Category: The Hive

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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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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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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First Timer at the Hive

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Always fun to Q a workout your not overly familiar with so figured I’d give the pax a little something different than what they’re used to in a kettlebell workout.  Special thanks to Shady who brought his arsenal of KB’s to share w/ Jedi, Dirty Harry and myself.  Otherwise we would have looked really stupid w/ our 15 pound colored shake weights.

Started out by doing a quick mosey around the big lot holding our KB’s.  From there we hit the warm-up:

  • 20 SSH, 10 thrusters, 20 alternating merkins (one hand on a KB at all times, switching hands each merkin), 10 big boy sit ups w/ KB press and 10 KB halos around the head clockwise and counter clockwise.

Ran the guys w/ our KB’s down to the far end of the lot adjacent to the football field and we got started:

4 cones set-up (1st at the far end of the lot), the next 3 about 8 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.

    • Exercise #1 – wood choppers – It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  20 reps per side, then lunge walk, run, bearcrawl back to your KB (wait for pax, those waiting did upright rows), then
    • Exercise #2 – jump squats x20.  Lunge walk, run, bear crawl 2x the distance (those waiting for pax to get back did sit ups w/ KB), then
    • Exercise #3 – curl thruster combo (curl KB, drop down into a squat and press it over head) x20, then lunge walk run, bear crawl 3x the original distance.
    • Exercise #4 – finish off w/ KB toe touches x20.  After that we ran to the bottom of the hill right next to the stadium

Starting at the bottom, do the exercise and rep count i give you and then run w/ your KB up the hill stopping at each light pole to do the same exact exercise & rep count until you get to the top of the hill, then do it one last time, then run down the hill and wait for the 6 (and the next exercise).

  • Exercise #1 – American hammers x10 (only count the right side) – 50 reps by the time you’re to the top
  • Exercise #2 – old fashioned skull crushers on your back x20 – 100 reps
  • Exercise #3 – shoulder press / tricep extension combo move x15 – 75 reps

Once we finished w/ the hill work, we ran to the start of the big lot where we parked our cars and bear crawled the entire width of the lot w/ our KB’s in hand until we made it back to COT.  End result was about 1.6 miles, tons of reps (tris and shoulders fully smoked) and a pretty quiet COT lol.  Prayers included Jedi’s school / crazy life right now, Pax that haven’t been out in a while (get a hold of them and get em back), kids / marriages and safe travels.

Thanks to Band Camp for giving me the torch for a day – had a blast.  The guys rocked it.  Until next time.

ChaChing

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4yr Hive-iversary

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12 PAX gathered in the humid pre-rain gloom on Deacon’s 40th Birthday for a workout marking the four years since #TheHive shovel flag was first planted.

With current and former Site Qs on hand, the Q was split 3 ways. YHC took the first 10 and last 5, Tesh and Longshanks had 15 each.

The Thang:

Warmup – Band Camp
– SSH x40
– Windmill x10 (slowcount)
– Mountain Climbers x10 (sloooowcount)
– Parker Peter x10
– Peter Parker x10

Bro-ga sequence
– Honeymooner
– Down Dog
– Right leg high
– Right foot between hands
– Move right hand inside right foot
– Push right knee out further to the right
– come down to elbows and hold
– Return to high plank
– repeat on left side

Kettlebell flow
– Deadlift
– Goblet squat
– Right lunge
– Left lunge

Handoff to Tesh:

Single arm overhead press
– start with bell up
– come down on a 3 count
– press up and count the rep
– 10 each arm

Partner up – try to find similar bell size
Stand about 40 yards apart
One partner does 10 KB Swings, other 10 snatches (5 each arm)
When finished with your reps, put your belly down on the ground
Your partner will either be down on the ground or finishing up. If they’re down, both of you pop up and sprint to change places. If they’re finishing up their reps, wait for them to finish and their belly to hit the ground, then pop up and sprint to change places.
Continue for 7 minutes.

