Author: Swoop

  • Kettlebell Suicides

    5 men decided to see what YHC had in store at The Old Hundred this morning. 4 showed up with their kettlebell and one with a cheese slicer…Here is what went down

    quick lap around the parking lot followed by WARMARAMA- SSH, DQ, Arm circles forward and back/ big and little, cherry pickers, merkins, LBCs

    THE THANG

    started off with a circuit of Squats, Halos, chest press and lunges – 25X

    CARDIO – then off to the side parking lot for some kettlebell suicides. carrying you kettlebell we did suicides stopping at each point for 10 merkins.

    Round 2 – Swings, curls, skull crushers, overhead press- 25X

    CARDIO- side shuffle the parking lot with kettlebell and in each corner 10 merkins

    Back to the front parking lot

    Round 3 – big boy situps, lawnmowers, flutterkicks with raised kettlebell, plank pull through

    2 laps around the speedway with kettlebells alternating holding kettlebell above our head

    finished off with parking spots….10 reps of excercise called by pax for each spot and a run to the end of the parking lot in between each time getting one spot closer. exercises were burpees, single leg dead lift, allen iversons, overhead press

    Time called

    announcements- frozen triangle, growruck- YHC took us out in prayer

  • Can I see your baby?

    10 Beasts showed up at The Old Hundred for some college memories and a little kettle bell workout. Here is how it went down…

    Warmarama- a quick loop around the parking lot and then followed by SSH, Helicopters, Cherry Pickers, Merkins, LBCs and Flutter kicks

    The group took our kettlebells and YHC lead us to the bus parking lot…

    Started off with 11’s – kettlebells on one side doing thrusters and other side incline merkins

    one to some circuit training ( 10 mins) 10 american hammers , 20 squats, 30 curls repeat for 10 mins- completely silent pax and YHC was wondering is the plan was too long or boring

    short mosey to bus and back

    round two ( 10 mins) 10 swings, 20 big boy sit ups, 30 skull crushers repeat for 10 mins- mumble chatter picked up with stories of a dead possum wrapped as a baby and other college stories. after the fire alarm went off at the school we saw it as our time to exit… back to the front for a short round of Mary and TIME.

    Thanks to all that came out today. always grateful for the opportunity to lead. special thanks to Nancy for the laughs. Make today awesome!

  • F3 Swag is on display @ the Alamo

    12 SOJ beasts showed up to better themselves this morning on a beautiful 70 and sunny morning. Many showing off the new F3 swag! The shirts look great!

    YHC started with a light mosey over to the warmarama – SSH, Cherry Pickers, imperial walkers, copperhead squats, merkins and flutter kicks

    THE Thang

    mosey over to the tunnel of love only to find that the tunnel was too dark for YHC plans so we quickly rerouted to the hill at the entrance to the neighborhood for some 11’s – squats and drydocks on the hill…

    mosey back to the parking lot for 4 corners – prostitute style – 10 mountain climbers, 20 heels to heaven, 30 freddie mercury, 40 LBCs

    mosey to snowman alley for some lightpole work…starting with 2 merkins and increasing by 2 at every snowman at the end of the street we turned around and starting with 1 burpee and increasing by 1 at each light pole back to the parking lot

    Finished up with some mary – werkins, diamond merkins, sumo squats, jump squats, rocketts, arm circles, burpees, Lt. dans, should taps, WWII, windshield wipers

    Time called

    Announcements- sign up for grow ruck, frozen triangle details

    Prayers for Futon’s sister in law, purple rains friend and wildcat

    Thanks for the opportunity to lead this morning!

  • Elfs in training

    10 Elfs showed up to get in some last minute training before the big day. YHC had a plan to get them ready!

    Warmarama- Dead man hang, arm circles, imperial walkers, flutter kicks, LBCs , merkins

    Mosey up the hill and around the neighborhood- 10 merkins at every house along the way with Christmas lights – stopping in Nancy’s cul de sac. Surprisingly not that many houses were festive this year.

    Triple check at the cul de sac- Runner ran to nancy’s house 2 burpees before returning, exercises were freddie mercury & squats

    Mosey down heist street and back to the parking lot. Stopping at every house for 10 of called exercises. (werkins, monkey humpers, alabama prom dates, plank jacks, mountain climbers, heels to heaven)

    In the parking lot we did some coupon work 10 , 20, 30, 40 (curls, skull crushers, WWII, Squats) followed by 10, 20, 30 ,40 ( squats, WWII, skull crushers, Curls)

    With still time left we hit the hill for a suicide style run up the hill stopping along the way for some exercises. 1/4 way up 20 dry docks…back to the bottom, half way up 30 squats…back to the bottom, 3/4 way up 40 lunges…back to the bottom, all the way up 5 burpees (christmas present from swoop was not doing 50 burpees to finish)

    mosey back to the parking lot for a quick round of mary then time was called

    announcements- sign up for the ruck and great news from yeehaw about Liv

    Prayers- continued prayers for swoops friend that was in a paragliding accident in brazil and is in a medically induced coma and for patience and staying present and enjoying the holidays with family and friends.

    Merry Christmas!!

