WARMUP:
– yes…at our age we all should do at least some of that!
THE THANG:
– “kick like a Donkey and pull like a Mule”
– Clickbait smoked our shoulders and arms while Grinder had a cardio and core focus.
MARY:
– we all tried to EH an FNG at the end, success TBD #GiveItAway
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
Conditions: Humid, heavy, and perfect for the grind
Warm-Up (Cornerstone on Q):
– 10 Windmills
– 10 Cherry Pickers
The Thigh Fryer (3 Sets):
– 20 Squats
– 20 Merkins
EMOM Hill Burn (4 Rounds – 12 Minutes Total):
Every 2 minutes:
– Run ~200m to the top of the hill
– 10 Mike Tysons
– Kraken Burpees until the timer ends
– 1 min rest between rounds
Slowsy to the car for coupons and made our way to the amphitheater for some station-based brutality:
Coupon Circuit – 45 sec work / 15 sec rest (8 Stations):
– Alternating One-Arm KB Swings
– Wall Ball Squats
– KB Curls
– Slam Ball Smashes
– KB Goblet Squats
– Dumbbell Lateral Raise → Front Raise
– Sandbag Deadlifts
– Sandbag Sit-Ups
Half-Time Substitution: Cuomo on Q
Playground Pain – “5/31 Special” (6 Rounds):
Each round:
– 5 Pull-Ups
– 31 of the following (new one each round):
– LBCs
– American Hammers
– Big Boys
– Flutters
– Boats & Canoes
– Mountain Climbers
– Lap after each set
Finisher – Modified Elevens on the Hill (aka Sixes):
– Bottom: Carolina Dry Docks
– Top: Overhead Claps
Time Called: Right on schedule
Moleskine: Cornerstone brought the burn, Cuomo brought the creativity, and the PAX brought the grit. Solid mix of cardio, strength, and coordination. The coupons didn’t disappoint and neither did the effort. Strong push all around.
COT: Prayers and Praises
Friday, May 9th, 2025. The Hive. Fort Mill High School. 5:15am-6am
Musical Soundtrack: See Amazon Playlist: “February 2025 edited for The Hive”
Warmup
– Bear Crawl
– Goblet Squats
– Heels to Heaven with Kettlebell
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– American Hammer with Kettlebell
– Plank (remain in plank, then put right arm then left arm in air)
DORA #1 Bear crawl transit.
– 100 Clean on Curb
– 200 Back Rows from curb (alternate sides after every 10)
– 300 Swings
Partner walk up and down the hill. Alternate between the following with your partner:
– 10 step lunge walk (5 on each side.)
– Farmer’s Carry of both kettlebells.
WARMUP: SSH, Merkins, shoulder taps, wind mills,
THE THANG: series of mostly upper body exercises with the KB on reps of 60s (see picture). After every exercise PAX has to walk to the top of the hill with the KB and back. Bonus: during the whole routine never let the bell touch the floor, hold like if was your kid.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Disclaimer
THE THANG: Ruck through Whiteville Park, finishing with downhill lunges in Massey (yikes!)
MARY: Absent
ANNOUNCEMENTS: D2D, convergences
COT: Clemson admission decision, aging parents
We toured the land holding and did a plethora of exercises. If I told you the full details your head might explode. :shocked_face_with_exploding_head: You’re welcome.
WARMUP: Disclaimer only
THE THANG: Rucked 2.5+ miles through Old Orchard – thankfully no rain despite predictions and threatening skies
MARY: Shoulder taps & stretching
ANNOUNCEMENTS: Successful wine dinner!
COT: prayers for Jon interview success, dermatologist appointment, grandbaby visit, mom health procedure, uncle’s 60th bday
WARMUP: Stated the F3 Mission and Core Principles, then SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Round 1: Cheese Shredder
Round 2: Light Poles:
1. Burpees starting with 1 then 2 at the next light pole and so on with the mode of transportation being a bear crawl
2. Squats starting with 1 then 2 at the next light pole and so on with the mode of transportation being a lunge walk
3. Big Boy Sit Ups starting with 1 then 2 at the next light pole and so on with the mode of transportation being a Crab Walk
Round 3: Steps:
1. Start with 5 Box Jumps or Step Ups at lowest step with 1 Merkin then 5 Box Jumps or Step Ups on the next step with 2 Merkins and so on until the highest step
2. Start with 5 Box Jumps or Step Ups at lowest step with 1 Derkin then 5 Box Jumps or Step Ups on the next step with 2 Derkins and so on until the highest step
3. Start with 5 Box Jumps or Step Ups at lowest step with 1 Inclined Merkin then 5 Box Jumps or Step Ups on the next step with 2 Inclined Merkins and so on until the highest step
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
WARMUP:
THE THANG: brisk walk around Main Street with brief trip up and down stairs. Wandered towards the golf course, then back for some backwards hills at the 4 corners. Almost 3 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Boxing Day background from Gump
THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises included box jumps, boxing jabs, upper cuts, Box straddle hops, dips, derkins, squats, windmills, box cutters, and more
MARY: yes, included throughout
ANNOUNCEMENTS: some
COT: yes! It was great to have Flounder and his son (Emeritus Nantan of Cape Fear region — Gump) lead the pax. Good spirit and energy among the pax, including several Double Downers. We missed Jekyll who was FR with inlaws for holidays.