Category: The Hive

Back to Basics at The Hive

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  • QIC: Dark Helmet
  • When: 01/15/16
  • Pax: Dawg Pound, Howitzer, Ginsu, Peabody, Shelby, Longshanks, Dark Helmet (YHC)
  • Posted In: The Fort, The Hive

At the beginning of a year, it’s always good to get back to the basics… and basically, it was COLD. But what do we do when it’s cold? Complain a little more, maybe, but we POST. It’s a thing men do. If you need help with it, ask any of the 6 men that were there on Friday.

(Before I jump in here, it should be noted that I had no weinke, no solid pre-plan for what was to happen in this workout. Why does that matter? I tell you in a minute.)

The Thang:
Warmed up with a lap around the lot and a little dynamic stretching as we went: knee pull to chest, windmill walkers, toy soldiers, then circled up for a little more.
SSH, Windmills, Mountain Climbers, Moroccan Night Clubs, etc. after we had a quick discussion of the legend of Vince Lombardi’s “Gentlemen, this is a football” speech. In case you aren’t familiar, the legend is that Lombardi, after a particularly awful loss, pulled the whole team in to the locker room and re-introduced them to a football. “Gentlemen, this is a football…” Then the story goes that he walked them around the field pointing out yard markers, end zones, etc. to these men who clearly had played football all of their lives. We then talked a little about the “Basics of F3”, those essential elements that must be performed at every workout. Can’t overstate the importance of certain basics in our lives that, if performed well and consistently, will make all the difference in our ability to fulfill our purpose here. So we talked before each of these exercises about more proper form for each, then performed them as correctly as we could:
KB Swings
Clean and Press
Overhead Press
Triceps Extensions
Bicep Curls
Upright Rows
Bent-Over Rows
Finished up with another lap around the lot and some Mary.

NMM:
It was pointed out that one of the things that is greatly lacking in The Fort is the consistency with which Backblasts are posted. In fact, it was suggested that perhaps “writing a backblast” ought to perhaps be the 6th essential element of an F3 workout. We all have heard, “if you didn’t write it, it didn’t happen”. Clearly, this isn’t true, but it makes a point. WHY ON EARTH DO WE SPEND TIME WRITING BACKBLASTS??? Let me tell you some of my favorite excuses for not doing them:
1. No time. – This is obviously bull. This is just what I tell myself so I can put it off.
2. No planning. – Often, when I don’t plan my workout well in advance (like this one) I don’t remember afterward what all we did, and so I feel dumb writing a BB.
3. I’m not a good writer. – Also, bull. Just because I am not Dredd, or Tom Clancy or something, doesn’t mean I can’t write a passable Backblast.
4. No one reads them anyway. – I know this one is not true, given the amount of crap I catch for not writing them.

So why do we write them in the first place?
1. Document the actual workout itself. – It’s good to have it written down. I get lots of terrible ideas from other guys who have written their ideas down.
2. Builds community. – Amongst the PAX who posted there that day, amongst PAX who posted elsewhere, but maybe most importantly amongst PAX who didn’t post for whatever reason. A guy who is out hurt can check in on twitter and read a BB and feel part of the gang again in no time.
3. Accountability. – If you know you are going to have to write about it later, it’s incumbent on you to show up, do what you said you were going to do, and make it worthy of writing about. Plus, it lets the other PAX know that you give a crap and that you take this whole thing seriously. I get it. We’re volunteering. We aren’t getting paid to lead, we aren’t getting paid to write. But if something is worth doing, it’s worth doing all the way.

So, write the damn backblasts. It’s the last part of your duty as a Q. And Site Qs? Make sure your Qs are writing them and hassle them if they don’t. None of us are going to get any better by acting in a mediocre fashion, or by letting our brothers do so.

Helmet, out.

