Tag: The Old Hundred

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

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

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…

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

Hope this backblast finds you well. Three stallions ready to throw some weights. Here we go!

Warmarama: Mosey around the parking lot, then circle up for some: SSH, DQ, Deadman Hang, Arm Circles, Copper Head Squats, Merkins, Flutter Kicks, Rosalita, Hello Dolly’s.

The Thang:
Modified Beast.
Round1: 10 Shoulder Presses: 6 Merkins x 3 to the other side and x3 on way back.
Round2: 10 Shoulder Presses, 10 Lawnmowers: 6 SSH x 3 to the other side and x3 on way back.
Round3: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings: 6 Plank Jacks x 3 to the other side and x3 on way back.
Round4: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers: 6 Forgot x 3 to the other side and x3 on way back.
Round5: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers, 10 Sumo Squats: 6 Squats x 3 to the other side and x3 on way back.
Round6: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers, 10 Sumo Squats, 10 Alvin Iversons: 6 Burpees x 3 to the other side and x3 on way back.

5 Corners??:
1: 10 Merkins, 10 Curls
2: 10 Merkins, 10 Curls, 10 Swings
3: 10 Merkins, 10 Curls, 10 Swings, 10 Squats
4: 10 Merkins, 10 Curls, 10 Swings, 10 Squats, 10 Lunges
5: 10 Merkins, 10 Curls, 10 Swings, 10 Squats, 10 Dips

BTTF: Ring of Fire

NMS: Great to be back at The Old Hundred to add in some Kettlebells. Much needed today. 70 and Sunny as always. Several Announcements were shared today.

Grow Ruck — See Slack and sign up.
Several VQ’s are on the sign up sheet. Fergie VQ is this Saturday at Dogpile.
and 2 VQ are coming at the Alamo. Blacktop and Rudy. Let’s Go!!!!

YHC took us out.

It was 5.28 AM, and Cookie was the only one in the Old Hundred parking lot. Cookie was about to set the AC to 72 and take a nap. But as soon as Cookie closed his eyes, he heard the sound of a car, and Ponch jumped out with his high spirit and ruined Cookie’s nap. As per the two little birds at the Old Hundred parking lot, here is what went down.

Warmerama
Run around the school
SSH
Arm Circles
Merkins
LBCs
Flutter Kicks

The 4 Corners (Lady of the Night Style)
10 Merkin Pull Through
20 Lawnmovers – Each Arm
30 Squarts
40 Alabama Prom Dates

Dora
100 Scull Crushers
200 Curles
300 Chest Press
Runner runs to the cone and back

COT – (Awkward. But It’s OK)
Announcements – Grow Ruck
Punch took us out

Thanks, Ponch, for showing up and joining the grind.

Graced with the presences of a walk on FNG, 5 HIMs showed up for another addition of KBH. Here’s what went down.

Disclaimer, short mosey, SSH, Imperial Walkers, DMH. kicked it off with a dozen tracers.

COP 1 and only. 4 corners lady of the night style around the perimeter of the parking lot.

10 pull through merkins, 20 WW3, 30 Lt. Dans, 40 shrugs.

With a few minutes left, mary with abs PAX choice.

Numbers, names, announcements, COT

Welcome to the group Taziki (Chris)!!!!

A very quiet morning at The Old Hundred today. SSHs with eye contact was a touch odd…. but here’s what went down.

Quick mosey, SSH, dead man hang.

Walk around the school alternating farmers carry and overhead carry. Completed the warm up with parking line tracers.

COP 1- Stack and unstack. Walked the parking lot perimeter adding each exercise at the corners . 10 LT. Dans, 20 swings, 30 shrugs, 40 skull crushers and 50 side twists. Reversarama.

COP 2- Dora with 100 curls, 200 lawn mowers, 300 calf raises.

COP 3- Last 10 minutes was 20 of called exercises. toe touches, around the world both ways, squats, thrusters, single overhead press, side bends.

Time called, names, announcements, COT.

Thanks for the company and conversation Cookie!!

After losing two guys yesterday, I made sure everyone was warmed up and ready to rock.
According to the spring peepers at Old Hundred Elementary, this is how things went down.

Disclaimers, warnings, caution, check yourself before you wreck yourself, see a doctor if you have an erection lasting more than 4 hours provided to the Pax.

Warmorama: SSH (20x), Ukrainian soldiers (15x), Don Quixotes (10x), Andy Dufresne stretch, Deadman hang stretch, LBCs(20x), Rosalitas(15x), Roscoe’s Mom stretch (both sides), downward dog, slowwww stand up.

Thang: Farmer carry long sides of the parking lot to each corner, performing circuits as follows:

1. Corner 1: 20x KB swings/15x squat + push press/Single Leg Curb Raise (think single leg APD with or without KB(20x)
2. Pistol Carry to corner 2
3. Corner 2: Single arm KB rows (15x), Single arm KB press (with or without bridge) 15x/ KB pullovers (20x)
4. Farmer Carry to corner 3
5. Corner 3: KB Deadlifts (20x) w/ option for single leg/KB Shoulder Press (15 x each side)/KB Teakettle bend (15 x each side)
6. Pistol Carry to corner 4
7. Corner 4: WW2 KB taps (20x)/KB Pull throughs with Merkin (10x)/KB curls (20 x)

Quick eye of the storm: Guys picked 4 exercises (20x KB swing to OH/KB skull crushers/KB Nolan Ryan’s/ KB Alan Iverson’s. Basically – farmer’s carry from center (where 20x SSH performed) to designated corner exercise and back. 100x SSHs performed.

Time!

Announcements: MOT with Boberry TMW/Get your Ruck on a the the Forge. Most importantly – Futon is starting plans for a special Luv4Liv part 2 event this September. Hope to get a bunch of Pax and local community out for that.

Prayers: Pray for Armstrong’s father who is in Hospice.

YHC took us out.