Tag: The Old Hundred

  • Fancy Boy Kettlebellers

    A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following…

    • Warmarama: Mosey, various IC reps and stretches
    • Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer
    • COP 1 – Rifle Carry Walk
      • All Rifle Carry – when YHC Drops (IC)
        • 10 KB Swings
        • 10 Curls
        • 10 Front Squats
    • COP 2 – Triple Check
      • Partner 1 (Timer) – Bear Crawl/KB Pull Thru 20 Yards and back
      • Partner 2 – Curb Merkin-Row Pull Throughs
      • Partner 3 – KB Deadlifts
    • COP 3 – KB DORA
      • Partner 1 – Farmer’s Walk 30 Yards and back (1 arm shrugging, swap each way)
        • Hand on the hip – i.e ‘fancy boy’ walk to the curb
      • Partner 2
        • 100 Front Raises
        • 100 Curls
        • 100 KB Big Boy Sit-ups (Feet on Curb)
    • COP 4 – Complex Movements
      • Do the reps – then 100m run – repeat b/w each Xo
      • 20 EA – 1 Armed Snatch (per side)
      • 20 EA – Turkish Getups (Per side)
      • 20 EA – KB Swing – Clean – Push Press

    Names, Numbers, announcments

    • 6/22 Iron Bridge
    • 2nd F at Firehouse Subs
    • Snuff Schmitt’s G** hang out
    • SOJ Takeover
    • Summer tour

    Honor to lead today. Props to Cookie for clanking around like a boss with his cheese slicer of a weight. Woodsman and blue moon also repping out with some excellent form. Thanks for allowing me to Q today! SYITG.

    -State Farm

  • Work the Body

    Six fearsome HIMs made the right choice and posted for a kettlebell beatdown at the Old Hundred AO. Warmups included:

    Andy Dufresne stretch w/ stretches to left and right sides for the lats, helicopters, grass grabbers/cherry pickers, hold a deep squat position, sitting hamstring stretch, lay on your back and pull right then left knee into your chest, Wilson and Fudd’s wives, Roscoe’s mom

    There was not much ab work in the KB routine today, so we included some in the warmarama:

    Freddie Mercurys with normal, quick, and slow cadences, box cutters, flutter kicks

    The Thang:

    20 KB Swings

    20 KB Squats

    20 Lunges (10/leg)

    30 Calf Raises 

    20 Single-Leg Deadlifts (10/leg)

    20 Merkin KB Pull Throughs

    10 Big Boy Sit Ups

    20 One Arm Rows (10/arm)

    20 Upright Rows

    20 Single Arm Overhead Presses (10/arm)

    20 Curls

    15 Skull Crushers

    After two rounds of the above KB routine, the PAX went for a brisk mosey around the school. I started to feel like I might toss my cookies (a “Q Spew,” per official F3 lexicon) and walked the final hundred yards back to the KB circle. Of course, the magnanimous PAX, embodying the F3 credo, circled back for me, and, my cookies having settled, we tried to complete a third round but finished about halfway through KB merkin pulls throughs.

    There was some talk afterward, how it’s nice to vary the normal F3 workouts of calisthenics + cardio with some KB training, that variation improves fitness and helps to prevent overtraining (I’m paraphrasing some here).

    Announcements:

    The F3 summer tour is in full swing. 

    Sable is launching a new ruck AO (“Ruckhenge”) tomorrow morning from 5 – 6 AM. Meeting in front of the Einstein Bagels in the parking lot of the Stony Point shopping center. See slack. A historic opportunity to post at a new AO. “Where were you when Ruckhenge launched?” Your grandchildren will want to know. 

    A general call to take care of one another. If you haven’t seen a guy in a bit, reach out, wish them well, tell them you’re thinking about them.

    Prayers:

    For Fudd’s sister Mary

    For PAX on IR

    Always a pleasure and honor to lead you guys. Until next time!

  • Walk Do Not Run!

    10 F3 men, shaking off the long weekend of a few drinks, a few hot dogs, a Convergence, some pool time, beach time, boating, grilling, and yard work. Who’s ready to throw some weights around. Let’s go!

    Warmarama: Mosey lap around the parking lot, Circle Up, SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Cherry Pickers.

    The Thang:
    Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)
    1: Swings
    2: Curls
    3: Lawn Mowers
    4: Skull Crushers
    4 Rounds

    Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)
    1: Lunges
    2: Curb Calf Raises
    3: Sumo Squats
    4: Run to the line and back 1 Burpee.
    4 Rounds

    Mosey Cool down lap around the parking lot. (Not a Sprint)
    BTTF
    Counterama: Namerama:
    YHC Took us Out!

