Tag: The Old Hundred

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?