Category: The Hive

Halloween Kettlebells at the Hive

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So admittedly this just a tad late but I’m thankful I have both written and video evidence to reference for my first Kettlebell Q at the Hive.

As I recall It was a relatively cool and damp morning for the day after Halloween but 9 sturdy and resilient PAX plus  one FNG braved their (candy) hangovers to partake in an iron pax inspired beat down courtesy of YHC.

A “professional” disclaimer was provided and we took a quick mosey around the parking lot.  Once we completed a lap we circled up and began a quick warm up.

IW x 20
HW x 20
MC x 15
MNCx 20

After the warmup we grabbed our bells and moseyed over to a portion of the parking lot where I had chalked out the next 30 minutes of pain.

The Thang

The bulk of the workout was divided into 3 sets where the Pax would have 10 minutes to get through each set as many times as possible. Each of these sets were inspired by weeks 2-4 of the Ironpax challenge.

Set 1

10 Merkins (5 each side w/bell)
15 Thrusters
20 Curls (10 each side)
25 Goblet Squats
Once through those exercises you would then complete 1 lap around the parking lot.

After 10 minutes were up we moved right into the next stage of pain.

Set 2

10 Lawnmowers (5 each side)
15 Burpee Jumps (Burpee then jump over the bell and do another burpee)
20 Tricep Extensions
25 Chest Presses
30 Flutters with Bell raised
Followed by another Lap

10 more minutes flew by and we didn’t waste anytime moving onto Set 3

Set 3

This set was pick your poison. Meaning that you needed to do the number of reps cumulatively but you got to pick the method of your pain.

50 Merkins OR Squats
Followed by carrying your bell to a predetermined distance and back.
50 Thrusts OR Lunges
Followed by the same bell carrying lap
75 Curls/Extensions/Flutters
Followed by the same bell carrying lap

After the third set was complete we did a 10 count and then finished with thrusts, squats, and….. I think burpees because we had 30 seconds left.

Back at COT we had the privilege of naming a new FNG who happened to be from Chicago. I suggested Windy City but after that was dubbed as “too nice” we settled on Wrigley (he’s a White Sox Fan)

All told it was a great way to work off the 100 Twix I had the night before. Great work by all who showed. Also, big thanks to Bandcamp for the opportunity!!

 

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4

Nine at the Hive

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Nine at the Hive

Today marked the introduction of lamination at The Hive with the crew once again counting on a partner with station work to #Accelerate.

Began with the standard warm up situations while Welcome to the Jungle’s melodic tunes played…

Station work began with the following exercises…

  1. Skull Crushers x20 while partner executed as many Box Cutters as possible, switch, repeat… (Wake Up Call – Maroon 5)
  2. Kettle bell swings x20 while partner executed as many Air Dramas as possible, switch, repeat… (All Summer Long – Kidd Rock)
  3. Curls x20 while partner executed as many Plank Shoulder Taps as possible, switch, repeat… (Jump – Van Halen)
  4. Break to walk with bell over head while Malcolm chased all PAX with a chainsaw…
  5. Overhead Press x20 while partner executed as many Sumo Deadlifts as possible, switch, repeat…  (Golden Years – David Bowie)
  6. “Out & Up” x20 (most modified to 10) while partner executed as many Plank Cross Unders as possible, switch, repeat… (Crazy Little Thing Called Love – Queen)
  7. Laying Press x20 while partner executed as many American Hammers as possible, switch, repeat… (You Shook Me All Night Long – AC/DC)
  8. That darn Malcolm showed up again…
  9. Upright Rows x20 while partner executed as many Low Slow Squats as possible, switch, repeat… (Fat Bottomed Girls – Queen)
  10. Rinse and repeat while the following played
    1. Down Under – Men at Work
    2. I Want You to Want Me – Letters to Cleo
    3. One last chase back to COT by Malcolm
  11. Finish with 5 minutes of Mary while R.E.M. serenaded us with Everybody Hurts…
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Hive Demented Uno

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UNO was the game with 9 PAX.   Had to amp it up to meet Airborne’s expectations

Each color was an exercise.

