Tag: The Old Hundred

  • clean up on aisle 5

    rolled up to find an aisle five sighting and a cold fricking morning.

    COP-we got right to work with a warm up with some side, straddle hops, some little baby crunches and some dojo Dan.
    THNANG

    KB     OH

    DO EACH SET 3x

    30 sec break in between each

    Set1

    Swing x16

    Deadclean (squat W a clean 1 hand)x 16

    Curl x20

    Ww3 x16

    Set2

    Skull crusher x15

    Goblet clean (squat w a clean 2 hand) x20

    Single leg deadlift x 8 each leg

    Halo x10 each way

    Set3

    lawn mower x20 each side 

    Thruster x20 

    Alabama prom x20

    American hammer x 30 single 

    Set4

    Bench press x 20

    Lunges x 10 each leg

    Merkin/dry dock pull thru x 12

    Ponch brought us out

    pleasure and privilege

  • Kettlebell Coup d’État

    The morning began under the capable command of Purple Rain, who kicked things off with good intentions and a kettlebell in hand. However, as often happens in the wild world of F3 leadership dynamics, things quickly devolved into a Hot Potato situation.

    At that moment a decision had to be made.

    Leadership vacuum detected.

    Mission clarity required.

    Hostile takeover initiated.

    Ponch assumed command.

    The plan was simple: pain with purpose, kettlebells with cardio, and just enough running to keep everyone honest.

    The Thang

    Circuit style beatdown with several rounds of the following:

    • Kettlebell Swings

    ➡ Run 50m

    • SSH x30

    ➡ Run 50m

    • Kettlebell Squats

    ➡ Run 50m

    • Kettlebell Skull Crushers

    ➡ Run 50m

    • Mountain Climbers x50

    • Kettlebell Thrusters

    ➡ Run 50m

    Then, in a moment of innovation (or delirium), a new F3 exercise was born:

    The Gloria Estefans (Thanks Nancy)

    In honor of the Queen of Miami herself:

    3-count cadence:

    • Shuffle 2-3 feet one direction

    • Touch the ground

    • Shuffle 2-3 feet the other direction

    • Touch the ground

    Side-to-side rhythm that makes your legs question their life decisions.

    Think Latin dance meets defensive slide meets regret.

    Several rounds later the PAX were properly butt-hurt.

    Complaints were voiced.

    But sometimes leadership requires making the tough calls.

    And sometimes that call is:

    “No, we are not passing the Q like a hot potato. We’re finishing this thing.”

    Mission accomplished.

    Everyone survived.

    COT

    Gratitude for the ability to push ourselves together before the sun comes up.

    And a reminder:

    When leadership falters…

    Sometimes a Ponch-style takeover is exactly what the mission requires.

    SYITG

  • Just Another Workout

    Seven HIMs gathered at The Old Hundred this morning for just another workout. Not a beatdown, but also not nothing. Heres how it happened:

    Short mosey to get the blood pumping followed by the normal warm ups (SSH, Ukrainian Soldiers, The Big Herm, etc.).

    Slowsey to basketball courts at the back of the school for some 11s split between WWIIIs and squat thrusters.

    Circle up and have a Pax member call an exercise for the group while he runs across the playground and back. Rotate through the circle twice.

    Four Corners with curls, squats, overhead press, and calf raises.

    Slowsey back to the start. 2 minutes left, do skull crushers or curls until time.

    COT: names, numbers. Announcements: Nancy Lopez 5K on April 11, check Slack for details. Q sheet is a little empty; show it some love. Prayers for Wildcat this week.

    Not a beatdown, but a solid workout to start the day. Thankful for you gents and the opportunity to lead.

  • Blackout

    Freewheeling conversation as usual, NSFW. The parking lot lights were turned off, so we worked out close to the school entrance, the only source of lighting, where our faces, APDs, and conversations were surely recorded and archived by school cameras for future analysis. For anyone looking for love, consider a career in the mortgage lending field, a great way to meet recently single women looking to re-validate their appearance with a proximal male counterpart, and looking for great low rates with a focus on customer service.  

    Now then…

    SSHs, copperhead squats, plank jacks, merkins, the Hermey stretch, LBCs, heels to heaven, flutter kicks, APDs

    20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat 3x

    20 deadlifts, 70 calf raises, 15 WWIIIs, repeat 3x

    20 upright rows, 20 single arm overhead presses (10/arm), 20 lunges (10/leg), repeat 3x

    20 bent over rows (10/arm), biceps 21s, 20 skull crushers, repeat 3x

    Props to Hermey for completing most of this frosty workout w/o gloves, a tribute to his stubborn nature, which also helps him perform tooth extractions. He’s cutout for this stuff.

    Names, numbers, skipped announcements.

    YHC took us out.

    Working out does not feel like such a chore with you fine gentlemen. Come for the workout, stay for the fellowship and faith. Thank you, guys, for joining me, and for allowing YHC the privilege to lead you. Until next time!

  • Back at the Hundy!

    5 Men posted out to The Old Hundred. Some wanted to see a Nancy Lopez Q after a long absence while others did not look at the Q sheet and showed up anyways. With a CCPS Maintanance employee looking on, here is what went down.

