Tag: The Old Hundred

9 gentlemen or grown boys met in the pre dawn gloom of the well lit Old Hundred. The plan of the day was kettle bells, or weight of some kind, KG or LB is choose your own adventure. According to the school maintenance vans, this may or may not have occurred.

warmerama:

22 jumping jacks

10 helicopters 

10 zombie kicks

10 imperial walkers

15 American hammers

10 merkins 

The Thang:

10 KB squats

10 KB curls

10 KB swings

10 overhead press

10 tea pots each side

 20 count rest

X3

1 lap around the lot

The Thang part deaux

10 skull crushers

10 ww3s

10 American hammers 2 count

10 flutter kicks with the weight in the air

20 count rest

X3

1 lap around the lot

11s with over head press and shoulder shrugs

triple check with squats and curls

Cool down 1 minute broga

Numbers, Names, Announcements, YHC took us out.

announcements:

• The Century Classic 2.0: this is great opportunity for a fun and challenging CSAUP. May 2nd and 3rd. Run or ruck between the RVA AOs overnight, caravan style taking turns. See myself or Heist to join up or for more info! If you can do a bootcamp, you can do a leg!
• The Bridge: This is starting up again, great 3rd F opportunity. Groups are forming, Corned Beef in April and Hermie in May. Come out and support an alternative prison ministry.

great work this morning fellas, let’s make it a good day!

We did some running, don’t worry. Keep the body guessing. It’s good for the PAX and for the Q to mix it up and do different things.

Lap around the school

Circle up, SSHs, Andy Dufresne, dead man hang, grass grabbers, helicopters, hold a deep squat, left and right leg reach, butterfly, the wife stretches, recover

Self Dora. 100 merkins, run to the curb and back every 25 reps, 100 jump squats running every 25, 100 double count KB American hammers running every 25

20 swings, 20 overhead press, 20 around the worlds (10 each direction), repeat 3x

30 single arm rows (15/arm), biceps 21s, 20 skull crushers, repeat 3x

20 APDs, 20 single leg deadlifts (10/leg), 20 Freddie Mercurys, repeat 3x

Rifle carry BTTF.

Names, numbers, announcements, YHC took us out. Had a blast guys, thanks for letting me lead!

COP

7 dudes hit the OH KB with some classic rock playing in the background, warmarma in the usual fashion ssh, merk, stretches, etc

THANG

circuit of 3 ex each, increasing increments, 30 sec between, then mosey

rinse and repeat until we hit all the muscle groups adequately

COT

name/number-ama, announce, YHC took us out

7 kettlebell warriors emerged in the morning moonlight to throw some weight around.

Introductions of an OG Aisle 5 and we were off. Short mosey and back. In honor of OGs, jazzercise, DMH, SSH, Ukrainian soldiers. A quick KB complex and we walked to the parking lot corner.

4 corners, not lady of the night style, was supposed to be a stacked build up but YHC forgot to stack. Corner 1: 15 curls, lunge twists to the next corner. Corner 2: 15 LBC, rifle or farmers carry. Corner 3: Complex kb swing, goblet squat to a squat thruster, that was 1 of 15. Lunge twist to next. Corner 4: Q took pity on knees and brought knee padding for the PAX for kneeling wood choppers, 15 per side.

We worked our way back from corner 4-1 this time stacking at each corner.

Had enough time for 2/3s of a triple check, where Hermie was checking his hanging bell shadow. Timer carried bell while others did high pulls and flutter kicks.

Time called. Numbers, names, PR, COT.

Prayers for Dumars father on his continued recovery.

Always a pleasure leading you gents!

A solid workout this morning. Great mumble chatter. 

Lap around the school. 

SSHs, merkins, Freddie Mercurys, copperhead squats, a bunch of stretching

20 KB swings, 20 goblet squats, 20 APDs, repeat 3x

20 upright rows, 20 overhead press, 70 calf raises, repeat 3x

Sorry gents, memory is foggy today. Maybe this is the argument for planned versus improvised workouts. But improv does have a place. I remember we did 20 WW3s (thanks Dumar!), and curls and skull crushers to run out the clock. There are a few I’m missing but I am able to recall that kettlebells were involved.

Names, numbers

Shared leadership meeting at case de Heist 3/11 @ 7 PM. Check slack SOJ channel for deets. Come chill and participate. L Woods making some big moves on the F3 social calendar. Chili cook-off 3/22 @ 3 PM at case de L Woods, also on the SOJ slack channel.

Hermey took us out. 

Old Hundred is a great AO. Mumble chatter, music, and a sneaky kind of exertion. Fitbit says 400+ calories torched this morning. With spring and summer approaching, you want to look like you lift bro.

Always a pleasure and a privilege gentleman!

Warm up with a run and stretching

11’s with KB thrusters and mericans

Indigenous walk with KB over head and last guy in line does 10 KB’s and runs to the front

triple check with KB goblet squats and KB flutter kicks

circled up with various KB exercises while one man did farmers carry

COT

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 goblet squats, 20 APDs, 80 (lol) calf raises, repeat 3x

15 WWIIIs, 20 upright rows, 20 overhead press, repeat 3x

10 merkin pull throughs, 20 skull crushers lying on the sidewalk next to the curb where we learned Ponch and Hermey grew up kinda close-ish to each other, 21s, repeat 3x

Time. Numbers, names, announcements. 

I took us out. 

I am immensely grateful for this group of guys. Knowing you and putting in work alongside you guys has undoubtedly enriched my life. The quality of F3 HIMs is incredible. Until next time.

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 the furthers next corner.

Second corner had a small stumbling block with a new move called the windmill….. PAX and Q decided to audible to side bends, pullovers, crunchy frogs and lunge twists. Following the same rep sequence as above.

Overhead carry to the furthers next corner. Yes, I know “that corner is closer”. Third corner was curls, skull crushers, lying triceps extensions and grabbers. Following the same rep sequence as above.

Overhead carry to the furthers next corner. Fourth and final corner was presses, merkin pull throughs, front raises and close grip merkins on the KB. Following the same rep sequence as above…..but YHC was cooked and only went to ten reps.

Lunge back to the flag and a quick plank until time was called.

Announcements, PR, wins, COT.

Continue on your path to recovery for Dumars father.

Always an honor to lead you gents. Thank you for the opportunity to get a few things off my chest.

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