Tag: The Old Hundred

  • Gentlemen’s Dentistry

    Four dudes, their circadian rhythms mysteriously aligned and peaked this morning, slung weights around and brewed up some of the most cerebral and stimulating conversations. Nary a man ran, but here’s what we did do:

    SSH, Andy Dufresne, KB helicopters, dead man hang, hold a deep squat, merkins, cobra and downward dog

    20 thrusters, 20 reverse lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x

    20 Alabama prom dates, 15 WWIIIs, 75 calf raises, repeat 3x

    20 Romanian deadlifts, 20 upright rows, 20 overhead presses, repeat 3x

    20 curls, 15 skull crushers, 30 lawnmower pulls (15/arm), repeat 3x

    Hermey took us out.

    Old Hundred never disappoints and we’ve been laughing all day. Thanks guys, makes slinging kettlebells around seem fun almost. My honor to lead, see you next time.

  • Don’t Stand Downwind

    7 men made it out to hit the kettlebells on a cool 70 degree and sunny morning. The air was crispy aside from a few times where a warm fog drifted by… caused by high-fiber foods.

    Mosey to the back of the parking lot.

    Warmup CoP
    Side Straddle Hops
    Helicopters
    Ukrainian Soldiers
    Imperial Walkers
    Copperhead Squats
    Arm Circles

    Cocaine Bear Crawl
    Bear crawl back to the kettlebells stopping every 2 white lines to do a Merkin.

    Upper Body CoP
    Close-grip curls x20
    Close-grip reverse curls x20
    Front arm raise x15
    Overhead press x30
    Swings x30
    Lawnmowers x15 per arm
    Skullcrushers x20
    Chest press x30

    Mosey to the bus loading area for a DORA
    100 Goblet Squats
    200 Calf Raises
    300 LBCs

    Farmers Walk x2
    Loop the bus loading zone holding the kettlebell in the left hand and then repeat with right hand.

    Kettlebell Bank of 500 American Hammers

    Mosey BTTF

    Bank of 200 Merkins

    Light stretching to close it out. Nice to see everyone this morning, glad to see Knock-Knock back for day 2… keep it up!

    Numbers > Names > Announcements (check Slack) > BOM

  • Never Trust a Big Butt and Smile

    Words of wisdom………but I am here to talk about a kettlebell workout. Here is a brief summary for your viewing pleasure:

    Mosey to the port-o-john area for Warm Up:
    Arm Circles, Don Quixote’s, Ukranian Soldiers, Copperhead Squats, Mummy Kicks, Bruce Lee Punches.

    Mosey back towards the flag and grab the Kbells

    Exercise One: Self Dora
    100 curls – run after each set of 25
    200 squats – run after each set of 50
    200 LBC’s – run after each set of 50

    Exercise Two: One Pax carries their Kettle and 30 LB ruck plate across the parking lot and back. They call an exercise, which the rest of the group does for the duration:

    Merkins, Merkin pull throughs, WWII’s w/lift, Squats, Curls, Upright Row, Lawnmower Pulls, Overhead Press, Bend Overs (??), Calf Raises, Forearm Curls…. this went on for awhile, so I am probably missing some.

    Exercise Three: Bench press x 50, Bench Press x 40, Bench Press x 30.

    Back to the Flag for Numbers/Names/Announcements/Prayer requests

    YHC took us out

    Final Thoughts: The backblast title refers to the Bell Biv Devoe classic, “Poison” which was part of yet another legendary Chaplain soundtrack. Purple Rain had apparently never heard the song. Conversely, it was Hermey’s jam back in the day. Overall, a great effort by the PAX. Really enjoyed leading this morning. If you haven’t made it down to the Deep South for Old Hundred – would highly recommend.



  • I can’t make it easy enough for you to not bitc#

    Four bros assembled in the morning mist to get after it. I was in a mellow Q mood after an aerator had its way with me yesterday, and the PAX abided, but with some welcome resistance. So with much mumble chatter and a dash of vinegar…

    Helicopters OYO, Andy Dufresne, dead man hang, merkins, downward dog and cobra

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

    10 WWIIIs, 50 single count American hammers, 75 calf raises, repeat 3x

    20 upright rows, 20 skull crushers, biceps 21s, repeat 3x

    20 overhead presses, 30 one arm rows (15/arm), repeat 3x

    Time called. The old hundred is a hidden gem of an AO, a special place where calories, according to certain wearable tech devices, evaporate, despite a seemingly casual atmosphere. Don’t ever change old hundred. As someone totally unqualified to offer any opinion on exercise and fitness, I recommend mixing up your weekly regimen of boot camps with runs, rucks, kettlebells, and other unusual shit. Your body in ten years, maybe next week, will thank you for the variation.

