Tag: The Old Hundred

5 HIM came out in the gloom and enjoyed the cool morning…. until the humidity reminded us its still summer. Here’s what went down.

Warm-a-rama. Quick lap around the parking lot, Helicopters, Don Kehotes, SSH, Ukrainian Soldiers, dead man hang

COP 1- circuit performed 2x at 10 reps

Plank pull throughs with merkins, WW2, Front raises, overhead press.

lap around parking lot and 5 kettlebell burpees between each circuits

COP 2- circuit performed 2x at 20 reps

Skull crushers, squats, oblique side raises, Alabama prom dates

lap around parking lot and 5 kettlebell burpees between each circuits

COP 3- Cinco de triple check

Timer set pace for flat bench press, lunges, American hammers, kettlebell swings.

Finished up with a ring of fire, PAX choice with 20 reps

6 Svelt SOJ Regulars, who for one reason or another couldn’t make the drive out to Derby, joined YHC in the gloom to get swole. I was not surprised to see the Q sheet open with all of the excitement around the Derby, but after talking to the M last night, our schedules just didn’t jive to get my Aaron Judge on. I hope a few of you were able to hit some balls over 180ft. With the majority of our posts being heavy cardio, YHC decided to do something a little different…a SLOW burn focused on form and simple/concentrated exercises isolating different muscle groups. STRENGTH TRAINING! According to the Purple Rain imposter that peeled into the parking lot and jumped into his work van, here is what went down.

COP –

• One lap around school
• SSH
• Imp Walkers
• Ukr Soldiers
• Arm Circles
• Stretch left arm over right, right over left, arm behind head L/R to warm up the triceps
• Dead man hang, L/R, pull up toes to stretch calves
• LBCs
• Flutters with hands over head
• W/S wipers
• Scorpion Kicks
• Merkins

The THANG –

EMOM (Every Minute on the Minute) focused on good form. Not focusing on reps, but proper control up and down and body control. 5 circuits with 3 sets of each. 40 seconds on, 20 seconds off.

Circuit 1 (3 sets)

• KB Swing – Focusing on straight back and using hip hinge to swing the KB forward.
• Squats – Elbows inside knees touching inner thigh, knees pushing out, explode through heels

Circuit 2 (3 sets)

• Press alternating each side – Push press if you need, but cradle the KB on the outside of your bicep/forearm, explode up and hold for just a second, slow control down don’t use gravity to drop it

Circuit 3 (3 sets)

• Rows alternating each side – Straight back, pause at the top and squeeze the back at the top. Pause for just a second and control down. Resist gravity.

Circuit 4 (3 sets)

• Curls – Elbows narrow and tucked on body, squeeze at the top and pause, control down to straight arms
• Skull Crushers – elbows narrow, don’t use your body, push and explode up, control down

Circuit 5 (2 sets)

• American Hammers
• Overhead leg extensions moving legs to straight while dropping KB behind head and back to crunch

Some light stretching to finish the last minute. Numbers, names, you know the drill

COT –

• Last day for SOT shirts
• Q sheet is open still for T-wolf and Satan’s Hill. Need someone to take those as YHC will be at a work conference until Friday
• VQs soon? Blacktop and Swoop thought they were coming alone today and were going to dual VQ. No way we let you get away with that without an audience fellas, but would love to see you lead. Let me know if I can help when your ready, that’s what it’s all about!

Thanks for joining and letting me lead fellas. We knew today was going to be light but it was fun to get out with you guys. Compliments to Cookie for breaking out his portable speaker so we had some tunes. The whole crew really took to focusing on proper form, it’s amazing how that can change a simple exercise and drive that lactic acid burn. It was also fun to do a focused strength training which we rarely do. Hope you all crush the day and the rest of the week. See you at SH Friday!

Iron strengthens Iron

-Vagabond

Warm up:

Run around old hundred school, side straddle hops, Ukranian soldiers, copperhead squats, arm circles, deadman hangs, mericans, LBCs

Four corners around basketball court:

Walk around court while lifting kettlebell above head with right arm and 1st corner was 10 kettlebells swings, 2nd corner was 10 Goblet squats with kettlebell, 3rd corner was 10 kettlebell pushups and 4th corner was 10 kettlebell sit-ups. We repeated a total of 4x with switching every other arm overhead.

Obstacle course:

We circled up and each person called out an exercise with kettlebell while one person ran the obstacle course in the old hundred play ground. More of an American ninja course where we did some climbing and tight rope walking. The two slowest times were required to do 10 burpees at the end. We all went hard and had good times so our reward when every one finished was for all of us to complete 10 burpees.

Tripple Check:

1st man ran, 2nd man did kettlebell high-pulls and 3rd man did Goblet squats with kettlebell.

Completed workout with AMRAP push ups in our circle.

We ended with a devotion on “Life is Short”. “What is your life? You are a mist that appears for a little while and then vanishes.” James 4:14, Every time someone I know dies, Im reminded of the brevity of my life. Truly Im like a mist that appears for only a while and then vanishes. Life is short. But every Christian’s life is long enough for your to accomplish your purposes. I don’t know how long I have to live, Father, bu tI do know that I have today as a gift from you. I will treasure it as yet one more opportunity to live for you. Thank you for my life, as brief as it is, its still long enough for me to find satisfaction in you.

Announcements and prayers. Prayers go out to Warby’s Mother-in-law and Father-in-law as they are going through some procedures and are in the hospital. May God’s army of angels and his healing power be with them.

