Tag: The Old Hundred

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.

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

6 HIMs enjoyed a solid morning KB beatdown in the gloom. 5:30 and we were off for a quick mosey around the parking lot. Circled up for some stretching with one fantastic Gilbert Gottfried joke and a horrible dad joke from YHC. DMH, Andy Dufrene, Don Quixote, and a few mom stretches.

It was decided to move from the normal beatdown spot to another location…….oddly enough, it was the perfect spot for 10 parking lot tracers. Followed up with a quick complex. Goblet squat, hold with a curl, up to a calf raise into a thruster. Roughly 10-15 of those.

COP 1: Working on our pool bodies? AB-solutley! 3 sets of 30 reps of the following. V position flutter kicks with KB off the chest, straight arm sit ups, alternating leg lift over the KB, American hammers, plank jacks balancing on KB, pull throughs. Once that was complete, the PAX took a slow walk to shake that off. YHC tried a new move of around the world with a reverse lunge to a gun slinger position, roughly 20 cycles.

COP 2: Triple check. Timer walked across the parking lot while the other two did curls and KB presses.

With just enough time the PAX did a wall sit with curls, front presses and hold over head.

Back to the flag for time, PR, announcements, COT.

Always a pleasure to lead you gents!!!

Short sleeve temps, humid. Wet asphalt, perfect for ab work. YHC sped into the lot Tzatziki style and we got to it immediately.

Mosey to the monkey bars. PAX circles up for SSHs in cadence. One at a time around the circle, each man falls out for 8 pullups, falls back in to continue SSHs, next man, 8 pullups, etc. PAX was twelve strong so it took a few to get around the circle. Run BTTF.

Andy Dufresne, dead man hang, cherry pickers, merkins, copperhead squats, hold a deep squat. 

20 deadlifts, 14 merkin pull throughs, 20 skull crushers, repeat 3x

20 swings, 20 overhead press, 15 WWIIIs, repeat 3x

20 single leg deadlifts (10/leg), 30 one arms rows (15/arm), 20 curls, repeat 3x

80 calf raises, 20 upright rows, 21s, repeat 3x

Time called. Names, numbers, announcements. YHC took us out. 

Great job today fellas. It was special to see both new and familiar faces, and I’m just over two years into F3 myself, so a lot of different eras in the mix. To the new guys, I hope you stick with it, you will get out what you put in. To the guys before I started, thanks for leading the way and welcoming me in.

11 beasts emerged from the fog to get a good ole kettlebell beatdown this morning. 5:30 and we were off, bell in hand to the back of the school to the basketball courts.

Mission statement and a lot of stretching. Lactic acid needed to be burned off from the Woodsman Whoopin yesterday.

The thang. 4 corner prostitute style. After some inquiry on why its called prostitute style, Tzatziki was left questioning if he (we) are the prostitute. Well, in some cases I guess we are.

Corner 1: Curls, high pulls and shrugs. Started with 5 reps and continued to add a rep until 10reps of each. Walk to next corner.

Corner 2: Reverse lunge with a twist, WW2 and V ups. Started with 5 reps and continued to add a rep until 10 reps of each. Back to corner 1 and did 5 reps of corner 1 routine. Back to corner 2, 5 reps of corner 2 routine.

Corner 3: Squats, overhead press, calf raise. Started with 5 reps and continued to add a rep until 10 reps of each. Back to corner 2, 5 reps of corner 2 routine. Back to corner 1, 5 reps of corner 1 routine, back to corner 2 and 3.

Corner 4: Bear crawl position pull throughs, bear crawl position KB went forward, switch hands, pull across and back, merkins. Started with 5 reps and continued to add a rep until 10 reps of each. Back down each corner of 5 reps.

Walk back to the flag. Had just enough time for an Al Gore and a few plank holds. Time called.

Announcements, PR, Wins, COT. Good thoughts for Wildcat as he has a full day of scans today.

Always an honor to lead you gents!!

9 of SOJ’s best emerged on a crisp 70 and sunny morning for kettlebell mania. It was good to have some new blood with 2 just FNG’s from the day prior. According to CPS Maintenance here is what went down.

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

9 people = perfect numbers for triple checks:

1st Triple: Runner, Curls, Skull crushers.

2nd Triple: Runner, Upright rows, bent rows.

Ring of fire with each Pax picking their exercise.

3rd triple Runner, Overhead press, ?

Ring of fire Repeato.

9 men, 5 different beat downs, that is getting it done 9 to 5!!

YHC took us out in prayer. Always an honor to lead!