Tag: The Old Hundred

  • I think your radio is stuck

    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 1 round each arm 
    • Squat thrusters
    • Chest press
    • Skull crushers
    • Flutters with the weight overhead 
    • WW3

    after each round complete and indigenous people run around the full breadth of the parking lot. Round 1, 5 merkins then run to the front. Round 2 5 squats then run to the front. After two rounds all the way through we went around the circle each PAX choosing a weighted exercise. Those included: kneeling halos, Allen iversons, goblet squats, and lawnmower pulls. One minute of broga before time was called.

    Numbers, Names, Announcements, YHC took us out.
    Announcements:

    • F3 10 year anniversary September 21st 7am at Dogpile, be there! Other events happening be for and after
    • new AO at Mosley elementary next Wednesday at 530a
    • Labor Day convergence 7am Monday at Nuckols Farm Elementary

    NMM

    Thanks for allowing me to lead fellas. Good workout today. Good to see yall in the gloom!

  • Crowdsourcing

    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 = core, corner 4 = wildcard, PAX rifle carried their kettlebells between corners. The PAX chose the following exercises: 

    Corner 1 = Overhead press, merkins, clean and press, lawnmower pulls

    Corner 2 = Single-leg deadlifts, goblet squats, single-leg calf raises, Romanian deadlifts 

    Corner 3 = Plank pull throughs, swings, WWIIIs, lay on back with feet together and raised 6” off the ground and perform 25 chest presses

    Corner 4 = Curls, skull crushers, American hammers, burpees 

    Some time still on the clock. Circle up to bank reps, everyone’s reps count toward the group total. We did 200 curls, 200 skull crushers, and 200 swings. OYO stretching for another minute or two before time called.  

    Hermey took us out. 

    Lots of good mumble chatter. If you plan to go to Busch Gardens, a chat with Heist or Tzatziki will help you make the most of your visit. OC gives the best gifts; ask him if you need ideas. Hermey likes to fish. Boberry answered your prayers and is bringing IronPAX back next month. Lots going on. Check Slack. Get in on the action. Thank you all for showing up and putting out. Always an honor for me to lead. 

  • Toga’s Time Bomb

    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, KB merkins (one hand on KB), and Sit and Press. Lots of good shoulder work against Dumar’s Dr.’s orders.

    Farmers walk around the parking lot and circle up for some Mary – beginning with the Alabama Honeymoon – the advanced KB version of the APD. Add some flutters, some complicated KB American Hammers, and a few regular APDs to close out the time.

    NMS: Excellent muggy morning to get some KB work in and for those that didn’t want to run, this was the workout for you. Welcome to B.O.B. – 2nd post in 2 days, great to have you out. Hopefully Hermie doesn’t need to do too many root canals today, the arms may be a little dead holding them in someone’s mouth. Despite moving to the City, Gumbo still found his way south of the river, just can’t take the SOJ out of him. Nancy may be starting a Pre-Pre-early Wood workout of Sitting 2 year-olds starting at 3am – be on the lookout for the pre-blast.

    Announcements:

    Float the James – Sunday Aug. 11 – See Meatball

    Sat. Aug. 17 – Pickleball Tournament – See Oyster

    Wednesday Aug. 21 – Upchuck’s 100 @ First Watch

    Wed. Aug. 28 – Magnolia Green AO Launch

    Monday Sept. 2 – Labor Day Convergence – More info to come

    Sept 20-21 – F3 RVA 10 year anniversary festivities

  • Old Hundred Kettlebell 21’s!

