Typical warmup SSH, Windmills, IW

Mosey to the paved path with the half wall between buildings.

10 burpees – Curls, Snatches, Squats …repeat
10 burpees – wall sit with holding bell, then Balls to walls with shoulder tap …repeat
Lunges on command for 20 yards, 40 yard sprint jog back…repeat

Shoulder taps while balls to wall got some grumbling but everyone got through it.  It just looks hard…

Mosey to the patio

10 Burpees – Swings, cleanpress, russian twists

That’s all she wrote!

I’m catching up on backblasts so here we go.  For this one, Peabody was supposed to Q but he didn’t show up so we did a little duck, duck, Q…  Not really sure what happened, but Quack Attack hogs time, and Fire Marshal Bill is a good student.

One random thing that did happen that day… Airborne forgot his bell the previous week and some dude showed up at the end of the workout asking if we left one.  #faithinhumanity

4 HIM rolled up to The Hive this AM, although YHC had promised plenty of burpees.  Actually, 3 showed up…and Peabody rolled in around 0530.  I later learned he was having issues with his dog coming inside, so now we have that excuse.  He didn’t want to share that story with the PAX!  He jumped in and immediately started making up for missed burpees.  Good work Peabody!

We started off with 5 burpees and then a nice warmup jog.

COP:

In cadence.

WM x 10

Squats x 15

Merkins x 10

MC x 15

The Thang:

4 Corners:  Open up each corner with 5 burpees and close with 5 burpees.  Do the for exercises written in chalk in between.

#1 – 10 Curls, 10 OH Presses, 10 Squats, 10 Sit ups

#2 – 10 Concentration Curls, 10 Tricep Ext., 10 Clean & Press, 10 American Hammers

#3 – 10 Hammer Curls, 10 Lunges, 10 Chest Press, 10 LBC’s

#4 – 10 Curls, 10 Dead Lifts, 10 Flies, 10 Sit ups

Rinse and Repeat with a few modifications.

Circle of Abs

Flutters IC x 15

Box Cutters IC x 15

Single Leg Box Cutters IC x 15

Dying CR IC x 15

COT:

Continued prayers for PAX with health issues.  Praises for Assassin’s recovery and my daughter.

Read your newsletter.

Until next time…

Seacrest, OUT!

Seacrest and I spoke about a lot of things, mostly about how much Peabody sucks.  I’m just kidding, we both think he’s superfresh.  Seacrest is the one that sucks cause he can’t post a backblast when you ask him to Q even though you get it done at his AO.  I’m just kidding, Seacrest is superfresh, too…  But seriously, post a BB!

Warmup SSH, IWs, Windmill

The Thang

Good ol Bring Sally Up with a standing kettlebell chest press

After that was the usual 2 rounds of 3 exercises with an emphasis on shoulders

Snatches, curls, squats
Russian twists (where Seacrest somehow made it an arm exercise), Pulldowns, Skullcrushers (single arm)
Swings, Monkey rows, Cleanpress

I almost threw up…  no lie

Fire Marshal Bill and I had a good conversation with some working out this morning.  It went a little something like this:

Warmups were the usual: SSH, Hillbilly walkers, Windmill, Merkins

2 rounds of 3 exercises.
Getups, rows, curls
Russian twist, Pulldowns, Butterfly press
Cleanpress, Donkey punch, Swings

That was basically it

Airborne was welcomed back to the hive today.

Warmup: SSH, Windmill, Hillbilly’s

The Thang:

The trinity (3 rounds of 3 sets of 3 exercises) with 5 KB burpees in between each set

Set 1: 1 arm snatch, curl, 1 arm swing

Set 2: chest fly, pulldowns, merican hammer (russian twist)

Set 3: standing chest press, military press, donkey punch (tricep kickbacks)

6MOM with LBCs / Freddy Mercury’s

Moleskin

Thankful to be here.

3 smart men who want to get better met at The Hive on Friday.

Started with a few stretches and moseyed around the edges of the parking lot. Took bells to the baseball field where we took over the bleachers.

Circuit 1 (Home Run Lap around the bases between circuits)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Home Run Lap around the bases between circuits)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Home Run Lap around the bases between circuits)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Then we repeated the circuits without the HR Trot.

We then partnered to run a few laps passing along the bell.

Partner runs opposite direction, meets him and takes bell
(This was fun)

Repeat

We circled up for a round of pass the duitchie that I stole from Tesh. Did some Mary to round out the 45 minutes. Talked about nutrition and how I need to get my head around it. Thanks Tesh.

Quack Attack here, on this dark and blistering morning 6 brave soles came to the hive for the second Q by Quack Attack. One FNG was present. Rain was pending; however, we all pressed on with the following for the next 45 minutes:

Warm up – side straddle hop, bear hugs, side rotations

top – all in cadence – tricep extensions (left right); good mornings, curls sumo squats; bent over rows, weighted sit ups.

top – baby dips with kettlebell, clean and jerk, swings, goblet squat, reverse plank weighted

top, bent over tricep extensions, one leg deadlift, wall sits (left leg, right leg, curls, out front),  side plank weight hip touches; quick taps, weighted bridge one leg; partner kettle twist.

6 present – one FNG Prays and praises, OUT.

Week 9 of 2017… How are you progressing?

This week was the result of Zima reading my sadclown backblast.  We had 12 show up for a 0.0 workout.  Mosey to the patio for some space that’s a bit more sit-up friendly.

Warmup

Hillbillies x20, Windmill x20, Slow Merkins x15

The Thang

Tight circle for some 99 kettles of beer.  Pass it to the left x36… Pass it to the right x36.  This was more of an exercise in hilarity than anything.

Next came lots of exercises (each down twice):

Plank row x10EA,  bigboy situps x20, military press x10EA, Lat pulldown x20, Vert chest press and hold x5, tricep ext x20, LBC x20,

2 rounds of protractor with each man calling out a new angle.

COT

Prayers for the family of the student that was lost.  This has to be one of life’s greatest tragedies.  Prayers for Dipstick’s family.  Prayers for all the unspoken struggles that don’t feel significant enough deal to bring up…

The mumble chatter at this AO is 2nd to none in my book.