Blue ManMaker

Red Louganis (Skullcrusher into Big Boy Situp but keep your arms extended)

Green Curls

Yellow Triceps

The number was the reps. 0 is 10 reps. Play like normal UNO.  Each PAX takes a turn playing a card.  Either match color or number.

SKIP = run a lap

Reverse = Repeat last card

+2 = Pick two of the exercise and do 2 Reps

+4 = 4 Reps of all 4 exercises, then pick a new color

WILD = pick a new color

If you can’t play a card, draw one.  Rule was to do a BombJack for each card you need to draw.

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Office etiquette

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I kept asking “what is a kettle bell” as my frequency of attendance at KB workouts can be counted on two hands- maybe one.  Somehow I was tapped to lead and thankful that I did.  Getting outside of the comfort zone and breaking routines is refreshing.

Warm Ups: Moroccan Night Clubs, windmills, lap runs with shuffle

The Thang

  • Round 1 10 reps
  • Round 2 15 reps
  • Round 3 20 reps
  • Round 4 10 reps

 

  • Goblet Squat
  • Tricep Extention
  • Curl
  • Shoulder Press
  • Windmill (Crowd pleaser)
  • Lunge-Row
  • Swing
  • Lawn Mower Pull

Naked Man Moleskin

Great group this morning and truly appreciate being shown the way to better form and technique.  Good to end a tough cardio week on focused strength.  Highly recommend Hive attendance.

 

 

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8

Pastor of Pain

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YHC was asked to Q at the Hive by a HIM named Band Camp and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q’d at my home AO #Cannonball by Survey Says! and I named it the Pastor of Pain after him.

We started with a basic Traveling COP with some SSH, MNC’s, Low Slow Squats and some basic Arm stretches. We eventually made our way to where I had a few cones set up about 10 parking space’s apart from each other and began:

The Thang was basically a ladder:
Begin at Cone 1 with 10 Man Makers then Broad Jump with the Bell in hand to the second Cone and do 10 Snatches then Broad Jump to the third cone and do 10 Turkish Getups then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 20 Wood Choppers Lunge to the second cone and do 20 overhead bell Presses Lunge to the third cone and do 20 Bell Swings then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 30 Goblet Squats Bear Crawl to the second cone and do 30 Curls then Bear Crawl to the third cone and do 30 Bell Merkins then overhead bell carry mosey all the way back to the first cone.

Repeat the Thang again in Backwards order starting with the 30 reps segment.

Last thing to finish the time I Beta tested a part of our First Lake Wylie CSAUP “Nessie”. Basically a kettlebell high plank shoulder to shoulder bell pass/Indian run style if that makes sense then same thing kinda but head to toe bell pass. Beta test worked because everyone hated it.

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Band Camp

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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5

The Hive is alive!

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7 HIM showed up on this muggy morning for some solid acceleration and an acceptable amount of mumblechatter.

The warm-up:

20) side-straddle-hop

20) Merkins

20) Low slow squats

 

The Workout:

90’s rock playing while PAX circles up. In order to throw a curve ball their way, I told the PAX that we would be switching kettle bells after each routine. They complained for a second which always makes the QIC feel good!

20) Kettle bell swings

10) Burpees OYO

RUN across parking lot. Move one spot in circle to the next bell.

20) Big Boy sit-ups w/bell

20) Triceps extensions

RUN ”  ”

10) Lawnmower pull per arm

20) Skull Crushers

RUN ” ”

25) Merkins OYO

10) Halo each way

RUN ” ”

20) Curls

15) Squat press

RUN ” ”

25) 4 count superman flutter

20) Kettle bell high pull

RUN ” ”

20) bomb jacks OYO

30) Kettle bell bus driver. I realized how difficult this was so I decreased the reps to 10 and had I not I think Uhaul may have thrown his Kettle at me. This move basically is like turning a steering wheel.

