Tag: The Old Hundred

COP

on a balmy 15 degree morning, the usual suspects gathered at OH to swing some iron and start the day off strong.

Warm up : SSH, deadman hang, Roscoe’s mom, LBC, merkins, V stretch

THANG

a series of four ex completed in 3 sets, then rinse and repeat

1. swings, squats, calf raise, deadlift, mosey thru parking lot
2. ww2, APD, flutter kicks, American hammer, mosey
3. high pulls, lawnmower rows, pullovers, cheat press, mosey
4. curls, skull crushers, merkin pull throughs, chest press, mosey

finisher: 5 burpees to close us out strong

COT name/numberama, announce,Tzatziki led us out

9 dudes today (even long lost SOJ buddy Oyster) got it done at Old Hundred.

Warmorama: Lap around the lot followed by various warmup movements, including SSH, KB swings, Ukrainian Soldiers, CHS, Merkins, and LBCs.

COP 1: Dora. Line up along short side of parking lot. Partner up (1 group with a shadow). 100 KB swings, 200 KB press, 300 KB squats. Runner jogs across parking lot and back.

Farmers carry to the playground.

COP 2: Triple check. KB swings and KB merkin pull throughs. Runner does 5 pullups, jogs to basketball court, does 2 burpees and returns.

20 count. Farmers carry to the picnic area.

COP 3: Slow KB exercises and supersets.

• 2 sets of KB curl 21s/KB tricep extension.
• 1 set of mountain climbers (20x)
• 2 sets of KB rows/KB front raises

Pistol carry to end of sidewalk, followed by farmers carry to flag.

Cooldown: 3-4 minutes of stretching.

Announcements:

• Sign up for the SOJ takeover (starts next week). If you don’t, sign up to Q home base.
  
• Frozen Triangle. Saturday February 8th at Dog Pile. Starts at 6 am.

Prayers for Saylor. Lord — heal her.

Great work guys. Until next time!

Shoutout to Hermes who went back home to grab a KB for Ponch! What a guy.

Warm up

Tabata: one minute on and 30 seconds off. Total of 4 sets consisting of a minute of KB swings, KB Goblet squats, Burpees and World War 3’s with KBs

Triple check: Farmer’s carry w/ KB while other two do KB curls and skull crushers

Ended with one minute isometric holds of various exercises and more burpess

Closed with Circle of trust

Our usual motley crew this morning, plus the triumphant return of gloom warrior Cookie! A fistful of HIMs, some mostly good tunes, and a mild temperature, here’s what happened:

SSHs, merkins, Andy Dufresne, helicopters, deadman hang, overhead triceps stretch, LBCs, cobra and downward dog

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

20 Romanian deadlifts, 20 APDs, 75 calf raises, repeat 3x

20 upright rows, 20 overhead presses, 30 (15/arm) one arm rows, repeat 3x

10 merkin pull throughs, 20 skull crushers, 20 curls, repeat 3x

Some time left, so…

Lap around the school, 20 double count American hammers, squats until time

A great way to begin New Year’s Eve. Enjoy your evenings fellas, stay safe, and we’ll regroup next year to take 2025 by the horns. Always an honor to lead you.

Hermey brought the tunes, Tzatziki screeched into the lot last minute, Heist was like “I’ve been waiting for you,” and Dumar brought his signature whit and selective adherence to any called exercise. With thankfulness in out hearts and a pinch of vinegar/good humor:

Run around the school

SSH, Andy Dufresne, helicopters, dead man hang, merkins, LBCs, downward dog and cobra

Farmer’s carry to the back of the school

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

50 pull-ups, 50 merkins

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

Farmer’s carry back to the front of the school

20 curls, 20 skull crushers, repeat 3x

Names, numbers, Hermey took us out.

Prayers for Dumar’s sister and bro in-law. Crisp and cold but a fantastic way to begin Christmas. We all have so many blessings. Love you guys, and Merry Christmas!

