Tag: The Old Hundred

  • Billy Madison- Kettlebell Style

    8 men joined YHC for a back to school session kettlebell style on this cooler morning.

    Warmup- mozey around the parking lot followed by SSH, helicopters, imperial walkers, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups ( mumble chatter stopped at this point)

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    TIME CALLED- GED’s were issued for effort

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day!

  • 45 Seconds IS a long time

    Most Ms wouldn’t agree, but 10 HIMs (with the promise of no running) came out for a strict kettlebell breakfast this morning. Here’s what went down.

    Warm-a-rama with a very quick mosey, SSH, Ukrainian soldiers, Jazzercise (for Nancy) cherry pickers, merkins, LBCs

    The Thang

    Each exercise was 45 seconds long. We ran through the list just shy of 2 times.

    Swings, single arm curls, skull crushers, squats, big boy sit ups, kettlebell burpees, lawn mowers, side bends, kneeling overhead press, bench press, lunge, American hammers, single leg toe touch, shrugs, overhead front raises, merkin pull throughs.

    Count, names, announcements, COT

    Great work today gents!!!

  • 4 years? You’re crazy

    7 PAX gathered at the Old Hundred to see what YHC had to celebrate the 4 year maniversery. A fav album of Lateralus by Tool started playing and we were off. This is more or less what happened.

    4yrs

    My favs

    Jazzercise 

    Invisible jump rope 

    Michael Phelps

    Hairy Rockettes 

    Collard pickers

    American hammers

    Flutter kicks

    Scorpion kicks

    Merkins

    20 chest pulls 

    20 Rocky Mountain climbers 

    Down by 2s

    Circuit

    Halo, 10 each way

    Yea kettle 10 each side

    20 on swings

    20 AIs, 10 each way 

    20 curls

    Nolan Ryan’s, 10 each arm

    WW3 x10

    20 skull crushers

    Lap around school

    Rinse and repeat

    Broga

    Down dog

    Up dog

    Down dog

    Lunge 

    Twist

    numbers, names, announcement prayers, YHC took us out

    NMM

    YHC is proud to call this great group of guys friends and brothers. I don’t know where I’d be without you guys. Keep pushing, you got this!

  • Eat ‘em and Smile

    5 HIMs joined forces to become more than they were when they arrived. A slight fall nip was in the air, but the PAX shrugged it off and dug down deep to find the golden treasure guarded by the dragon.

    Warmarama:

    A quick mosey here and there, followed by…

    SSHs, 20 Copperhead squats, 20 merkins, 20 mountain climbers OYO, plank with right hand held high then left hand, stretches brought to you by Fudd’s and Wilson’s wives, helicopters x 10, dead man hang

    The Thang:

    Kettlebell (KB) swings x 20

    Goblet KB squats x 20

    One-legged KB deadlifts, 10 x per leg

    50 KB calf raises

    20 overhead KB presses per side/arm

    20 lawnmower KB pulls, AKA one-arm KB rows

    20 KB front raises

    20 double count KB plank pull throughs

    20 KB skull crushers

    20 KB curls

    50 double count KB American hammers

    50 non-KB Freddie Mercurys

    Run 1x around the school

    PAX completed 2.5 rotations of everything you see above

    As always, a great time was had by all. Fantastic mumble chatter, some honest to goodness exertion, and fellowship and faith in abundance.

    YHC took us out. Always humbled to lead this amazing group! Thanks guys, and let’s keep on keepin’ on! F3 RVA abides.

  • 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.