    Announcements:
    SOJ Picnic (This weekend) – See Slack
    9/21/24 – 10-year Anniversary
    The Tour is back baby!!! https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=drive_link

    LMS: Nothing beats a good Tabata. A couple of audibles to save on time but we got it done boys. Great workout after the long weekend. At no Point, I repeat at no point did the Q sanction a Sprint between Merman and Fandango. Prayers to Merman for a speedy recovery, setting a date for a rematch.

    Thanks for letting me Lead!
    Oyster

  • And then there were three

    3 PAX gathered at the Old Hundred Racetrack for a hot potato.  Nancy started us off, Tzatziki keep the hart pumping and # Doors Down took us out.    

    Warm Up:  Inviable jump rope, Imperial Walkers, Arm Circles, Don Quyotes, Merkins, LBC, Mosey-

    COP 1: 3 rounds of Kettlebell Swings, Curls, Skull crushers, Overhead press, deadlifts, lunges, short mosey- 

    COP 2: 2 rounds of goblet squats, Lawnmowers, American Hammers, and a longer mosey-

    COP 3: 2 rounds of Eye of the storm- burpees, side straddle hops, and then with coupon-curls, and lawnmowers-

    Numbers, Names, Announcements & Prayers.   

    Small group but still got it done. 

  • It don’t mean a thing unless it has that swingggg

    Big data got the best of me. Sunday, I noticed that I was 3 Qs short of 70 all-time Qs. Not impressive for most of the OGs out there, but it pushed me to lead 3x this week.

    Anyway, today was about getting pool ready. Here is how it went down:

    Mosey around the back side of the school doing a farmer’s carry….when I started to hear, “how much longer Heist?”, I knew it was time to stop.

    • COP 1
      • KB swings (20 x)
      • KB stepups (using the tables with built-in seats). 15x both legs
      • KB curl (sitting on bench)/Bench Dips) – 3 sets(20x/15x/10x)

    KB farmer’s carry some more to another bench area.

    • COP 2
      • Sumo squat with KB (20x and 15x)
      • KB Swings (15 x)
      • Heals to Heaven (20x)
      • KB chest press (30 second increments AMRAP Left and Right side)
      • Freddie Mercuries (20 x)
      • Another round of KB chest press (30 second increments AMRAP Left to Right side)
      • Merkins (10x) with KB pull through (2 rounds)

    KB farmer’s carry back to parking lot

    • COP 3
      • KB straight leg dead lift (10x each side)
      • A bit of “tee hee hee” about this being 69th Q and all…..therefore.
        • 20x Alabama Prom Dates
        • 20x Rosalitas
        • 20x Susan Summers (each side)
        • 20x pickle pounders
      • 2 rounds of:
        • 15x KB rows (each side)
        • 15x upright rows
        • 15x KB shoulder press (each side)
    • Broga (3 minutes)

    Announcements:

    1. Bermuda Triangle showdown in 1 week. Join at 4:30 for the works or at 5:30 for StateFarm beatdown. Let’s pay some respect to our Deep South brothers. Get down there.
    2. Memorial Day Convergence at Brown’s Island/Tredegar Iron works. Will the Alamo/New Market boys show up in force? I think we could get at least 10 of us to show up. Don’t let Heist down.
    3. Table Tennis kicks off next Monday at Batteau. There will be a blue plate special, followed by a showing of Lawrence Welk to cap off the season.

    I took us out in prayer.

    2x in a row with the Woodsman. Very cool to have him. Also, much respect to Merman who posts with a gimp knee! LFG. Join me for MOT tmw.

  • riot gear dreams?

    rolled up to a thick group of men ready with the kettle bells. There was concern about the size of mcGruff’s kb. There was talk of riot gear and daydreaming about it. Class three says it’s not as fun as it looks. there was a good mood, some classic vinyl on the speaker and we got pumped.

    COP

    mosey, ssh, merkin, helo’s, cherry picker, stretching

    kettle bell THANG

    circuit exercises

    1 – 10 /15/20 run between

    kb swings, halos, curls, ww2, presses lying down

    2. 10/15/20 run between

    deadlift, lawnmower, press overhead, single leg deadlift,

    3. 10/15/20

    skull crusher, lunge, helo, dolly holding kb up

    4. 6/12/20

    kb plank drag, clean and press

    stretching

    COT

    number/name-arama, announce, prayer req, YHC took us out

    pleasure and honor leading the men today

  • Bear Crawls and Buckets!