RUN ” ”

10) side-to-side sumo squats

10) Kettle bell row per arm

RUN ” ”

 

We repeated this until our time was up and then moved back over to COT for announcements and prayers.

Huge thank to Band Camp for the opportunity to lead these men and I look forward to doing it again soon!

 

 

~Slash

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7

The Hive: Move to Gain

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We had real men of genius show up at The Hive today. It was cooler temps and we took advantage of them. 12 of us decided to pick things up and put them down and get better this Friday morn.

FNG brought in by 3D kept up nicely and we had Lone-star, guest of U Haul’s from TX visiting The Hive. Very much appreciated!

The Thang:

Disclaimer and Welcome

Mosey to light poles for dynamic warm up

  1. SSHs
  2. Carolina Dry Docks
  3. Imperial Walkers
  4. Squats
  5. Moracan Night Clubs
  6. Butt Kickers
  7. High Knees
  8. Shuffle L/R

Grab our bells and mosey to far side of lot

3 Rows of exercises

1st Round = 15 Reps, 2nd = 10 reps 3rd round 5 reps for each row of movements

  • Kettle-bell swing
  • Single & 10 double
  • Two arm bent row
  • Figure eight
  • Goblet squats
  • Upright row
  • Dips

 

  • Lunge press
  • Sumo upright row
  • Curls L/R
  • American Hammer
  • Bench press L/R
  • Plank Rows L/R
  • Tri Extension

 

  • Flutters
  • Hello dolly’s
  • Freddy’s
  • Deadlift
  • Sidestep upright row
  • Kettlebell Merkins

Wrapped up with a thought about we have to move in order to gain. We need to get up and post if we want to get fit. We have to go to work and get a pay check…….the same is true for our relationships. We have to engage in order to grow and get closer to another……M’s 2.0s and Sky Q. Take the steps necessary to gain more in those relationships and don’t wait to the lows of life and the valleys to tell them you love them.

Thanks for the Q Band Camp……always honored to lead!

Cake Boss

 

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1

Red Bird flies in from Morocco

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15 PAX gathered for a VQ from Red Bird…it was also his second post (he was an FNG a year ago and lives/works/serves in Morocco). Red Bird took the warmup; YHC handled the thang.

Being Red Bird’s first Q and only his second post, the PAX did significantly more reps of some exercises than typical….Imperial Walkers past 25 get a little more taxing than expected.

Warm Up – Red Bird

SSH x 26
IW x 28
HW x 24
Al Gore + Moroccan Night Club x29
Windmill x 23 (yes…you read that right..these will get to ya)
Downdog –> Updog
Merkins x 10
Al Gore + Moroccan Night Club x27

Mosey slowly around parking lot – burpee at each light pole

The Thang – Band Camp

Circle up
PAX is shooting for 225 PAX through the course of the workout. The American-style school where Red Bird works has 225 students.

25 KB Swings
10 Single-arm squat % press, right
25 KB Swings
*At this point, Tesh corrected my form on the swings–my back was curving too much. Always grateful for correction offered up, whether it’s the form on an exercise or my behavior. We need to get our egos out of the way when correction takes place. Personally, YHC would much rather be corrected in front of 14 PAX than hurt my back and be on IR for 14 weeks.
10 Single-arm squat % press, left
25 KB Swings
10 Single-arm squat % press, right
25 KB Swings
10 Single-arm squat % press, left

5 Burpees
5 Manmakers
4 Burpees
4 Manmakers
Total of 9 each. Only .09% of the population in Morocco is Christian.

Mosey over to concrete pad outside of the gym area.