    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 21’s

    Three exercises were KB Squats, KB Chest Pulls, KB Sit-N-Press

    1 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    2 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    3 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    4 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    5 of each, Bear Crawl 10 yards to curb, Crawl Bear back

    Run to a designated lamppost and back to loosen arms up

    6 of each, Lunge to curb and Reverse Lunge back

    7 of each, Lunge to curb and Reverse Lunge back

    8 of each, Lunge to curb and Reverse Lunge back

    9 of each, Lunge to curb and Reverse Lunge back

    10 of each, Lunge to curb and Reverse Lunge back

    Run to a designated lamppost and back to loosen arms up

    11 of each, Lunge to curb and Reverse Lunge back

    12 of each, Lunge to curb and Reverse Lunge back

    13 of each, Lunge to curb and Reverse Lunge back

    14 of each, Lunge to curb and Reverse Lunge back

    15 of each, Lunge to curb and Reverse Lunge back

    Run to a designated lamppost and back to loosen arms up

    Audible KB Sit-N-Press to KB American Hammers

    16 of each, Lunge to curb and Reverse Lunge back

    17 of each, Lunge to curb and Reverse Lunge back

    18 of each, Lunge to curb and Reverse Lunge back

    19 of each, no Lunges for time purposes

    20 of each, no Lunges for time purposes

    21 of each, no Lunges for time purposes

    30 seconds over time, YHC will pay you back

    Back to the Flag!

    Numbers, Names, Announcements and YHC took us out!

    NMS:

    What a great morning and group for YHC’s first post at The Old Hundred! Solid group of guys and hard work was put in by all. The audible from Sit-N-Press to American Hammers was well received, YHC believes. YHC was maxed out on Sit-N-Press and if you can’t do it, don’t Q it! YHC wanted to try some Kettle Bell Pencil Rolls so that he could tell Handshake about them, but time ran out.

    Thanks for putting up with the repetitive routine and pushing yourselves to the max! YHC will definitely be back to the Old Hundred, even if Oyster is there again.

    Have a great day, fellas and SYITG!

    Kubota

  • 6 Hard Men

    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 in sequence and repeated through 3x with KBs.

    20 swings, 20 squats, 20 single leg deadlifts (10/leg)

    50 single count American hammers, 20 Romanian deadlifts, 75 calf raises

    20 upright rows, 20 bent over rows (10/arm), 20 WWIIIs

    20 merkin pull throughs, 15 skull crushers, 21s

    Time called.

    Crabgrass VQ @ Satan’s Hill this Friday. Shirts (check slack) up for preorder celebrating 10 years of F3rva. 10 year convergence 9/20. Too many other things to mention. Check slack!

    I really appreciate these guys, their resolve to show up and do hard things. It’s inspiring to see. And it’s always an honor and privilege to lead. Prayers giving thanks for our blessings, and for the opportunity to gather in fitness, fellowship and faith.

  • Is that Called a Reach Around??

    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 the worlds in between stations.

    Exercise Two: Indigenous People’s Kettle Crawl

    PAX line up and do Bench Press, LBC’s with Kettle if you need a break. Man in the back Bear Crawls with Kettlebell to the front of the line: repeat until we made it across the parking lot.

    Finish up with 1 plus minutes of Monkey Humpers

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: A great effort by all the PAX today and some outstanding mumblechatter. It was great seeing Dorothy back out – rocking that 45 pounder was impressive. Conversely, an unnamed member of the PAX was mocked for having a My Little Pony Kettlebell. That’s how we roll down here in SOJ.

    SYITG

  • What is the resting heart rate of a hibernating bear?

    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 parking lot

    ROUND 2

    • Same exercises, but doubled the Timer distance to 60 yards

    PAX Run around the bus lot

    ROUND 3

    1 – 60lb Sandbag-Hug Side Lunges

    2 – 30lb KB Tricept Curls

    3 – 30lb KB Hammers

    4 – 50lb KB Sumo Squats

    TIMER – 30lb KB via goblet lunge, x20 yards and back

    PAX Run around the parking lot

    ROUND 4

    1 – OYO Variety with extra weights

    2 – 30lb KB Windmills (alternating)

    3 – 30lb KB Single Arm Rows (alternating)

    4 – 30lb KB Swings

    TIMER – shoulder carry sandbag x60 yards and back

    MOSEY TO VEHICLES TO HYDRATE

    ROUND 5

    1 – OYO Variety with extra weights

    2 – 30lb Single Leg Deadlift (alternating)

    3 – KB Curls (15lb ea hand, or 30lb both hands)

