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
Old hundred KB….what a great way to balance the grind of boot camps or running three hours in freezing rain.
Warm up: Various movements and stretches to get blood flowing. Got the Hot Tub Time Machine soundtrack playing (seemed like a good idea at time).
COP 1: KB 11s across the parking lot. Swings and KB squats. Farmer carry back and forth.
COP 2: Mosey to the jungle gym area with Careless Whisper by George Michael begins playing, and I just kept it going. The shock value on the Pax was worth it. The walk over allowed me to invent the “quad of pain.”
What’s that you ask? Dear reader, I will explain. Four groups of two. Four workout stations: 5 pullups, 6 Merkin pull throughs, 15 KB press, 20 KB swings. Four times through. Would probably adjust the rep count on the pullups by a few, same with the pull throughs. I think next time it will be 8/8/20/20.
Mosey back to the flag, and sneak out a nasty SBD, which poor Hermey and Tzatziki accidentally taste. My apologies.
COP 3: Back to flag for an arm blaster superset of bicep curls and tricpe extensions. Starting at 15/15 and cutting by 3 reps down to 3/3. Work back up to 15/15. Respect to Warby for finishing up even after we hit 6:15.
Fill out the Rosie century run survey on slack.
I led the group in a short prayer.
PS: We miss you Cookie, and your salad shredder, your groans, colorful socks, and headgear.
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
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
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.
Pistol carry to end of sidewalk, followed by farmers carry to flag.
Cooldown: 3-4 minutes of stretching.
Announcements:
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!