Tag: The Old Hundred

  • Myst

    8 HIMs came out to a moist morning workout only to met by a panhandler seeking an extra kettlebell to do the workout. According to the black cat who crossed our path, here’s what went down…

    Mosey to the baseball field and back.

    Thing #1 EMOM
    5 exercises, 1 minute each. Rinse & Repeat 4 times
    10 Goblet Squat / 20 KB Swings / 8 Lunge Press / 10 Squat Curls / 10 Diamond pushups

    Note: 10 second > 3 Second countdowns are confusing…

    Thing #2 CIRCUIT
    4 Pullovers / 6 Halos / 8 SA KB Swings / 10 ALT Cleans

    Note: 20 counts are confusing…

    Thing #3 Ring O’ Fire
    Went around the horn twice

    Theme for today was quality reps over max reps, built in some rest in between sets so we could kill it when we picked up the bell. Good work everyone!

    Announcements
    11/23 SOJ Chili Cook Off @3-6pm at Alamo Clubhouse
    12/6 Father Daughter Dance @ WEAG
    12/15 Rudy’s Holiday Hustle light run through RounTrey
    12/19 TENTATIVE date for SOJ X-Golf evening – details to come

  • 1730; the no-fly zone

    Funny mumble-chatter, a good burn, good company; that’s what the Old Hundred is all about!

    Jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, wife stretches, Roscoe’s mom, v-ups

    There and back:

    Farmer’s carry KB to each corner of the parking lot. 

    Corner #1: 10 swings

    Corner #2: 20 single leg deadlifts (10/leg) 

    Corner #3: 30 thrusters

    Corner #4: 40 APDs

    Run it all back, corners 3, 2, and 1. 

    Next round:

    Corner #1: 20 Romanian deadlifts

    Corner #2: 40 overhead presses

    Corner #3: 60 shrugs

    Corner #4: 80 calf raises

    And run it all back again, corners 3, 2, and 1.

    Next:

    16 merkin pull throughs, 20 upright rows, 20 lying skull crushers, biceps 21s (repeat 2x)

    30 around the worlds (15 clockwise, 15 counterclockwise) 

    Run across the parking lot and back to the flag to run out the clock. Time called. 

    Names. Numbers. Announcements (check slack). 

    YHC took us out. 

    Weather turning, herd thinning. Come on out fellas, bulk season is upon us. KB workouts allow for more than usual mumble-chatter/fellowship. Bootcamps, rucks, KB workouts, all burn calories, variation helps to prevent overtraining and monotony. 

    Until next time, thank you for letting me lead you fine gentlemen!

  • It’s Not The Old Ninety Nine

    6 non fart sacking beasts made their way to The Old Hundred for a proper beatdown this morning. With an assortment of kettlebells from CSAUP, the PAX quickly identified their own.
    After a longer than anticipated run, we circled up to kick things off.
    Modifiers 

    DMH, Ukrainian soldiers, Walk out merkins Flutter kicks, hello dolly, LBC to get the blood moving.
    The Thang.
    Count was a collective to 100 of the following.
    Squat thrust,Squat curls, Devil halo, Single leg dead lift, WW3, windshield wipers, Press overhead pull, Wall sit front press and over head, Bear position pull through, Rifle carry high knee.

    After that, YHC felt bad that 50% of the PAX did not get to experience the KB portion of CSAUP, sooooooooo. Spell your F3 name. See picture.

    Once complete, Plank until time.

    Numbers, names, PR, COT.

    prayers for our healing PAX and additional prayers for Handshakes family member.

  • If you were there

    you would know what came first, the chicken or the egg. Much to Matlock’s surprise he egg came first and was around when YHC was a lad. 9 strong came out for this weeks addition of kettlebell mayhem. YHC looked at the Q sheet as he arrived in the parking lot only to find himself on the sheet! Oh well here we go.

    Mosey around the front lot with on way back lunges, side lunges, and every school boys favorite power skips.

    Warm-up- COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    Starting in front corner lightpole circle. 10 Overhead press, mosey to next pole, 20 swings, mosey, 30 rows, 40 curls, 50 ??, 60 Bench press. End up where we started.

    Trip check 1- Runner to far side of lot, Curls and front lat raises.

    Trip check 2 Runner to island, overhead hold, bent lat hold.

    Trip check 3 Runner to island, squat and ??.

    Ring of fire with PAX picking fav kettle bell exercises: 9 X Choice.

    Announcements: CSAUP this Friday starting at Alamo. Collections for Kenya: What has F3 done for you? Give something back by helping our brothers in Kenya with some shoes.

    Prayers: YHC took us out in prayer.

