Tag: The Old Hundred

  • Kettlebell Hot potato

    4 SOJ beasts escaped the warm fart sack this morning for a kettle bell beat down. Since no one took the Q it was tie for some hot potato… here is how it went down

    Warmarama led by Nancy Lopez ( SSH, Helicopters, Imperial walkers, cherry pickers, Merkins, LBC, flutter kicks, plan jacks)

    Mosey to the corner for a Swoop led Dora- 50 curls, 100 skull crushers, 150 squats….timer runs to the island

    Cookie jumped in to lead a 4 corners (prostitute style) with his cheese slicer…..around the parking lot . 10 merkin pull throughs, 20 overhead press, 30 lawnmower pulls, 40 raise the roof

    Rudy jump in next to led some strectching after the run…calf raise, alabama prom dates, lunges, one leg alabama prom dates

    Back to swoop for a little parking lot circuit each parking spot we did 10 squats , 10 curls, 10 skull crushers…then run to the island and back to the parking spot one closer to the island and took one off each exercise….repeat till we were down to zero

    Nancy closed us out with some mary ( box cutters, hello dolly, rosalita )

    announcements – rosie’s 12 days of Christmas coming up

    rudy took us out in prayer. have a great day guys!

  • Be Thankful and Grateful.

    In the brisk, pre-rain chill, we kicked off with a thorough warm-up, including dynamic stretches. Farmer carrying kettlebells, we tackled single-leg curb Alabama prom dates for hamstring focus, followed by sumo squats and lunges. Transitioning to the next spot, we engaged in a core-intensive sequence: 1-minute planks, LBCs, side planks, heels to heaven, and Freddie Mercury, capped off with another minute of regular plank. The mosey back featured two sets of Murican/kettlebell pull-throughs, single-arm shoulder presses, and kettlebell swings. A reflective cooldown of stretching ensued, accompanied by a gratitude-sharing session. As the cold hinted at imminent rain, Three Doors Down led us in prayer, wrapping up a challenging yet fulfilling workout.

    Not super intense today, but good overall body pump.

    Other:

    Great seeing Rudy 2x days in a row. Good luck tonight.

    Keep on Cookie to get on that Q sheet. Your calf seems fine to me.

  • Uncle Touchy’s Mustache

    8 of SOJ’s finest came out in the morning crisp air to see what YHC had in store in his return to the Q sheet. There is some lip hair coming in, you can judge how it looks.

    **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 around the bus loop to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    The Thang: Starting at 30 and working down by 5 with a run across the lot between each set. First set was Kettle swings, curls, LBC’s. Worked down to 5. Next set with a shortened run, Skullcrushers, kettle copters, and dollies. 30 down to 5. Last set was Overhead press, squats and flutters. Finished right on time.

    Wildcat set the pace. Heist stretched his legs once or twice, McGruff thought about Halle going for the lead but quickly backed down. Oyster switched to a nerf kettle bell due to cold. Cookie sliced us all some beef jerky with his weight.

    Announcements: Thanksgiving convergence at Mary Mumford. 1 spot open for breaking bread late December, see Q sheet.

    Prayers: To our veterans every day not just one day.

    Always an honor to lead.

  • VQ=Done

    11 PAX gathered at the Old Hundred Racetrack to help keep me on track for my VQ.   Missed a few counts and the order of closing, but after 8 month, VQ=Done.  First time in 8-months I have seen a warm up that had no mosey or SSH- Hope they don’t kick me out :).  

    Warm Up:  Imperial Walkers, Cherry Pickers, Arm Stretches x 2 way, Don Quyotes, Merkins, LBC-

    COP 1: Kettlebell carry around the racetrack and stopped at each light pole.  Stop1-10 Kettlebell Curls, Stop2- 20 Kettlebell Squats, Stop3- 30 Kettlebell Skull crushers, Stop4- 40 Kettlebell Lunge, Stop5-40 Kettlebell Curls, Stop6- 30 Kettlebell Squats, Stop7- 20 Kettlebell Skull crushers, Stop8- 10 Kettlebell Lunge

    COP2. 11’s- Kettlebell Plank pull-throughs with Kettlebell Bench Press

    COP3. Triple Check- Kettlebell Swings, Kettlebell side bends, and runner went between light poles. 

    COP4. Another Kettlebell carry around the racetrack and stopped at each light pole.  Stop1-10 Kettlebell Swings, Stop2- 20 Kettlebell Alen Iversons, Stop3- 30 Kettlebell Lawnmowers, Stop4- 40 Kettlebell Overhead press, Stop5-40 Kettlebell Swings, Stop6- 30 Kettlebell Alen Iversons, Stop7- 20 Kettlebell Lawnmowers, Stop8- 10 Kettlebell Overhead press

    Numbers, Names, Announcements & Prayers to include Vagabond and his family as they start the next chapter in their life and everyone during this election day.   

    Thank you everyone for this opportunity and allowing me to lead us out in a prayer my M and I say with our kids EVERYDAY.  Teach them young to pray and communicate with other- we all need help others from time to time-set that good example.    

