Tag: The Old Hundred

5 PAX met Tuesday for the last meeting of The Old Hundred of 2025. According to the light switch operator of the school. This is more or less how it went down.

Mosey around the parking lot to get the blood flowing. Warmerama featuring merkins, Ukrainian soldiers, Don Quixote, and a new one I’m calling the Ron Jeremy.

here’s the circuit we did 3 times:

10 per side for each

Tea ☕️ pots

Strait line weight drops

Goblet squats

Weighted lunges

Swings

Curls

Power clean (5 each side for these)

WW3s

run a Lap around the parking lot.

the lights behind the school came on so we moseyed to the side of the school where the picnic tables are located. 2 rounds of 20 weighted step ups per leg and then 5 Bulgarian split squats per legv. Slowly back to the start for 1 minute of broga. Numbers names announcements prayers for Wildcat and safe travel for Hermie.

The PAX knows what’s coming: turkey, stuffing, biscuits, mashed potatoes, gravy, mac and cheese, sweet potato casserole, pie, booze, shopping, decorations, travel, in-laws.

And so, we all needed to get some energy out, burn a little adipose tissue to make room for more, take the edge off our knee jerk reactions to certain social interactions.    

Zero points awarded to YHC for creativity today, but sometimes simple can be just the thing. Maybe a basic, straightforward KB workout is the antidote for the season’s complexities.

SSHs, helicopters, jazzercize, dead man hang, cherry pickers, copperhead squats, hold a deep squat, merkins, LBCs, some kind of glute Hermey-esque stretch, butterfly stretch

20 swings, 20 squats, 20 single-leg deadlifts (10/leg), repeat 3x

20 deadlifts, 20 APDs, 70 calf raises, repeat 3x

15 WWIIIs, 15 merkins pull throughs, 20 upright rows, repeat 3x

Biceps 21s, 20 skull crushers, 14 one arm clean and press (7/arm), repeat 3x

Names, numbers. Announcements:

• Daddy/daughter dance 12/6 (check slack)
• 2 Thanksgiving convergences, 45 minutes of Mary (Mary Mumford) @7, ultimate frisbee @ Timberwolf @5:30? (not positive about the start time)

Hermey took us out. Remember to be thankful. Prayers for our brother Wildcat and his family, for the safety of travelers, for our country.

Thanks for joining me, fellas! It is always an honor to lead you.

Warmarama then the

THANG

DO EACH SET 3x

KB

Set1

Swing x10

Deadlift x10

Curl x20

Ww3 x10

Set2

Skull crusher x10

Goblet squat x15

Single leg deadlift x 5 each leg

Halo x10 each way

Set3

lawn mower x15 each side 

overhead press x15

Alabama prom x15

American hammer x 30 single 

Set4

Bench press x15

Lunges x 5 each leg

V sit x5 good ones 

Merkin or dry dock pull thru x10

COT

namarama, numberama, announcements, YHC took us out

it was an honor and privilege gents

it was cold

Nine HIMs arrived at the Old Hundred this morning to protest my Q decisions. Purple Pain, Merlot Splasher, Virginia’s Most Handsome Man, I have many sobriquets, and today I got to add Least Favorite Q. 

SSHs, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, LBCs, scrunchy frogs/epileptic seizures (lol)

Dora. 

Runner to the clothing donation bin across the parking lot and back again. 

100 swings, 200 squats, 300 calf raises

2^nd Dora. 

Same running route as the first Dora. 

100 single leg deadlifts, 200 APDs, 300 plank pull throughs  

Biceps 30s (they’re like 21s, but with 30), 20 lying skull crushers, repeat 3x

Lawnmower pulls to runout the final 30 seconds.

Names, numbers, announcements (check slack).

YHC took us out. Prayers for our leaders, for the citizenry of the USA, for Hermey’s wife who is having surgery this Thursday.

Nancy Lopez’s words of wisdom, “When you hear the PAX grumbling, you’re doing something right.” And grumble they did, providing today’s beatdown soundtrack. It sounded like weakness, heated by the combustion of calories, leaving the body and evaporating into the fall air, leaving the PAX purified and pristine. 

Great to see Merman make a triumphant return! And we were joined today by Globetrotter, a new resident of the PAX stronghold of New Market, a recent transplant from Phoenix, and he’s in the “respect” club. Welcome back, and welcome. 

It is always an honor to lead you guys. Until next time!

To quote noted literary icon Snoopy: “It was a dark and stormy [morning].” But the less than ideal weather didn’t scare away 6 men from getting after a kettle bell workout at The Old Hundred.

The Workout: After a brief mosey and some warmups in the parking lot we hit the bus lot for the main event – Elevens. At the start we engaged a compound move consisting of a deadlifts, squats, and upright rows in a single motion; at the other end we performed the humble merkin. After completing the Eleven we returned to the parking lot and split our time alternating between exercises called out by the Pax and lunging between parking spaces. Safe to say, the exercises were varied and involved dumbbells. Ended with a ring of fire.

COT: Check slack for announcements regarding Chili and dancing. Prayers for Hermie’s wife and Jamaica.

This was my first time leading a kettlebell Q, and I picked it up with less than 12 hours notice. Thank you for enduring the chilly morning and my half baked workout. Its an honor to learn from you fine gentlemen everyday!

8 of SOJs finest came out with a kettlebell in hand ready for a smoke show. According to the internet, 3 moves will give you a full body work out. YHC decided to put this to a test.

Quick mosey around the parking lot to get the blood warmed up. Back for some DMH, cherry pickers, Don Quixote, helicopters, arm circles, walk out merkins.

Truth or Lie? Today was a four corner lady of the night test. Our 3 moves, at each corner, 10 burpees, 20 goblet squats, 30 KB swings. The PAX was able to make 11 out of the 14 corners until time was called. Totaling 110 burpees, 220 goblet squats, 330 KB swings.

The surveyed PAX determined that the internet was a liar. Biceps were not flexed. But Q was happy due to the belly aching mumblechatter and apparently needs to be iced. Time to look at the Q sheet.

Numbers, names, PR, COT

Always a pleasure and honor to lead you gents!

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

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!

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.