Tag: The Old Hundred

  • Vision quest

    8 would be seekers of a vision quest posted out to a cool 72 degree morning at the Old Hundred. According to Chesterfield’s finest Maintanance workers the tunes were flowing and here is what went down.

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey across the lot to start. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    The thang (all performed to some of the finest stadium rock and movie soundtracks!). 3 Exercises and starting with 30 reps then decrease by 5 the next cycle until to 0. When song ends stop and run to end of lot and pick up where you left off. First Triple Lindy was Curls, Skull crushers, and front raises. 2nd round was Swings, Bent rows, Squats, 3rd round was LBC’s, Flutters, Dollies and 4th round was Aound the worlds and Iversons.

    Announcement: Love for Liv this Saturday 7am at Alamo. 9 year Convergence 9/23.

    Prayer Requests: Remember all those that perished on 9/11.

    YHC took us out in prayer. Make today Awesome.

  • Light post tour of the Old Hundred

    11 soldiers showed up for a kettlebell beatdown to kick off the post holiday week.

    After a brief farmers carry around the parking lot the fun began…

    Warmup ( of varying counts of the Q’s choice)
    SSH
    Don Quixote’s
    Imperial walkers
    Cherry Pickers
    Merkins
    LBC
    flutter kicks

    THE THANG

    Around the parking lot stopping at each of the 6 light posts for an exercise

    25 EACH
    Squat to lunge ( ALSO KNOWN TO MANY AS A LT. DAN)
    Leg raise to crunch
    Curl to press
    Chest press to overhead
    Swings
    Skull crushers

    we had so much fund with that we reversed it and completed that circuit again.

    on to the triple check
    Farmers carry to the crosswalk
    american hammers
    curls

    with a couple minutes left we headed towards the flag
    two minutes of around the world and time was called

    announcements- love for liv 9/16 , convergence 9/23

    prayer requests – cookie’s wife and continued prayers for Liv

    I took us out in prayer

    Have a great week! Continue to be the positive light in the world today! Thanks for the energy this morning guys I am grateful for the opportunity to lead.

  • Controlled 20s

    4 HIMS had morning conflicts, so couldn’t make the drive to No Toll to celebrate Oyster’s respect Q. Nothing but respect to you Oyster and congrats buddy, wish I could have been there to support you. In lieu of the longer drive, they joined YHC for a closer option to throw around some KBs.

    On this episode of Beatdowns by Vagabond, we focused on controlled movements and form. None of that herky jerky stuff. According to our pro-bono advertisers (mostly bc our workouts are you know…free), this is what went down.

    Warmerama-

    SSH, Imp squat walkers, Ukr soldiers, butt kickers, high knees, arm circles big and small, (Out of respect for our Eagle Fang instructor Hermie who made an appearance, we did some shadow boxing). Jabs, upper cuts, hooks. Merkins, LBC, Flutter kicks, W/S wipers

    The Thang-

    Controlled 20s are what they sound like. 20 SLOW reps with a strong core, no jerky movements. Pause at the top and resist gravity on the way down. If you do this right, this burns way worse than doing 100 as fast as you can. And you don’t usually pull that random muscle on the other side of your body.

    COP1

    20x Clean and Press (10 each side)

    20x KB swings. (Use those hips, not the arms)

    20 Merkins

    Family run around the donation box and back

    COP2

    20 x Lawnmower pulls on each side

    20 x Single Arm High Pulls (10 each side)

    20 x single leg V-ups

    Family run around the donation box and back

    COP3

    20 x Toe on curb Goblet Squats

    20 x Heel on curb Goblet Squats

    20 x Calf raises

    Family run around the donation box and back

    COP 4

    20 x KB Hammers

    20 x Overhead leg extensions

    20 dips

    Family run around the donation box and back

    COP5

    Burnout with 10x every exercise above with no breaks

    COT –

    Announcements – Please talk up the 9/16 Love for Liv workout. Also, bring your M’s and 2.0s if you can make it. Labor day convergence, so much more on Slack.

    Prayer requests – Prayers for our man Hermie who just found out some tough news and is going to have to go through a few upcoming procedures. Prayers for successful and swift procedures and quick healing. We got your back brother, let us know if we can do anything to help you and your family!

