Tag: Happy Hour

Jingle (Kettle) Bells

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WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers

THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.

Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers

MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.

ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar

COT:
Patience, travel, family, addictions, loneliness.

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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The Total Body Destroyer

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YHC gave the Disclaimer and also Noted last time I Q’ed a KB workout everyone hurt for at least a week.

WARM UP:
We started off with

15 – imperial walkers
15 – wind mills

Slowlesy to the larger parking lot where the board was set up along with some music

Explained this is OYO not a group effort as they looks on the pax did not look amused by the number of reps.

THE THANG:
Also on every minute on the minute 3 KB man makers.

After the first 2 rounds I Omahaed that to every 2 minutes as it took about 30sec to get done and few seconds to gain your composure back.

50 KB Thrusters
75 KB Stright Arm overhead Ground Taps (this is done on your six with the KB straight above your chest. You then proceed to lower the weight over your head till it touches the ground. This works you lats like a lat pull down in the gym)
100 KB Curls
125 KB Swings ( this is definitely a full body exercise)
150 KB Halo’s smoke those shoulders
175 KB Squats

Due to time we Riffle Carried to the opposite end of the parking lot then found our way back to COT.

There was a lot more intended but due to the stupid time constraints we only made it this far.

Planked it up for the 6.

Hope I lived up to the Hives expectations and my KB reputation.

Announcements:

Dam to Damn Bar 10k, Christmas party

Prayers:

Alot of health concerns with families getting sick, elderly parents sick and in well. It’s always hard around the holidays when we find ourselves in a house hold with sickness

rolling around. 🙏

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Beats, Reps & Sets

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WARMUP: SSH, windmill, imperial walkers morocon night club hamstring stretches
THE THANG: tabata – x2 sets each
KB swings
Curls
Squats
Merkins
Chest press
Triceps
Lunges
LBC
Shoulder press
Merkin
American hammer
Cleans
Halo
Up right rows
Plank row
Plank drag
KB windmills

ANNOUNCEMENTS: Xmas party, pond hockey game, d2D bar 10k, bethels men’s shelter

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Don’t fear the Reaper!

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Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.

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Don’t fear the Reaper!

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Rubber Ducky brought a full body pain session. Barkley showed up, “as always” his shield lock may have differing opinions. A contingent of marathon runners came by to see how the other side lives and said bell swingers are crazy. I even heard Band Camp contemplating his bell choices.

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Grandpa’s Shieldlock

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WARMUP:
Mozy around the parking lot, stopping at corners to do exercises. Cherry Pickers, SSH, merkins, imperial walkers, hillbilly walkers and flutters
THE THANG:
Round 1: Shower Curtain and Long Duck did a Dora. Partner runs across the parking lot while we do 100 each cumulative reps of curls, chest press, shoulder press.
Round 2: Rebound led a Tabata 3 rounds of five exercises. 40 seconds of work and 20 seconds of rest. Each round was chest press flutters, LBC, KB swings, lawnmower pulls left, then right.
Round 3: Lighthouse lost his mind and started us off with a Dora consisting of 50 man makers, 50 goblet squats, 50 tricep extensions. Back to COT
MARY: merkins but it was 6😂
ANNOUNCEMENTS: BBQ, Leaders on the Links, Christmas Party
COT: marriages, mental health, young kids struggling

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Walk like your favorite Bear or Crab!

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WARMUP:
Ran up that big ole hill
SSH
Imperial Walkers
Hillbilly walkers
Cherry Pickers
Moroccan Night Clubs
Run back down big ole hill

THE THANG:
Part I: First Baptist Parking lot, stop at each island
Do this set 3x
5 reps burpees
10 reps merkins
15 reps jump squats
20 reps WWII sit-ups

Mode of Transport between islands:
1st time – Cubbie Crawl
2nd time – Crab Walk
3rd time – Lunge Walk

Part II: relay races
Team planks until your turn

Part III: Print Shop
Dora, 1 set
5 x pull-ups
5 x dips
1 trip down the monkey bars
LBCs until your partner returns

MARY:
Plank out to Ram Jam with Merkins on “Bam-a-Lam”

ANNOUNCEMENTS:
Bourbon and BBQ this Friday
Convergence on Thanksgiving, 6:30 at the Ranch

COT:
Named Cobbler!
We recited the 5 rules of F3 for Cobbler’s (and some of our own) benefit 😀
I brought up how I’ve had a Whetstone for 3 months and it has really helped me find more consistency with posting. Can’t wait to dig deeper and keep accelerating!
Had a moment of silence so men could pray on their own.

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Running like the Wind….I mean in the wind😁

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WARMUP: Set our watches
THE THANG:
Run through neighborhood to Forest do a couple loops and run back

MARY:
Stretch a little

ANNOUNCEMENTS:
Read newsletter
COT:
Pray often and be kind and rewind

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Sweet Sixteen at Sweep the Leg

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Big crowd on a Monday morning..clown car arrived early from the far reaches of Catawba Ridge. Simple 1+ mile route around the connecting parking lots with four stations. First lap was done backwards so the greyhounds could get out front.
Stop #1 – End of street near Velux, exercises Lunges and jump squats (10 each)
Stop #2 – End of street half way down big hill to school, exercises, CDDs, Plank jumps (10 each)
Stop #3 – Bank parking lot, exercises, Heals to heaven, flutters (10 each)
Stop #4 – Near Pet Supply Plus, exercises, Mike Tysons, Squat Thrusters (10 each)
Most got in 3 laps
Great job this morning.

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