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…
Browsing: The Old Hundred
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…
5 iron warriors converged at the Old Hundred to tackle the latest madness from the DTH experimenticon. Here’s how the PAX collectively shed about 15 pounds in sweat weight: The THANG: WARMERAMA: Mosey lap around the lot and circle up Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom ROUND 1 1 – 60lb Sandbag Shoulder Squat 2 – 30lb KB plank Pull Through 3 – 30lb KB Sit-N-Press 4 – 50lb KB Around The World (Slingshot) TIMER – carry 30lb KB via single-arm overhead x30 yards, switching arms for return PAX Run around the…
Not my most creative workout, but a thorough full body workout. To be honest, sometimes keeping it simple makes the most sense (particularly at 5:30 a.m.). Very nice to have some usuals + some unusual (Snuff, Offshore, and Chaplain). Warmup with various body movements and some basic KB work. Entire workout made up on the fly. Walk around the parking lot (farmer’s carry or rifle carry KB). Do 3 rounds of targeted lower body, upper body, or core related exercises. For example: 20x swings, 15x sumo squats, and 15 high pulls or 10 WWIII situps/15x pullovers/20x flutter kicks. You get…
8 model HIMs posted to the old hundred for some KB action. Great to see everyone! I was concerned Wildcat had gotten the best of our local PAX yesterday but later reprimanded myself for such thoughts; F3 men ALWAYS rise to meet any challenge. With a choice playlist (Talking Heads, Stones, Dire Straits, Bon Jovi, etc.) and occasional mumble chatter supplying the soundtrack, this happened. Warmaramma: Andy Dufresne stretch straight up the middle, then right and left side stretches for the lats, helicopters, deadman hang, grass grabbers, deadman hang to right then left sides, SSHs, hold a deep squat position…