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…
Browsing: The Old Hundred
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…
Warm-Up Mosey around the school Side Straddle Hops Dead Man Hang Cherry Pickers Roscoe’s Mom Wilson’s & Fudd’s Wife Fudd’s Wife Merkins LBC The Thang:The workout centered around my daughter Reese’s 11th birthday and the coincidence that she shares her birthday with her uncle and grandmother (Stacey’s mom, who has passed). Three generations all born on 8/5. So we did 3 exercises, 11 reps each, repeated 3 times per round, for a total of 5 rounds. Round 1: Kettlebell Swings Squat Thrusters Lunges Mosey Round 2: WW III’s American Hammers Flutter Kicks Mosey Round 3: High Pulls Lawn Mowers Overhead…
Did you know there is a tribe in Mexico that runs without shoes? Did you know there is a book about it? As light broke over The Old Hundred, this was the topic of conversation as 10HIMs crushed it with Kettlebells. Kicked things off with a long mosey around the parking lot. As we ignored the cones, not placed by YHC, the PAX carried their KBs to the other parking lot for a change of scenery. The Thang- 10 Min AMRAP, 8 rep sets Thang 1: Bent over rows, curls, squat thrusters. 1.5 min run, 1 min “rest” Al Gore…
An even half dozen shied away from the No Toll fields. While we wished our PAX well and hoped for Victory, this Pax decided to avoid injury and stay close to comforts of home. According to the CPS 12 month employees here is what happened: **The events described here are based on true events. Some of the names, places and exercises may have been changed to protect the innocent. This was also modified to fit your screen. Quick mosey around the to start. COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperial…
8 HIMs woke up to no more lightning, so we grabbed large iron orbs and went outside to toss them around. According to the bullfrogs (or cheeks clapping, hard to tell) here’s what took place… Under promise and over deliver, no running today, let’s just circle up, stretch it out, and get to work. Kettlebell Poker- Each round, YHC calls out an exercise and we do 10x- Then one-by-one, each PAX draws a card and we perform that many reps: 2-10, J 11, Q 12, K 13, A 14- Spades – Single Arm Clean + Press- Clubs – Skullcrushers- Diamonds…
8 strapping HIMs assembled in the gloom, seeking refuge from beatdowns of the sort visited upon them Monday at the Alamo, courtesy of Crabgrass. Running was kept to a minimum, but this still proved unacceptable for some who preferred none. As Nancy Lopez counsels, “When you hear them grumbling, you’re doing something right.” And so, it was. Quick lap around the school. Andy Dufresne, helicopters, rotator cuff stretch, dead man hang, cherry pickers, SSHs, merkins, mountain climbers, box cutters 20 swings, 20 squat thrusters, 20 APDs, repeat 3x 20 Romanian deadlifts, 75 calf raises, 20 single-leg deadlifts (10/leg), repeat 3x…
7 HIMs showed up to the gun show ready to Pump! you up! Started off with a mosey around the parking lot, followed by some targeted stretches. A Member of the PAX started to feel the pain at this point -oof, hang in there buddy we’re just getting started! 6 lightposts light the parking lot, we carried our KB to each one and did 3 exercises. Starting with 5x reps, we increased each light pole1 – 5x lat raises, chest press, v sit ups2 – 6x lateral lunges with twist (each side), normal lunge with twist (each side), single arm…
On a muggy Tuesday morning, the PAX set out to push themselves to become Spartan warriors and to emulate one of the finest history lessons shared – that of King Leonidas and his brave 300 soldiers. The workout was simple yet effective; 300 Spartan workout w kettlebells 5 rounds, 6 exercises, 10 reps each Exercise 1 – KB swings Exercise 2 – KB offset pushups (each side) Exercise 3 – KB horned squats Exercise 4 – KB clean + press (each side) Exercise 5 – KB L-sit toe-reach Exercise 6 – KB explosive deadlift jumps In between rounds, we partnered…
Warm-Up Side Straddle Hops Dead Man Hang Cherry Pickers Roscoe’s Mom Merkins Fudd’s Wife The Thang: Old Hundred Circuit Set 1 – Legs (3 Rounds) 15 KB Swings 15 Goblet Squats 50 Calf Raises Mosey to the back of the school Set 2 – Bench Work (3 Rounds) 20 Dips 20 Step-Ups 20 Decline Merkins Mosey to the playground Set 3 – Core (3 Rounds) 20 WW III’s 20 American Hammers (DC) 30 Flutter Kicks Pull-Up Rotation 1 PAX: 5 Pull-Ups Others: Burpees Rotate until all complete Mosey back to front Finisher – The Bank 500 KB Curls (team total)…