Downdog –> right leg high, bend knee/open hip
Repeat on left side

Wall Sit
3 Burpees down the line from each side
BTTW
10 Merkins (upside down against the wall)

25 KB Swings
10 Thrusters
25 KB Swings
10 Thrusters
25 KB Swings
10 Thrusters
25 KB Swings
Seated Forward Bend
25 KB Swings

There was some debate over the math, but YHC is pretty sure we got to 225…..possibly a little more….

NMM:

Band Camp:
Great to share the gloom with Red Bird, a HIM living out his faith. His life demonstrates so much of Q-Source quadrant 2 in tact: Impact, Influence, Missionality, Targeting…“If you want to learn how to run faster, just find a faster man. And chase him until you catch him.” If you want to learn how to accelerate your 3rd F, just find a man moving through his faith ahead of you. And chase him until you catch him.

Sidenote:
As you read Red Bird’s words remember, Red Bird has only posted twice. However, he has clearly dug into the F3 lexicon and ethos. Great to see the support that F3 can provide even removed from the proximity of other HIM. I also read this in light of how I saw him respond to his call. Leaving a comfortable job in a place he knew with his family (including his two small girls) to head to a much less welcoming environment…T-Claps to him on continuing to do what he and his M knew they should do.

Red Bird:
It’s difficult to do what you know you should do. Getting up at 4:45am to post, being patient with your wife even if she’s not patient with you, putting in the extra unpaid that is sometimes required at work to do your best. That’s why we revere the HIM – he does what is necessary to do what is good for Group Advantage. Especially in the USA, where it’s in our national collective DNA to honor the disruptors that came before us to create this great nation.

In Eastern cultures, though, the disruptor is not revered. He is a problem. He is going against what centuries of lived experience have proven to be ideal. For a man to disrupt the Status Quo, he could lose everything – the support of his family, the respect of his wife and kids, his job, everything. For a man in an Eastern culture to break out of Disadvantage, he must be 100% certain that the Advantage is worth it, because there is no going back. Most likely, will be alone in his pursuits.

Remember that the Group Advantage is worth the Course of Action. Be 100% certain. Be thankful for the support in F3N, and pray that your brothers will not leave you alone in your pursuits.

—
Band Camp dismissed

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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6

The Hive Freshly Paved

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I showed up for my VQ KB workout at The Hive to find a freshly paved parking lot.  Apparently Bandcamp has a lot of pull!  It’s nice going home without road rash and stones in the front seat.

The workout consisted of the following warm ups exercises.

  • SSH
  • Windmills
  • Cherry Pickers
  • Moroccan Night Clubs
  • Little and big arm circles
  • Imperial walkers
  • Peter parkers
  • Parker peters

A slow mosey with butt kickers and high knees.

Exercise Round 1

Phase 1 consisted of 6 exercises.  Each exercise was was done in in 20 counts.  Once completed we repeated with the count being 15, then 10 then 5.  The exercises were:

  • Two handed squat and overhead press
  • Plank rows
  • Curl
  • Merkins
  • Two handed swing
  • Tricep press

Exercise Round 2

We ran to the bottom of the hill near the stadium.  At the bottom we did:

  • 10 Single arm clean and press (10 each arm)
  • 10 Overhead lunges (10 each leg)
  • 20 Goblet squats
  • 20 One handed swings (10 each arm)

Once we were done with this we ran about half way up the hill, did 10 Burpees and 10 BB Sit-ups, run down the hill; rinse and repeat X3.  After the first set an audible was called to go to 15 each and then 10 each on the next two sets.  (Time was running out and we wanted to get them all accomplished).  We ended up getting through the second set when it was time to return for COT.

COT

  • Bandcamp has a friend coming in next week, his second F3 workout, and will be leading the warm up.  Please come to The Hive next week to support these guys.
  • UHAUL has his VQ, I believe Wednesday.
  • Prayers for safe travels this week.

I appreciate the opportunity to lead, it was a lot of fun and a  great group!

Thank you Bandcamp!

 

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