Tag: The Old Hundred

Not my most creative workout, but a thorough full body workout. To be honest, sometimes keeping it simple makes the most sense (particularly at 5:30 a.m.). Very nice to have some usuals + some unusual (Snuff, Offshore, and Chaplain).

Warmup with various body movements and some basic KB work.

Entire workout made up on the fly. Walk around the parking lot (farmer’s carry or rifle carry KB). Do 3 rounds of targeted lower body, upper body, or core related exercises. For example: 20x swings, 15x sumo squats, and 15 high pulls or 10 WWIII situps/15x pullovers/20x flutter kicks. You get the picture.

Some good laughs today:

1. A completely random ramble from me about the Lewis and Clark expedition and their provisions and overall adventure. BTW, this thought relates to good book I am reading about Lewis and Clark by the same author as Band of Brothers.
2. A PSA about not watching F3 RVA social media posts from Cookie while on the can. A funny story came up about one of the Pax dropping one recently and God Bless America began playing suddenly…random bathroom strangers apparently approved.

Announcements:

1. 7/4 – July 4th – Family friendly Convergence (likely won’t attend because the Treyborhood throws a pretty good 4th of July event in the morning). Location is Stone House (time 7 a.m.)
2. 9/21 – F3 RVA 10-year convergence. Lots of work behind the scenes to make this a big deal. I will be there. Make sure you are too.

Big Herm took us out in prayer.

8 model HIMs posted to the old hundred for some KB action. Great to see everyone! I was concerned Wildcat had gotten the best of our local PAX yesterday but later reprimanded myself for such thoughts; F3 men ALWAYS rise to meet any challenge. With a choice playlist (Talking Heads, Stones, Dire Straits, Bon Jovi, etc.) and occasional mumble chatter supplying the soundtrack, this happened.

Warmaramma: Andy Dufresne stretch straight up the middle, then right and left side stretches for the lats, helicopters, deadman hang, grass grabbers, deadman hang to right then left sides, SSHs, hold a deep squat position for a nice stretch, Wilson and Fudd’s wives, 10 slow & deep merkins, lay on your back with right then left knee held to chest, overhead triceps stretch

The Work: Groupings of two exercises, one performed directly after the other (a superset), all with kettlebells, we performed each grouping 3x

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

20 (10/leg) reverse lunges, 75 calf raises, repeat 3x

20 Romanian deadlifts, 15 WWIIIs, repeat 3x

40 one arm rows (20/side), 20 merkin pull throughs, repeat 3x

Biceps curl 21s, 15 skull crushers, repeat 3x

To run down the remaining 1.5 minutes, a ring of fire. Time called. BTTF. Oh. We never left the flag.

F3rva has so much to offer; between boot camps, rucks, KB workouts, runs, and other spur of the moment activities, there is a ton of variation to keep from overtraining while torching calories and encountering HIMs. The blade stays sharp.

Announcements: A lot happening in the world of F3rva, and it’s great to see. Field day convergence 7/4 @ Forrest Hill park. Daddy/daughter dance in early November. An upcoming family camping trip. If you see an opportunity on Slack to help out, especially in areas where your heart and skills are in alignment, reach out. Get in the game. Be a part of the rising tide which lifts all ships.

Prayers: No requests, but there are always unspoken needs. Hermey took us out.

Thank you everyone for turning out and putting in the work. It is always my privilege to lead such great guys!

Nine brothers showed up and put in the work, rocked out if you will. The air smelled skunky, with maybe some burned rubber mixed in there? Just trying to paint a picture folks. We stood in our circle with zero mosey for 45 minutes, but veins bulged, chests heaved, and metal was swung. PAX generally agreed the back half of the workout was more enjoyable than the front half.*

Warmarama: Andy Dufresne stretch, lean to right and left sides to stretch the lats, helicopters, deadman hang straight right and left, hold a deep squat to stretch, SSHs, 20 in cadence merkins, lay flat on the ground and pull right then left leg into chest, Freddie Mercurys in cadence, 10 normal, 10 slow, 10 fast, 20 box cutters, 30 flutter kicks

The Work:

Round 1: 20 swings, 20 deadlifts, 20 reverse lunges (10/leg), repeat 3x

Round 2: 20 single leg deadlifts (10/side), 50 calf raises, 30 American hammers, repeat 3x

Round 3: 20 one arm rows (10/arm), 20 upright rows, 10 WWIIIs, repeat 3x

Round 4: 21s (7 biceps curls beginning at the bottom of the movement w/ arms straight and stopping at the midpoint of the curl, followed by 7 curls beginning at the midpoint of the movement and ending at the top of the curl fully flexed, then a final 7 full ROM curls), 15 skull crushers, 20 merkin pull throughs for the first around them audible’d to 15 for 2nd and 3rd rounds, repeat 3x

Announcement: lots of upcoming events (check slack), new AO this Saturday at Goyne Park in Chester, Daddy/daughter dance is going down, a lot going on

Always a pleasure and honor to lead you gents!

*credit to Heist for the punchline

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!

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

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.