Tag: Whitewater

BackBlast from The Hive Jam Session – 11-17-17

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10 men joined YHC for a BYOB Jam Session to celebrate the end of a long week at The Hive.

Mosey around the parking lot to get everyone warmed up on this brisk AM.

Warmup:

  • 30 Side straddles
  • 5 burpees
  • 30 squats
  • 10 4 count windmills

VQ Squeaky gets voluntold to lead a couple warmup exercises.

  • 10 4 count merkins
  • 10 4 count mountain climbers
  • 5 burpees OYO

Grab your bell and head to The Thang…

The Thang:

YHC brought some classic rock to fire us up and smooth country to slow us down while did some interval Tabata training with a special focus on legs…and beating the tar out of the PAX.

30 seconds AMRAP, 10 seconds rest (several rounds, give or take in this order):

  • Goblet squats
  • Left leg lunge
  • Right leg lunge
  • Burpees
  • Jump squats
  • Bombjacks
  • LBCs
  • Burpees
  • Side lunge left leg
  • Side lunge right leg
  • Protractor
  • Flutter

We went round and round for a while, enjoyed Pandora’s best and the company of the sweaty PAX around us.

COT

Announcements

  • Christmas Party
  • Thanksgiving Convergence
  • Turkey Drop tomorrow!

Prayers & Praises

  • plenty of praises from all PAX
  • special prayers for young friend of Socrates with cancer & family member of Whitewater involved in car accident

Last word – focus less on the stress caused by being busy and more on the opportunity that God has given you that is making you busy.

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The Hive 2017.44

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This workout was a triple-triple.  Three sets of three rounds of three exercises.

1st – Snatch, Russian Twist, Tricep Extension
2nd – Wall sit, Flutter w/ bell, Curl
3rd – Single Leg Deadlift, Freddy Mercuries, and Chest Press
Between each set there was a 100 yd mosey for active rest.

Since there was a few minutes left 3 sets of KB swings.

Simple as that.

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10 at Varsity for some kettle bell fun and 2 sprints.

Disclosure, No FNGs

 

Warmup:

SSH, Merkins, Low Slow Squat, and Hillbilly Walker

 

Partners

-1 runs a lap

-1 lifts a kettlebell

-Overhead Press -right arm

-Lawn Mower – right arm

-Overhead Press – left arm

-Lawn Mower – left arm

-Curls – right arm

-Tri Extension

-Curls – left arm

-Tri Extension

-Snatch -right arm

-Dead Lift

-Snatch – left arm

-Dead Lift

 

Everyone on line.  Lunges with kettle bell pass thru until thighs quiver.  Then drop the kettlebell and sprint to the end of the parking lot.  X 2

Slow Mosey to the Wall.  10 count for each PAX,  wall sits with the bell.  Who had to be the one who says “arms straight out”.

Balls to the Wall, 5 count for each PAX.

Slow Mosey to COT for Mary.

-American Hammer, V Ups with the Bell. LBCs with the bell, Hello Dolly with the bell

 

Discussion of Victory.  Pursuit of Excellence.

Prayers for our country based on all the recent tragedies, including the latest in Texas.

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