Warmup

• 20 Side straddle hops
• 10 Windmills
• 10 Merkins followed by 10 mountain climbers
• 20 Shoulder rolls
• Mosey around the parking lot, grabbed kettle bells and proceeded to the thang

The Thang

• Squat and Press x15 followed by Figure 8 Curls x10 each arm
• Single Arm Swing X10 each arm followed by Single Arm Row x10 each arm
• Wall squat / x10 kettlebell raises while squatting followed by wide arm merkins x10 each arm
• Overhead tricep extensions x20 followed by Chest press x10 each arm

Repeated above sequence adding 5 reps to each exercise and proceeded to parking lot with kettle bells for leg death…

• Sprint to fence
• Jog backwards to first light
• Lateral shuffle to second light
• Squat jump to last light

Repeated above sequence and mosey back to starting points for abs

• 5 captain thors
• 10 flutter kicks
• 20 LBCs
• 5 burpees

Moleskin

The workout looked much easier on paper. A few of the guys were doing the YETI the following morning so I’m sure they were thanking me the next day. This was my first Q and I learned that I push myself much harder when leading. Good stuff. Thanks to Tesh for having me out. Great group of guys out there and looking forward to next time!

It was just me this morning.

The only exercise I did that was new was 5 min of 10 sec bell above head (one hand), 10 sec down.  Everything else has been said before.

At chicken and wisdom Twister shared a story about how some of his acquaintances justify actions by saying “God wants us to be happy.”  This is a true statement, but the mistake comes when you assume you are the one that is supposed provide the happiness.  You are not in control of your own happiness.  Do what you are called to do, and God provides happiness.  Do not try to create your own.  Personal happiness is not a good feedback/measure of ones actions.

5 brave HIM showed up at The Hive for a beat down and message on “True Worth”.  YHC had thought a lot about “worth” over the past week and decided to share a message from The Go-Giver (great book by the way).

The Law of Value:  Your true worth is determined by how much more you give in value than you take in payment.

The PAX, and YHC, thought about this during the pain.

COT:

WM x 10

SSH x 25

Squats x 2 (hold peoples chair)

The Thang:

Leg Set:

Step ups w/ KB x 10 (each side)

Box Jumps x 20

Squats x 20

Rinse & Repeat

Upper Body Set:

Dips w/ KB x 20

Chest Press + Fly x 10 each side

Merkins on KB x 10 each side

Rinse and Repeat

Abs were worked in between sets.

Prayers for sickness, healing and safety.

Time to get Yeti Ready!

Thanks for the Q, Tesh.

Until next time…

Seacrest, OUT!

Week 4 of 2017!  Subprime saves the day coming in on two wheels…

Warmup

Mosey to the back corner of the parking lot
SSH x20, WM x10, Hillbilly x15

The Thang

3 rounds of 10 minute AMRAP

Russian twist x15
Butterfly chest press x10 EA
Bigboy situp x10

Lateral swing x10 EA
Tricep ext x10
Chest pass x10

Clean and press x10 EA
Overhead squat x10
Curl x10 EA

Moleskin

I was almost alone once again for this workout.  I really don’t mind being alone when exercising.  (I’ve found I actually push myself harder.)  Subprime let it be known that he was so glad he made it out to avoid having to fly solo, and I must admit, I was glad as well.  I just have to remember, you can’t cheat off anybody’s paper when you take the test.  So we must learn to be confident even when alone/sick/scared/uncomfortable…

Quake Attack here, based on the ESPN 30 for 30 we spent 45 minutes doing 30 kettle bell, yes 30 exercises, over a 1 minute period, swapping arms and legs after 30 seconds.  Peabody was instrumental in keeping everyone on track.  It was a group effort with many new exercised.

curls

single arm swings

single arm deadlift

push press

good morning

2

lateral raises

double arm swing

squat

windmill

RUN

3

racked lunge

single arm racked squat

clean

high pulls to chin

sumo squat

4

side lunge

overhead press

single leg squat

sit up

deadlift, clean, curl, press

run

5

figue 8

sit up press

offset push up

snatch

plank row

6

single leg deadlift

sumo squat high pull

tricepts

Aye.

The first Hive workout of the year and hopefully there are plenty more of these workouts in my future.

Warmup

SSH x20, Hillybilly x20, WM x15, Merkins x20, Climbersx20

Thang

3 rounds of each set
10 Swings straight into a 10sec forward extension hold, Rows x10EA, Tri extension x15
Pikes (bell to toes)x10, 1×4 American Hammers up to 5, 1×4 Lat pulldowns/fly press EACH ARM! up to 5
Partner up for a cumulative 100 squats with both bells (not 3 rounds)
Curls x10EA, Clean&press x10EA

There was quite a bit of mumble chatter, from proper attire to proper terminology for muscle groups to … It adds a new dimension of difficulty when you are trying not to laugh and maintain proper form.  Every exercise becomes a core exercise.

Moleskin

Prayers for families.  Childrens surgeries, disobedience, unrest.  This was a lot of fun and I hope the men that showed up continue to do so.

The 51st week of the year (by ISO standards).  One last week to accomplish any resolutions you may have hastily put down 350ish days ago…

Warmup

SSHx15, WMx15, HillbillyWx15

The Thang

Plank while one man does 1x CleanPress, 5xSquats with 2x25lbs, rotate until someone calls it.

10min AMRAP: Russin twist x15, chest press x10EA, big-boy situp x10

3 rounds: Curls x10EA, Dips x10, Good Mornings (hyperextensions) x10

Moleskin

Prayers and thanksgiving in this holiday season.  For family, for community, for country…  Live intentionally.

1Thes5:21 “test everything; hold fast to what is good”

7 HIM showed up at The Hive for a chilly morning in the gloom.  Everyone stayed in the comfort of their car heaters and hopped out around 0514 ready to roll!  Hey Look – Quack Attack showed up for his first 0515 weekday workout.  He can wake up that early!  Good to see him out there.

Warmup:

We took an extra long mosey around the parking lot and around Brothership to try and warm our bodies this morning.

COT

SSH x 30

WM x 10

IW x 10

Merkins x 10

The Thang:

12 Days of Christmas

Start with one, two/one, three/two/one, four/three/two/one, you get the point.

1. KB Burpee
2. Clean & Press
3. Lunges
4. Curls
5. Merkins
6. Chest Press
7. Flies
8. Squats
9. OH Press
10. Tricep Extensions
11. Rows
12. Swings

We mixed in Captain Thors along the way and got to 9×36.

Moleskin:

Backdraft had to show his manhood this morning by showing up in shorts!  Or was that his swimsuit…hard to say.

At some point there was a kettlebell size comparison…I think that was around 7 when Quack Attack complained about flies with 25lbs.

I wanted to stop at 11, but I’m thankful for the push to 12.

Glad to see the guys from Brothership during COT.

Announcements:

Christmas Party Saturday.  Read your newsletter.

Prayers:

Peabody’s daughter in surgery this morning.  6th surgery of the year.

Safe travels over the holidays.

Patience with family.

Thanks for the opportunity to Q, Tesh!

Until next time…

Seacrest, OUT!