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
Browsing: The Old Hundred
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
Is there anything better than hefting a frozen kettlebell outside with your buddies, listening to dope music, seeing clouds of your own breath in front of your face each time you exhale? Probably yes, a lot of things. But so what? It’s still amazing. And so we had an amazing workout this morning. Anyone reading this who doesn’t like working out during the cold months? Don’t be like that, it’s great. Say goodbye to sweating! Did you know you can buy clothes to warm your body in just about any kind of weather? You may even shed layers after you…
Two days later and it sounds like you can’t handle your chili… 7 boys from the hood and 1 Westhoe came for all the smells. Check your shorts!! Warmarama: One Lap around the school, SSH, Arm Circles, DQ, Imperial Walkers, Copperhead Squats, LBC, Flutter Kicks, Bear Crawl to the curb, Incline Merkins, Decline Merkins. The Thang:4 Corners-Mosey to the 1st Corner, 20 Curls: Drop KB run to the start and back. 20 Curls-Mosey to the 2nd Corner, 20 Curls, 20 Lawnmower: Drop KB run to the start and back, 20 Curls, 20 Lawnmower.-Mosey to the 3rd Corner, 20 Curls, 20…
I’ve Q’d here a bit and thought I’d wing it this morning. And I did, but it started off kind of slow. Still, I feel some serious soreness coming already. Toward the end we gained steam. There’s something about kettlebells that doesn’t feel like running but still feels like I put in serious work. Am I crazy? Probably. Thanks to trailblazers like Hermey I feel empowered to leave this truncated back last. We had a haphazard, run-free OYO warmup. Then 3x of the following: Swings, goblet squats, single leg deadlifts, Romanian deadlifts, WW3s, calf raises, upright rows, single arm rows,…