    Names and numbers. Hermey took us out. Prayers for Dumar’s dad who I understand is doing well, for brothers on IR, for Wildcat’s hip, and all things unspoken.

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

  • Yeah, that’s a hernia….

    The forecast looked wet, but three Kettlebell studs emerged in the gloom for a solid workout.

    After a very, very short “run” the PAX warmed up with motivators, DMH, and a few other stretches as it was time to get after it. Took a walk around the school holding the KB in various positions.

    COP: 1- Single KB Complex. Right side- kneeling single overhead press, reverse lunge, KB grabbers, KB smokers, bent over rows, squat thrusters, kneeling twist press. Switch to left side and repeat circuit. First round was 5 reps, second round was 10 reps, third round was conceded back to 5 reps.

    COP: 2- After a walk to cool down, the PAX did circuits of swings, curls 4 girls, skull crushers. 10, 15 then 20 rep circuits. Next circuit was 10 merkin pull throughs, up right rows and shrugs.

    Last 3 min the PAX stretched out. Time called.

    Great conversation led to a forgetful moment of count, names, COT. COT was put into a text message to the PAX later in the morning.

    Thanks for the great misty morning of 2 F’s today gents. Always an honor to lead!

  • Raging Hormones

    I think the back blast title is self-explanatory. Men and women of a certain age, ah, well, we had a fun morning with sprawling conversations covering many topics. Like our F3 brethren at other AOs we also saw the UFO, staring slack-jawed while interstellar travelers approached our blue marble. UFO sightings are now a shrug and carry on with your day-type experience here in 2024.  

    We did eventually get around to working out. 

    Warmarama: 

    Helicopters in cadence, rotator cuff stretches, Andy Dufresne, dead man hang, hold a deep squat, downward dog and cobra stretch

    The Work: 

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

    20 Romanian deadlifts, 20 upright rows, 75 calf raises, repeat 3x

    20 merkin pull throughs, 30 – 40 one arm rows (15 – 20/arm), 50 single-count American hammers, repeat 3x

    20 overhead presses, 15 skull crushers, biceps 21s, repeat 3x

    Time called. 

    Kegger at Heist’s pad tonight from 8 until the cops show up. But please leave by 9:30. BYOB. F3RVA 10-year anniversary convergence bootcamp at the Dogpile AO on 9/21 from 7-8 AM. New AOs popping up all over, thanks to the male community leadership bubbling up from the F3RVA headwaters. Sign up to lead one of them on the Q sheet, or at least head over to The Deep, Green Mile, Goyne Hard, or Ruckhenge to receive a beatdown. 

    YHC took us out. 

    Thanks guys for a fun morning. As always, it’s my honor to lead you. 

  • Cookie makes some weird noises

    4 HIMs of Midlothian ventured out for a kettlebell adventure or maybe we were just avoiding Gumbo’s OG No Toll edition. YHC has been on a bit of a hiatus with the M on the IR. Needing to put some pump back in the ‘ol muscles, YHC grabbed the Q sheet. Here’s a summary of events –

    Warmarama – SSH, Dead Man Hangs, Merkins, LBC’s, Leg over body left, leg over body right, neck rolls, etc.

    Thang: Select an exercise – 30 seconds on / 30 seconds off with each exercise 3 reps. We hit all the major muscle groups – biceps, triceps, quadriceps, glutes, abs, back, shoulders, lats, obliques. Hopefully, we’ll be sore tomorrow.

    Announcements: Check Slack.

    YHC took us out.

    Today’s backblast title comes to you via Cookie who made some strange noises during the workout. I would say more, but the wise stripper said it best, “Secret secrets are no fun. Secret secrets hurt someone.”. The rest of the details are left to your perverted imagination.

  • I think your radio is stuck

    A perfect 10 … of PAX traversed the mean streets of the Deep South and made their way to The Old Hundred. The following is an approximation of what transpired.

    Start off with a short mosey around the parking lot (“oh there’s running now??”). Followed by a warm up including but not limited to:

    • Helicopters
    • Ukrainian Soldiers
    • Jazzercise
    • Apple Bottom Poppers

    the thang…

    Tabata was on the menu today. Served with a side of classic tracks from 94 including Nine Inch Nails, Nas, Soundgarden, Oasis, and Biggie. 1 min on, 20 sec rest.