    Quick mosey around the front lot to start.   COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    Get Ur done. 5 exercises consisting of 20 reps of side swings (Tiger Woods), Upright rows, Curls, Skull crushers, front swings. Take a lap around front lot. Repeato 5 times.

    5 exercises 20 reps: LBC’s, Flutters, Prom Dates, Dollies, Rosalita’s. Take a lap. Repeato 2 times. Roscoe’s Mom led us out in some stretches. Time was called.

    Recent travel has kept me alway from Mid week beatdown, but it is good to be back. Dumar has the Q at SOT Wednesday, come on out!

    YHC took us out in prayer. Always an honor to lead! SYITG!

  • Going the Extra Inch

    Run around the school, overhead stretch, helicopters OYO, hold a deep squat, dead man hang, cherry pickers, imperial squat walkers, tempo merkins, butterfly stretch, the Big Herm stretch, LBCs in cadence, the wife stretches

    20 swings, 20 deadlifts, 20 APDs, repeat 3x

    20 single leg deadlifts (10/leg), 70 calf raises, 15 WW3s, repeat 3x

    14 merkin pull throughs, 30 bent over rows, 20 upright rows, repeat 3x

    Biceps 21s, 20 skull crushers, 20 single arm overhead presses (10/arm), repeat 3x

    Names, numbers, announcements.

    Prayers for Tzatziki’s dad undergoing hernia surgery today.

    Thanks for letting me lead, fellas. Great effort and conversation this morning!

  • old hundo forgotten

    We did an awesome classic KB at OH on tues i forgot to post

    COP

    it was cold so we warmed up

    THANG

    we did 3 circuits, 3 rounds of each circuit and ran some

    it was a full body wo

    COT

    name/numberama, annc and prayer req’s, ponch brought us out

    the end

  • Hot Potato

    Q sheet was empty, so we played Hot Potato. Tzatziki opened the beatdown, Ponch closed it strong.

    Warm-Up

    • Side Straddle Hops
    • Cherry Pickers
    • Ukrainian Soldiers
    • Copperhead Squats
    • Merkins
    • Wilson’s Wife
    • Fudd’s Wife
    • The Herm Worm

    The Thang

    3 Rounds:

    • 15 Squats
    • 15 Kettlebell Swings
    • 7 Single-Leg Deadlifts (each leg)

    Mosey

    3 Rounds:

    • 12 Merkin Pull-Throughs
    • 15 Chest Press
    • 12 American Hammers (DC)

    Ponch Takes the Q

    Farmer Carry Grinder (30 lb DBs):

    • Farmer carry to mid-lot → 15 KB Swings
    • Farmer carry to far end → 15 Skull Crushers
    • Farmer carry back to mid-lot → 15 American Hammers

    Remaining PAX completed a shared grind:

    • 1,000 SSH
    • 500 Merkins
    • 500 Squats
    • 500 American Hammers
    • 500 LBCs
    • 500 Flutter Kicks

    Announcements

    • The Bridge – Saturday
    • Frozen Triangle – February 7

  • Key West or Key Largo?

    5 HIMS started their day off right with some F3 action. Here is what went down:

    Mosey around the school and then the usual warm ups: SSH, helicopters, arm circles, Ukrainian soldiers, stretches, merkins, etc.

    4 corners (lady of the night style): Corner 1 – 10 squat thrusters, Corner 2 – 20 dead lifts, Corner 3 – 30 curls, Corner 4 – 40 American Hammers. Long stretches with alternating fireman carries, short stretches overhead press. (QIC shortened the length several times for time.)

    Then, fireman carries around the bend into some 11’s. Step ups and merkin pull throughs that were left unfinished.

    Numbers and Names.

    Announcements: Frozen Triangle. The Bridge. –> Slack

    Prayers out for Wildcat as he starts a new treatment today. Godspeed.

    First time leading The Old Hundred. I was past due. Will have more to come. I’m appreciative for F3 and always having someone to hold me accountable.

  • Brad Pitt’s best film?

    We had a great workout this morning, and some nice mumble chatter per usual.

    After discussing Hermey’s recent fishing excursion, and Dumar’s New Year’s Eve, the question of Brad Pitt’s best film arose. Nominees were:

    • Legends of the Fall (I think it’s not great, but was scolded by the PAX for expressing this opinion)
    • Interview with the Vampire (Dumar, he mentioned the movie at the very least)
    • A River Runs Through It (Hermey’s nomination, of course)
    • Fight Club (my pick)
    • Once Upon a Time in Hollywood

    The Ocean’s 11 movies never came up. They suck.

    Tzatziki might watch Legends of the Fall tonight. His M will likely join, I would guess.

    Now then, first we ran a lap around the school, followed by:

    SSHs, Andy Dufresne, helicopters, dead man hang, cherry pickers, copperhead squats, wife stretches, tempo merkins, Thor’s chair (a PAX favorite)

    20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat 3x

    20 APDs, 65 calf raises (reps negotiated down by Matlock), 20 Romanian deadlifts, repeat 3x

    14 merkin pull throughs, 20 overhead presses, 20 upright rows, repeat 3x

    20 tea kettles (10/side), 20 curls, 20 skull crushers, only time to repeat 2x

    Names, numbers, announcements. YHC took us out.

    That’s a wrap, gentlemen. Always an honor to lead you!