Double arm tricep extension
– start up
– come down on a 3 count
– press up and count the rep
– 10 reps

Handoff to Longshanks

Ladder:
– 5 manmakers
– 10 deadlifts
– 15 goblet squats
– 20 curls (10/side)
– 25 big boy sit-ups with bell
– Run to the end of the parking lot and back
Rinse and Repeat 3 times

Back to YHC for some core (flutters w/ bell, american hammers, and Deacon called some leg raises) a message on Kennedy’s “We choose to go to the moon” speech. https://youtu.be/kwFvJog2dMw?t=19

“We choose to go to the Moon in this decade and do the other things, not because they are easy, but because they are hard; because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one we intend to win, and the others, too.”

That we choose to do the hard things because they are hard. (Here’s a personal list for me. 1st F: posting in the gloom to increasingly challenging workouts; 2nd F: reaching out to a PAX I don’t know well, but know is struggling; 3rd F: praying aloud with my wife/discussing my faith with someone whose beliefs I don’t know.) Because that difficulty measures us. It forces us to organize our energies to accomplish the challenge.

Grateful for the opportunity to serve as Site Q and to strive to be better among men that inspire me to keep going.

– Band Camp dismissed

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Thrive at the Hive

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We had 14 at the Hive for a fun filled workout with the KB this morning.  Did a short intro and disclaimer with a slight stall tactic to wait on PAX to catch up from coming in hot.

Off we went on a slow mosey around the lot and circled up for the warm-up

30– SSH’s (slight mumble chatter prompted YHC to stop)
10– Merkins
20 – Moroccan Nightclubs

The Thing

Grabbed the bells and a slight mosey over to the featured portion of the Pain.  Strategically taped to the back of the trashcan was our Paper o Pain with 15 Exercises on it.  The plan was to do 30 of each exercise with a run across the parking lot in between.

 

Curls
Goblet Squats
Overhead Claps

LBC’s

Triceps

Short Switzer to talk about Mentorship and impacting others.  Think about who you are mentoring ie Home, Work, F3, etc.

Chest Press

American Hammer

Deadlift

KB Swings

Calf Raises

Another short switzer to see if anyone had any stories to share about mentoring. YHC talked about the 3rd F event last week and the impact it had on me and how I’m using it to challenge others.

Last round:

Flutters

Lawnmower Pulls

Dips

Skull Crushers

Step Ups

Wrapped up with a nice lunge walk and bell pass through before circling up for COT.

Appreciate the invite BandCamp!

Bass-O-Matic

 

 

 

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4

Leg Day at The Hive – Friday, May 17th

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12 men joined YHC at the Hive to make a baker’s dozen of PAX ready for a kettlebell beatdown.

Warmup

  • mosey around the parking lot
  • 25 side straddle hops
  • 5 burpees OYO
  • 11 windmills
  • 5 burpees OYO
  • 10 peter parkers
  • 10 parker peters
  • 10 4 count mountain climbers
  • mosey back to bells

The Thang

Pax lined up on one side of the parking lot. Will do a series of 4 exercises, run at 75% speed to the other side of the lot for another series of exercises, then sprint back to start to rinse and repeat.

First set 

  • Side 1
    • 10 single arm thrusters – each arm
    • 10 overhead lunges – each leg
    • 10 goblet squats
    • 10 kettlebell swings
  • Side 2
    • 10 big boy sit ups
    • 10 burpees

Rinse & repeat x 3

Second set

  • Side 1
    • 10 snatches – each arm
    • 10 sumo high pulls
    • 10 single arm rows – each arm
    • 10 overhead press
  • Side 2
    • 10 big boy sit ups
    • 10 burpees

Rinse & repeat x 3

Extra credit

  • 25 LBCs
  • Captain Thor to 3×12

Announcements

  • Convergence

Prayers

  • marriages
  • churches
  • personal issues
  • travel
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Bottoms Up at the Hive

