Tag: The Old Hundred

  • Look at That Shadow

    7 kettlebell warriors emerged in the morning moonlight to throw some weight around.

    Introductions of an OG Aisle 5 and we were off. Short mosey and back. In honor of OGs, jazzercise, DMH, SSH, Ukrainian soldiers. A quick KB complex and we walked to the parking lot corner.

    4 corners, not lady of the night style, was supposed to be a stacked build up but YHC forgot to stack. Corner 1: 15 curls, lunge twists to the next corner. Corner 2: 15 LBC, rifle or farmers carry. Corner 3: Complex kb swing, goblet squat to a squat thruster, that was 1 of 15. Lunge twist to next. Corner 4: Q took pity on knees and brought knee padding for the PAX for kneeling wood choppers, 15 per side.

    We worked our way back from corner 4-1 this time stacking at each corner.

    Had enough time for 2/3s of a triple check, where Hermie was checking his hanging bell shadow. Timer carried bell while others did high pulls and flutter kicks.

    Time called. Numbers, names, PR, COT.

    Prayers for Dumars father on his continued recovery.

    Always a pleasure leading you gents!

  • Real Talk

    A solid workout this morning. Great mumble chatter. 

    Lap around the school. 

    SSHs, merkins, Freddie Mercurys, copperhead squats, a bunch of stretching

    20 KB swings, 20 goblet squats, 20 APDs, repeat 3x

    20 upright rows, 20 overhead press, 70 calf raises, repeat 3x

    Sorry gents, memory is foggy today. Maybe this is the argument for planned versus improvised workouts. But improv does have a place. I remember we did 20 WW3s (thanks Dumar!), and curls and skull crushers to run out the clock. There are a few I’m missing but I am able to recall that kettlebells were involved.

    Names, numbers

    Shared leadership meeting at case de Heist 3/11 @ 7 PM. Check slack SOJ channel for deets. Come chill and participate. L Woods making some big moves on the F3 social calendar. Chili cook-off 3/22 @ 3 PM at case de L Woods, also on the SOJ slack channel.

    Hermey took us out. 

    Old Hundred is a great AO. Mumble chatter, music, and a sneaky kind of exertion. Fitbit says 400+ calories torched this morning. With spring and summer approaching, you want to look like you lift bro.

    Always a pleasure and a privilege gentleman!

  • F3 KB Tuesday workout

    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

  • 80s love ballads and phantom flatulence

    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.

  • The Magnificent Seven

    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.

  • Warbys Winky

    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.

  • kb OH molars and mamm crew part duex

    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

  • OH KB Molars and Mamm crew

    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

  • KB madness

    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.

  • Frozen Kettlebell at Old Hundred

    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