Tag: The Old Hundred

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

20 WW3s, 20 upright rows, 14 merkin pull throughs, repeat 3x

For the next round of three exercises, the reps started at 10 for the first round, 15 for the second round, and 20 for the third round. The exercises were:

Curls, skull crushers, around the worlds, repeat 3x

Four minutes remained on the clock. YHC was considering a ring of fire when Flyboy spoke up begging not to run anymore. YHC looked around the PAX, locking eyes with Warby who flashed a wily grin. “Do it,” he mouthed silently. YHC felt a mischievous compulsion, the same sort which led him to do many stupid, peer pressure-related things in his younger years. “Let’s go for a run!” And so, it was. Everyone made it BTTF without any casualties or injuries.

Names, numbers, announcements. 

Hermey took us out. Prayers for those impacted by the Texas flooding, Futon’s family experiencing loss, and PAX on IR.

Thank you, fellas, for the privilege to lead you. BB title is a tribute to the recently deceased Sly Stone. Until next time.

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 up and hit shuttle run lanes (another ode to times past). 

1 runs the shuttles, the other does lunges

After 5 rounds completed, gassed and sweating from head to tippy-toe, we circled up for a KB Ring of Fire. Individual exercise counts of 10. Festivus promised that there wouldn’t be any burpees today for his VQ, but Warby made no such promises and ended on a re-named burpee to finish out the RoF 

Finally, each of the 15 chose one Spartan as their champion from their duo/trio to shuttle race to glory. 7 warriors stepped up, ran as fast as they could through the shuttles until it was down to 2 final Spartans. Purple Rain and Rudy stood out as the champions of their groups, and one final race was set to determine the days warrior of the morning. In the end, Rudy claimed victory and raised his kettlebell in glory. 

Congrats to our PAX for surviving the grueling 300, you truly are Spartan warriors

Thank you gentleman for the honor to serve and lead the PAX for today’s workout. I look forward to serving you again.

Announcements – VQ week continues, Thursday FlyBoy, Friday Matlock. New AO tomorrow, The Woodshed (Harper’s Mill clubhouse) – looking for a large turnout to start strong out there, Alamo ruck is cancelled ILO The Woodshed launch.

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

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Set 2 – Bench Work (3 Rounds)

• 20 Dips
• 20 Step-Ups
• 20 Decline Merkins
• Mosey to the playground

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Set 3 – Core (3 Rounds)

• 20 WW III’s
• 20 American Hammers (DC)
• 30 Flutter Kicks

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Pull-Up Rotation

• 1 PAX: 5 Pull-Ups
• Others: Burpees
  • Rotate until all complete
• Mosey back to front

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Finisher – The Bank

• 500 KB Curls (team total)

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Announcements

• Boys of Summer Ultimate Football – Thursday
• VQ Week is coming, get on the Q sheet!

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COT

Tzatziki closed us out with prayer.

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Noticing the Q sheet was open at 9PM last night, YHC decided to make sure that didnt happen. 8 kettlebellers had just enough energy post Convergence to swing some bells. Tzatziki was oddly early and Hermey had the hammer down to make it on timeish. After a short mosey the PAX picked up Hermey for an extra half lap. Mission statement, 5 core values, DMH, Andy Dufrane, SSH, wife stretches, LBCs and merkins.

After the heart was pumping the PAX picked up their bells and decided to take a walk to the back of the school.

As the PAX was walking, Q instructed overhead carry with a march, lunges, peoples chair with front presses, overhead presses, and chest pulls.

Once we hit the basketball courts the fort COP was a 5 exercise complex. Bent over rows, high pulls, curls, squats and overhead press. Performed sets of 5, 10, 15, 20 and 25 reps. Once that mess was complete, we continued our walk. Stopping at a nice patch of grass, the next routine was 15 half kneel wood choppers.

Next was a walk to the adjacent parking lot to flex some abs. Alabama prom dates, V ups and flutter kicks. Counts were 10, 20 and 30 reps per set.

With just enough time, the PAX finished up with a Dora. 100 calf raises, 200 skull crushers and 300 LBCs.

Time was called, numbers, names, announcements, PR. Hermey took us out in COT.

Always an honor to lead you gents.

7 of SOJ’s finest posted for beautiful Tuesday morning (70 and sunny) kettlebell beatdown at the hands of YHC.

**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 end of lot to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

COP 1: Paula Abdul (2 steps forward, 1 step back). Farmer carry kettlebell 2 light poles forward perform called exercise, 1 pole backward and repeat exercise around the lot. 10 swings, 20 overhead presses, 30 upright rows, 40 curls, 50 straightleg deadlifts, 60 bench presses.

COP 2: Runner/Timer calls exercise. Around the circle twice so 14 exercises completed.

COP 3: 4 minutes of various holds:

Announcements: Convergence Memorial Day Tredegar.

Prayers: To those traveling for holiday. YHC took us out in prayer.

Always an honor to lead!

The heavens opened up this morning to cool off 6 kettlebell studs that were not made of sugar. The Week of Warby continues. Mission statement, core values.

The 5:30am whistle blew and we were off for a quick mosey followed by a few stretches for the hammies, DMH, SSH, Ukrainian soldiers.

The Thang: 4 corners, non lady of the night, which seemed to be a slight relief to the PAX. But, starting at the first corner YHC instructed for a death frog to the next corner. Think of it as a small hop murder bunny with a high pull at the end. We finally got to the corner and performed 10 squat thrusters with a twist at the top (10 each side). Rifle carry to the next corner for a new move. 20 Devil Halos. KB started at the left foot, pick up to the opposite side of the head for a halo, down to the opposite foot. Death Frogs to the next corner for 30 curls. Rifle carry to the next corner for reverse lunge gun slingers 40 total, 20 each side.

The PAX crushed it and with so much time left, we went for a second round of 4 corners. This time no Death Frogs and normal routines. Corner 1: 10 each arm bent over rows, Corner 2: 20 swings, Corner 3: 30 skull crushers, Corner 4: 40 Vups.

With extra time we did peoples chair with front presses and over head presses. Couldnt give back 8 minutes, so we finished with 2/3s of a triple check. Timer walked, partners did calf raises and shoulder shrugs.

Time called. Numbers, names, announcements, PR. The Duke took us out with a motivating chant he had from his old wrestling days.

Always an honor to lead you gents!

SYITG

COP a 6 pack of studs showed up for a hermey KB punishment

warmarama, stretching a short mosey and straight to work

THANG – we did 4 sets of 4 ex each, ran through 3x and ramped most ex up by 5-10 reps each time

swing, ww3, deadlift, curl, skull crusher, goblet sq, single leg dead, halo, lawnmower, overhead press, apds, american hammer, bench press, lunges, v sit and merkin pull thru

broke a mean sweat, a solid mumble chatter throughout, these men killed it

COT name/numberama, annc, prayer req, heist led us out

honored to lead