COP

warmarama in the normal fahsion

THANG

4 sets of 3 exercises with kettle bell and 1 runner (quad check) followed by some mary

COT

HErme brought us out after name/numberama, annnouncments and prayer req’s

Is there anything better than hefting a frozen kettlebell outside with your buddies, listening to dope music, seeing clouds of your own breath in front of your face each time you exhale? Probably yes, a lot of things. But so what? It’s still amazing. And so we had an amazing workout this morning. Anyone reading this who doesn’t like working out during the cold months? Don’t be like that, it’s great. Say goodbye to sweating! Did you know you can buy clothes to warm your body in just about any kind of weather? You may even shed layers after you begin doing hard stuff. Do it. You’ll love it (Cookie). Anyway, we did this:

Run around the school, various stretches

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

75 calf raises, 20 Alabama prom dates, 20 Romanian deadlifts, repeat 3x

20 upright rows, 20 overhead presses, 15 merkin pull throughs, repeat 3x

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

Great time this morning fellas. It’s always an honor for me to lead you, so thanks!

Two days later and it sounds like you can’t handle your chili… 7 boys from the hood and 1 Westhoe came for all the smells. Check your shorts!!

Warmarama: One Lap around the school, SSH, Arm Circles, DQ, Imperial Walkers, Copperhead Squats, LBC, Flutter Kicks, Bear Crawl to the curb, Incline Merkins, Decline Merkins.

The Thang:
4 Corners
-Mosey to the 1st Corner, 20 Curls: Drop KB run to the start and back. 20 Curls
-Mosey to the 2nd Corner, 20 Curls, 20 Lawnmower: Drop KB run to the start and back, 20 Curls, 20 Lawnmower.
-Mosey to the 3rd Corner, 20 Curls, 20 Lawnmower, 20 Shoulder Press: Drop KB run to the start and back, 20 Curls, 20 Lawnmower, 20 Shoulder Press.
-Mosey to the 4 Corner, 20 Curls, 20 Lawnmower, 20 Shoulder Press, 20 Skull Crushers: Drop KB run to the start and back 20 Curls, 20 Lawnmower, 20 Shoulder Press, 20 Skull Crushers.

Mosey to the Picnic Tables: Partner Up
100 Dips – Runner to the curb and back. Switch
50 Step Ups – Runner to the curb and back. Switch
30 Incline Merkins – Runner to the light pole. Switch

Mosey BTTF: Ring of Kettlebells
Numberama: Namerama
YHC took us out.

Moleskin: Smells like the Chili tournament was a big success. Great to be back at the Old Hundred to throw around some Kettlebells (and maybe a little running thrown in). Cookie made it in record time from his home to the AO. (Well done, Cookie). Thanks, Fudd for crossing the river today, great to see you buddy. Lurch brings the pain to the PAX with the slow arm raises. (Wise choice on KB weight). Thanks for letting me lead today. Purple Rain you back next week?

Announcements:
Hermey – has the Q at the Bridge on Saturday.
See Slack for more.

Oyster

I’ve Q’d here a bit and thought I’d wing it this morning. And I did, but it started off kind of slow. Still, I feel some serious soreness coming already. Toward the end we gained steam. There’s something about kettlebells that doesn’t feel like running but still feels like I put in serious work. Am I crazy? Probably.

Thanks to trailblazers like Hermey I feel empowered to leave this truncated back last. We had a haphazard, run-free OYO warmup. Then 3x of the following:

Swings, goblet squats, single leg deadlifts, Romanian deadlifts, WW3s, calf raises, upright rows, single arm rows, merkin pull throughs, overhead press, skull crushers, curls

Running down the clock, PAX choice for misc ab exercises. Time.

Chili cook off this Sunday. Come and hang out with the fams. That’s all we want. Bring a perfunctory item if it makes you feel better. Bring chili if you have game like that. Prayers, for all of us. YHC took us out.

It is always an honor to lead you guys.