Tag: The Old Hundred

  • Somebody give that man a mic

    8 adventurous HIMs pulled into the lot this morning eager for a kettlebell beatdown. Hermey supplied a diverse playlist played at high volume, but that’s how the old hundred crew likes it. We’re a non-conformist bunch, save for the common yearning for muscle-splitting, pulse pounding beatdowns where we’re all slinging weight. Never mind the school zoning, weight was slung. Here’s what appeared on the menu:

    Lap around the school, SSHs, Andy Dufresne stretch, dead man hang, grass grabbers, OYO helicopters, rotator cuff stretch, hold a deep squat, cobra and downward dog stretches, HRMs, 30 Freddie Mercurys w/ variable cadence

    20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat x3

    20 Romanian deadlifts, 20 upright rows, 75 calf raises, repeat 3x

    15 WWIIIs, 20 overhead press, 20 skull crushers, repeat 3x

    30 one arm rows (15/arm), 20 curls, 20 around the worlds (10 each direction), repeat 3x

    With some time left on the clock we went around the circle of PAX for a “name the exercise and the rep count” thing. The best I can recall: goblet squats, American Hammers, flutter kicks, merkin pull throughs, not sure what to call the last one, you pick the KB up off the ground with one hand and then press it overhead, sort of like the snatch maybe? Go ahead and make jokes. It’s okay. 

    Names, numbers. 

    Daddy/daughter dance this weekend (rsvp on slack), VQ week next week (let’s show up in an overwhelming display of support). 

    Hermey took us out. 

    Way to push fellas. Always a pleasure to lead you guys.

  • kb tater

    cop – we waramarmed in the normal fashion

    thang – mixture of exercises in a circuit format

    cot – name/number announce hermey took us out

  • Gentlemen’s Dentistry

    Four dudes, their circadian rhythms mysteriously aligned and peaked this morning, slung weights around and brewed up some of the most cerebral and stimulating conversations. Nary a man ran, but here’s what we did do:

    SSH, Andy Dufresne, KB helicopters, dead man hang, hold a deep squat, merkins, cobra and downward dog

    20 thrusters, 20 reverse lunges (10/leg), 20 single leg deadlifts (10/leg), repeat 3x

    20 Alabama prom dates, 15 WWIIIs, 75 calf raises, repeat 3x

    20 Romanian deadlifts, 20 upright rows, 20 overhead presses, repeat 3x

    20 curls, 15 skull crushers, 30 lawnmower pulls (15/arm), repeat 3x

    Hermey took us out.

    Old Hundred never disappoints and we’ve been laughing all day. Thanks guys, makes slinging kettlebells around seem fun almost. My honor to lead, see you next time.

  • Don’t Stand Downwind

    7 men made it out to hit the kettlebells on a cool 70 degree and sunny morning. The air was crispy aside from a few times where a warm fog drifted by… caused by high-fiber foods.

    Mosey to the back of the parking lot.

    Warmup CoP
    Side Straddle Hops
    Helicopters
    Ukrainian Soldiers
    Imperial Walkers
    Copperhead Squats
    Arm Circles

    Cocaine Bear Crawl
    Bear crawl back to the kettlebells stopping every 2 white lines to do a Merkin.

    Upper Body CoP
    Close-grip curls x20
    Close-grip reverse curls x20
    Front arm raise x15
    Overhead press x30
    Swings x30
    Lawnmowers x15 per arm
    Skullcrushers x20
    Chest press x30

    Mosey to the bus loading area for a DORA
    100 Goblet Squats
    200 Calf Raises
    300 LBCs

    Farmers Walk x2
    Loop the bus loading zone holding the kettlebell in the left hand and then repeat with right hand.

    Kettlebell Bank of 500 American Hammers

    Mosey BTTF

    Bank of 200 Merkins

    Light stretching to close it out. Nice to see everyone this morning, glad to see Knock-Knock back for day 2… keep it up!

    Numbers > Names > Announcements (check Slack) > BOM

  • Never Trust a Big Butt and Smile

    Words of wisdom………but I am here to talk about a kettlebell workout. Here is a brief summary for your viewing pleasure:

    Mosey to the port-o-john area for Warm Up:
    Arm Circles, Don Quixote’s, Ukranian Soldiers, Copperhead Squats, Mummy Kicks, Bruce Lee Punches.

