Four bros assembled in the morning mist to get after it. I was in a mellow Q mood after an aerator had its way with me yesterday, and the PAX abided, but with some welcome resistance. So with much mumble chatter and a dash of vinegar… Helicopters OYO, Andy Dufresne, dead man hang, merkins, downward dog and cobra 20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat 3x 10 WWIIIs, 50 single count American hammers, 75 calf raises, repeat 3x 20 upright rows, 20 skull crushers, biceps 21s, repeat 3x 20 overhead presses, 30 one arm rows (15/arm), repeat 3x Time called. The…
Browsing: The Old Hundred
The forecast looked wet, but three Kettlebell studs emerged in the gloom for a solid workout. After a very, very short “run” the PAX warmed up with motivators, DMH, and a few other stretches as it was time to get after it. Took a walk around the school holding the KB in various positions. COP: 1- Single KB Complex. Right side- kneeling single overhead press, reverse lunge, KB grabbers, KB smokers, bent over rows, squat thrusters, kneeling twist press. Switch to left side and repeat circuit. First round was 5 reps, second round was 10 reps, third round was conceded…
I think the back blast title is self-explanatory. Men and women of a certain age, ah, well, we had a fun morning with sprawling conversations covering many topics. Like our F3 brethren at other AOs we also saw the UFO, staring slack-jawed while interstellar travelers approached our blue marble. UFO sightings are now a shrug and carry on with your day-type experience here in 2024. We did eventually get around to working out. Warmarama: Helicopters in cadence, rotator cuff stretches, Andy Dufresne, dead man hang, hold a deep squat, downward dog and cobra stretch The Work: 20 KB swings, 20 goblet squats,…
4 HIMs of Midlothian ventured out for a kettlebell adventure or maybe we were just avoiding Gumbo’s OG No Toll edition. YHC has been on a bit of a hiatus with the M on the IR. Needing to put some pump back in the ‘ol muscles, YHC grabbed the Q sheet. Here’s a summary of events – Warmarama – SSH, Dead Man Hangs, Merkins, LBC’s, Leg over body left, leg over body right, neck rolls, etc. Thang: Select an exercise – 30 seconds on / 30 seconds off with each exercise 3 reps. We hit all the major muscle groups…
A perfect 10 … of PAX traversed the mean streets of the Deep South and made their way to The Old Hundred. The following is an approximation of what transpired. Start off with a short mosey around the parking lot (“oh there’s running now??”). Followed by a warm up including but not limited to: Helicopters Ukrainian Soldiers Jazzercise Apple Bottom Poppers the thang… Tabata was on the menu today. Served with a side of classic tracks from 94 including Nine Inch Nails, Nas, Soundgarden, Oasis, and Biggie. 1 min on, 20 sec rest. Kb swing Curls Calf raises Nolan Ryan…
Seven dudes, seven kettlebells, one parking lot, a Fitbit showing 5:30. You know what time it is! Mosey around the school, sans kettlebells. Circle up for: Andy Dufresne straight up, R then L, helicopters in cadence, dead man hang straight down, R then L, hold a deep squat, 20 merkins in cadence, Fudd and Wilson’s wives, in plank position R foot to R hand and hold, reverso, Freddie Mercurys w/ variable cadence YHC hit the easy button and let the PAX decide today’s workout. The parking lot has 4 corners. Corner 1 = upper body, corner 2 = lower body, corner 3 =…
7 strong from across RVA joined YHC to avoid potential injury on the Ultimate field and instead opted for potential injury from excessive KB work. Vague recollections of a Circus workout by Toga years ago and YHC playing with the ‘Workout’ function on my watch led me to the Time Bomb. After a brief warmup we got to the main event. 6 exercises – 30 seconds each; rest between exercises decreasing from 30 seconds down to no rest in 5 second increments. For those not wanting to do the math, that’s 7 rounds. Exercises were Swings, Press, Goblet Squat, Halo,…
Eight Steel Slingers dominated The Old Hundred on a 70 and Sunny dawn in possibly the western most AO of F3RVA(?). The new AO in Magnolia Green should win that title when it gets started. After the WestHoe Q was disclosed and greetings were exchanged, the following may have occurred: Mosey down the parking lot and circle up for: COP: DQ’s, Helicopters, DMH, Reach for the sky, Imperial Walkers, APD’s, Reverse Scorpion Kicks, Scorpion Kicks, HR Merkins, Fudd’s Wife, Wilson’s Wife Mosey back to the flag and grab KB’s. Mosey to the other parking lot and set-up for: Super KB…
5:30 and we’re off! Quick mosey round the school. Nice intimate group today, good chatter, good vibes, high humidity. An eclectic playlist and some serious work going on. But first… Andy Dufresne, straight up, over to the R then L, helicopters in cadence, grass grabbers in cadence, dead man hang, straight down, to the R then L, hold a deep squat and maybe bounce a little bit, butterfly stretch, lie on back R leg held to chest then L leg, 10 merkins in cadence, the wives stretches The Work: All of the following 4 blocks of 3 exercise pairings performed…
7 Kettlebellers gathered for the latest edition of the Old Hundred. It was hot, but the fellas were ready to throw around some iron. Here is a brief summary for your viewing pleasure:Leave the Kbells and mosey to the side of the school for Warm Up: SSH’s, Windshield Wipers, Apple Bottom Poppers, LBC’s, Freddy Mercury’s, Hand Release Merkins. Avoid the SUV speeding through the parking lot. Mosey back toward the flag with variable movements: Bernie Sanders, Butt Kick, High Knees. Exercise One: 4 Corners (Prostitute) 10 Squat Thrusters, 20 Upright Row, 30 Lawnmower Pulls, 40 Flutter Kicks w/K Bell. Around…