Category: The Hive

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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small but mighty

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WARMUP: Mosey, WM, Moroccan, imperial, merkins, downward dog, honey mooner.
THE THANG: 3 x 15 curls, triceps, one arm overhead press 3 man makers, lap 3×15 kettle merkeins, goblins squats, flutters w press 3 man makers lap 3×15 LBCs w bell, dead lifts, halo 3 man makers lap 3×15 around the world, american hammers kb swings half lap lunges half lap jog.
MARY: box cutters, lbc,s
ANNOUNCEMENTS: canoli run
COT: prayers for the shooting victims at FSU

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Hold it like if your kid

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WARMUP: SSH, Merkins, shoulder taps, wind mills,
THE THANG: series of mostly upper body exercises with the KB on reps of 60s (see picture). After every exercise PAX has to walk to the top of the hill with the KB and back. Bonus: during the whole routine never let the bell touch the floor, hold like if was your kid.
MARY:
ANNOUNCEMENTS:
COT:

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Kettlebells: The Great American Pastime

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WARMUP: mountain climbers, overhead claps, merkins, CDDs
THE THANG: Mozy to the adjacent parking lot where bases and cones were setup to form a baseball field. (Happy Hour’s and my son play on the same baseball team). Each base in baseball has a number associated with it. In order from 1-9, those are pitcher, catcher, first, second, third, shortstop, left field, center, and right field.
Starting at pitcher we did one rep then moved to catcher for two reps, first base for three reps and on and on until we got to left field for nine reps. One full round of the bases is 45 reps. Transportation of kettlebells alternated between farmers carry and overhead carry.
We started with goblet squats then moved on to kettlebell swings. We then got a 6/4/3 double play of flutters with a press. After the double play we resumed our base walking with clean & presses, then the next round was upright rows. For thoroughness, these two rounds we did left handed and right handed.
After the clean/press the Pax called for a 7th inning “stretch” so we did a few honeymooners and downward dogs before resuming. A brief rendition of “Take me out to the ballgame” was heard but thankfully didn’t last long.
Next round was curls and with limited time remaining, we did 20 tricep extensions with everyone at a base of their choice. When it was all totaled up, we were just short of 350 reps.
Not sure if everyone had fun, but everyone now knows that right field is #9!
MARY: skipped it
ANNOUNCEMENTS: Fast Five, newsletter
COT: Family and friend’s health

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Pending Bandcamp Approval

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WARMUP: Thank you <@U061P7HUFRR> warming up the Pax. YHC came flying in hot and managed to get a little additional warm up. Downward dog, honeymooner, windmills, and quad stretches
THE THANG: simple but hard…5 rounds which included 20 reps of overhead presses, curls, bent over rows, and squats – all with hardware then complete a run around the parking lot. Round 5 the rep count was max out until muscle failure. We then moved into partner exercises that involved running and shoulder shrugs.
MARY: Mary will bell…a large number of “Bell”BCs in addition to flutter kicks all while keeping the bell positioned high above the chest.
ANNOUNCEMENTS: Bethel men’s shelter, discussion surrounding the need to communicate to PAX on IR to come out for light ruck option and fellowship. Also, shovel flag handoff Saturday at Alcatraz.
COT: YHC shared testimony about how Christs fingerprints are all over our lives and our need to look up when we are experiencing dark times – he is there in it with us and carrying us through even when it doesn’t seem so.

Guys on IR and coming out of IR. Bubba Gumps son and uncle. Travel mercies for <@U061A5NHBT3>

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2025 – SLT Disruption

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WARMUP: full crew in cadence
65ish SSH for the 65 dudes that were in the circle
Imperial Walkers
Hillbilly Walkers
Peter Parker

Split to boot camp and kettlebells
THE THANG:
Bootcamp:
– Buy-in: 20 bomb jacks, 20 donkey kicks.
– Bear crawl the length of parking lot / whistle = 10 merkins
– Lunge walk parking lot / whistle = 10 jump squats
Kettlebell
– 20 swings
– 5 merkins
– 5 goblet squats
– count down the merkins and squats keep the 20 swings
– Swing progression
– Squat Swings
– Swings
– American Swings
– Rack bell
– slow step back reverse lunge
– press when returning the back leg
– Clean Progression
– Row
– Clean
– Swing
– Snatch

Unbeknownst to the PAX we switched modalities about halfway through. This was to represent the foundation 1 from Q-Source: https://f3nation.com/disruption.

“Because it induces movement, leadership causes Disruption”

PAX were disrupted from their planned morning workout to make sure both Qs saw all the PAX and to push them outside the complacency zone of their established routines. With the leadership, we should expect disruption and embrace it.

Leaders influence movement towards advantage. Disruption is a solid technique to induce movement.

“If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading.”

It is not the goal of the new SLT members is not to manage or govern. It should not be the goal of the Site Qs to manage or govern. Let’s lead!

F3 is not an organization with leaders, but an organization OF leaders. Each man is freed to lead. The particulars of Site Qs and the SLT structure is nice, but let us not be afraid to disrupt when we have a vision for advantage.

Kermit handed 2nd F Q off to Liberty Bibberty
Band Camp handed the Weasel Shaker off to Poppins
Esso handed the Nantan Flag off to Band Camp

It is an honor to be considered a leader in the Fort. But be mindful every member of the PAX is A LEADER. Let’s all be about the business of leading.

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The Swarm

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WARMUP: 12 Moroccan Night Clubs, 12 Windmills, 12 Cherry Pickers
THE THANG: 4 Dora’s each w/300 reps of various thing’s including some hill runs, bear crawls and swamp rifle carry’s for partners.
MARY: N/A
ANNOUNCEMENTS: Convergence, JEAGER, read your news letter, etc.
COT: It is what it is…

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Circle of Pain

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WARMUP: Probably
THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap
MARY: More bell work
ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager
COT: Lots of family in out hearts today

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Return of the Mack -Bubba don’t slack so liberty did

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WARMUP:
SSH
Arm circles
Squats
SSH

THE THANG:
15 minute oyo 10 rep intervals
Bicep curl
Tricep extension
Upright row

Lawnmowers
Upright row
Arm extensions

Merkins on bell
LBC w bell
Flutters w bell

MARY:
Absent

ANNOUNCEMENTS:
Alcatraz convergence
Garbage pickup
Hive convergence
Jaeger

COT:
Health
Parents

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Pyramid of Pain

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WARMUP:
SSH
Moroccan night club
Windmills
Squats
Swings
Merkins
THE THANG:
Pyramid of Pain:

With a partner:
Partner A does the movement
Partner B holds a plank, then switch after each movement
Complete each round plus all rounds before it
Run up the hill after each roubd

R1: Burpee to Overhead x5
R2: Merlin’s x20
R3: Overhead press x10 each arm
R4: Curls x20
R5: Thrusters x20

BONUS ROUND:
500 (ish) swings between you and your partner. Partner not swinging can recover.

MARY:
ANNOUNCEMENTS: several
COT: prayers of gratitude and healing

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