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Sun’s Out Gun’s out with Howitzer on Q

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3 at the Hive for a beatdown lead by Howitzer.  I wasn’t there but I’m sure he gave a disclaimer and got down to it.
The Thang,
 warm up lap around the parking lot,  we had to do at least 155 Merkins for the 155MM Howitzer
SIDE STRADDLE HOP   25                                          
IMPERIAL WALKER
WINDMILL
MERKIN
Mt. CLIMBER
SQUAT
CAROLINA DRY DOCKS
MOROCCAN NIGH CLUB
SEAL JACK
PETER PARKER
PLANK, RIGHT, LEFT, MIDDLE  & 6”
 
Kettle bell
SINGLE ARM CURL/ KICK BACK/ BACKWARD/SPRINT/ MERKIN 25 
CONSENTRATION CURL/ OVER HEAD EXTENSION / HIGH KNEE/ BUTT KICKER/ WIDE MERKIN 25
7-7-7 / DIPS 25 / BEAR CRAWL/SPRINT/DIAMOND MERKIN 25
HAMMER CURL/ LYING TRI EXTENSION / POWER SKIP/ MILTARY MERKIN 25
NEGITIVE CURLS 10 COUNT/ 2 HAND EXTENSION / HOP RIGHT FOOT/HOP LEFT FOOT/DERKIN 25
WRIST CURLS 20 x 20 BURPEE BROAD JUMP / 3 PUSH UP BURPEE 10
 
LBC 50 / DIAMOND MERKIN 25/ SHUFFLE
FLUTTER KICK 25/HELLO DOLLY 25 / WALKING LUNGE
SQUAT 50 /  MERKIN 25 / SPRINT
Moleskin – Somebody get Howitzer some privileges on this site as I know he has plenty to say that would inspire us.  Thanks for your leadership out there today.
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The Fort Fuel Challenge 2016

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Listen… We work out… Some of us work out most days a week.  So with all this working out, the question is: Why aren’t we shedding the love handles and the spare tire?  With the amount of physical torture we endure, we should be chiseled like a Marble Statue.

Alas, working out is only a portion of the plan… you have to stop eating garbage.

With that, I bring you The Fort Fuel Challenge 2016.  This is the new incarnation of what we did a little over a year ago (found here), but this time around you have experience on your side… I am not a professional, but we’ve done this before and have seen results.  YHC lost 7.5% of my mass (presumably fat), with the overall lead by Cash coming in at just shy of 10%.

The key to this isn’t calorie reduction (although that may be something you have to look into) and it isn’t about eating the same food every day for lunch.  You don’t need to starve yourself to see results, you just need to feed the machine the right fuel.  To feed yourself the right fuel, you need discipline and accountability.  That’s really what the Fuel challenge is all about…

So here’s the deal.  We are going to kick off on January 18th through February 29th.  This gives you two weeks to do two very important things… in fact, these are so important that I would propose that you cannot succeed in this program with out completing them:

  1. Clear out all the junk in your pantry/fridge.
  2. Get the M on board

Number 1 is easy.  Get rid of the junk now before you start.  Less junk means less temptation.  Eat it in the next two weeks if you have a problem with throwing it away, but get it out of your food storage before January 18th.

Number 2 is not as easy for some of us, but it is crucial.  You cannot do this in your house on your own, especially if your wife is eating a bowl of Ice Cream after dinner every night.  You will either come off as a self righteous prick or you will cave.  Neither of these is a recipe for success.  Get the M on board, she really wants to eat better too.

Base Program

The Fuel Challenge will give you a chance to test yourself with the support of your fellow men of F3.  And maybe after 6 weeks, you will stick to the plan (or much of it) in order to live a healthier lifestyle. The program will have a base list of items that are prohibited during the six weeks as follows.  This is mandatory and is really what will make the biggest difference in your quality of food intake.

  • No Fried Food
  • No Fast Food (inc. Pizza)
  • No processed snacks like Potato Chips, Candy Bars, Etc.
  • No Dessert
  • No Sodas or Sweet Tea
  • No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
  • No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

This seems like a significant challenge, especially for the road warrior, but you can do it.  You just need to be aware of what you are eating and plan.

You will receive ONE free pass per week – this could be a steak dinner, a pizza, etc. – no carryovers though, the pass can only be used that week – try to use your weekly pass in moderation.  Some call this a “cheat”, but use if you need to.

After week one, we introduce challenges, which are cumulative.   Some would argue the health benefits of a few of these, but I don’t think anyone can claim that limiting these items will have a detrimental effect on your well being.   Remember this is not about “dieting”, but about discipline.  Keep that in mind.

Here are the cumulative challenges:

Week 2 (and on) – No Red Meat
Week 3 (and on) – No Breads (Sprouted Grain is accepted)
Week 4 (and on) – No Pork
Week 5 (and on) – No White Starches (Potatoes, Pastas, White Rice. We’ll talk about substitutes)
Week 6 – No Dairy or Things Cooked in Butter

Just like last time, we’ve “modified as needed”.  Here are a few “Extra Credit” challenges for those so inclined.  These are not mandatory, so feel free to adopt whatever works for you.