  • Cops are out at OHES

    A Q was abandoned for a good cause in the late hours of the evening. Rain came early and was relentlessly falling. 4 HIM’s wanted to fart sack, but what felt like a drug deal for some hard clay blocks needed to happen this morning. Woodsman brought the goods, Dumar and Hermey brought the truck. According to the Police Officer admiring peak male fitness, here is what transpired…

    Mosey around the bus loop and some light stretching to feel invigorated. Lined up for a Light pole Build-A-Beast/Pyramid thang that YHC came up with as he drove to OHES…

    ROUND 1
    Light Pole (LP) #1 – 7 squat bicep curls
    LP #2 – 7 squat bicep curls, 7 skullcrushers
    LP #3 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows
    LP #4 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows,
    LP #5 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows, 7 Sumo squats
    LP #6 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows, 7 Sumo squats, 7 KB Swings
    Go in reverse order, dropping the exercise from LP#1 and so on

    ROUND 2
    LP #1 – 7 thrusters
    LP #2 – 7 thrusters, 7 bicep curls
    LP #3 – 7 thrusters, 7 bicep curls, 7 jump squats
    LP #4 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos
    LP #5 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos, 7 bent over rows
    LP #6 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos, 7 bent over rows, 7 Squats
    Go in reverse order, dropping the exercise from LP#1 and so on

    Finished it off with each HIM calling a 30 second AMRAP excercise

    11 year convergence Saturday 7am Dogpile
    Ruck CSAUP 9/26 8 PM to 12:30 AM at Alamo

    Prayers for JJ healing and Hermey’s friend who’s family member lost battle with cancer

  • Hell(icopter)’s Bells

    Did you know that an Apache Helicopter’s chin mounted autocannon is slaved to the gunner’s helmet. So wherever the gunner looks, the gun points.

    The PAX came out to The Old Hundred for a beatdown and, unbeknownst to them, a lesson in helicopters. Speaking of which, did you know a helicopter can land safely even with a complete engine failure. It is called autorotation.

    After a quick mosey around the parking lot, we started with Side Straddle Hops, helicopters (of course), Dead Man Hang into cherry pickers, and then got to know a couple of wives before getting to it.

    First up was some Tabata cycles. Tabata is a 4 minute workout alternating between 20 seconds of exercise and 10 seconds of rest. And while we are learning things, did you know that the blades of a helicopter’s rotor actually change their pitch within a single rotation. This allows helicopters to maintain control in all three axes: Pitch, Roll, and Yaw. Anyway we did 4 Tabata cycles: Shoulder presses, Goblet Squats, Skull Crushers, and WW3s.

    Next we moved to the bus loop. YHC had originally planned to do this next part using the 5 corners of the building (as viewed from satellite imagery) but figured it would be too confusing for the knuckledraggers in this PAX so we used the bus loop instead. Start at one end of the bus loop, do 5 reps of an exercise, run to the other end of the bus loop with your bell, and do 5 reps of another exercise, then back and do another and so on. We did 5 exercises: burpees, piledrivers (a goblet squat, shoulderpress at the bottom of the squat, stand up, shoulderpress at the top. That is 1 rep), KB Swings, Deadlifts, Curls. We ran that one back and slow-seyed back to the parking lot.

    5 minutes remaining, Circle of fire which conveniently ended right before Warby. Announcements: Iron Pax on Thursday is a 50 minute workout so it will go from 5:30-6:20, stretch beforehand. When you arrive, grab a coupon from the trunk and head to the track. Mini CSAUP later this month, see Crabby for deets. Bring lightly used clothes for our homies in Kenya to Nancy or another one of the New Market chaps and they will dump it on his lawn for his M to clean up. COT and we are out of here. Hope everyone had fun. Oh and by the way, did you know that the tail rotor on a helicopter is there to provide counter torque to counter act the torque of the main rotor. The reason that helicopters with two main rotors (like the Chinook cargo/transport helicopter) don’t need a tail rotor is that their rotors are counter rotating (they spin in opposite directions) so they cancel out each others torque.

  • Time to get back to Work

    Some folks found it difficult to get out of the fartsack after the epic Crabby beatdown at yesterdays Convergence. For the 6 kettlebell monsters, no issue. After getting a glimpse into this weeks Iron PAX routine, YHC decided to give a slimmed down version of it to the group with a kettlebell in hand.

    Started off with a long, slow mosey around the parking lot. Once back, DMH, down into a few wife stretches, SSH, merkins, imperial walkers. Lets get it on!!!

    Round 1: 5 squat thruster, 3 point suicide run spaced out at 5 yards each.

    Round 2: 5 squat thruster, 25 KB presses, 3 point suicide run spaced out at 5 yards each.

