Category: The Hive

Mucho Chesto

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WARMUP: mosey with toy soldiers and karaoke. Then SSH, windmills, mini mucho chesto and Peter Parker’s
THE THANG: 20 air squats with ass in grass, 25 chest press, 20 KB Squats, 20 shoulder press, 20 split squats, 20 skull crushers. Take a lap. Every Minute on the Minute (EMOM): 11 merkins for 10 minutes. Take a lap. 20 air squats with ass in grass, 25 chest press, 20 KB Squats, 20 shoulder press, 20 split squats, 20 skull crushers. End with Airborne’s Hip Exercises
MARY:
ANNOUNCEMENTS: trash pickup moved to 10/8
COT:

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War eagle swoops down to attack the liger

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WARMUP: yes…ran up the hill by the football stadium for SSH, windmills, merkins, Moroccan night clubs, squats, and some stretching of the shoulders.
THE THANG: deck of cards was the game. Every 6 cards we ran about 100 yards and back. And let’s just say the exercises didn’t line up so well with the cards.
Diamonds: 2-7 were merkin with a KB pull; 8-A (fan favorite) we’re man makers
Spades: 2-7 lunges with bell; 8-A squat thrusters
Clubs: 2-7 flutter with a press; 8-A American hammers
Hearts: 2-7 curls; 8-A KB swings
MARY: nada
ANNOUNCEMENTS: 10 year coming up
COT: prayers for YHC’s M for job offer (which she got the next day), health for friends and families, schools and kids

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Turkish Bapstismal Getup

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WARMUP:

yes….SSH for the stragglers to start, then a few of the standards: IW, Burpees, Shoulder Tap, Yoga, Slingshot, Halos, slight moseys, windmills with the bell low and high (not a crowd pleaser)
THE THANG:
Dan John’s Humane Burppee – look it up. It’s good stuff
Series of 5 reps with some moseys occasionally
– Cleans
– Racked Reverse Lunge
– Single Leg Deadlift
– Racked Bulgarian Split Squat
– Single Arm overhead press

The fun bit was a table of Dixie water cups set up. We did Turkish Getups with the water cups in our hands. Then Turkish Getups with the water cup resting on our knuckles. Good times. A few guys got wet; all of us were challenged

Finished with burpee snatches and pigeon lunge

ANNOUNCEMENTS:
Virtual Sweet Tooth run tomorrow 5am
10 year convergence tomorrow 6:30am
10 year hang at the Print Shop tomorrow at 5pm

COT:
Prayers for Grout’s sister and her four children on the loss of her husband

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Tax Man Cometh

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WARMUP: SHH, IW, squats, run a lap in silence to remember Liza Fletcher. Lady from Memphis that was kidnapped, assaulted, and murdered while out on her morning run. She was a friend of my sisters and this hit home for me.

THE THANG: 3 rounds max reps you vs partner. A 100 dash was the timer for each exercise for each person. Upon completion of the exercise each person shared their total rep count. The person with the fewest reps had to do Burpees. Total number of burpees was the rep count differential after each exercise.
Round 1: curls, Uhauls, swings
Round 2: hammer curls, squats, tri extensions
Round 3: merkins on the bell, deadlifts, lawnmower pulls

Bonus: Sugar bug and Slash teamed up to tie every round. As a result they received burpee penalties every round.

My merkin form was called into question by Band Camp. I think this is purely a result of his kettlebell weight being 52lbs vs my 45lb. Band Camp had burpee penalties every round 🙂
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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KB Mashup

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7 showed up this morning at the Hive to the sound of Garth Brooks. Uhaul knows how much I dislike it so he made sure it was playing loud. We debated on what music to play for a bit and settled on 90’s Alternative.
Warm-ups consisted of several dynamic arm and leg stretches along with a plank routine to stretch out the back and hips.
The Mash-Up:
Each routine consisted of three exercises in each set with the fourth combining all three exercises. Here are the five routines:
• HALO
• ROUND THE WORLD
• SMURF ROTATION
• COMBO

• RACKED SQUAT
• RACKED LUNGE
• CALF RAISE
• COMBO

• PLANK PULL THROUGH
• ROW
• CURL
• COMBO

• SWING
• WINDMILL
• SHOULDER PRESS
• COMBO

• GOBLET SQUAT
• SKULL CRUSHER
• LBC
• COMBO (Most difficult, from squat transition to ground and back up to your feet after LBC)

First round 10 reps, second round 5 reps with some running in between rounds. Lots of discussion about Ben and JLO and their movie careers.
Great job everyone!

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1997 Was Different for All of Us

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Did you know that the Hive has moved to the Laces In parking lot? I did not… until today.

COP
SSH x 20
Low Slow Squat x 10
Moroccan Night Club x 20

Disclaimer, move to start point. Playlist set to Dispatch.

WEINKE
Use parking rows as pain stations
11 Reps Each Stop

Method of Travel
Rounds 1 & 2: Lunge walk to each row
Round 3: Bear Crawl KB Drag

Stop 1
Halos
Kid Launch

Stop 2
One Legged RDL both sides

Stop 3
Tricep Extensions
Curls

Stop 4
Goblet Squats
Cossack Squats

Stop 5
KB Swings
OH Press

Stop 6
Burpee Snatch

We completed 2 and ⅔ rounds and headed back to start for some Mary

Mary
Kettlebell Core Work
American Hammers x 10
In & Outs x 10
Flutters w/press x 10
Z Press x 10
WWI Sit Ups x 10

And Airborne took us home with some hip work.

Things I learned today during the mumble chatter:
UHAUL is not much younger than Anchorman
UHAUL never smoked weed in high school
If someone calls you asking for your SSN, don’t tell them
Sugarbug’s shorts are now the F3 The Fort Murph Uniform
Bear Crawls with a KB drag are “merciful” in the words of Airborne

Announcements
The Fort 10 Year coming up
2nd F Lunch at Tega Cay Deli today

Prayers/Praises
Shower Curtain on the mend. Visit him. Text him. Call him!
My M and our family as we grow. 2.4 coming soon

Punch List out.

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A Deep Flush

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It was a beautiful morning in The Fort for 9 HIM to get decked by the cards of pain!

Quick warmup and off to the cards. The weinke was as follows:

A = Run a lap
K = Murder Bunny with Bell
Q = Bear Crawl with Bell
J = 10 Man Makers
♦️ = Curls
❤️ = V-Ups
♠️ = Snatch
♣️ = Squats

We got through 75% of the deck, but there was 100% of pain.

– JWow

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12=45

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WARMUP:
Tesh called 10 SSH
Band Camp:
IW
HW
Slight mosey
Merkins
Moroccan Night Clubs
(Then I realized Tesh had handed the Q over completely)

THE THANG:
4 min w/o setting the bell down
30 sec 1 hand swing R
30 sec 1 hand swing L
30 sec racked reverse lunge R
30 sec racked reverse lunge L
30 sec clean R
30 sec clean L
30 sec squat & press R
30 sec squat & press L

Mosey/Yoga/burpee in between rounds
Got 3 rounds….was challenging

Burpee snatches

MARY: Airborne’s hip routine

ANNOUNCEMENTS: everybody likes reading David Goggins apparently

COT: prayers!

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