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About a year ago, YHC successfully evaded a request from Tesh to Q at the Hive, citing lack of experience at a kettlebell AO – and a lack of a kettlebell – as sufficient reason to decline. He never asked again. Band Camp comes along and won’t take “no” for an answer, providing sufficient responses to all my excuses. So, here we are. Jedi’s first post at a kettlebell AO ever, and he’s given Q responsibilities. This’ll be interesting…

0514:45 rolls around and just as I’m about to give the disclaimer, 38 Special rolls in without any sign of urgency, so we patiently waited for him to gracefully park the car and meander to the group. A disclaimer was given with a half-hearted apology that I truly have no idea what I’m doing, and off we went on a mosey around the parking lot. Threw in some knees-to-chest, heels-to-butt, and toy soldiers to get some mobility in before circling back up where we started.

COP

  • 10 Windmills IC
  • 20 Moroccan Night Clubs IC
  • 12 Hillbilly Squat Walkers IC
  • 10 Merkins IC
  • Downward Dog with cross-body reach, through to honeymooner, then recover

Slowly walk a few feet over with the bells to line up with the cones that I had (apparently mysteriously) laid out across the parking lot. Basically, every row of parking spots had a cone, making for 6 cones (no cones were placed in the lines where we parked, since I didn’t know where people park at the Hive). Anyway, lunge walk with bell held inverted goblet style, twisting and lowering the bell to both sides before standing up and taking the next step. This was to be our mode of transportation forward. When we got to a cone, lose the bell, run back to the curb at the edge of the parking lot by the school, then back to the cone where we would all do the exercise together-ish. Then lunge walk to the next cone (as before), run to the curb and back (as before), exercise, etc.

Exercises on cones:

  • 20 Renegade Rows per arm (somehow this was a new exercise to the PAX; maybe they know it by a different name?)
  • 50 Toe touches (on your back, legs straight up, hold bell “bottoms up” style and touch toes)
  • 20 Bottoms Up Arnold Presses per arm (hold handle with the bell sticking up rather than resting on forearm, hand facing in at shoulder level then forward at the top of the press)
  • 20 Single Leg Deadlifts per leg (holding bell in same side arm as leg that goes up behind)
  • 50 Overhead V-Ups (um…hold the bell overhead and do a V-up)
  • 30 Crush Chest Presses (kneeling, squeeze bell between open hands rather than holding it with the handle or even using your fingers, then press straight out in front and bring back to chest)

That was fun. We still had maybe 6-7 minutes left, so we did a little AMRAP Gorilla Complex until time was up.

One arm at a time, do:

  • 8 bicep curls
  • 8 upright rows
  • 8 strict presses (preferably bottoms up)
  • 8 triceps extensions
  • Lose the bell and do 8 normal merkins
  • Switch arms and do it again

That brought us to 0559, so we grabbed the bells and returned to COT to wrap up at 0600.

Fair amount of mumblechatter, lots of quiet. Slow and steady, but we still pulled in a mile of running. For those wondering, holding the bell “bottoms up” style engages more stabilizer muscles through your forearm and makes you focus on good form. Most of us realized a significant difference between our two arms when holding the bell differently, as our non-dominant arm usually lacks the stability of the dominant one.

So, that happened. I can now say I’ve done a kettlebell workout. See you again in two years.

Jedi.

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15
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10 at the hive for a Go Ruck inspired Kettle Bell workout

Warm-up began with:

  • Short mosey
  • SSH
  • Moroccan Nightclubs
  • Hillbilly Walkers
  • Imperial Walkers
  • Windmills.

We then moved to the side of the parking lot to complete the body of the workout

10 sets of:

  • Suitcase carry of bell to far end of parking lot and back AFAP (switch hands at far end) *Tesh estimated this to be 80 yards each way.. Far more than the 50 that I had intended…
  • Once back 10 Goblet Squats and 10 Swings then repeat
  • Final 5 sets had 10 Lunges, 10 Plank Pass Through, and 10 Overhead Press added to reps due to mumble about how easy the back-blast would be to write

Finished at exactly 6:00… Just like I had planned…

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