    10 grown-boys flew out of bed this morning in hopes of playing wiffleball with some friends. But with the Q down for the count, we audibled and here’s how the play unfolded…

    Warm Up – Moseyed around the perimeter of the parking lot and set up camp in the middle for some stretching. Gave the F3 mission and got into it…SSH, Dead-Man Hang, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – With kettlebells in hand, moseyed over to the bus loop where the PAX spread out so that each man stood at the end of a painfully long bus parking stripe. YHC sandbagged some NFL Draft workouts (along with some NFL Draft fun facts) so we went ahead and unpacked those…

    • Bear Crawl to the end of the parking stripe and back, followed by (20) Curls w/kettlebell
    • Spiderman Crawl to the end of the parking stripe and back, followed by (20) Squats w/kettlebell
    • Slinky Crawl to the end of the parking stripe and back, followed by (20) Lat Raises w/kettlebell
    • Crawl Bear to the end of the parking stripe and back, followed by (10) Thrusts
    • Bear Crawl with the kettlebell to the end of the parking stripe and back

    After the Bear Crawl circuit, the PAX dropped their kettlebells and moseyed over to the basketball court. Whiffing on wiffleball was a bummer but YHC still found a way to scratch that sports itch. Let’s play some KNOCKOUT!

    • Played 5 rounds of Knockout
    • Once eliminated from the round, the PAX moseyed over to the side of the court to perform an exercise of their choice while the round finished up.

    Back to the parking lot for names and numbers

    Announcements –

    • Ultimate Frisbee at Timberwolf this Thursday at Timberwolf. Get some!
    • F3 BBQ this Friday

    Prayer Requests

    • Swoop has been KO’d. Prayers for healing!

    I’ve said it before and I’ll keep saying it…I’m so proud to be a part of this group of men! Thanks for allowing me to lead. Had a blast!

  • No room it’s full

    cop

    warm up with Merkins, sstraddle hops, LBC’s, cherry, pickers, helicopters.

    thang

    5 exercises in each Circuit 

    16 reps each exercise 

    Round 1

    Kb swings 

    halos

    curls for girls 

    Ww2

    presses lying down

    Wait 30”

    Round 2 

    deadlift 

    lawnmower 

    goblet march 

    Press overhead 

    Single leg deadlift 

    30”

    Round 3 

    Offset (one hand out) squat 

    Skull crusher 

    Goblet lunge 

    Lateral raise

    Dolly  while holding kb in air 

    Round 4

    Farmer carry (march)

    Kb plank drag 

    RosLita while holding kb in air 

    Thruster – squat and thrust up

    Wind mill

    30 sec 

    Back to round 1 rinse and repeat until time

    cot

    number and name Arama, announcements, and YHC took us out.
    Appreciate the opportunity to lead gentleman

  • AMRAP this, part 2

    Put in that work!

    Warmarama: 1/2 mile mosey around the grounds. SSH, Deadman Hang, Imperial Walkers, Arm Circles, DQ, Cherry Pickers.

    The Thang: Same as last week… Let’s Goooo

    4 Rounds: 1 minute each AMRAP, 15 sec rest..
    Swings
    Curls
    LawnMowers
    Skull Crushers

    4 Rounds: 1 minute each AMRAP, 15 sec rest..
    KB Lunges
    Calf Raises (on the curb)
    Sumo Squats
    Burpees

    Mosey cool down around the parking lot.
    BTTF
    Announcements: See Slack
    Oyster took us out…

  • AMRAP this

    Put in that work!

    WARMARAMA:
    .5 run around the parking lot. Circle up: SSH, DQ, deadman hang, copperhead squats, flutter kicks, WWII, LBC, Rosalitas, hello dolly, heals to heaven.

    THE THANG:
    Timer Set: 1 Minute of work, 15 sec rest. 4 rounds
    Swings
    Curls
    Lawnmowers
    Skull Crushers

    Timer Set: 1 Minute of work, 15 sec rest. 4 rounds
    KB Lunges
    Calf Raises
    Sumo Squats
    Run to the end – 5 Burpees – Run back = x2

    .5 mile cool down.

    BTTF:
    Lots of announcements – See Slack
    YHC took us out.

    Oyster