Tag: The Old Hundred

13 men joined YHC and his janky kettlebell for another round of strength training at the Old Hundred. This KB is starting to build a reputation of its own. Currently thought to play music, be used as a street cone, and to bring hunting in a tree stand. Also known to be readily available on QVC on BOGO. Whatever the purpose, it holds weight just fine and YHC is fine with his thrifty ways and it’s multi-uses. Mumblechatter around this started strong…until the circuits began. According to the random man walking his dog, this is what went down.

COP:

SSH, Ukr Soldiers, Cherry Pickers, DM Hang L/R, Butt kickers, High knees, Merkins, LBC, Flutter kicks, W/S wipers, Scorpion kicks

The Thang:

Kettle Bear 20 circuit

20 x Sumo Deadlift High Pulls

20 x American Swings

20 x Single overhead lunges (10 each side)

20 x American Swings

20 x KB Snatches

20 x American Swings

20 x Clean and Press (10 each side)

20 x American Swings

20 x Lawn Mower (10 each side)

20 x American Swings

Mosey around the speedway

Repeato x 2

After 2 circuits, and a lot of groaning at each round of American Swings, we had 4 minutes of Mary to finish us off. Each pax member called 10 reps of a core exercise.

WW2, 6 inches, scrunchy frogs, box cutters….TIME

YHC saw the Q sheet open last night and looked up some new KB workouts. This one looked easy enough to remember at 5:30, but challenging. Turns out, it is REALLY hard once you make it through that first rotation of swings. Something a little different though that turned out to be some really good strength training. Nancy pointed out how difficult this is going to make the return of Duke’s B-ball Q at Timberwolf this Thursday. No doubt he is right as the Pax is going to feel this in the upper body the next few days. If anything, maybe it will make those that didn’t show today feel better about their games as we struggle to get the ball 10 ft in the air.

Announcements:

5/21 – Family day this Sunday at Better Weaver Elementary. Cookout and B-ball with the M’s and 2.0s. 5pm – til

This Thursday, back by popular demand, the return of Duke’s Basketball Q at Timberwolf. Come get some

More on slack.

YHC took us out.

Thanks as always for the opportunity to lead fellas. Appreciate you all and the numbers we continue to post. Stay strong and lift each other up when we need it, bc we all will. Iron sharpens Iron!

-Vagabond

10 Magic Mike’s of Midlothian joined YHC for a little Kettlebell action. Here’s what went down –

Warmarama –

• Jog the parking lot.
• Side Straddle Hops
• Jazzercize
• Boil the Sun (learned this from my visit to F3 Columbus). Mumble chatter rattled the Q, so we ended this one early and moved on to the bells.

Thang:

• 50 Russian Kettlebell Swings / 50 American Kettlebell Swings
• 5 burpees, 10 Merkins, 15 WWII’s, jog the parking lot.

• 25 right arm clean and press / 25 left arm clean and press
• 50 “ish” squats with arm extensions. This was a buster. 50 was way too many. YHC called the audible to 30.
• 5 burpees, 10 Merkins, 15 WWII’s, jog

• Leg on the curb for 50 single leg squats (25 right / 25 left)
• Curl to Press
• Alabama Prom Dates (Nancy and YHC had a little kettlebell swap on this one. It wasn’t weird at all.)
• 5 burpees, 10 merkins, 15 WWII’s, jog

• Rows (25 right / 25 left)
• Overhead tricep extensions
• 5 burpees, 10 merkins, 15 WWII’s, jog

• Leg on the curb for lunges (25 right / 25 left)
• Rows
• Single leg heels to heaven (25 right / 25 left – alternating as needed). This one was also a buster. YHC believes this one would be better served without weights.

Circle up for some Mary. Person 1 takes 6 cleans with Thor’s hammer while the group does Moroccan night clubs with arms in various positions.

Time called.

YHC is not sure if he has all the exercises listed, but we’ll call it good enough.

Announcements:

• CSAUP – May 6th
• SOJ Friday Happy Hour – May 12th
• Family Basketball night at Bettie Weaver – May 21st
• Oyster’s Paying Thursday Lunch series – May 25th
• Posh might be building benches this Saturday after Dogpile? Check Slack for details on this one.

YHC took us out.

Another great day at F3.

10 HIM’s joined YHC for a little kettle bell action at the Old Hundred today. In summary, we got after it. The details were as follows –

Warmarama – SSH’s, Helicopters, Merkins, Jazzercise, WWII’s

Thang 1: Triple check halo series. Partner 1: Halo with a squat (alternating directions on the halo). Partner 2: Halo with a lunge twist. Partner 3 run the drop off, down and back.

Thang 2: Partner up. Exercise 1, 3 rounds: Partner 1, some exercise. Partner 2, overhead carry down and back. Exercise 2, 6 rounds of leg on the parking block squats, Partner 2 runs down and back. YHC didn’t quite explain this the single leg on the parking block squat correctly. We’ll have to bring it back.

Thang 3: EMOM. Exercises included snatches, clean and press, curl to press, triceps extensions, American kettlebell swings.

We closed it out with 30 seconds on / 30 seconds off of push up pull throughs (3 rounds) and 30 seconds on / 30 seconds off with WWII’s with a twist (2 rounds).

Time called.

Announcements:

• Oyster’s paying monthly lunch series – next Thursday at Rusty Taco.
• May 6 – CSAUP + Convergence. Check Slack for details.

YHC took us out in prayer.