    It was a pleasure leading you fellas. I wish I could have made it to No Toll to celebrate Oyster, but you guys made staying close worth while. Wilson’s mumblechatter (It is not complaining) always makes it a fun morning too. LOL Thanks for the brotherhood fellas!

    Iron Sharpens Iron

    -Vagabond

  • Pigskin inspired beatdown at Old Hundred with angry music.

    After fart sacking my KB Q two weeks ago, I had to bring the heat. What better than bringing a good ole Pigskin clone. See reaction from Mr. Rogers!

    8 SOJ HIMs hit the mean streets of Midlothian for a kettle bell workout ripped off from our very favorite 🐷

    Fair warning provided. Here is how it went down.

    Warmorama: SSH/CHS/IMPs/Arm Circles/Merkinsi

    COP 1:

    Countdown:

    • 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 10 Upright rows, 10Deep Mountain Climber (single count)
    • KB farmer carry to old glory and back

    COP 2:

    Partner up:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 curls
    • 100 squats
    • 100 pole smokers
    • KB farmer carry to old glory and back

    COP 3:

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 10 SSH and returns
    • Partner 2 does the called exercise
    • 100 Swings
    • 100 overhead press
    • 100 Situps with KB anchoring your feet (interlace your fingers behind you head for the whole exercise)

    COP 4:

    GRab KB. Walk the perimeter of the parking lot and stop at each light pole doing various exercises:

    1. Lawnmower Pull
    2. Goblet Squt
    3. tricep extension/dip superset
    4. kB bench Press and Diamon pushup
    5. Single leg deadlift

    Attempted to switch to peaceful music, but ended up with some sort of funeral/viewing piano music…yikes…a little stretching then done.

    Numbers/Names

    Announcements:

    1. SoJ lunch this Thursday
    2. Mueph at Twinteam Friday
    3. Nancy Q with a special workout addition
    4. 9/4 Labor Day Convergence at Dog Pile
    5. SoJ family get together being discussed for mid October
    6. Love for Liv event – Alamo 9/16. Combó VQ with Futon

    I took us out in prayer.

  • Never skip leg day

    5 dudes with various sized and shaped weights me at the old hundred. No Q today so hot potato was called. YHC got it started. Q also went to Three Doors Down and Cookie. Somehow each Q did some leg work. Offshore took us out. Prayers for those in our community who need it. FYI look out for that sneaky tough Cookie Q when it comes!

  • Fart sack Q

    Fart sack Q

    Damnit. I blame the alarm. Got out of bed thinking it seems a bit too late…it was. 540 am. Still had to show up. Fortunately, the five HIMS there already had good leaders ready to roll. According to Purple Rain, this is how it went down before I showed up:

    imperial walkers, LBCs, flutter kicks, merkins

    Walking lunges w/ kettlebell (KB) from curb to centerline of the parking lot, 50 calf raises w/ KB

    Walking lunges w/ KB back to curb, 40 calf raises w/ KB

    Walking lunges w/ KB back to centerline of parking lot, 30 calf raises w/ KB

    Repeat until 10 calf raises

    Mosey around the parking lot

    20 one leg deadlifts per leg (40 total) followed by 20 KB swings (repeat this 3x)

    Mosey around the parking lotQ handed off to me.

    • Farmers carry down the parking lot and back several times.
    • OH press hold. Walk lot several times.
    • KB lat raise
    • KB push press
    • KB shoulder press
    • KB Pullover (on six)
    • KB chest press (4 second count up and down)
    • Diamond merkins
    • Werkins
    • Plank with Kb pull through

    Time

    Numbers/Names

    Announcement: SoJ happy hour Friday.

    Prayers: Pray for friend of Pax dealing with some addiction issues.

    YHC took us out.

    Setting two alarms tmw.

  • You can call any exercise you want

    10 strong including a traveler from far away lands came out for the Tuesday Dance Party DJ’ed by YHC. According the the Chesterfield Schools Maintanance staff this is what happened

    Mosey around the lot. COP- 20 each SSH, LBC; 10 Each Topsy Turkey, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Flutters,   

    1. Timer called exercise, carries 50 lb. Kettle around the 1st island. 10 exercises completed including K swings, curls, Skullcrushers, Overhead press, etc.
    2. Timer calls exercise and runs to end of lot. 10 exercises completed.
    3. Repeato kettle timer
    4. Repeato run timer.

