Tag: The Old Hundred

  • Just the two of us

    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!!

  • KB circuit with Heist – Injury Free

    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.

  • That’s gonna itch when it dries

    6 HIMs made their way to the Old Hundred to melt the morning frost with the heat from the kettlebell hell. Here what went down.

    Quick mosey to kick things off followed by SSH, Dead man hang, Don Quixote and merkins.

    The Thang: 4 corners, lady of the night style. Lt. Dans, WW3s, upright rows and skull crushers around the outer perimeter of the OHES parking lot. Short sides were farmer carries and long sides were running with kettlebell over head.

    Just enough time to finish with a triple check. Timer ran with their kettlebell while remaining PAX did calf raises and chest press. Time called.

    Numbers, names, announcements prayer requests, YHC took us out in COT.

    Welcome into the world Arya aka baby Cookie!!!!!

    Always an honor to lead you gents.

  • Imperial Walkers?

    4 dudes ready to battle the rain! Fortunately, the rain fart sacked today. 

    WARM UP (McGruff)

    • 1 lap run
    • Side Straddle Hops
    • Cherry Pickers
    • Leg Stretches
    • Helicopters
    • Cherry Pickers
    • Ukrainian Solders
    • Imperial Walkers
    • Merkins

    Thing 1: Four Corners (Cookie)

    Cookie lead us around the parking lot loop with different kettlebell exercises at each corner.

    Thang 2: Rotation (Hermie)

    • 1: Bicep Curls
    • 2: Squats
    • 3: Skull Crushers
    • 4: Lawnmower Pulls
    • Take a run

    (The above X2)

    Thing 3: Parking Lot Lines (Ponch)

    • A series of up and backs in the parking lot with kettlebells. It was a solid finish

    Numbers, Names Announcements and Ponch took us out with a prayer

    Make it a great day fellas!

  • Six Spuds

    6 Spuds rolled in this morning to get a solid workout in. It made for a warm one out there today thanks to the hot potato. 

    WARM UP (Nancy Lopez)

    • Invisible Jump Rope
    • Helicopters
    • Cherry Pickers
    • Imperial Walkers
    • Scissor Kicks
    • Merkins
    • LBCs

    Thing 1: Triple Check (Nancy Lopez)

    1. Bicep Curls
    2. Overhead Press
    3. Runner

    Thang 2: Lady of the Night (Cookie)

    • Corner 1: Pull through Merkins
    • Corner 2: Nutcracker Squats
    • Corner 3: Skull Crushers
    • Corner 4: Lawnmower Pulls

    Thang 3:  Eye of the Storm (McGruff)

    • Center: 10 Kettlebell Squats
    • Corner 1: 10 World War II
    • Corner 2: 20 American Hammers
    • Corner 3: 5 Burpees
    • Corner 4: 30 Carolina drydocks

    Thing 4: Up & Backs (Ponch)

    • A series of up and backs in the parking lot with and without the kettlebells. It was a great finish to leave it all out there!

    Numbers, Names Announcements and Ponch took us out with a prayer

    Make it a great day fellas!

  • Kettlebell Suicides

    5 men decided to see what YHC had in store at The Old Hundred this morning. 4 showed up with their kettlebell and one with a cheese slicer…Here is what went down

    quick lap around the parking lot followed by WARMARAMA- SSH, DQ, Arm circles forward and back/ big and little, cherry pickers, merkins, LBCs

    THE THANG

    started off with a circuit of Squats, Halos, chest press and lunges – 25X

    CARDIO – then off to the side parking lot for some kettlebell suicides. carrying you kettlebell we did suicides stopping at each point for 10 merkins.

    Round 2 – Swings, curls, skull crushers, overhead press- 25X

    CARDIO- side shuffle the parking lot with kettlebell and in each corner 10 merkins

    Back to the front parking lot

    Round 3 – big boy situps, lawnmowers, flutterkicks with raised kettlebell, plank pull through

    2 laps around the speedway with kettlebells alternating holding kettlebell above our head

    finished off with parking spots….10 reps of excercise called by pax for each spot and a run to the end of the parking lot in between each time getting one spot closer. exercises were burpees, single leg dead lift, allen iversons, overhead press

    Time called

    announcements- frozen triangle, growruck- YHC took us out in prayer

  • Can I see your baby?

    10 Beasts showed up at The Old Hundred for some college memories and a little kettle bell workout. Here is how it went down…

    Warmarama- a quick loop around the parking lot and then followed by SSH, Helicopters, Cherry Pickers, Merkins, LBCs and Flutter kicks

    The group took our kettlebells and YHC lead us to the bus parking lot…

    Started off with 11’s – kettlebells on one side doing thrusters and other side incline merkins

    one to some circuit training ( 10 mins) 10 american hammers , 20 squats, 30 curls repeat for 10 mins- completely silent pax and YHC was wondering is the plan was too long or boring

    short mosey to bus and back

    round two ( 10 mins) 10 swings, 20 big boy sit ups, 30 skull crushers repeat for 10 mins- mumble chatter picked up with stories of a dead possum wrapped as a baby and other college stories. after the fire alarm went off at the school we saw it as our time to exit… back to the front for a short round of Mary and TIME.

    Thanks to all that came out today. always grateful for the opportunity to lead. special thanks to Nancy for the laughs. Make today awesome!

