Tag: The Old Hundred

  • Old-Fashioned KBJ

    The PAX knows what’s coming: turkey, stuffing, biscuits, mashed potatoes, gravy, mac and cheese, sweet potato casserole, pie, booze, shopping, decorations, travel, in-laws.

    And so, we all needed to get some energy out, burn a little adipose tissue to make room for more, take the edge off our knee jerk reactions to certain social interactions.    

    Zero points awarded to YHC for creativity today, but sometimes simple can be just the thing. Maybe a basic, straightforward KB workout is the antidote for the season’s complexities.

    SSHs, helicopters, jazzercize, dead man hang, cherry pickers, copperhead squats, hold a deep squat, merkins, LBCs, some kind of glute Hermey-esque stretch, butterfly stretch

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

    20 deadlifts, 20 APDs, 70 calf raises, repeat 3x

    15 WWIIIs, 15 merkins pull throughs, 20 upright rows, repeat 3x

    Biceps 21s, 20 skull crushers, 14 one arm clean and press (7/arm), repeat 3x

    Names, numbers. Announcements:

    • Daddy/daughter dance 12/6 (check slack)
    • 2 Thanksgiving convergences, 45 minutes of Mary (Mary Mumford) @7, ultimate frisbee @ Timberwolf @5:30? (not positive about the start time)

    Hermey took us out. Remember to be thankful. Prayers for our brother Wildcat and his family, for the safety of travelers, for our country.

    Thanks for joining me, fellas! It is always an honor to lead you.

  • my massage therapist does extra

    Warmarama then the

    THANG

    DO EACH SET 3x

    KB

    Set1

    Swing x10

    Deadlift x10

    Curl x20

    Ww3 x10

    Set2

    Skull crusher x10

    Goblet squat x15

    Single leg deadlift x 5 each leg

    Halo x10 each way

    Set3

    lawn mower x15 each side 

    overhead press x15

    Alabama prom x15

    American hammer x 30 single 

    Set4

    Bench press x15

    Lunges x 5 each leg

    V sit x5 good ones 

    Merkin or dry dock pull thru x10

    COT

    namarama, numberama, announcements, YHC took us out

    it was an honor and privilege gents

    it was cold

  • CHAD1000x

    5 HIM came out in the cold, brought some weight and did some work. We each got through 400 steps ups plus 3 rounds of FIRE. Today though, is for our veterans.

    October 29, 2018 Navy SEAL Chad Wilkinson took his life. While approaching his 21st year of active duty and experiencing multiple combat deployments, his body and his mind had taken too much.

    “This is a silent disease where symptoms, triggers, and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.

    Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives.

    There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use “CHAD” as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love. Tomorrow is never promised.”

    As men, we carry the weight of the world on our shoulders some days. If there is anyone who is struggling please know its OK to ask for help, from your family, friends, professionals, your brothers – lean on others and you can make it through whatever struggle you face, know that. There is also the national suicide and crisis prevention hotline, simply dial 988.

    www.stepupfoundation.org

    Thank a veteran today

  • We The People

    Nine HIMs arrived at the Old Hundred this morning to protest my Q decisions. Purple Pain, Merlot Splasher, Virginia’s Most Handsome Man, I have many sobriquets, and today I got to add Least Favorite Q. 

    SSHs, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, LBCs, scrunchy frogs/epileptic seizures (lol)

    Dora. 

    Runner to the clothing donation bin across the parking lot and back again. 

    100 swings, 200 squats, 300 calf raises

    2nd Dora. 

    Same running route as the first Dora. 

    100 single leg deadlifts, 200 APDs, 300 plank pull throughs  

    Biceps 30s (they’re like 21s, but with 30), 20 lying skull crushers, repeat 3x

    Lawnmower pulls to runout the final 30 seconds.

    Names, numbers, announcements (check slack).

    YHC took us out. Prayers for our leaders, for the citizenry of the USA, for Hermey’s wife who is having surgery this Thursday.

    Nancy Lopez’s words of wisdom, “When you hear the PAX grumbling, you’re doing something right.” And grumble they did, providing today’s beatdown soundtrack. It sounded like weakness, heated by the combustion of calories, leaving the body and evaporating into the fall air, leaving the PAX purified and pristine. 

    Great to see Merman make a triumphant return! And we were joined today by Globetrotter, a new resident of the PAX stronghold of New Market, a recent transplant from Phoenix, and he’s in the “respect” club. Welcome back, and welcome. 

    It is always an honor to lead you guys. Until next time!

  • Just Another Kettlebell Q

    To quote noted literary icon Snoopy: “It was a dark and stormy [morning].” But the less than ideal weather didn’t scare away 6 men from getting after a kettle bell workout at The Old Hundred.

    The Workout: After a brief mosey and some warmups in the parking lot we hit the bus lot for the main event – Elevens. At the start we engaged a compound move consisting of a deadlifts, squats, and upright rows in a single motion; at the other end we performed the humble merkin. After completing the Eleven we returned to the parking lot and split our time alternating between exercises called out by the Pax and lunging between parking spaces. Safe to say, the exercises were varied and involved dumbbells. Ended with a ring of fire.

    COT: Check slack for announcements regarding Chili and dancing. Prayers for Hermie’s wife and Jamaica.

    This was my first time leading a kettlebell Q, and I picked it up with less than 12 hours notice. Thank you for enduring the chilly morning and my half baked workout. Its an honor to learn from you fine gentlemen everyday!

