Tag: The Old Hundred

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 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!!!!

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!!!

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!

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.

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.

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.

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

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.