  1. HC to F3 250.  For those that are at 2-3 posts a week, this could be a way to up your game.  Tracking F3 250 along with this attention to dietary details could be what takes your fitness (and physique) to the next level.  You can even track using this handy template.
  2. Implement Intermittent Fasting.  I’m planning on doing this and would encourage you to try the same if you can handle skipping breakfast.  There are numerous health benefits that are purported as side effects to Intermittent Fasting, but do your own research and try it if you think it makes sense.

Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:

  1. On January 18th, post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending February 29th backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
  2. Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ).  Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below.  If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
  3. Track your exercise and calories on My Fitness Pal. If you see really good results, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores.  You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts.

One last comment to reiterate the above: If you are moved to do so, please view this as an opportunity to exercise not only physical/mental discipline, but also spiritual discipline. Any type of fast can be leveraged as a catalyst for prayer and worship, allowing the limiting of the desires of the flesh to remind us of our dependence on SkyQ. My personal hope is that this will be fruitful in all the self-dimensions of our personal lives: Heart, Soul, Strength, and Mind.

If you are ready to go, comment below

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The Ultra-vergence… Man, that’s a lot of vergence…

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(Poorly paraphrased from Dredd that AM): “Well, we [he and OBT] said, we’ll show up and if it’s just us two, then we’ll go do something else, but if they [the other invited Pax] show up, then we might have something and we’ll see where it goes…” (emphasis added)

That was 5 years ago. Now, we’re celebrating a new year, and we’re celebrating the 5 year anniversary (birthday?) of F3. Clearly, they had something…

As approximately one Pax for every day of the year crawled out of their clowncars and onto what may have been the wettest field I’ve ever been on, the energy was palpable. Friends from all over F3 Nation were reconnecting and new ones were being made, including an FNG from The Fort who apparently EH’ed himself (welcome Speaker)… There were smiling faces and shovel flags everywhere. The fun had started, but before long, it was time for the workout to begin…

As you can imagine, attempting to lead a group of 365 Pax is… well… ridiculous. It’s a little amusing to me that part of the whole reason Dredd and OBT broke off from the other workout group to create F3 was because the size of the group had become problematic and unwieldy. So, how should we celebrate 5 years of F3? Well, let’s see if we can’t have the most problematically-sized group come together and let’s try and make them follow instructions. (*COUGH* *GASP* *COUGH* You’ll have to excuse me, I’m choking a little on the irony…) Regardless, though, we warmed up, Dredd split us up into groups, and off we went. The workout, the “thang”? It was in there… We rotated through stations… there was some running, some ladders, some dips, some derkins, hills, burpees (of course), some other stuff… Was it the best workout I ever had? Well, it wasn’t the worst one for sure. But if you came for the workout, you may have overlooked what was happening.
As always, there were a couple of guys who were definitely there to prove they were fitter than the rest of us. That’s cool, you’re welcome here. There were a couple of guys who were clearly struggling to keep up at all. That’s cool, you’re welcome here. There were guys who wear blue collars all week long. That’s cool, you’re welcome here. There were guys whose net worth is that of a small country in certain parts of the world. That’s cool, you’re welcome here, too. Black, white, fast, slow, tall, short, rich, poor, fat, thin… all irrelevant. Welcome is what you are when you are here. It is this way because for that one hour, we all look basically the same (you know the uniform…) so you don’t know who is rich or poor or otherwise. For that one hour, we all basically act the same (unless you are Apache), we’re here to workout and fellowship a little. No one is elected, there is no hierarchy, no one is grading your performance… You know what it is? It’s because for that one hour, I believe, we are about as free as we can be in our modern, over-technologized, overcommitted, over-everythinged lives. We’re free from roles that weigh us down, free from the constraints that life and the world put on us… We’re just free to BE. That’s why we plant a flag, hustle, then take a knee at the end to give thanks to the SkyQ. That’s why we are proud to call ourselves a part of the Brotherhood of Minivan Centurions.

