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”

Warmup
– Bear Crawl
– Goblet Squats
– Heels to Heaven with Kettlebell
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer with Kettlebell
– Plank (remain in plank, then put right arm then left arm in air)

DORA #1 Bear crawl transit.
– 100 Clean on Curb
– 200 Back Rows from curb (alternate sides after every 10)
– 300 Swings

Partner walk up and down the hill. Alternate between the following with your partner:
– 10 step lunge walk (5 on each side.)
– Farmer’s Carry of both kettlebells.

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Do Overs

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WARMUP:
SSH
Windmill
Merkins
Peter Parker’s

THE THANG:
Do Overs

I created the MXC – Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in the group, do the mode of transportation before the next set.
After Groups I and II are complete, farmer carry bell to the top of Bob Jones Stadium road and back

Group I
Mode of transport: Bear Crawl to cones and back
5 – Manmakers
10 – Curls
15 – Goblet Squats
20 – Bentover Rows
25 – Chess Press on 6
20 – Renegade Rows (1x)
15 – Flutters, Bell High (2x)
10 – Tris
5 – Manmakers

Group II
Mode of transport: run block around parking lot
20 reps
1. Deadlift
2. Shoulder Press
3. Cleans (1x)
4. Swings
5. Lunges
6. Snatches

Farmer Carry to top of hill and back

After challenge was complete, I asked teams for time. 15-20 minutes was average.

I gave the team a “do over” and the challenge was to be repeated but faster.

COT: You were given a second chance. How will you use? What will you do better? Get a faster time. what bad event happened to you: layoff, parenting, divorce. What will you do differently next time?

Improvements: I would shorten the bear crawl distance and bell carry distance.

Music: The Killers – Hot Fuss

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Grok lays it out

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Warm-Up (5 minutes)
• Kettlebell Halo: 10 reps per side (circle kettlebell around head, keeping core engaged).
• Goblet Squat Hold: 30 seconds (hold kettlebell by horns at chest, squat low, keep back straight).
• Single-Arm Kettlebell Swing: 10 reps per arm (light swings to warm up hips and shoulders).
• Dynamic Hamstring Stretch with Kettlebell: 30 seconds (hold kettlebell, hinge at hips, extend one leg forward, alternate legs).
Main Circuit (35 minutes)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit 5 times (7 minutes per round). Focus on form to avoid injury.
1. Kettlebell Goblet Squat
• Hold kettlebell by horns at chest. Squat until thighs are parallel to ground, keeping chest up.
• Targets: Quads, glutes, core.
1. Single-Arm Kettlebell Swing (alternate arms each round)
• Hinge at hips, swing kettlebell to chest height using momentum from hips, not arms.
• Targets: Hamstrings, glutes, core, shoulders.
1. Kettlebell Thruster
• Hold kettlebell at chest, squat, then explosively stand and press kettlebell overhead.
• Targets: Full body (legs, shoulders, core).
1. Kettlebell Single-Leg Romanian Deadlift (alternate legs each round)
• Hold kettlebell in one hand, hinge at hips, extend opposite leg back, keep back straight.
• Targets: Hamstrings, glutes, balance.
1. Kettlebell Figure-8
• Pass kettlebell between legs in a figure-8 pattern, like dribbling a basketball, keeping core tight.
• Targets: Core, coordination, shoulders.
1. Kettlebell Push-Up with Row (kettlebell on ground)
• Perform a push-up with one hand on kettlebell, then row kettlebell with same hand. Alternate sides.
• Targets: Chest, back, arms, core.
1. Kettlebell Russian Twist (seated)
• Sit with knees bent, feet off ground, hold kettlebell, twist side to side.
• Targets: Obliques, core.
Cooldown (5 minutes)
• Kettlebell Arm Bar Stretch: 1 minute per side (lie on side, hold kettlebell overhead, stretch shoulder and thoracic spine).
• Seated Hamstring Stretch with Kettlebell: 1 minute (sit, extend legs, place kettlebell on ground, reach forward).
• Deep Squat Hold with Kettlebell: 1 minute (hold kettlebell at chest, sit in deep squat, focus on breathing).
• Child’s Pose with Kettlebell: 1 minute (place kettlebell in front, extend arms, rest forehead near ground).

ANNOUNCEMENTS:
AMRAP 4 Autism
Convergence
COT:
Addiction
Mental health
Marriage

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