The Hive Shovel Flag Hand-Off

WARMUP: Happy Hour warmed us up for the impending bear down
THE THANG:
Round 1: 10-min AMRAP
10 x KBS
10 x KB squats
10 x KB deadlifts
10 x KB clean and jerk

Round 2: 25-min of suffering

PAX circle up at bottom of the hill.
Non-stop KB swings, accumulate as many as possible – every time you stop swinging you complete:
5x burpees
10x merkins
15x squats
Resume swinging

Meanwhile…pax take turns carrying heavy objects up the hill to the speed bump. Options included:
100lb sandy nut sack
60lb sandy hog (sand bag)

Everyone worked hard, everyone complained, everyone got better

MARY:
LBCs
American Hammers

ANNOUNCEMENTS: yes there were several

COT: Had to be there

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Secret Service Social Security

WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga

THE THANG:
1. Modified Secret Service Snatch Test.
1. Bell weight/ Required Reps / Time limit
1. 50 / 200 / 10:00
2. 45/ 222 / 11:06
3. 40 / 250 / 12:30
4. 35 / 286 / 14:18
5. 30 / 333 / 16: 39
1. If done early… Repeat warmup exercise of choice until all are done
1. Dora: 150 Merkins & 2-Bell Farmers Carry
1. More was planned, but was cut short due to time

Actual SSST: https://movemoresitless.wordpress.com/tag/secret-service-snatch-test/

MARY: 100 LBC, mixed Bro(Y)oga
ANNOUNCEMENTS: Blood Drive, Bethel, etc…
COT: Held / Aye

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2025 PGA Championship – Quail Hollow

WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs

We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).

I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet

Thank you Nasa for the call.

COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!

Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!

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Do You Suffer in Silence?

WARMUP:
– Moroccan Night clubs
– Low slow squats
– Imperial blocker

Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time. Non-carrying partner must be completing exercises while partner is carrying. Once partner 1 gets to the top, he calls for his partner to bring something up the hill while he begins the exercises at the top. Once the second partner gets to the top, he begins to complete exercises while partner 1 heads back down to start empty handed. Then partner 1 calls for partner 2 to move, and he begins to exercise until he gets to remaining gear. Repeat.
Bottom exercises: goblet squat w/bell or block, calf raises w/gear
Top exercises: 2-hand upright row w/gear, calf raises w/gear
THE THANG:
Gear up and head to the parking lot in the back of the school for 4 corners. Drop gear in the center, but keep ruck on for all exercises. Every time you get to the center, complete 10 squats.

Take your bell-only to corner 1 and complete 10 U-Hauls, back to center, corner 2 bring bell and block and complete 10 alternating single-arm curls, back to center, corner 3 bring block-only and complete 10 lunge squats with block overhead, back to center, corner 4 bring bag-only and complete 5 man makers.

Repeat until it’s time to return to C.O.T.
MARY: Load blocks into truck
ANNOUNCEMENTS:
COT:

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Block Party Beatdown

WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.

Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.

Continue our mosey down the path to remaining park benches.

Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.

MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there

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Guess who’s back…back again

WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!

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2025.18

Warmup

Partner up for 100s
100 burpees split between two partners while one farmer carries both bells 30 yds and back
100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells)
100 total one arm swings between you and partner

End with Airborne’s hip special and some Mary

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Do Overs

WARMUP:
SSH
Windmill
Merkins
Peter Parker’s

THE THANG:
Do Overs

I created the MXC – Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in the group, do the mode of transportation before the next set.
After Groups I and II are complete, farmer carry bell to the top of Bob Jones Stadium road and back

Group I
Mode of transport: Bear Crawl to cones and back
5 – Manmakers
10 – Curls
15 – Goblet Squats
20 – Bentover Rows
25 – Chess Press on 6
20 – Renegade Rows (1x)
15 – Flutters, Bell High (2x)
10 – Tris
5 – Manmakers

Group II
Mode of transport: run block around parking lot
20 reps
1. Deadlift
2. Shoulder Press
3. Cleans (1x)
4. Swings
5. Lunges
6. Snatches

Farmer Carry to top of hill and back

After challenge was complete, I asked teams for time. 15-20 minutes was average.

I gave the team a “do over” and the challenge was to be repeated but faster.

COT: You were given a second chance. How will you use? What will you do better? Get a faster time. what bad event happened to you: layoff, parenting, divorce. What will you do differently next time?

Improvements: I would shorten the bear crawl distance and bell carry distance.

Music: The Killers – Hot Fuss

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Murph prep

WARMUP: ssh and merkins
THE THANG: 9 different exercises at amor artis pull up bars. Pull up. Merkin. Inverted row. Derkin. Leg raises. Diamond merkin. Chin up. Bar dips. And burpee pull up. Number of reps was decided by the team who finished the exercises first. The reps were either 30, 40, 50, or 60.

Partnered up and had one hundred merkin and one hundred squat buy in at bottom of Monroe white street. Between each exercise was a mosey to academy and back.
MARY: slow merkins
ANNOUNCEMENTS: yes
COT: yes

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30 minutes is enough

WARMUP: 10 ssh, 5 merkin x 3
THE THANG: burpee broad jump and nur suicides to the 30. Plank hold. 30 flutters. Mosey to benches for 10 burpee jump overs. To the pull up bars for four rounds of 5 pull ups and plank hold until your turn. Finish off with a partner bear crawl/crawl bear up the hill and 15 slow cadence merkins.
MARY: no.
ANNOUNCEMENTS: some.
COT: 3rd f – on Perseverance & Routine needed to weather the Flux (in the batting Barn)

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