Tag: Happy Hour

2025 PGA Championship – Quail Hollow

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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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Ladder with lots of Merlin’s

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WARMUP:
10 overhead claps
10 Moroccan nightclubs
10 cherry pickers
THE THANG:
Run to each station complete the exercise at each station and return
Round 1 ladder
1 – burpee
10 Merkins
10 shoulder taps
10 flutter kicks
10 squat jumps
10 plank jacks
10 mountain climbers
10 American Hammers

Repeat for round 2 with 20 of each exercise
Repeat for round 3 with 30 of each exercise

Merkins total 300
Shoulder taps total 250
Flutter kicks total 200
Squat jumps total 150
Plank jacks total 100
Mountain climbers 50

MARY:
10 piston crunches each leg
ANNOUNCEMENTS:
AI seminar on Friday
Cannoli run on Saturday

COT:

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Bear Crawl Kettlebell Dora

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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.

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Do Overs

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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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Hold it like if your kid

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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:

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Run to the River 4 miles

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WARMUP: nope
THE THANG: Ran to the river through Baxter
MARY: a few afterwards did some additional work
ANNOUNCEMENTS:
COT: prayers for Families and our thoughts

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A Run Down Memory Lane

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WARMUP: Some stretching and excellent mumblechatter in the parking lot.
THE THANG: Back when Seabiscuit first started up, the area was by no means as developed as it is now. I decided to resurrect an old Seabiscuit OG route – head down Whites Rd. Except this time instead of running along the FM Parkway to Whites, we cut through the neighborhood by the middle school, then down Whites to the first roundabout. Back in the day it mostly ended there, out and back. We were able to dip into Waterside to the roundabout on Bryson Gap, then back to COT. Back in the day we saw more deer and heard more coyotes. Now we heard one coyote but saw a ton of cars. The route is still pretty safe, has some good, albeit misleading hills. They’re adding sidewalk all down Whites from the Parkway to Waterside. Once that’s done, this will be an excellent, safer route. Overall abput 4.2 miles round trip.
MARY: None
ANNOUNCEMENTS: FAST FIVE!!
COT: A lot of good P&P lifted up.

Don’t be afraid to share your burdens in COT. Guys tend to hold them in. That can be terrible for your mental and physical health.

Thanks for the opportunity to lead.
SYITG. Blessings
NASA

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IRON WILL

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Hero Workout: “IRON WILL”

In honor of Navy SEAL Michael A. Monsoor
Killed in action on September 29, 2006, in Ramadi, Iraq, after throwing himself on a grenade to save his teammates.

WARMUP:
• SSH – 25 IC
• Merkins – 15 IC
• Windmills – 15 IC
THE THANG:
Each round represents one of his teammates—3 survived because of his actions; the 4th round is in his honor.

Round 4x – with Cinder Blocks

• 29 Cinder Block Thrusters (age at time of death)
• 400m Run (or 2-minute high knees if no space)
• 10 Burpees (to represent the 10 SEALs on his team)
• 20 Merkins (strength in sacrifice)
• 30 Air Squats (stand strong)
• 9 Man Makers (Sept. 29 – the day he died)

MARY: some LBC & Dolly’s
ANNOUNCEMENTS: sign up for fastest 5k
COT:

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