    Round 3: 5 squat thruster, 25 KB presses, 25 single count lunges, 3 point suicide run spaced out at 5 yards each.

    Round 4: 5 squat thruster, 25 KB presses, 25 single count lunges, 50 sit-ups, 3 point suicide run spaced out at 5 yards each.

    Round 5: 5 squat thruster, 25 KB presses, 25 single count lunges, 50 sit-ups, 75 squats, 3 point suicide run spaced out at 5 yards each.

    Next was an Eye of the Storm: Within the 4 corners of the parking lot, 20 count of curls, 20 count of lunge twists, 20 count of lawn mowers, 20 count of kettlebell swings with 5 burpees in the center of the parking lot between each round. (FYI we found something Flyboy likes).

    Clock was ticking and we had time to do a 10 count Ring of Fire PAX choice abs. 2 min left, we took a walk around the parking lot to cool off.

    Numbers, names, PR, announcements.

    Always a pleasure to lead you gents.

  • Leg Day Turned Into an Arm Day

    Cookie put his name in the Q sheet, then immediately got cold feet. Crabby sniffed that out and called him out the night before. At that point, there was no turning back. So Cookie rolled in, grabbed the reins, and led the PAX straight into the fire with his cheese grater:

    • Run around the school
    • Warmups & light stretching (just enough to give false hope)
    • 4 Corners – Lady of the Night edition
      • Kettlebell Thrusters – 20 each corner (140 total)
      • Squats – 40 each corner (200 total)
      • Curls – 60 each corner (180 total)
      • Calf Raises – 100 each corner (100 total)
      • Travel: lunge to the first corner, reverse lunge back to base, and walk to the other corners (because walking normally is overrated)

    Legs and arms were smoked. Mission accomplished.

    Mumble-chatter

    • Flyboy bragging his nuts are growing (still unverified).
    • Packers winning the Super Bowl (also unverified, but good for morale).

    Reflection

    What doesn’t kill you makes you stronger… except carrying kettlebells for 40 minutes without a break. That just makes you question your life choices.

    Announcements

    • Overnight Ruck – a fun way to test the limits of blister technology.
    • Boys of Summer Finale – last chance to flex those dad bods.

    COT

    Big thanks to the HIMs who posted, lunged, and laughed their way through my self-inflicted suffering. Stronger men left the AO today. I was lucky to lead you gentlemen today!

  • What Kind of Cheese Was That?

    Even when misting, its always Sunny and 70. Nine F3 studs grabbed their kettlebells and found their way to The Old Hundred for an early morning beat down.

    Warmarama consisted of SSH, cherry pickers, imperial walkers, mountain climbers. Now on to the thang.

    COP1: 11s with squat thrusters and merkin pull throughs. The first 2 rounds, the PAX lunge twist to the far end of the parking lot and reverse lunge twist back. After that, just jogging the remaining rounds, keeping the KB clutched.

    COP 2: With KB in hands, Bernie from the bottom of the parking lot up the hill to the top of the school entrance. While Cookie brought the cheese slicer, Wildcat brough the cheese. THICK!!!! At the top of the hill, we did 3 sets, 10 reps of curls, bent over rows and skull crushers. Walk back down the hill to the parking lot entrance.

    COPS 3: Triple check. Timer ran with KB half length of the parking lot and back while PAX performed standing wood choppers and calf raises. With a few minutes left, the group planked until time.

    Numbers, names, Announcements, PR and COT. Big respect for Nancy and his 30lb backpack!!

    Nice work out there today gents!!! Always an honor to lead

  • Bottom or Top? (Pyramid)

    Hot muggy day which was perfect for kettlebells! YHC started with a warmup that had some abbreviated cadences to keep the PAX guessing, a great way to unlock the mind in the morning!

    Pyramid 1

    Set 1: 10 skullcrushers, run to cone and back. Set 2: 10 skull crushers, 10 high pulls, run to cone and back. Set 3: 10 skull crushers, 10 high pulls, 10 squat curl press, run to cone and back. Set 4 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, run to cone and back. Set 5 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, 10 bent over rows, run to cone and back.

    Then we took one exercise off of each set and worked our way through until none remained. Light mumble chatter on what was considered the top and the bottom…

    mosey to benches for next one.

    same as before but exercises were 10 rage pulls, 10 reaper twists, 10 bicep curls, 10 step ups, 10 wrist curls.

    mosey to side of school, squat against wall and do 10x front lateral raises. Did 10x-15x and then BTTF

    Homegrown Half, Kool Aid Convergence, Ruck CSAUP, Chili cook off hopefully in OctoberTBD

    Great push everyone, that was a grind today!