    Mosey back towards the flag and grab the Kbells

    Exercise One: Self Dora
    100 curls – run after each set of 25
    200 squats – run after each set of 50
    200 LBC’s – run after each set of 50

    Exercise Two: One Pax carries their Kettle and 30 LB ruck plate across the parking lot and back. They call an exercise, which the rest of the group does for the duration:

    Merkins, Merkin pull throughs, WWII’s w/lift, Squats, Curls, Upright Row, Lawnmower Pulls, Overhead Press, Bend Overs (??), Calf Raises, Forearm Curls…. this went on for awhile, so I am probably missing some.

    Exercise Three: Bench press x 50, Bench Press x 40, Bench Press x 30.

    Back to the Flag for Numbers/Names/Announcements/Prayer requests

    YHC took us out

    Final Thoughts: The backblast title refers to the Bell Biv Devoe classic, “Poison” which was part of yet another legendary Chaplain soundtrack. Purple Rain had apparently never heard the song. Conversely, it was Hermey’s jam back in the day. Overall, a great effort by the PAX. Really enjoyed leading this morning. If you haven’t made it down to the Deep South for Old Hundred – would highly recommend.



  • I can’t make it easy enough for you to not bitc#

    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 old hundred is a hidden gem of an AO, a special place where calories, according to certain wearable tech devices, evaporate, despite a seemingly casual atmosphere. Don’t ever change old hundred. As someone totally unqualified to offer any opinion on exercise and fitness, I recommend mixing up your weekly regimen of boot camps with runs, rucks, kettlebells, and other unusual shit. Your body in ten years, maybe next week, will thank you for the variation.

    Names and numbers. Hermey took us out. Prayers for Dumar’s dad who I understand is doing well, for brothers on IR, for Wildcat’s hip, and all things unspoken.

    Until next time. It is always an honor to lead you.

  • Yeah, that’s a hernia….

    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 back to 5 reps.

    COP: 2- After a walk to cool down, the PAX did circuits of swings, curls 4 girls, skull crushers. 10, 15 then 20 rep circuits. Next circuit was 10 merkin pull throughs, up right rows and shrugs.

    Last 3 min the PAX stretched out. Time called.

    Great conversation led to a forgetful moment of count, names, COT. COT was put into a text message to the PAX later in the morning.

    Thanks for the great misty morning of 2 F’s today gents. Always an honor to lead!

  • Raging Hormones

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

    20 Romanian deadlifts, 20 upright rows, 75 calf raises, repeat 3x

    20 merkin pull throughs, 30 – 40 one arm rows (15 – 20/arm), 50 single-count American hammers, repeat 3x

    20 overhead presses, 15 skull crushers, biceps 21s, repeat 3x

    Time called. 

    Kegger at Heist’s pad tonight from 8 until the cops show up. But please leave by 9:30. BYOB. F3RVA 10-year anniversary convergence bootcamp at the Dogpile AO on 9/21 from 7-8 AM. New AOs popping up all over, thanks to the male community leadership bubbling up from the F3RVA headwaters. Sign up to lead one of them on the Q sheet, or at least head over to The Deep, Green Mile, Goyne Hard, or Ruckhenge to receive a beatdown. 

    YHC took us out. 

    Thanks guys for a fun morning. As always, it’s my honor to lead you. 

  • Cookie makes some weird noises

    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 – biceps, triceps, quadriceps, glutes, abs, back, shoulders, lats, obliques. Hopefully, we’ll be sore tomorrow.

    Announcements: Check Slack.

    YHC took us out.

    Today’s backblast title comes to you via Cookie who made some strange noises during the workout. I would say more, but the wise stripper said it best, “Secret secrets are no fun. Secret secrets hurt someone.”. The rest of the details are left to your perverted imagination.

  • I think your radio is stuck

    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 1 round each arm 
    • Squat thrusters
    • Chest press
    • Skull crushers
    • Flutters with the weight overhead 
    • WW3

    after each round complete and indigenous people run around the full breadth of the parking lot. Round 1, 5 merkins then run to the front. Round 2 5 squats then run to the front. After two rounds all the way through we went around the circle each PAX choosing a weighted exercise. Those included: kneeling halos, Allen iversons, goblet squats, and lawnmower pulls. One minute of broga before time was called.

    Numbers, Names, Announcements, YHC took us out.
    Announcements:

    • F3 10 year anniversary September 21st 7am at Dogpile, be there! Other events happening be for and after
    • new AO at Mosley elementary next Wednesday at 530a
    • Labor Day convergence 7am Monday at Nuckols Farm Elementary

    NMM

    Thanks for allowing me to lead fellas. Good workout today. Good to see yall in the gloom!