Tag: The Old Hundred

  • Going the Extra Inch

    Run around the school, overhead stretch, helicopters OYO, hold a deep squat, dead man hang, cherry pickers, imperial squat walkers, tempo merkins, butterfly stretch, the Big Herm stretch, LBCs in cadence, the wife stretches

    20 swings, 20 deadlifts, 20 APDs, repeat 3x

    20 single leg deadlifts (10/leg), 70 calf raises, 15 WW3s, repeat 3x

    14 merkin pull throughs, 30 bent over rows, 20 upright rows, repeat 3x

    Biceps 21s, 20 skull crushers, 20 single arm overhead presses (10/arm), repeat 3x

    Names, numbers, announcements.

    Prayers for Tzatziki’s dad undergoing hernia surgery today.

    Thanks for letting me lead, fellas. Great effort and conversation this morning!

  • old hundo forgotten

    We did an awesome classic KB at OH on tues i forgot to post

    COP

    it was cold so we warmed up

    THANG

    we did 3 circuits, 3 rounds of each circuit and ran some

    it was a full body wo

    COT

    name/numberama, annc and prayer req’s, ponch brought us out

    the end

  • Hot Potato

    Q sheet was empty, so we played Hot Potato. Tzatziki opened the beatdown, Ponch closed it strong.

    Warm-Up

    • Side Straddle Hops
    • Cherry Pickers
    • Ukrainian Soldiers
    • Copperhead Squats
    • Merkins
    • Wilson’s Wife
    • Fudd’s Wife
    • The Herm Worm

    The Thang

    3 Rounds:

    • 15 Squats
    • 15 Kettlebell Swings
    • 7 Single-Leg Deadlifts (each leg)

    Mosey

    3 Rounds:

    • 12 Merkin Pull-Throughs
    • 15 Chest Press
    • 12 American Hammers (DC)

    Ponch Takes the Q

    Farmer Carry Grinder (30 lb DBs):

    • Farmer carry to mid-lot → 15 KB Swings
    • Farmer carry to far end → 15 Skull Crushers
    • Farmer carry back to mid-lot → 15 American Hammers

    Remaining PAX completed a shared grind:

    • 1,000 SSH
    • 500 Merkins
    • 500 Squats
    • 500 American Hammers
    • 500 LBCs
    • 500 Flutter Kicks

    Announcements

    • The Bridge – Saturday
    • Frozen Triangle – February 7

  • Key West or Key Largo?

    5 HIMS started their day off right with some F3 action. Here is what went down:

    Mosey around the school and then the usual warm ups: SSH, helicopters, arm circles, Ukrainian soldiers, stretches, merkins, etc.

    4 corners (lady of the night style): Corner 1 – 10 squat thrusters, Corner 2 – 20 dead lifts, Corner 3 – 30 curls, Corner 4 – 40 American Hammers. Long stretches with alternating fireman carries, short stretches overhead press. (QIC shortened the length several times for time.)

    Then, fireman carries around the bend into some 11’s. Step ups and merkin pull throughs that were left unfinished.

    Numbers and Names.

    Announcements: Frozen Triangle. The Bridge. –> Slack

    Prayers out for Wildcat as he starts a new treatment today. Godspeed.

    First time leading The Old Hundred. I was past due. Will have more to come. I’m appreciative for F3 and always having someone to hold me accountable.

  • Brad Pitt’s best film?

    We had a great workout this morning, and some nice mumble chatter per usual.

    After discussing Hermey’s recent fishing excursion, and Dumar’s New Year’s Eve, the question of Brad Pitt’s best film arose. Nominees were:

    • Legends of the Fall (I think it’s not great, but was scolded by the PAX for expressing this opinion)
    • Interview with the Vampire (Dumar, he mentioned the movie at the very least)
    • A River Runs Through It (Hermey’s nomination, of course)
    • Fight Club (my pick)
    • Once Upon a Time in Hollywood

    The Ocean’s 11 movies never came up. They suck.

    Tzatziki might watch Legends of the Fall tonight. His M will likely join, I would guess.

    Now then, first we ran a lap around the school, followed by:

    SSHs, Andy Dufresne, helicopters, dead man hang, cherry pickers, copperhead squats, wife stretches, tempo merkins, Thor’s chair (a PAX favorite)

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

    20 APDs, 65 calf raises (reps negotiated down by Matlock), 20 Romanian deadlifts, repeat 3x

    14 merkin pull throughs, 20 overhead presses, 20 upright rows, repeat 3x

    20 tea kettles (10/side), 20 curls, 20 skull crushers, only time to repeat 2x

    Names, numbers, announcements. YHC took us out.

    That’s a wrap, gentlemen. Always an honor to lead you!

  • Differing schools of thought in regards to marital bliss

    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.

  • Old-Fashioned KBJ

    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.

  • my massage therapist does extra

    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

  • CHAD1000x

    5 HIM came out in the cold, brought some weight and did some work. We each got through 400 steps ups plus 3 rounds of FIRE. Today though, is for our veterans.

    October 29, 2018 Navy SEAL Chad Wilkinson took his life. While approaching his 21st year of active duty and experiencing multiple combat deployments, his body and his mind had taken too much.

    “This is a silent disease where symptoms, triggers, and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.

    Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD named after my husband Chad, supporting Veteran Mental Health Initiatives.

    There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use “CHAD” as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love. Tomorrow is never promised.”

    As men, we carry the weight of the world on our shoulders some days. If there is anyone who is struggling please know its OK to ask for help, from your family, friends, professionals, your brothers – lean on others and you can make it through whatever struggle you face, know that. There is also the national suicide and crisis prevention hotline, simply dial 988.

    www.stepupfoundation.org

    Thank a veteran today

  • We The People

    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

    2nd 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!