So, we converged, because I think somewhere deep inside we wanted to show our gratitude for this thing that has meant so much to us. Partly to God for leading us to it (or it to us, whichever), partly to the Redwood Originals for starting and sticking with it until it got to us, and partly to each other for continuing to push us to make ourselves more of what we were put here to do. I think that we came because there is strength in knowing and then physically seeing the fact that we are clearly not alone in this battle we fight. That at every turn, there is a man in a black shirt and running shoes that will help if needed.

Again, paraphrased very poorly from Dredd (right before the Ball of Man): “So now our job is to give it away. To share what has meant something to us. Because there are guys out there right now that you know who are crappy fathers, guys who are crappy husbands about to lose their marriages. There are guys who are crappy employees, or are otherwise just dissatisfied with their lives… and YOU CAN SAVE THEM.” (again, emphasis added)

To quote the immortal Forrest Gump: That’s all I have to say about that…

Until the next one…
Helmet, out.

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3 Headed Monster Q Morphs into 1 at The Hive

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  • QIC: Longshanks
  • When: 11/20/2015
  • Pax: Stang, Dawgpound, Howitzer, Jerry MacGuire, Longshanks (QIC)
  • Posted In: The Hive

3 of us were going to tri-Q this workout this week, but CakeBoss was called in to Q Varsity and CSPAN was called in to Q The Swamp.  That left YHC to plan something more than a workout.  Pain was promised and pain was delivered to the 5 willing souls that descended upon The Hive this beautiful Friday morning.  No FNG’s, so a form of disclaimer was given and off we went.

THE THANG

Moseyed a lap around the Parking Lot with buttkickers, high knees, karoake, and skips.  Circled up by shovel flag for warmup of SSH x 15, IW x 15, Windmills x 15, Moroccan Night Clubs x 15.

Grab your bell and mosey to the the stadium entrance and at the base of the hill.  5 laps of run up the hill with the bell to the first speed bump, do 10 squats, leave bell and run to the next speed bump, do 10 merkins, run back down collect bell and go to where we started and do 5 bicep curls on each arm.  After 5 rounds, LBC’s until the 6 is in.  Next round was 15 deadlifts and 15 upright rows at the start, run to first speedbump, do 5 burpees, run back down to the start. 5 rounds of this as well.  Once finished, plank until the 6 is in.  Mosey back towards the shovel flag but stopping at each lightpost along the way.  First light post -10 plank rows each side, second 10 shoulder presses each side, third light – 20 overhead triceps extesions.  Repeat sequence the next 3 light posts.  Do all three exercises at the last light post then sprint to the baseball field and back.  Finish the workout with plankarama at the Shovel Flag.

COT and BOM

Announcements – Monday Convergence at FMHS, Thursday Thanksgiving convergence at the Ranch (Springfield Elem/Middle), and working on New Years Day CSAUP.  Christmas Party.

Prayers – Stang mentioned Apache’s friend that lost their 21 year old daughter Candice to cancer.  Prayers to that family and all families dealing with cancer and other illnesses.  Stang with a strong lead prayer.

Moleskin – Even as Site Q for the Hive it”s always an honor to lead this group on Friday morning.  It’s so easy to make it through the week and decide to take Friday off or take it easy on Friday.  I know these guys pushed hard today and completed everything that was asked of them to get better.  Not a lot of mumblechatter during the workout, but plenty afterwards.  Proud of this group and proud of these men.  Till my next Q, get after it and get better!!!

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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3 Buzzed around with heavy legs and Harry Morgan (Jack Webb’s partner for weights)

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  • QIC: Lug Nut
  • When: 11/13/15
  • Pax: Airborne, Jerry McGuire, LugNut
  • Posted In: The Hive

Good to have Airborne and Jerry McGuire join YHC in some old fashion pain throughout the entire body. After a disclaimer we were off.

50 SSH IC
15 IW IC
15 slow squats IC

Lap the Parking.

Take Bells to the Pad by the gym.

10 reps curls/10 reps shoulder presses/10 tricep extensions then do weighted lunges to the wall and back ~40 yards.
repeat the entire process with 20 reps, then lunges, then 30 reps.
Run Lap.

Break it up with some Harry Morgan’s: 1:4 ratio (skull crushers:chest presses) This works like Jack Webb (Harry’s partner on Dragnet) but more intense. We did up to 7:28.

Back to the 10 reps/20/30 with extended long weight lunge walks. The exercises were Halos, Around the World and Figure 8’s.

