Tag: The Old Hundred

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

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

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)

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.

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. 

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.

8 Spartans ready for a Kettlebell beatdown at The Old Hundred. According to the teacher who arrives early for the best parking spot, this is how it went down.

WARMARAMA:
SSH, Helicopters, Imperial Walkers, DQ, Cherry Pickers, Merkins, LBC, Alabama Prom Dates

The Thang:
Mosey with your Kettlebell around to Quad1, choose a picnic table.
11’s. Kettlebell Step ups <———–> Merkins

Mosey with your Kettlebell to each Door and complete an exercise x # on the door.
#4 KB Merkins each arm
#5 Halo’s (both ways)
#6 Rows each arm
#7 Clean and Press each arm
#8 Skull Crushers standing
#9 Around the World and back
#10 KB WWII
#11 KB Squat
#12 KB Swings
#13 Bench Press
#14 Skull Crushers on your six

Triple Check: KB Swings, Flutter Kicks, Run to the Curb and back.

Mosey BTTF:
Ring of Fire
Flutter Kicks
Rosalita’s
Hello Dolly
Numberama: Namerama:
YHC took us.

NMS:
What a great morning for some Step ups. Thanks for letting me lead today men. Let’s pray for Nancy Lopez who is getting ready to have surgery soon. If the Doctors say recover is 6 months, we expect Nancy will be back in 2. Go take on the day!

Oyster

This morning, the weather gave us a nice little break to come out and get in a good Kettlebell training session. Kettlebells…..a training tool that’s been around in some form for hundreds of years where if no used right can hurt you. I made a music promise and this mornings’ selection was Van Halen(the David Lee Roth years) you can go wrong with that.

A little mosey around the school, then a short warm up of Cherry pickers, Helicopters, and Don Quixotes then we were off to the races. The main part was a descending ladder workout(10-1) consisting of 6 different exercises: DB/KB Rows, Goblet Squats, WW2 with the weight, DB/KB Clean and Press, Leg Lifts with feet to the weight, and Swings. Start at 10, a little break after 6 where we did a farmers carry, then finished it off.

Next little part: ascending ladder 1-10 a Blast off(plank position, bring your butt to your ankles and shoot forward, followed by a plank pull thru with the weight go each side then a Merkin(the Merkins start at 1, finish at 10). A little mosey around the lot, a little plank work to finish

Names and prayer by YHC

Announcements: Nancy’s run is in March, F3 Abs and mile Challenge starts 2/1, A little prayer for Corned Beef who lost his mom. Oh one final thing something to think about. The band I played today: they had something in their demands involving a certain candy, do you know what it is?