  • Monday Morning Audible

    With Yeehaw on the mend an audible was called and YHC stepped in to take the Q this morning. 10 beasts showed up to push themselves hard this morning. here is how it went down…

    Mosey to the cul de sac and back to parking lot for some warmarama- SSH, Helicopters, Imperial walkers, dead man hang, LBC, Flutter kicks

    mosey over to the other side of the parking lot for some parking lot workout. starting with first parking spot 5 merkins, 10 squats, 15 LBCs then run to the dumpster and back to the spot right before the starting spot then repeat until down the parking spots . approx 10 spots

    circle up for some wave style exercises. starting with YHC we started with 10 jump squats when I hit my 5th the next person started and continued their 10 and repeated around the circle. when complete we moved on to a circle of each of the following – mountain climbers, merkins, burpees, flutter kicks

    headed over to the tennis courts for some partner work- 25 SSH then bear crawl to center of court and 10 booyah merkins bernie back to the start then repeat for freddie mercury and WWII

    Time Called

    Announcements- tacky light run, 12 days of Christmas ( signup for secret santa)

    prayer requests- swoops friend friend home recovering from paragliding accident. keeping all families in our prayers for the holiday season

    Always great to lead this pack who pushes it every day. Iron Sharpens Iron.

  • Kettlebell Hot potato

    4 SOJ beasts escaped the warm fart sack this morning for a kettle bell beat down. Since no one took the Q it was tie for some hot potato… here is how it went down

    Warmarama led by Nancy Lopez ( SSH, Helicopters, Imperial walkers, cherry pickers, Merkins, LBC, flutter kicks, plan jacks)

    Mosey to the corner for a Swoop led Dora- 50 curls, 100 skull crushers, 150 squats….timer runs to the island

    Cookie jumped in to lead a 4 corners (prostitute style) with his cheese slicer…..around the parking lot . 10 merkin pull throughs, 20 overhead press, 30 lawnmower pulls, 40 raise the roof

    Rudy jump in next to led some strectching after the run…calf raise, alabama prom dates, lunges, one leg alabama prom dates

    Back to swoop for a little parking lot circuit each parking spot we did 10 squats , 10 curls, 10 skull crushers…then run to the island and back to the parking spot one closer to the island and took one off each exercise….repeat till we were down to zero

    Nancy closed us out with some mary ( box cutters, hello dolly, rosalita )

    announcements – rosie’s 12 days of Christmas coming up

    rudy took us out in prayer. have a great day guys!

  • Thankful for breaking bread

    Swoop, his M and 2.0’s were the excited to have our first opportunity to participate in breaking bread. The whole family took time to help make the meal for 8 people this evening. I am sure the food was enjoyed by the people but I am also sure my 2.0’s were able to see how we can help those in need. Thanks again for the opportunity !

  • Taking a ride down Route 66

    10 Fearless men turned out this morning for a nice morning ride down Route 66….Here is how it went down.

    Mosey to the other side of the horseshoe for a warmup- helicopters, dead man hang, imperial walkers, merkins, LBCs

    mosey over to the tennis court for a 4 corners (prostitute style) – 10 mountain climbers, 20 merkins, 30 monkey humpers, 40 freddie mercury

    Then off to Route 66- run around the neighborhood with a burpee at the first intersection and adding another burpee at the next…..we traveled past 11 intersections with increasing burpees for a total of 66 burpees. there were no pit stops on route 66 and Wildcat was our pace car so we crushed this!!

    back to the clubhouse for a dora- 50 carolina dry docks, 100 high knees, 150 LBC

    finished the time off with a 4 corners around the parking lot ( prostitute style) – 10 LBC, 20 Squats, 30 heels to heaven , 40 box cuttters

    Time called.

    announcements- meals for shaw shank, thanksgiving Q, breaking bread

    Wildcat took us out in prayer

    Thanks to the group. always an honor to lead this group of guys who are pushing to better themselves every day.

  • SOJ knows it is always sunny in the gloom

    The rumors were swirling that the north of the river men were saying that SOJ wouldn’t hack the cold weather. This morning 12 angry SOJ beasts showed up to prove them wrong…wearing jorts of course!

    Here is how it went down

    Warmarama- quick mosey to the front of the entrance and back followed by SSH, Don Q, Imperial Walkers, Cherry pickers, Merkins, LBC’s

    11’s – Decline merkins & jump squats- runner to the opposite end of the parking lot

    triple check with coupons- curls, skull crushers, runner to the other side of parking lot

    BUILD THE HILL- 1/4 way up the hill 5 burpees…back to the bottom ….1/4 way 5 burpees continue to 1/2 way for 10 mountain climbers….back to the bottom…followed by burpees, mountain climbers and 3/4 way 15 lbc…lastly climb one more time 5burpees , 10mountain climbers, 15 LBC, 20 SSH

    Still time left for more coupon work…circled up for a you call it around the circle of alternating excercises rotating coupons for each exercise ( curls 2x, skull crushers, squats, chest press, shoulder press, WW2, leg raise, coupon hold above head, calf raise, merkins,rock copters)

    announcements- ruck for food, thanksgiving Q at Mary Mumford

    YHC took us out in prayer

    Great work this morning guys. Always an honor to lead this group.

  • GHOSTS North of the River- SOJ Strikes again

    The Ghosts from SOJ arrived in the clown car to steal the Q.

    10 men were ready for YHC to lead back to school session kettlebell style.

    Warmup- mozey around the parking lot followed by SSH, helicopters, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    12th grade- we skipped to 6th grade for good effort and time reasons…overhead press, big boy sit ups, skull crushers, merkins, LBC’s, BURPEES

    TIME CALLED

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day and watch out for ghosts!