Category: The Hive

Never Forget. 9/11/01. The Hive.

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Never Forget. 9/11/01. The Hive.

Disclaimer.
Light stretch- mosey to shovel flag. Stats on losses that tragic day, and remember we are still losing people everyday from issues caused on that day. Pledge of Allegiance.
Dynamic warm-up.
Circle up with bells.
20 single handed KB swings each hand – 10 Merkins, repeat down to 8, 6, 4, 2 on the merkins.
Take a lap
Complete the following exercises
KB Squat, Snatch Press, Alternating Lunge, Merkin with hand on bell, single arm curls r and l. first set 20, second 15, third 10, forth 5.
Mosey for a lap.
Circle up for abs.
COT.
Prayers for kids and teachers.

Prayers to Cash and lifting up his family as he lost his battle with cancer. JAY GRIGGS 52 CASH.

Never Forget.

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The Sweati 2020

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The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

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It’s a keeper!!

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We did some warmup, SSH, Windmills, Cherry Pickers, Arm Circles, Imperial Walkers, Hillbilly Walkers, Hip Openers

Main Event

5 Rounds. Each Round has it’s mode of transportation.  There are 5 exercises that were repeated each round. Do the 1st exercise, then do the transportation, do 2nd exercise, etc.  When done with all 5 exercises.  Repeat with the 2nd transportation.  Added some * options to modify harder if needed.

Transportation

Sprint – 2 aisles

Side shuffle – 2 aisles  *add bell

Lunges – 1 aisle *pass thru with bell

Bear Crawls – 1 aisle *Crawl Bear back

NUR – 2 aisles

Exercises

Curls – 10 ea arm or 20 both

Squats – 10  *20

Overhead Press – 10 ea arm

Tricep Ext – 10  *20

Swings – 10  *20

We almost got thru it all

Airborne told me IT IS A KEEPER!!

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The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Q-School at The Hive

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13 in the gloom for a KB edition of Q school. We split the Q four ways with all #TheHive Site-Qs.

Uhaul
there was dynamic stretching… And there was a playlist

Longshanks
***(cickets)***

Tesh
Core: Instruction on how to perform a more effective Peter Parker that stretches your hips and taxes your core.

Your core muscles are exercised to a greater extent when combined in a muscle chain with whole body movements or statics. Asymmetric lifts require you to maintain a solid core in order to maintain control through the movement. PSA, don’t do targeted ab exercises then full body movements. If your abs are tired, your body will recruit other muscles to compensate, and injuries are much more likely to happen.

Next is Jack Webbs but with 1 Snatch x 2 Overhead Squats (per arm) up to 5.

Break after sets 2 and 4:
1st break: Plank exercises, southern gentlemen (single arm merkin if you got it), northern aggressor (single arm merkin). Typewriter merkins.
2nd break: Hammer toe – In plank with feet shoulder width apart, draw a box with your right foot, tapping each corner (up, out, down, back) 4count x10 each leg

Last is the single leg deadlift. Remember, left leg is more balanced to hold the weight in your left hand.

Include some balance exercises in a workout to improve the performance of your central nervous system. It will also help you recruit more muscle cells when you want to go heavy…

Band Camp
Advisory about Kettlebell workouts.
Guys choose to show up to a KB AO for lots of reasons. Be mindful of these reasons when planning a workout. Often PAX wanting less mileage (injury, heavy running that week, etc.) will choose a KB AO. If you integrate running, choose a lap or area that is easy to modify. If you do a lap, it’s simple enough for PAX modify by cutting the lap short or altering the route.

We did a lap around the parking lot stopping in on the 3rd turn.

Suggestion about planning a message into the way you structure the workout. Being ready for the unexpected, like thinking there will be a continued plank exercise but the Q says follow me and gets up running backward the loop you started.

Some talk of counting in cadence and the procedure

  • Next exercise is:
  • Exercise positions–>MOVE
  • In cadence
  • EXERCISE
  • 1, 2, 3, __

Scalp has never Qed (the man is super-fit…Site Qs get this guy on the schedule!). He came in and called some merkins.

Some manmakers to finish out

Discussion of Qing with an FNG present and how the naming works. Sometimes naming is a huge part of what helps a guy come back or prevents him from ever posting again. It isn’t often about the name itself, but the process. Be willing to lean on the guy who EHed a FNG before COT about name ideas.

Post-workout:

Slapshot got his Laces In shovel flag back in a burpee race with Tesh, himself, and YHC.
Tesh uses a modified wide-leg burpee which may cause the Louisville PAX some grief, but he is undeniable in speed and determination. Shady-level “fun” was had!

Thanks to Esso for stringing this Q-school together.

-Band Camp dismissed

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Is it the Humidity or is the Workout Challenging?

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5 PAX at the Forest Hill temporary location for the traditional Friday kettlebell #TheHive.

Kept it simple this morning:
Warm up
– SSH x20
– IW x10
– HW x10
– Yoga
– run a lap

Every Minute on the Minute (EMOM):
1st minute: 20 Kettlebell Swings
2nd minute: 10 burpees
20 minutes
Total: 200 KB Swings, 100 burpees

Run a lap

Had planned an AMRAP, but felt more like keeping the PAX together and unified. It is good to be together. We did all these in cadence:
– 15 Mountain Climbers (30 total)
– 30 Goblet Squats
– 10 Overhead Press (5 each arm)
– 5 burpees (in cadence: 6-count)
We finished 3 rounds, which was just enough to reach 500 burpees collectively (made up for some missing burpees from earlier)
Added 9 snatches each arm

Brief message on how we pass along our programing to our kids…for good or bad. Reprogramming has to happen on ourselves first.

Announcements the second iteration of the Hive on Saturdays at Domtar tomorrow. 6:30 boot camp start.

Prayers for 3Ds family traveling
Prayers for patience

-Band Camp dismissed

 

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