Did not have time for a complete High Five (which would have meet going to the stadium hill) so did a Flat Five across the width of the student parking lot. On one end we did 5 bombjacks and 5 monkey humpers while running back to do 5 kettle bells swings and 5 goblet squats. Normally a High (or Flat) Five is 5 sets but time was short so did 3.

Finished off the final minute with LBC.

NMM

Great to get out this beautiful morning to swing some weights.

Good to meet Jerry McGuire and prayers to his wife as she recoveries from a medical procedure.

Airborne is consistent hard working. He means business.

As always humbled and honored to Q. Thanks for the opportunity Longshanks.

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The Hive was buzzing with Burden

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  • QIC: DawgPound
  • When: 11/06/15
  • Pax: Longshanks, CSPAN, CakeBoss, Seacrest, Ginsu, FNG Molar, Pbody, Airborne, Lugnut, Geronimo, DawgPound
  • Posted In: The Fort, The Hive

11 PAX showed up to carry extra burden an extra long way (although they didn’t know that yet).  YHC asked PAX to bring extra kettle bells.  This was to represent the burden that we all carry, daily, which can build up to seem too much sometimes.  Disclaimer to the FNG and mozy.

The Thang:

PAX to pick up all extra bells of various sizes and mozy around to the new front entrance of Fort Mill High.  Share the burden and help each other out.  Someone commented within the first 50 feet, “this is almost nice having two bells evens the weight out better.”  I think most of us thought the same thing…. untill another 50 feet passed and our forearms started burning.  Continue around the school and circle up under the lights of the new entrance for a warm up.

MESSAGE:  -“Some people believe that God won’t give you more than you can handle.”  At this point I believe I heard “Oh great” and other forms of what’s coming next?

All exercises to be 4 count together in cadence

WARMUP:

-Side Straddle Hop -20

-Moroccan Night Clubs -20

-Couch Crunch, On your back, cross legs (like on the couch), foot to floor, (Rt elbow to Rt Knee) -10 -switch   This required some mental effort to figure out which way to twist and what really was going on.  No….it’s not like the crunch you hear while eating chips on the couch at home.

-Imperial Walkers W/bell above head -10  Hey, why not? and no, I don’t expect you to touch your elbow to your knee.

-Coasting Bicycle Crunch, on your back, one knee up, the other leg 6 inches (Rt elbow to Lt knee) -10 -switch  Again, conversation about “where does coasting bicycle come from?” and confusion about the coasting part (just picture the position of your legs).  These two modified crunches turned out to be hard to count to as the Q.  Too much air going out and not enough time for a breath.

MOZY back to cars, bring the extra bells…. and let’s stop half way because this burden (50lbs of bells) is really a lot to carry.  10 count x2 and mozy.

MORE MESSAGE: “God does not imply that he won’t let you be stressed beyond what you can bear (can’t catch my breath), or challenged beyond your ability, (breath) or pushed beyond your threshold.  (wow I’m winded) In reality, God gives you more than you alone can bear, all the time.”

Couple workouts then Fast Money (carry the bell like you stole it)

-Side lunge Press w/bell -10 (L and R)

-Plank Row -10 (each side)

-Protractor w/bell above to the L, R and Center, -6in,45,90 (2-3 cycles each position of bell)

-Fast Money, Bells at Chest. Extra bells go with us and take turns, share the burden.

MORE MESSAGE:  “It’s only when you can’t bear the load that the strength of Christ kicks in…  He becomes everything you need. He will help carry you and your burden through tough times.”

-2 handed curls -10

-Tri extensions -10

-Clean and Press. -10 (each side)

-Fast Money, Bells Above head, Yes, extra burden goes with us.

-Halo -10 each direction OYO

-Around the world -10 each direction  OYO

-figure 8s -10 each direction  OYO

I ran out of Weinke so Dealers Choice all the way around.  I believe we had diamond merkins, single hand curls, upright rows, shoulder press, run to the second light and back (various versions x3ish)  and some others that I can’t remember because my burden got the best of me.

-Pick up the bells one more time for the final message.  “Christ provides support and strength in every area of our lives. Find your burden in your life and ask God for the strength to carry it.  We’re all here to help each other out, and together, with Christ, we can carry the burden and become stronger/better men.”

Prayers for safe travels, injured PAX recovery, major health issues with those around us and family struggles.

I enjoyed the opportunity for my VQ, thank you to Longshanks for throwing me on the schedule and THANK YOU to all the PAX that showed up and helped contribute when I ran short.