    Stark Family Morning Prayer:

    Jesus, we want to thank you for all these great gifts you have given us, especially the gift of life.

    We pray that as we journey today that you journey with us; as we walk you walk by our side to help guide me us and lead us. 

    We pray that you help us to find our words so that we know what to say, when to say it, and how to say it. 

    We pray that you help us to treat others with kindness and respect, the way we want to be treated. 

    We pray that if something happens today that you give us the strength and courage to tell mommy or daddy or the teachers. 

    We pray that you help us to grow happy, healthy, gentle, and kind, and to be good listeners and to do your will. 

    Amen. 

    God is good. God is great. Let us have an Awesome day. 

  • Rocket Fuel

    I saw NTB post a solo beat down at The Forge recently. “Pretty cool,” I thought. A different type of “test” as Rosie commented, a different mental angle on resolve and commitment. As I watched the clock inch closer to 5:30, a solo outing appeared imminent. Then headlights beamed across the asphalt and our notorious Wildcat emerged from his parked car. Who better to light the fuse of a post Yeehaw beat down? The rain had lightened up, and millions of bags of wrapped candy lay in the back of cupboards all across town. LET’S GO!

    Warmarama: Mosey around the school, reach high (Shawshank stretch?), deadman hang, helicopters, copperhead squats, merkins, slow count Freddie Mercurys

    Dora #1: Runner across the lot and back, 50 double-count KB lunges, 100 KB swings, 150 KB calf raises

    Dora #2: Runner across the lot and back, 100 merkins, 150 KB lawnmower pulls, 200 arms circles

    Dora#3: Runner across the lot and back, 50 overhead KB presses, 75 KB front raises, 100 single-count Freddie Mercurys

    Triple Check-ish: 30 KB curls, 30 KB skull crushers, 100 single-count Freddie Mercuries, lower reps to 20 and repeat KB curls and skull crushers, keep Freddie Mercurys at 100 single-count, a final run through of 20 KB curls and skull crushers, Freddie Mercurys again at 100 single-count

    Time called. Numbers. Announcements. Wildcat took us out in prayer.

    As you all know, Wildcat is a great guy and the perfect partner for a fast-paced beat down. Wasn’t my time today for a solo run. Thanks for the company, for the iron, for the faith and fellowship!

  • Squaw Crushers

    The Magnificent Seven!! Horseshoes anyone?

    Warmarama: Warm up Lap, SSH, DQ, Imperial Walkers, Helicopters, Arm Circles, Copperhead Squats, Merkins, Flutter Kicks, Freddie Mercuries, Heals to Heaven. Vagabond Requests: Side bends…

    The Thang:

    Lucky Horseshoe: Run to the end of the parking lot and back after each round.
    20 Swings
    20 Swings, 20 Lawn Mowers
    20 Swings, 20 Lawn Mowers, 20 Curls
    20 Swings, 20 Lawn Mowers, 20 Curls, 20 Skull Crushers
    20 Swings, 20 Lawn Mowers, 20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Lawn Mowers, 20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Curls, 20 Skull Crushers, 20 Allen Iverson
    20 Skull Crushers, 20 Allen Iverson
    20 Allen Iverson

    Mosey BTTF for a round of Mary.
    Call out an exercise – Pax completes.

    Numberama: Namerama

    NMS: A lot of people have been asking for the Lucky Horseshoe. What the PAX wants the PAX gets… Let’s Go!!!

    YHC Took us out.

    Announcements:
    Friday – Lunch at Rusty Taco…
    See slack for the Food Ruck

    Thanks for letting me lead. Well done today boys.
    Oyster

  • Three Amigo Kettlebells

    Three beasts met at the Old Hundred parking lot to get their kettlebell on.

    Quick mosey and the warm-a-rama. Helicopters, Ukrainian soldiers, DMH, merkins.

    COP 1- Legs. 25 squats, 50 calf raises, 10 each single leg toe touches, held an Alabama prom date up position and raised one leg for 10 second each for a minute each leg. Lunge to squat walk to the center of parking lot.

    COP 2- Abs. 50 American hammers, 20 WW3s, 10 sit up to stand, 20 each side- side bends, 100 bent knee torso twists, 20 good mornings.

    COP 3- Upper body. 15 each arm curls, 40 skull crushers, 15 each arm plank lawn mowers, 20 upright rows with shrug, 20 behind the back shrugs, 10 merkin pull throughs, 20 KB swings, 20 chest press with KB raise, after set, held KB above chest for 10 seconds, 20 presses, 10 second hold, 15 press, 10 second hold, 10 press, hold 10 seconds, 5 press.

    Walked the length of the parking lot farmers carry, switch hands at half. Walked back to flag KB overhead, switch half way KB out front.

    Reliving our younger 6 pack days, we finished with 3 minutes straight of flutter kicks with KB above chest.

    Time.

    Count, Names, Announcements, Prayer Requests

    Thanks for coming out gents!!!!

  • 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!