YHC have loved getting after a good kettlebell workout lately and today was no different. The JBL speaker died about 5 minutes into the workout, but Mumblechatter, some good conversation and laughs at Vagabond’s QVC purchased kettlebell/dumbbell set up kept us going.

Down in the cell dead zone that is The Old Hundred, nine PAX gathered to better themselves. According to the school employee who gets to work early to drop off their trash, this is what may have occurred. 

Lap around the school

Wamrerama 

Descending count starting with 10 eac of the following:

American swingers

Halos each way

Allen iversons 

Press and clean each side 

Around the world each way

Tea pots each side

Nolan Ryan’s each side  

Man maker merkins

We made it to 4 reps each before a little broga cool down. 

Numbers, names, announcements, prayers for oyster, his M and their family. Happy hour Friday at 5pm at Diamond Billiards

NMM 

Great to be back out after vacation and sickness hiatus. I’ll get the music figured out Eventually….

I almost pulled a did not wake up bit, luckily inside of me said time to get up, we need to hit the bathroom now. Once I was up, then headed over to Old Hundred for today’s workout. A group of 5 came out to tackle something new. It should be warned that Mudslide and new are dangerous words.

A good warmup: SSH, Helicopters, Ukrainian Soldiers, Don Quixotes, Copperhead squats, Merkins, LBCs and Alabama Prom Dates. The new part: today’s training involved kettlebells and a deck of cards. Each card associated to the type of exercise and number of reps. Spades(Clean and Press), Diamonds(Rows), Clubs(Swings) and Hearts(plank Pull-thrus). After every 13 cards, we ran a lap around the parking lot, came back for the next round(the jokers were included). The last round, couple of changes switched up to the double hand clean and press and cut the planks to single count. We finished it all. I am sure there will be some tired puppies today. At the end a little stretch, no announcements(everything should be on Slack) Count outs and prayer from YHC

It felt good this morning…..the weather making a slow return to the warmth(only bad thing wait till the humidity kicks in where we will be soaked). An FYI, I plan on doing it again with all bodyweight plus a little devil says I have cards with workouts listed on them. Is he/she right, find out one day!!!!

8 soon to be swoll Monster’s made their way to Old Hundred Elementary for a little kettlebell action. YHC grabbed the Q Sunday afternoon using it as motivation to get my butt out there. YHC is glad I did.

Warm-a-rama: SSH, Helicopters, Copperhead squats, Dead man hang (feet together/feet apart), Merkins and rapidly paced WWII’s.

Thang 1:

• Complete 15 – 25 of the called exercise. Jog half way down the parking lot and complete 1 burpee for round 1, 2 for round 2 up to 5. Then we went back down from 5. Kettlebell exercises included Squats, Rows, Bench Press, Heels to Heaven, Shoulder Press, Lunges, Clean and Press, Tricep extensions and one other I don’t remember. No breaks in between sets. This was a tough one.

Thang 2:

• Partner up with partner 1 doing reps of a called workout while partner 2 was completed an exercise back and forth across the parking lot. We did 3 rounds.
• Round 1: Shoulder Press / Lunges (Audible called on the lunges)
• Round 2: WWII’s / Suitcase carry
• Round 3: Curls / Round the worlds

Thang 3:

Circle up real tight like. Hold plank and pass the kettlebell back and forth around the circle until time was called.

Announcements:

• Be on the lookout for the Memorial Day Convergence. Good times for sure.
• Doublemint still looking for volunteers to push wheelchairs on April 15th. Reach out to him for details.

YHC took us out in prayer.

That was a full body kettlebell workout and YHC’s shoulders are smoked. Great to be with you all this morning. Thanks for letting me lead.

A Lucky 7. Look at us, skipping the fartsack, bringing our own kettlebells. We got this!! Here we go…

WARMARAMA:
SSH, Helicopters, Hillbillies, Arm Circles, DQ, Copperhead Squats, Merkins, LBC, Alabama Prom Dates, Lap around the school.

The Thang:

The Lucky Horseshoe
1. 20x Swings
Run a Lap
2. 20x Swings, 20x Curls
Run a Lap
3. 20x Swings, 20x Curls, 20x Presses
Run a Lap
4. 20x Swings, 20x Curls, 20x Presses, 20x Goblet Squats
Run a Lap
5. 20x Swings, 20x Curls, 20x Presses, 20x Goblet Squats, 20x Lawnmowers
Run a Lap
6. 20x Curls, 20x Presses, 20x Goblet Squats, 20x Lawnmowers
Run a Lap
7. 20x Presses, 20x Goblet Squats, 20x Lawnmowers
Run a Lap
8. 20x Goblet Squats, 20x Lawnmowers
Run a Lap
9. 20x Lawnmowers
Run a Lap

BTTF for some Mary
AmericanHammers, WWII, Alabama Prom Dates

NUMBERAMA:NAMERAMA

NMS: A perfect morning at The Old Hundred to run the Lucky Horseshoe. Seems like a crowd favorite, may have to do it again soon. A little mumble chatter on the length of that lap but we got it done. Well done boys, thanks for letting me lead. Looking forward to checking out The Alamo on Monday.

Announcements:
Mondays at Satan’s Hill – Is MOVING TO A NEW AO.
The Alamo: 3800 Graythorne Drive, Midlothian, VA. 23113 (Mondays 5:30am) Rountrey Pool/Community parking lot.

2ndF Lunch – Next Thursday at Wongs Tacos 11:45am