    4 – 30lb KB Halos

    TIMER – high chest carry sandbag and lunge backwards x10 yards and back

    COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Holy smokefest batman! …it is QUITE clear YHC is out of Kettlebell Shape!  Thanks to the PAX for permitting me the opportunity to lead and for the accountability to push it hard. YHC is thinking Bon Air could use a Kettlebell AO. Our BB title comes from the question raised after Purple Rain shared he awoke this morning with a resting HR in the 30’s. Impressive? Worrying? Well, he is indeed a hairy man but he hasn’t yet reached hibernating bear level, which Siri tells us they have a HR of about 8bpm. Keep pushing fellas! The limits of your ability are where you set them. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TONIGHT – SOJ 2nd F at Snuff’s pool
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • We came, we saw, we KB’d

    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 the picture.

    Some good laughs today:

    1. A completely random ramble from me about the Lewis and Clark expedition and their provisions and overall adventure. BTW, this thought relates to good book I am reading about Lewis and Clark by the same author as Band of Brothers.
    2. A PSA about not watching F3 RVA social media posts from Cookie while on the can. A funny story came up about one of the Pax dropping one recently and God Bless America began playing suddenly…random bathroom strangers apparently approved.

    Announcements:

    1. 7/4 – July 4th – Family friendly Convergence (likely won’t attend because the Treyborhood throws a pretty good 4th of July event in the morning). Location is Stone House (time 7 a.m.)
    2. 9/21 – F3 RVA 10-year convergence. Lots of work behind the scenes to make this a big deal. I will be there. Make sure you are too.

    Big Herm took us out in prayer.

  • Swung

    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 for a nice stretch, Wilson and Fudd’s wives, 10 slow & deep merkins, lay on your back with right then left knee held to chest, overhead triceps stretch

    The Work: Groupings of two exercises, one performed directly after the other (a superset), all with kettlebells, we performed each grouping 3x

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

    20 (10/leg) reverse lunges, 75 calf raises, repeat 3x

    20 Romanian deadlifts, 15 WWIIIs, repeat 3x

    40 one arm rows (20/side), 20 merkin pull throughs, repeat 3x

    Biceps curl 21s, 15 skull crushers, repeat 3x

    To run down the remaining 1.5 minutes, a ring of fire. Time called. BTTF. Oh. We never left the flag.

    F3rva has so much to offer; between boot camps, rucks, KB workouts, runs, and other spur of the moment activities, there is a ton of variation to keep from overtraining while torching calories and encountering HIMs. The blade stays sharp.

    Announcements: A lot happening in the world of F3rva, and it’s great to see. Field day convergence 7/4 @ Forrest Hill park. Daddy/daughter dance in early November. An upcoming family camping trip. If you see an opportunity on Slack to help out, especially in areas where your heart and skills are in alignment, reach out. Get in the game. Be a part of the rising tide which lifts all ships.

    Prayers: No requests, but there are always unspoken needs. Hermey took us out.

    Thank you everyone for turning out and putting in the work. It is always my privilege to lead such great guys!

  • Butterface

    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 merkins, lay flat on the ground and pull right then left leg into chest, Freddie Mercurys in cadence, 10 normal, 10 slow, 10 fast, 20 box cutters, 30 flutter kicks

    The Work:

    Round 1: 20 swings, 20 deadlifts, 20 reverse lunges (10/leg), repeat 3x

    Round 2: 20 single leg deadlifts (10/side), 50 calf raises, 30 American hammers, repeat 3x

    Round 3: 20 one arm rows (10/arm), 20 upright rows, 10 WWIIIs, repeat 3x

    Round 4: 21s (7 biceps curls beginning at the bottom of the movement w/ arms straight and stopping at the midpoint of the curl, followed by 7 curls beginning at the midpoint of the movement and ending at the top of the curl fully flexed, then a final 7 full ROM curls), 15 skull crushers, 20 merkin pull throughs for the first around them audible’d to 15 for 2nd and 3rd rounds, repeat 3x

    Announcement: lots of upcoming events (check slack), new AO this Saturday at Goyne Park in Chester, Daddy/daughter dance is going down, a lot going on

    Always a pleasure and honor to lead you gents!

    *credit to Heist for the punchline