Old hundred KB….what a great way to balance the grind of boot camps or running three hours in freezing rain. Warm up: Various movements and stretches to get blood flowing. Got the Hot Tub Time Machine soundtrack playing (seemed like a good idea at time). COP 1: KB 11s across the parking lot. Swings and KB squats. Farmer carry back and forth. COP 2: Mosey to the jungle gym area with Careless Whisper by George Michael begins playing, and I just kept it going. The shock value on the Pax was worth it. The walk over allowed me to invent…
Browsing: The Old Hundred
Seven swell fellas departed their fart sacks this morning to do manly things. Conversation was bountiful and hilarious, covering a wide range of topics. We learned about the minefield that is modern dating, discussed government regulated prostitution, and managed to workout a little. We also made fun of Dumar for his half-hearted attempt to manufacture an excuse for being absent. Something about Mexican food? Hope you feel better buddy, we missed you! Lap around the school, Andy Dufresne and side bends, dead man hang, hold a deep squat, cobra and downward dog stretches, merkins, LBCs 20 deadlifts, 20 reverse lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x 20…
After a 5 month hiatus, YHC found his way back to The Old Hundred for a well overdue kettlebell beat down. Eight additional F3 studs circled around the cardboard winky for a look. Lets get it done! As promised, not a run, but a slow mosey to get the blood flowing. Mission statement, SSH, DMH, Don Quixote’s and a few other stretches. Starting at the first corner and a glance at the winky. 4 exercises consecutively at 5 reps. Gorilla rows, goblet squats, swings, squat thrusters. Quick breather and another round at 10 reps and 15 reps. Overhead carry to…
cot – rolled in to a crew ready to party and we warmarama in the normal way w ssh, merkins, etc. YHC set up the music and it was a classic rock jam sesh per usual for this crew thang – assortment of ex that dumar came up with on the spot that i don’t recall cot – number/namarama, announce, hermey prayed us out
COP on a balmy 15 degree morning, the usual suspects gathered at OH to swing some iron and start the day off strong. Warm up : SSH, deadman hang, Roscoe’s mom, LBC, merkins, V stretch THANG a series of four ex completed in 3 sets, then rinse and repeat swings, squats, calf raise, deadlift, mosey thru parking lot ww2, APD, flutter kicks, American hammer, mosey high pulls, lawnmower rows, pullovers, cheat press, mosey curls, skull crushers, merkin pull throughs, chest press, mosey finisher: 5 burpees to close us out strong COT name/numberama, announce,Tzatziki led us out
9 dudes today (even long lost SOJ buddy Oyster) got it done at Old Hundred. Warmorama: Lap around the lot followed by various warmup movements, including SSH, KB swings, Ukrainian Soldiers, CHS, Merkins, and LBCs. COP 1: Dora. Line up along short side of parking lot. Partner up (1 group with a shadow). 100 KB swings, 200 KB press, 300 KB squats. Runner jogs across parking lot and back. Farmers carry to the playground. COP 2: Triple check. KB swings and KB merkin pull throughs. Runner does 5 pullups, jogs to basketball court, does 2 burpees and returns. 20 count.…
Warm up Tabata: one minute on and 30 seconds off. Total of 4 sets consisting of a minute of KB swings, KB Goblet squats, Burpees and World War 3’s with KBs Triple check: Farmer’s carry w/ KB while other two do KB curls and skull crushers Ended with one minute isometric holds of various exercises and more burpess Closed with Circle of trust
Our usual motley crew this morning, plus the triumphant return of gloom warrior Cookie! A fistful of HIMs, some mostly good tunes, and a mild temperature, here’s what happened: SSHs, merkins, Andy Dufresne, helicopters, deadman hang, overhead triceps stretch, LBCs, cobra and downward dog 20 swings, 20 goblet squats, 20 (10/leg) single leg deadlifts, repeat 3x 20 Romanian deadlifts, 20 APDs, 75 calf raises, repeat 3x 20 upright rows, 20 overhead presses, 30 (15/arm) one arm rows, repeat 3x 10 merkin pull throughs, 20 skull crushers, 20 curls, repeat 3x Some time left, so… Lap around the school, 20 double…
Hermey brought the tunes, Tzatziki screeched into the lot last minute, Heist was like “I’ve been waiting for you,” and Dumar brought his signature whit and selective adherence to any called exercise. With thankfulness in out hearts and a pinch of vinegar/good humor: Run around the school SSH, Andy Dufresne, helicopters, dead man hang, merkins, LBCs, downward dog and cobra Farmer’s carry to the back of the school 20 swings, 20 (10/leg) single leg squats, 20 (10/leg) single leg deadlifts, repeat 3x 50 pull-ups, 50 merkins 20 Romanian deadlifts, 20 upright rows, 20 overhead presses, repeat 3x Farmer’s carry back…
COP warmarama in the normal fahsion THANG 4 sets of 3 exercises with kettle bell and 1 runner (quad check) followed by some mary COT HErme brought us out after name/numberama, annnouncments and prayer req’s