    Announcements: School of Rock Saturday at R&R. Happy hour 8/11

    Prayers: To Vagabond’s BIL.

    YHC took us out in prayer.

    Appreciate leading this great group. Make today awesome.

  • Gorillas in the Mist

    11 HIMs came out to the foggy Old Hundred for some kettlebell hell. Cookie and Blacktop brought an FNG each. Nice work gents! Keep this growing!

    Here’s what went down. Quick little mosey in the parking lot followed by SSH, helicopters, merkins, Ukrainian soldiers, Don Kehotes. Had to shift the workout circle a bit due to a parking lot present, possibly left by a dog…. or human. Unknown.

    COP 1.

    5 exercises of 10 reps and a loop around the parking lot. Repeated 2x. Kettlebell swings, pull throughs w/ merkin each pull through, isolated curls, kettlebell burpees, and side waist bends

    COP 2

    4 corners. Corner 1- 10 squats, one arm overhead walk to next corner will bell. Corner 2- 20 around the worlds, bell over head walk to the next. Corner 3- 30 skull crushers, one arm overhead walk to next corner will bell. Corner 4- 40 LBCs, bell over head walk to the next.

    COP 3

    Triple check. Timer ran length of parking lot others did American hammers and bell press.

    Names, announcements COT.

    We welcomed Sean (Chromebook) and Ben (Beamer) to the group

  • The Bob Ross Beatdown

    9 strong at YHC’s first trip to the Old Hundred. A good time was had by all! Here is a brief summary for your viewing pleasure.

    Mosey to the side of the school for Warmarama:
    SSH’s, Ukranian Soldiers, Apple Bottom Poppers, Bruce Lee Punches, APD’s, Freddy Mercury’s, Hand Release Merkins

    AND Butt Kicks, High Knees, Lunge Walk, Bernie Sanders, all across the parking lot.

    Retrieve the Kettles and do Around the Worlds while we head to the picnic tables for exercise one:

    Each PAX calls an exercise, then bear crawls to the cones and back. The group does that exercise for the duration.
    -One arm Curls, Kettle Burpees, Upright Row, Single Arm Overhead Raises, Squats, Flutter Kicks with Kettle, Kettlebell Swings, Kettle Copters, Figure Eights.

    To the parking for Exercise Two: Strider Circuit

    rd 1: Strider, 25 Merkins, Strider, 30 Lawnmower Pulls
    rd 2: Strider, 25 jumpsquat, Strider, 50 bench Press
    rd 3: Strider, 25 Hand release Merkins, Strider, 50 American Hammers with Kettle
    rd 4: Strider, 10 burpees, Strider, 50 calf raises with Kettle
    rd 5: Strider, 25 incline merkins, strider, 50 reach arounds (??) with kettle

    I may have misremembered the order on a couple of these.

    Walking Lt. Dan’s across the parking lot, then around the worlds back to the flag.

    1 minute or so of Monkey Humpers to wrap things up.

    Nancy Lopez took us out after Numbers/Names/Announcements/Prayer Requests

    Final thoughts: Strong work by all the PAX today! If you havent gotten a chance to get down to some of the deep south workouts, I would highly recommend it. They have a great culture and a welcoming group of guys. Hope to get back soon – will have to check if there any AirBnB openings this summer.

    SYITG

  • Kettlebell Kickstart

    5 HIM came out in the gloom and enjoyed the cool morning…. until the humidity reminded us its still summer. Here’s what went down.

    Warm-a-rama. Quick lap around the parking lot, Helicopters, Don Kehotes, SSH, Ukrainian Soldiers, dead man hang

    COP 1- circuit performed 2x at 10 reps

    Plank pull throughs with merkins, WW2, Front raises, overhead press.

    lap around parking lot and 5 kettlebell burpees between each circuits

    COP 2- circuit performed 2x at 20 reps

    Skull crushers, squats, oblique side raises, Alabama prom dates

    lap around parking lot and 5 kettlebell burpees between each circuits

    COP 3- Cinco de triple check

    Timer set pace for flat bench press, lunges, American hammers, kettlebell swings.

    Finished up with a ring of fire, PAX choice with 20 reps