    • Kb swing
    • Curls
    • Calf raises
    • Nolan Ryan 1 round each arm 
    • Squat thrusters
    • Chest press
    • Skull crushers
    • Flutters with the weight overhead 
    • WW3

    after each round complete and indigenous people run around the full breadth of the parking lot. Round 1, 5 merkins then run to the front. Round 2 5 squats then run to the front. After two rounds all the way through we went around the circle each PAX choosing a weighted exercise. Those included: kneeling halos, Allen iversons, goblet squats, and lawnmower pulls. One minute of broga before time was called.

    Numbers, Names, Announcements, YHC took us out.
    Announcements:

    • F3 10 year anniversary September 21st 7am at Dogpile, be there! Other events happening be for and after
    • new AO at Mosley elementary next Wednesday at 530a
    • Labor Day convergence 7am Monday at Nuckols Farm Elementary

    NMM

    Thanks for allowing me to lead fellas. Good workout today. Good to see yall in the gloom!

  • Crowdsourcing

    Seven dudes, seven kettlebells, one parking lot, a Fitbit showing 5:30. You know what time it is!

    Mosey around the school, sans kettlebells. Circle up for:

    Andy Dufresne straight up, R then L, helicopters in cadence, dead man hang straight down, R then L, hold a deep squat, 20 merkins in cadence, Fudd and Wilson’s wives, in plank position R foot to R hand and hold, reverso, Freddie Mercurys w/ variable cadence

    YHC hit the easy button and let the PAX decide today’s workout. 

    The parking lot has 4 corners. Corner 1 = upper body, corner 2 = lower body, corner 3 = core, corner 4 = wildcard, PAX rifle carried their kettlebells between corners. The PAX chose the following exercises: 

    Corner 1 = Overhead press, merkins, clean and press, lawnmower pulls

    Corner 2 = Single-leg deadlifts, goblet squats, single-leg calf raises, Romanian deadlifts 

    Corner 3 = Plank pull throughs, swings, WWIIIs, lay on back with feet together and raised 6” off the ground and perform 25 chest presses

    Corner 4 = Curls, skull crushers, American hammers, burpees 

    Some time still on the clock. Circle up to bank reps, everyone’s reps count toward the group total. We did 200 curls, 200 skull crushers, and 200 swings. OYO stretching for another minute or two before time called.  

    Hermey took us out. 

    Lots of good mumble chatter. If you plan to go to Busch Gardens, a chat with Heist or Tzatziki will help you make the most of your visit. OC gives the best gifts; ask him if you need ideas. Hermey likes to fish. Boberry answered your prayers and is bringing IronPAX back next month. Lots going on. Check Slack. Get in on the action. Thank you all for showing up and putting out. Always an honor for me to lead. 

  • Toga’s Time Bomb

    7 strong from across RVA joined YHC to avoid potential injury on the Ultimate field and instead opted for potential injury from excessive KB work.

    Vague recollections of a Circus workout by Toga years ago and YHC playing with the ‘Workout’ function on my watch led me to the Time Bomb. After a brief warmup we got to the main event. 6 exercises – 30 seconds each; rest between exercises decreasing from 30 seconds down to no rest in 5 second increments. For those not wanting to do the math, that’s 7 rounds. Exercises were Swings, Press, Goblet Squat, Halo, KB merkins (one hand on KB), and Sit and Press. Lots of good shoulder work against Dumar’s Dr.’s orders.

    Farmers walk around the parking lot and circle up for some Mary – beginning with the Alabama Honeymoon – the advanced KB version of the APD. Add some flutters, some complicated KB American Hammers, and a few regular APDs to close out the time.

    NMS: Excellent muggy morning to get some KB work in and for those that didn’t want to run, this was the workout for you. Welcome to B.O.B. – 2nd post in 2 days, great to have you out. Hopefully Hermie doesn’t need to do too many root canals today, the arms may be a little dead holding them in someone’s mouth. Despite moving to the City, Gumbo still found his way south of the river, just can’t take the SOJ out of him. Nancy may be starting a Pre-Pre-early Wood workout of Sitting 2 year-olds starting at 3am – be on the lookout for the pre-blast.

    Announcements:

    Float the James – Sunday Aug. 11 – See Meatball

    Sat. Aug. 17 – Pickleball Tournament – See Oyster

    Wednesday Aug. 21 – Upchuck’s 100 @ First Watch

    Wed. Aug. 28 – Magnolia Green AO Launch

    Monday Sept. 2 – Labor Day Convergence – More info to come

    Sept 20-21 – F3 RVA 10 year anniversary festivities