Tag: Happy Hour

Alive at The Hive

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Four of us felt alive at The Hive this morning. Conditions were as cool as Happy Hour’s outfit, Skipper’s truck, and well, Tesh (45 and clear). Here’s what we did:

Warm Up:
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Hillbilly walkers (IC)

Grab your Bell
– 10 Goblet Squats
Lap
– 10 Curls, 10 Goblet Squats
Lap
– 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 John Deere’s, 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
Lap
– 10 KB Swings, 10 John Deere’s, 10 Flutters w/ Press, 10 Lunges, 10 Halos, 10 Skull Crushers, 10 American Hammers, 10 Calf Raises, 10 Curls, 10 Goblet Squats
1.0 mile total

NMM
This morning was what I needed. We may not have pushed as hard as we could, but we made time for conversation and laughs. We have what so many men don’t – friends, fellowship, and an outlet that allows for fun before we have to get corporate and serious. We might as well have been middle schoolers in gym glass today. Stories, laughs, a little work, but a lot of fun.

We talked about the joys and perils of the season. We’ve reached the part in the year between Christmas and New Year’s where we’re not sure what day it is. We’ve probably gained a pound or five and we’re starting to adjust to the extra volume of things and noise in our homes.

But, be aware with increased time with loved ones, patience can wear thin and tempers can flare. Step back, take a breath, and watch your tongue. We cannot underestimate the impact we have on our families as present dads.

I encourage you to keep this going through the new year. Fun is the secret ingredient to great fatherhood.

Aye!
IJ

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Coming in Hot at 30 degrees ?

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WARMUP: Happy Hour started the warm up because YHC was coming in Hot from North Fort Mill and got stopped by the border patrol at Captain Steve’s. Seems anyone coming for outside the bubble of Baxter or Eastside is questionable :man-shrugging: :face_with_one_eyebrow_raised:

Did some exercise moves and some shuffles, high knees, karaoke and then back to bells
THE THANG:
Did following 3 times for 1minute each with run up hill and back between sets

KB Swings
Curls
Squats
American Hammers
Tri Extensions
Lunge Passthru
Bent Rows
MARY:
5 burpees for CSPAN
ANNOUNCEMENTS:
CriOut run and party at Riverwalk 12/14 9am
COT:
Prayers for many medical and difficult health conditions for PAX and families

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CRHS Loops

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WARMUP: A 2 Mile Pre Run

THE THANG: Ran across the street to Dominion Ridge through the back of Forest Creek Middle. Took to the right through the basketball court, left on Whites Rd to Catawba Ridge High School. 2 laps around the school and then head back the way we came. That was approximately 4 miles more give than take.
MARY:
ANNOUNCEMENTS: A lot of stuff. Read your newsletter.
COT:

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Pecks and Quads Cornucopia

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WARMUP: mosey to lower parking lot. Tout soldiers, buttkickers and caraoke. Merkins, Mountain Climbers, Low slow squats and windmills
THE THANG: mosey to stadium parking lot and do wind sprints at 50%, 75% and 100%. Merkins and Curtsey Lunges in between each sprint. Repeat 3 times. Mosey to top parking lot again and go to the grassy area. Walk down, 10 merkins, NUR up the hill 10 curtsey lunges at the top. Do 5 sets. Mosey down the pathway to the bottom of the hill. At first light pole do 10 merkins, at second light pole 20 squats, at 3rd light pole 30 flutters. Repeat sequence all the way to the top. Mosey to COT for my hip exercises
MARY:
ANNOUNCEMENTS:
COT:

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4 corners beatdown!

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WARMUP: SSH, imperial walker, super fast windmills,
THE THANG: 4 corners with over head carry in between. 60/40/20. KBS/Rows(RH)/Rows(LH), gobblet squats
MARY:
ANNOUNCEMENTS: dad2dam, Xmas party, etc
COT: prayers or praise from all

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Drop, smack and poke KB workout / invigorating

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WARMUP: mosey, windmills, arm circles, hillbillies, down dog, merkins
THE THANG: 20 reps of all exercises
Rd 1: strength and stability
– goblet
– single arm shoulder press
– On swings
– Single leg deadlift
– Halo

Rd 2 power & explosiveness
– clean to press
– Lateral lunches
– Snatch
– Curls
– Figure 8’s

Rd 3: conditioning and burnout
– man makers
– Tricep
– American kb swings
– Merkins
– Plank pull throughs
MARY: no
ANNOUNCEMENTS: please Register For this free run https://criout.regfox.com/cri-401k-charity-fun-run

COT:

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Snatch jokes for days

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Lots of jokes. small ball jokes. snatch jokes. runner jokes.

WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence

THE THANG:
3 sets of a 9 round tabata (40 seconds on 20 seconds off) with an active recovery between each set

9 rounds:
Thrusters
Bent Over Rows
Swings
Halos
American Hammers
Chest Press
Snatch
OH Tricep extension
Goblet Squat

(third round I swapped a few exercises out so ended up with some deadlifts, curls, skull crushers, LBCs mixed in).

Active recovery included mosey up and down steep hill a couple times between sets 1 and 2, bear crawling down steep hill between sets 2 and 3, and an all you got sprint up the steep hill after set 3.

MARY: carry bells back to COT and in cadence flutter press, box cutters, more flutter press, and LBCs

ANNOUNCEMENTS: bourbon fundraiser tonight, Christmas party signups, Thanksgiving convergence, etc = read newsletter

COT: yup – No OYO – a lot of good dudes that can help each other through hard times here so be vulnerable with each other.

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The Short Hand

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WARMUP:
Side straddle hops, Windmill, Frankensteins, Murkins
THE THANG:
Set one: 3X Bear Crawl up hill, look at stars walk down hill
Down Hill – 20 – Lunges
Up Hill – 20 – Squat
Down Hill – 20 – Diamond
Up Hill – 20 – Carolina Dry Dock
Partner
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
MARY: Plank and gratitude sharing moment
ANNOUNCEMENTS: Newsletter
COT:

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