There is NO burden that is too much to handle, you just need to find the support that helps carry you through.

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The Hive Five singing some Love Songs!

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  • QIC: Cake Boss
  • When: 10/22/15
  • Pax: Ginsu, Seacrest, Peabody, Dog Pound, Cake Boss
  • Posted In: The Hive

FIVE at the HIVE!!!

What a beautiful morning to be meeting in the high school parking lot and throwing some iron around with the boys. For some of us, when we think about our first Love it was in high school. Love is such a strong word as it has high and low emotions tied to it. I (Cake Boss) mentioned I love Italian food but that has a different meaning than, I love my son…right? YHC threw out the challenge to the PAX on naming songs with LOVE in the title. I started it off with a band I grew up “loving”, not so much anymore, Van Halen’s “So this is Love”. Great tune!

The Thang:

Mosey all the way around the High School, with 2 COP stops

  • So this is Love – Van Halen

25 KB swings

15 sit ups

10 squat press

1 lap around lights

  • What’s love got to do with it – Tina Turner

10 1-arm KB swings each arm

10 KB squats

10 one leg deadlift

Sprint to light 3 burpees, back

  • Love Stinks – J Geils Band

10 KB presses each arm

10 side lunge each leg

15 halos each direction fast money with KB (Ask Ginsu….he was good at it)

  • Love in an Elevator – Aerosmith

KB plank shuffle w/ 10 merkins

KB protractor (KB on right and left sides were nice!)

1 lap around lights

  • I will do anything for Love (won’t do that) – Meatloaf

15 tricep extensions

25 chest presses with feet 6 inches up

10 KB curls each arm

Sprint to light 3 burpees, back

Rinse & repeat last set

15 tricep extensions

25 chest presses with feet 6 inches up

10 KB curls each arm

fast money with KB

20 LBCs & 10 Slow Freddy Mercury’s

COT:

YHC closed the Love songs with asking the PAX if they would give up their child for the neighbor across the street from them? If it meant salvation for that person??? Hard thought, but my last Love Song was “How He Loves”, because God loves us all so much he gave his son for us. No matter where we are in faith, we can rest in the fact that Jesus came for all of us and through every trial, storm difficulty, challenge….he is with us and through him we have salvation. TRUE LOVE!

Honored as always! Thank you Longshanks!

Prayers for sick and those dealing with suffering and trials.

See you in Da Gloom!

Cake Boss

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The Hive 10/16/2015

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  • QIC: Backdraft
  • When: 10/16/15
  • Pax: Rebel, Seacrest, Ginsu, Howitzer, Jerry Maguire, Peabody, Longshanks, Dogpound, Stang
  • Posted In: The Hive

What a great morning for a kettle bell beat down, with an awesome CSAUP event the next day at the same AO the Q wanted to warm up everyone that was there for upcoming event. While headlights continued to turn into the parking lot a little mumble chatter began that we may reach double digits, which we did. Once all arrived and the the clock hit quarter after I gave a little disclaimer checked to see if there were any FNGs which there weren’t and we got the show on the road.

Mosey around the parking lots

circle up for a little warm up.

SSH- 25

Imperial Walkers-20

Flutter Kicks- 20

Low slow squats-10

Windmills-10

Merkins- 12

Morraccan night clubs- 15

Carolina dry docks- 10

Mosey back to the bells

Upright rows x 20, gobblet squats x 20, merkins with right hand on bell x 10, merkins with left hand on bell x 10

mosey

right arm KB swing x 15, Left arm KB swing x 15, LBCs holding KB x 20, right arm KB press x 15, Left arm KB press x 15, Right leg lunge with KB x10, Left leg lunge with KB x 10.

Mosey

Stop by wall for peoples chair and balls to wall

Q got a great idea while in balls to wall to take a couple of steps out with hands and try inverted peter parkers (they work and are awful) We did 7 in cadence.

mosey back to bells

right arm KB curls x 20, left arm KB curls x 20, right arm triceps extensions x 15, left arm triceps extensions x 15, two arm KB swings x 20.

Mosey to curb for some random cardio sprints

Run backwards to other curb, jog back, karaoke to the right and half way switch and do it to the left, high knees back,

Turkish get ups x 5 each side.

4 minutes of Mary

COT.

Had a great time Qing this workout.

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