Tag: The Old Hundred

  • Three Generations to Celebrate

    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 Presses


    Mosey

    Round 4:

    • Single-Leg Deadlifts
    • Curls
    • Skull Crushers


    Mosey

    Round 5 :

    • Calf Raises
    • Mountain Climbers
    • Merkin Pull-Throughs

    Announcements

    • Homegrown Half – August 16
    • Flyboy is our new CTO ?!?

    I led us out in prayer

  • There’s a tribe in Mexico…..

    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

    Thang 2: On your 6!!! V ups, double count flutter kicks, double count scissor kicks. 1.5 min run, 1 min “rest” elbow plank. Within this Thang, a dentist who will remain nameless, released some pressure that made Nancy vacate and almost spill his merlot.

    Thang 3: Welcome back to the circle Nancy. Swings, skull crushers, reverse lunge twist. Had just enough time to for one more run and back to the flag.

    Numbers, names (and some numbers), announcements, PR, COT.

    Always an honor to lead you gents!

  • Confuse the Pax

    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 Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Farmer Carry to bus loop. Spread out every other lot stripe. Each pax select an exercise. Pax would perform exercise, run tracer to next station and rotate through. Exercises were: Upright rows, Romanian deadlifts, Merkins pull through, swings, skull crushers, curls. Repeato for round 2. Round 3, 4 and 5: Each pax add an exercise. Added were WWIII’s, Overshead press, American hammers, Lawn mowers, Helicopters, single arm press. Back to flag and time was called.

    Announcements: Homegrown half, CSAUP ruck,

    Prayers to Florences family as they deal with loss.

    YHC took us out in prayer.

  • High Stakes Kettlebell

    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 – Romanian Deadlifts
    – Hearts – KB Swings
    Rinse and repeat until each PAX member has 5 cards

    Spades were heavily favored, but clubs came out 4 times in a row to really hit the triceps. YHC turned it into 5 card draw, at the cost of 10 halos you could trade in 2 cards for a better hand.

    How good of a hand you had determined final workout. High card = 20x, Pair = 18x, 2 Pair = 16x, 3 of a kind = 14x, Straight or Flush = 12x, Full House = 10x, Royal/Straight Flush/4x = 5x

    Based on your hand, do X for each of the suits.

    To finish the day off, squatted against the wall and did 3 sets of 10x front raises. Wildcat had some gas escape the trap door which led to many PAX going around the corner to a different wall.

    Numbers, Announcements, Prayers – Wildcat scans & the family of the boy who drowned in the reservoir

  • Hot Fun in the Summertime 

    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.

  • The Gun Show

    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 pole
    1 – 5x lat raises, chest press, v sit ups
    2 – 6x lateral lunges with twist (each side), normal lunge with twist (each side), single arm rows (each side)
    3 – 7x skull crushers, clean+press, oblique lifts (each side)
    4 – 8x bicep curls, side arm rows (each side), bent over rows(each side)
    5 – 9x front raises, high pulls, overhead press
    6 – 10x KB swings, goblet squats, sumo squats.

    Triple Check
    Two teams of 3
    P1 fireman carries two KB to first light post and runs back, P2 & P3 do booyah merkins
    P2 runs to KB, fireman carries them to next light post, P3 & P1 do booyah situps
    Rinse & repeat until KB reach the last light post and make their way back to the group

    Redo the previous 6 light post workout in reverse order

    Finished off with a ring of fire, pick your favorite exercise 10x

    Prayers for Fandango’s sons surgery, Waterbugs wife


  • VQ Spartan 300 KB

    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.

  • Old Hundred Kettlebell Tour

    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)

    Announcements

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

    COT

    Tzatziki closed us out with prayer.

  • Kettlebell 101

    YHC has only done one KB workout before, but seeing Warby getting jacked has me thinking I should start swinging (not the PounTrey version, Cookie!). Read some backblasts and watched some videos and was ready to add a KB burn to my week of Crabby escapades! According to the driver of the truck awkwardly looking to do donuts in a parking lot only to find 7 chiseled HIMs tossing iron, here’s what took place…

    Mosey around the bus loop to get the heartbeat up, followed by the standard warmup routine.

    Opened up with 3 rounds of Crazy 8’s 8x. A brief morning rain shower helped cool things off

    E2MOM
    15 KB swings, 12 High Pulls, 9 Deadlift Burpees – 2 minutes to complete the circuit.
    Rinse & Repeat 6x

    Four Corners
    Bottoms Up Carry from corner to corner
    Corner 1 – 5 Swings, 4 High Pulls, 3 Sumo Squats, 2 Bent Rows each arm, 1 front lunge twist each leg
    Corner 2 – 10/8/6/4/2
    Corner 3 – 15/12/9/6/3
    Corner 4 – 20/16/12/8/4
    Rest two minutes, then repeato in reverse order

    Few minutes on the clock so we did a circuit of 10x bent rows, 10x cleans 10x goblet squats, rest 20 seconds. 3 rounds of those followed by a mosey and we were at time!

    Our math skills were challenged as much as our shoulders and forearms were. Good to see Teddy KGB post for a second time and glad the rain came and went quickly.

  • Just the Two of Us

    Just me and Purple Rain posted this morning—and I’m grateful he did. Otherwise, this would’ve been a solo beatdown.

    Warmup:

    • Side straddle hops
    • Dead man hang
    • The Herm Worm AKA The Pigeon
    • Wilson’s Wife
    • Roscoe’s Mom

    Thang 1 – Leg Day Reboot (3 Rounds):

    • KB Swings
    • Goblet Squats
    • One-legged Deadlifts
    • Calf Raises
      Mosey to reset

    Thang 2 – Core Meltdown (3 Rounds):

    • World War II Sit-ups
    • Prom Dates
    • Flutter Kicks
    • American Hammers
      Mosey, again

    Thang 3 – Pull & Push (3 Rounds):

    • High Pulls
    • Lawn Mowers
    • Overhead Press
    • Pullovers
    • Mosey, again

    Thang 4 – Arm Burnout (3 Rounds):

    • Curls
    • Skull Crushers
    • Chest Press
    • Merkin Pull-Throughs

    Finisher:
    3 lonely, glorious Burpees.


    Just two PAX, but quality > quantity. Great conversation throughout. We closed with prayers for Purple Rain’s brother-in-law, recently diagnosed with Alzheimer’s. Keeping him and the family lifted up.