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…
Browsing: The Old Hundred
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…
Nine brothers showed up and put in the work, rocked out if you will. The air smelled skunky, with maybe some burned rubber mixed in there? Just trying to paint a picture folks. We stood in our circle with zero mosey for 45 minutes, but veins bulged, chests heaved, and metal was swung. PAX generally agreed the back half of the workout was more enjoyable than the front half.* Warmarama: Andy Dufresne stretch, lean to right and left sides to stretch the lats, helicopters, deadman hang straight right and left, hold a deep squat to stretch, SSHs, 20 in cadence…
A clan of 7 kettle bell fancy boys took to the grounds of Old Hundred elementary for today’s version of SOJ Takeover. The 35 minute drive was well worth it for YHC – I loved putting the smack down on a willing group of PAX. Eddie Vedder sang along to the following… Warmarama: Mosey, various IC reps and stretches Plank: F3 Credo, Mission, Name the Pax – Renegade rows for a missed answer COP 1 – Rifle Carry Walk All Rifle Carry – when YHC Drops (IC) 10 KB Swings 10 Curls 10 Front Squats COP 2 – Triple Check…
Six fearsome HIMs made the right choice and posted for a kettlebell beatdown at the Old Hundred AO. Warmups included: Andy Dufresne stretch w/ stretches to left and right sides for the lats, helicopters, grass grabbers/cherry pickers, hold a deep squat position, sitting hamstring stretch, lay on your back and pull right then left knee into your chest, Wilson and Fudd’s wives, Roscoe’s mom There was not much ab work in the KB routine today, so we included some in the warmarama: Freddie Mercurys with normal, quick, and slow cadences, box cutters, flutter kicks The Thang: 20 KB Swings 20…
10 F3 men, shaking off the long weekend of a few drinks, a few hot dogs, a Convergence, some pool time, beach time, boating, grilling, and yard work. Who’s ready to throw some weights around. Let’s go! Warmarama: Mosey lap around the parking lot, Circle Up, SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Cherry Pickers. The Thang:Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)1: Swings2: Curls3: Lawn Mowers4: Skull Crushers4 Rounds Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)1: Lunges2: Curb Calf Raises3: Sumo Squats4: Run to the line and back 1 Burpee.4 Rounds Mosey Cool…
3 PAX gathered at the Old Hundred Racetrack for a hot potato. Nancy started us off, Tzatziki keep the hart pumping and # Doors Down took us out. Warm Up: Inviable jump rope, Imperial Walkers, Arm Circles, Don Quyotes, Merkins, LBC, Mosey- COP 1: 3 rounds of Kettlebell Swings, Curls, Skull crushers, Overhead press, deadlifts, lunges, short mosey- COP 2: 2 rounds of goblet squats, Lawnmowers, American Hammers, and a longer mosey- COP 3: 2 rounds of Eye of the storm- burpees, side straddle hops, and then with coupon-curls, and lawnmowers- Numbers, Names, Announcements & Prayers. Small group…
Big data got the best of me. Sunday, I noticed that I was 3 Qs short of 70 all-time Qs. Not impressive for most of the OGs out there, but it pushed me to lead 3x this week. Anyway, today was about getting pool ready. Here is how it went down: Mosey around the back side of the school doing a farmer’s carry….when I started to hear, “how much longer Heist?”, I knew it was time to stop. COP 1 KB swings (20 x) KB stepups (using the tables with built-in seats). 15x both legs KB curl (sitting on bench)/Bench…
rolled up to a thick group of men ready with the kettle bells. There was concern about the size of mcGruff’s kb. There was talk of riot gear and daydreaming about it. Class three says it’s not as fun as it looks. there was a good mood, some classic vinyl on the speaker and we got pumped. COP mosey, ssh, merkin, helo’s, cherry picker, stretching kettle bell THANG circuit exercises 1 – 10 /15/20 run between kb swings, halos, curls, ww2, presses lying down 2. 10/15/20 run between deadlift, lawnmower, press overhead, single leg deadlift, 3. 10/15/20 skull crusher, lunge,…