  • Apparently the Internet is a Liar

    8 of SOJs finest came out with a kettlebell in hand ready for a smoke show. According to the internet, 3 moves will give you a full body work out. YHC decided to put this to a test.

    Quick mosey around the parking lot to get the blood warmed up. Back for some DMH, cherry pickers, Don Quixote, helicopters, arm circles, walk out merkins.

    Truth or Lie? Today was a four corner lady of the night test. Our 3 moves, at each corner, 10 burpees, 20 goblet squats, 30 KB swings. The PAX was able to make 11 out of the 14 corners until time was called. Totaling 110 burpees, 220 goblet squats, 330 KB swings.

    The surveyed PAX determined that the internet was a liar. Biceps were not flexed. But Q was happy due to the belly aching mumblechatter and apparently needs to be iced. Time to look at the Q sheet.

    Numbers, names, PR, COT

    Always a pleasure and honor to lead you gents!

  • Myst

    8 HIMs came out to a moist morning workout only to met by a panhandler seeking an extra kettlebell to do the workout. According to the black cat who crossed our path, here’s what went down…

    Mosey to the baseball field and back.

    Thing #1 EMOM
    5 exercises, 1 minute each. Rinse & Repeat 4 times
    10 Goblet Squat / 20 KB Swings / 8 Lunge Press / 10 Squat Curls / 10 Diamond pushups

    Note: 10 second > 3 Second countdowns are confusing…

    Thing #2 CIRCUIT
    4 Pullovers / 6 Halos / 8 SA KB Swings / 10 ALT Cleans

    Note: 20 counts are confusing…

    Thing #3 Ring O’ Fire
    Went around the horn twice

    Theme for today was quality reps over max reps, built in some rest in between sets so we could kill it when we picked up the bell. Good work everyone!

    Announcements
    11/23 SOJ Chili Cook Off @3-6pm at Alamo Clubhouse
    12/6 Father Daughter Dance @ WEAG
    12/15 Rudy’s Holiday Hustle light run through RounTrey
    12/19 TENTATIVE date for SOJ X-Golf evening – details to come

  • 1730; the no-fly zone

    Funny mumble-chatter, a good burn, good company; that’s what the Old Hundred is all about!

    Jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, wife stretches, Roscoe’s mom, v-ups

    There and back:

    Farmer’s carry KB to each corner of the parking lot. 

    Corner #1: 10 swings

    Corner #2: 20 single leg deadlifts (10/leg) 

    Corner #3: 30 thrusters

    Corner #4: 40 APDs

    Run it all back, corners 3, 2, and 1. 

    Next round:

    Corner #1: 20 Romanian deadlifts

    Corner #2: 40 overhead presses

    Corner #3: 60 shrugs

    Corner #4: 80 calf raises

    And run it all back again, corners 3, 2, and 1.

    Next:

    16 merkin pull throughs, 20 upright rows, 20 lying skull crushers, biceps 21s (repeat 2x)

    30 around the worlds (15 clockwise, 15 counterclockwise) 

    Run across the parking lot and back to the flag to run out the clock. Time called. 

    Names. Numbers. Announcements (check slack). 

    YHC took us out. 

    Weather turning, herd thinning. Come on out fellas, bulk season is upon us. KB workouts allow for more than usual mumble-chatter/fellowship. Bootcamps, rucks, KB workouts, all burn calories, variation helps to prevent overtraining and monotony. 

    Until next time, thank you for letting me lead you fine gentlemen!

  • It’s Not The Old Ninety Nine

    6 non fart sacking beasts made their way to The Old Hundred for a proper beatdown this morning. With an assortment of kettlebells from CSAUP, the PAX quickly identified their own.
    After a longer than anticipated run, we circled up to kick things off.
    Modifiers 

    DMH, Ukrainian soldiers, Walk out merkins Flutter kicks, hello dolly, LBC to get the blood moving.
    The Thang.
    Count was a collective to 100 of the following.
    Squat thrust,Squat curls, Devil halo, Single leg dead lift, WW3, windshield wipers, Press overhead pull, Wall sit front press and over head, Bear position pull through, Rifle carry high knee.

    After that, YHC felt bad that 50% of the PAX did not get to experience the KB portion of CSAUP, sooooooooo. Spell your F3 name. See picture.

    Once complete, Plank until time.

    Numbers, names, PR, COT.

    prayers for our healing PAX and additional prayers for Handshakes family member.

  • If you were there

    you would know what came first, the chicken or the egg. Much to Matlock’s surprise he egg came first and was around when YHC was a lad. 9 strong came out for this weeks addition of kettlebell mayhem. YHC looked at the Q sheet as he arrived in the parking lot only to find himself on the sheet! Oh well here we go.

    Mosey around the front lot with on way back lunges, side lunges, and every school boys favorite power skips.

    Warm-up- 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. 

    Starting in front corner lightpole circle. 10 Overhead press, mosey to next pole, 20 swings, mosey, 30 rows, 40 curls, 50 ??, 60 Bench press. End up where we started.

    Trip check 1- Runner to far side of lot, Curls and front lat raises.

    Trip check 2 Runner to island, overhead hold, bent lat hold.

    Trip check 3 Runner to island, squat and ??.

    Ring of fire with PAX picking fav kettle bell exercises: 9 X Choice.

    Announcements: CSAUP this Friday starting at Alamo. Collections for Kenya: What has F3 done for you? Give something back by helping our brothers in Kenya with some shoes.

    Prayers: YHC took us out in prayer.