Hot potato for the win. According to the maintenence lurkers in the corner of the parking lot, here’s how it went down

Nancy kicked things off with his tried and true warm up. Lots of stuff

The Thang, triple check, swings, upright rows and a runner.

Round two. Indigenous peoples walk hallelujah style. There were some unclear instructions given by YHC but course corrected halfway through. Another triple check with step ups, curls and pull ups.

Round three, kettle bell squat thrusts with a jog and high knee burpies.

Quick ring of fire, announcements, prayers and numberama. ? for wildcat.

4 HIM’s made the wise choice to rise from the fart sack and join YHC for a little Kettlebell action. Here’s what went down –

Warmarama: Jog the parking lot stopping at each light pole for some exercise action – Merkins, Burpees, Side Straddle Hops, Imperial Squat Walkers, LBC’s, Squats.

Thang 1: 5 minute AMRAPS.

• Round 1: 10 reps right arm snatch / 10 merkins / 10 reps left arm snatch / 10 merkins – repeat
• Round 2: 10 reps right leg lunge with arm overhead / 10 WWII’s / 10 reps left leg left arm / 10 WWII’s – repeat
• Round 3: 10 American kettlebells / 2 burpees / 10 squat rows / 2 burpees – repeat until time called.

Thang 2: 100’s

• Partner Up: Each pair has to hit 100 total reps for each exercise. Partner 1 starts / Partner 2 runs back and forth across parking lot. Exercises included curls, tricep extensions and WWI’s with shoulder press. 100 WWII’s with shoulder press was a bit optimistic so the Q switched to 60. All agreed this was a wise decision.
• Different partners – Partner 1 sprints to OC’s car, / Partner 2 Alternating squat press – repeat until 60 reps completed.

Thang 3: Circle up for the last 5 minutes

• 10 merkins with kb pull through after each merkins right to left / left to right.
• WWII’s with kb on the chest
• Right arm up + flutter kicks
• Left arm up + flutter kicks
• American Hammers.

Time called.

Announcements: Check Slack. Lots of good action in the SOJ, but importantly make your way to Diamond Billards on Friday for some good ‘ol 2F.

YHC took us out.

Great to spend some time with Benny, Cookie, Warby and 3 DD today. High quality men and we got after it today!

11 warriors gathered in the early morning to test their might. Is that an FNG? Nah. Welcome back Cookie! Vagabond’s portable speaker/kettlebell didn’t work as planned, so the workout was accompanied by mumble chatter, sounds of exertion, and the clinking of metal.

COP:

SSH, helicopters, merkins, flutter kicks, deadman hang, mosey around the school

The Thang:

1. KB swings x 20
2. Single leg deadlifts x 10/side
3. KB rows x 15/side
4. Overhead press x 15/side
5. Plank KB pull throughs x 15/side
6. American hammers x 15 double count
7. Concentration curls x 15/side
8. Skull crushers x 15
9. Mosey the parking lot perimeter

Numbers 1 – 9 x 3

Farmers carry across the lot, switch hands for the stroll back

Overhead stretch, touch your toes, rotator cuff stretch

Time called.

Numbers, names

Announcements:

SoT shirt available through F3 nation site

COT:

YHC took us out.

-Purple Rain

It looks like Wildcat did a number on a lot of guys yesterday(excellent) so we had a strong group of 6 come out to Old Hundred for the Tuesday Kettlebell feast. I make sure to bring the tunes to keep us going. After a warm up lap run, back to the flag for a warm-up(SSH, Helicopters, Don Quixote, Imperial Walkers, Ukrainian Soldiers, Cheery Pickers, Merkins and LBCs). Once completed….time to get to work

Descending ladder was first up…the main part of today’s workout. We start at 10, work our way down to 1. The exercises: presses per side, rows, figure 8s, goblet squats, swings. After each round completed, we did a farmers carry down a bit then back. I added a little extra to the carry adding a grip tool to work the hands and forearms a little.

After that, we paired up for a 2 part exercise, bear crawls and cleans. The goal is to at least match the number your partner does while they bear crawl. You find out that both there’s going to be a strong side but the next part is the next round, after you go out strong the round before that the number decreases. Finished it up, then another partner exercise one person does 10 swings, the other does jump reaches(side jumps with the reach in the air). The idea of still keeping that heart rate up

On the 6 next for 1 minute of Kettlebell WW2 with a raise up then press out to the left and right. One final thing, we all planked up and did plank pull-thrus with merkins after you pulled the weight. The group got to 6, then a little time left to stretch and hit the 45

Count-outs, announcements(Slack has a lot right now plus I will add one on the first fitness page about Spartan upcoming that will be helping an old friend get their first). Prayer by YHC and that is it for today. Have a good one

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

13 strong posted out for another installment of kettle bell hell. Great to see all the new/newer faces posting out. The Alamo has to be the top producing FNG magnet in Richmond! YHC failed to put together any organization so here is what was thought up on the fly.

COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,

the thang: complete 4 exercises with coupon 25 reps then run lap around parking lot. Did this 5 times with Pax choice for several exercises. Triple check. Runner to end of the lot, man 2 kettle curls, man 3 kettle press. Finish out with a few more pax choice. Time was called.

Announcements: Friday happy hour at diamond billiards. Sunday 5/21 family picnic event at Bettie weaver.

Prayer Requests: to Oyster on a speedy recovery

Hermie took us out in prayer.

Make Today Awesome!  

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.