Tag: The Old Hundred

  • The JBL goes dead…but Vagabond’s Jank Kettlebell keeps us going.

    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.

  • Just say no to banana boats

    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….

  • All Kettlebells on deck….of cards

    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!!!!

  • It’s Kettlebell Time

    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.

  • Hate no more at the Old Hundred Speedway

    Today is a big day for YHC. The big 4 0. Staring down a decade of silence. In retrospect, how YHC grew up, many that are close, YHC included, don’t expect to make it this long. So to that, I look back, look at today, and understand that today is a blessing. Today I am surrounded by a bunch of HIMs, many of whom have walked a line not too dissimilar at some point in time. Yet, together we stare the Gloom right in it’s face, and prove that we are stronger today than we were then. That is what makes F3 what it is, and YHC couldn’t be happier to start his 40th trip around the sun than with this crazy gaggle of HIMs. Many whose mumblechatter is nonsense, many who make sense, but offer the 45 minutes that YHC needs a few times per week. Today there were 12 HIMs that came to give YHC a hard time, and I wouldn’t have it any other way. According to the complaining HIMs whose mumblechatter was incessant, here is what went down.

    COP:

    One lap around the school, SSH, Imp Walkers, DQ, Cherry Pickers, Butt Kickers, Calf raises, Merkins, Superman, Scorpion Kicks, LBCs, Flutter Kicks, Dying Cockroaches, on your feet.

    The Thang:

    In honor of 40 trips around the sun, YHC had a fun, yet challenging surprise for the PAX. This will be forever be known as The Old Hundred Speedway. There is a perfect oval that runs around the parking lot. At each corner is a light pole. At each light pole lays a surprise. 4 laps, 40 reps of different exercises at each corner of the track (was the intent). As we mosey to each corner/light pole, we carry our kettlebells or dumbbells with us alternating fireman carries, and unilateral hallelujah’s. Switch sides as we navigate from exercise to exercise.

    Lap 1 –

    • 40 Arnold Presses, fireman carry right
    • 40 curls (20 each side) hallelujah carry right
    • 40 clean and press (20 each side) fireman carry left
    • 40 tricep extensions Hallelujah carry left

    Lap 2 –

    • 40 lawn mower rows (20 each side) repeat carries as stated above for each.
    • 40 curl to press (20 each side)
    • 40 gorilla rows (20 each side)
    • 40 press (20 each side)

    Lap 3 –

    • 40 kettlebell swings
    • 40 Goblet squats
    • 40 Single leg dead lifts (20 each side)
    • 40 sumo deal lifts

    Lap 4 –

    • 40 Kettle copters
    • 40 American Hammers
    • 40 WW2
    • 40 Overhead leg and arm extensions

    (Due to time, we completed Lap 4 at the start/finish line, but all exercises were completed).

    TIME!

    COT:

    YHC took some time to reflect with the Pax a bit on his upbringing and why getting to this point is so special. As well as how F3 pulled YHC from Sad Clown syndrome. Three of the Four FNGs from yesterday made the post so thought it was appropriate to discuss the F3 principles and Freed to Lead. May we go into the week and be leaders and brothers for those who need it.

    Also, don’t forget the Oyster is bringing Uncrustables lunch at Wong’s Taco this Thursday 11:45-12:45 for 2nd F. Make it out if you can.

    This one was an absolute burn out. But no better way to go into this new phase of life than as hard and strong as possible. Way to push gents and thank you for putting in the work today. Thank you for joining yesterday as well to the tune of 26! Iron sharpens iron!

    Vagabond

  • Run Lift Repeat

    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

  • Here comes the sun…..

    It will start to get lighter sooner(after Sunday) we go out there and the sun will be out. I am looking forward to it yet I am sure those who get the fartsacks will go wait, what time is it(WTF). Lets see if I can get this done quickly while it’s fresh in my mind.

    A lap around the school to start with…then back to the flag for the warm up. The warm up consisted of: SSH, Imperial Walkers, Ukrainian Soldiers, Arm Circles(each direction), Merkins, LBCs and Alabama Prom Dates(last one to help loosen the hips)

    With a kettlebell in hand, strolled over to a spot where we have used it before. A little triple check, descending ladder(10-1 step ups per side, then tricep dips(20 drop 2 after each set), then a little run over to the light pole for inchworms. A little break midway thru, finished it up then grabbed the bell and strolled to the next spot

    The next spot it was exercise(increase by 5 after each set), with a run to the curb and back. 5 single leg deadlifts per side, 10 cleans per side, 15 lawnmower pulls per side, the finisher of 20 KB swings. A little walk to the flag where we played with a little grip tool I have(put it around the handle of the kettlebell or weight) while the rest stayed back. 2 at a time walked down for a little farmers carry, the rest stayed and we finished off with plank pull-thrus, renegade rows, and curls for the girls.

    Counts, announcements(see the Slack page for everything upcoming) prayer by YHC and that’s it. I will lead again Friday(bringing the bands)

  • Don’t let me forget my phone

    An even 8 of SOJ’s finest came out to dust off the kettlebells this AM (Some were kettle bells and some were nerf bells?). According to the Maintenance crews here is what went down.

    COP: 20 each SSH’s, Merkins, LBC’s; 10 each: Imperial walkers, Ukrainian soldiers, Helicopters, Flutters, Scissors, DQ’s, Lap around school.

    30 second hold 30 second rest. Overhead, Front lat, Curl 3 way, Goblet squat, Upper row, Etc. All told spent 20 minutes….at which time I became tired of my phone turning off and put it on my windshield. I asked PAX to remind me before leaving.

    Quadruple check with Runner to back of lot. WWII’s with kettle, Overhead press, Bench press with kettle. Completed 3 rounds. 3 minutes of Mary to close ring of fire style.

    Prayers for Bulllseyes Dad and Vagabonds friend. Health for both.

    YHC took us out in prayer.

    And yes arrived home to realize “Shoot where is my phone! “. Luckily it was safely in crevice between hood and windshield.

  • Lay down next to my dumbbells

    fabulously 70 and sunny this morning. According to the people getting the best parking spots. This is how it went down. Indegeninous ppl run w 5 merkins

    Warm up / stretch with Jazzercise for Nancy’s return to the gloom following surgery. 

    The countdown:

    Squirrels (squat/curl)

    Push press (each side)

    Lawn mower pulls (each side)

    Reverse lunge w hold (each side)

    Nolan Ryan

    X5 count down all the way to one

    Triple check

    Flutters w coupon

    Ww2 w coupon

    Dora

    50 man maker merkins

    100 American swingers 

    150 goblet squats

     Mini broga cool down

    Numbers, names, announcements, Hermie took us out

    Announcement 

    Lunch on Thursday at Brickhouse. Their bacon slaps. 

    QSOURCE preruck from Sot at 5am tomorrow 

    NMM 

    Awesome to see the growth of this AO! Greta mumble chatter. Have a great one fellers. 

  • Maybe he works at Hewlett Packard?

    Five me awoke and headed to The Old Hundred to see what HP had in store for us. Mystery solved, rotating Q with Oyster on warmerama, Bullseye on a circuit, Rosetta with shot put, walking curls, and a triple check, Mudslide with another triple check. Names, announcements, Oyster took us out.