  • No rain. KB training. Get some.

    PAX: Hermey, Heist, Purple Rain, Cookie

    Warm-Up:

    • 2 rounds of farmer carry around the parking lot.

    Round 1:

    • 20x Kettlebell Swings
    • 15x Kettlebell Rows
    • 20x Kettlebell Squats
    • Walk around the lot to the other side. Repeat. Return to the start.

    Round 2:

    • 10x Kettlebell Single Leg Deadlifts
    • 20x Kettlebell Sumo Squats
    • 15x Kettlebell Curls
    • Walk around the lot to the other side. Repeat. Return to the start.

    Round 3: Led by Cookie

    • Close Knee Squat (Testicle Crushers) – 20x
    • Skull Crushers – 15x
    • Clean and Press – 10x each arm
    • Walk around the lot to the other side. Repeat. Return to the start.

    Cooldown:

    • Deadman Hang/Andy Dufresne Stretch

    Announcements:

    • Purple Rain’s 1-year Q anniversary this Saturday at Rock and Roll.

    Prayers:

    • Led by Hermey. Prayers for Cookie’s friend’s father, who is in the hospital with pneumonia.
    • A reminder to cherish our time with family, remove distractions, and focus on what truly matters in life.

  • Ann Arbor is a whore!

    A lucky 7 Pax braved the 70 and sunny conditions of the Old Hundred to get their kettles on! After discussion of a football game the night prior YHC called for a very short mosey.

    COP: Invisible Jumprope, Helicopters, Imperial Walkers, Jazzercise, copper head squats, deadman hang, Plank jacks, LBC’s.

    Thang: Carry kettle around school to each door. Do exercise of door count plus 10, progressive all the way around the school. Door 1: 11 copters, Door 15: 25 copters, 25 curls, (This is where YHC was thrown off thinking he was heading to door 2). Door 14: 24: copters, curls, skullcrushers and so on it went adding, 23 overhead press, 22 goblet squats, 21 swings, 20 bent rows, 19, straight leg dead’s, 18 dips, 17 merkins, 16 LBC’s, 15 dollies.

    Not the most intense workout on heartbeat but some good solid muscle burn. Great mumble chatter. Rudy and YHC have the same hatred of that school up north. I guess the phrase “cheaters never win” is not true!

    Prayers to Wildcat and family for strength and good news. YHC took us out in prayer! Make today Awesome!

  • My Shoulders are TOAST

    9 Inglorious SOJ Repeat offenders join YHC in the Gloom for, take one of three, from my final week as an RVA native. There was immediate mumblechatter regarding my legendary “bell”. No surprise or concern as jealousy tends come out in these forms. The mighty bell and rock jams had to wait just a few minutes before they got things underway as we kicked things off with a lap around the school to warm us up a bit.

    Warmarama –

    Lap around Old Hundred, SSHs, DQs, Jazzercise for Nancy, Imp Walkers, Dead man hang C/L/R, Merkins, LBCs, Flutter Kicks, Windshield Wipers, Scorpion Kicks. I tried to keep a good cadence, but the Rock tunes were hitting so hard and so loud I couldn’t even here myself counting. Hope everyone kept up.

    COP1 –

    A lap around the speedway. Farmers carry with right arm to turn one. 10 KB Jump Squats. Farmers Carry with the left arm to turn two. 10 KB Jump Squats, 20 Thrusters. Alleluia carry down the straight away (Follow that Glorious Bell the Pax all screamed, and that they did to turn three. 10 KB jump squats, 20 thrusters, 30 overhead press. Farmers carry back to right to turn four. 10 KB jump squats, 20 thrusters, 30 overhead press, 40 around the world. Alleluia carry to the finish line, and FIVE burpees. At this point the mumblechatter turned from the love language regarding my KB to the pain in our shoulders. We just started fellas, let’s get it!!!

    COP2 –

    Triple Check. P1 runs to the donation box as timer. P2 KB American Hammers, P3 does KB overhead extension to crunch

    COP3 –

    Another lap around the speedway. Same principle as above 10/20/30/40 compounding with different exercises. This time it was 10 high KB swings, 20 sumo squats, 30 tea cups, 40 bent over rows. 5 burpees at the line.

    COP4 –

    Triple check. Same box for runner, but a new exercise I have donned as the VAJ-A-BOND. P2 and P3 doing the same exercise, but different sides. Principle is that Pax lays on the ground and bends one leg, other leg straight. With back flat on the ground, hold KB straight arm above your head. Raise head until sitting up, then thrust through the bent leg keeping alternate leg straight and blast those Vajabonds to the sky like a one legged prom date. Do one side, do the other at switch. This one burns so good and now I am forever with you guys. Use at your own risk.

     

    Numberama/Namerama/Accouncements/COT–

    Grow Ruck training underway, go get some! A brief thank you to all that came and those that didn’t. I appreciate you fellas more than you know and you all have changed me in a way that I not only needed, but made me so much better. It was also great to see House Party out with us this morning. I joke about my glorious KB, but this guy was man handling an absolute boulder. Strong work brother! McGruff took us out and everyone signed the legendary kettlebell as a going away surprise. Come join YHC at Timberwolf and Satan’s Hill this week before I bid you all farewell. Thank you all fellas and let’s make this week great!

    Iron sharpens Iron

    -Vagabond