Author: Orange Crush

  • The Monthly Murph

    4 freaking studs showed up to Twin Team for the Murph. We had hoped for 6 (you know who you are!), but we launched at 530am sharp. 1 mile out – 100 Muscle Ups – 200 Perfect form Merkins (no chicken pecking for these studs) – 300 Perfect form Squats (Straight back, drop that butt until parallel with the knees) – 1 mile back. A quick ring of fire for some ab work and time was called.

    YHC took us out.

    Great to have Senior Frog join us today and the opportunity to learn more about him and his life. Hope he makes the trip back to TT in the near future.

  • Just a smidge of Broga

    Two early risers laid down their mats and did a little Broga Tuesday morning. A perfect morning for a little stretch and conversation.

    It didn’t help our swings on the baseball diamond however, but we’ll be back because a little stretch is so darn good for you.

  • A little Kettlebell Action

    4 HIM’s made the wise choice to rise from the fart sack and join YHC for a little Kettlebell action. Here’s what went down –

    Warmarama: Jog the parking lot stopping at each light pole for some exercise action – Merkins, Burpees, Side Straddle Hops, Imperial Squat Walkers, LBC’s, Squats.

    Thang 1: 5 minute AMRAPS.

    • Round 1: 10 reps right arm snatch / 10 merkins / 10 reps left arm snatch / 10 merkins – repeat
    • Round 2: 10 reps right leg lunge with arm overhead / 10 WWII’s / 10 reps left leg left arm / 10 WWII’s – repeat
    • Round 3: 10 American kettlebells / 2 burpees / 10 squat rows / 2 burpees – repeat until time called.

    Thang 2: 100’s

    • Partner Up: Each pair has to hit 100 total reps for each exercise. Partner 1 starts / Partner 2 runs back and forth across parking lot. Exercises included curls, tricep extensions and WWI’s with shoulder press. 100 WWII’s with shoulder press was a bit optimistic so the Q switched to 60. All agreed this was a wise decision.
    • Different partners – Partner 1 sprints to OC’s car, / Partner 2 Alternating squat press – repeat until 60 reps completed.

    Thang 3: Circle up for the last 5 minutes

    • 10 merkins with kb pull through after each merkins right to left / left to right.
    • WWII’s with kb on the chest
    • Right arm up + flutter kicks
    • Left arm up + flutter kicks
    • American Hammers.

    Time called.

    Announcements: Check Slack. Lots of good action in the SOJ, but importantly make your way to Diamond Billards on Friday for some good ‘ol 2F.

    YHC took us out.

    Great to spend some time with Benny, Cookie, Warby and 3 DD today. High quality men and we got after it today!

  • The Murph

    3 able bodied men showed up at TT today for the Murph. No weighted vests were used but we did get in the 2 mile run / 100’ish pull ups / 200 push up / 300 squats.

    Lt. Michael Murphy was a beast. For those who don’t know his story, take a minute and read about his life and death – https://www.defense.gov/News/Feature-Stories/Story/Article/3071790/medal-of-honor-monday-navy-lt-michael-p-murphy/#:~:text=Murphy%2C%20a%20SEAL%20from%20Patchogue%2C%20N.Y.%2C%20was%20killed%20during,earned%20the%20Medal%20of%20Honor.&text=All%20four%20SEALs%20were%20injured,to%20give%20up%20the%20fight.

    Maybe next time on the weighted vests.

  • 200 Alabama Prom Dates? Swimsuit season is upon us and this PAX will be ready for it.

    YHC jumped on the empty Q sheet slot Monday evening. It’s been a minute since YHC has Q’d at NoToll and was happy to see 10 HIM’s in the parking lot ready to get in shape for beach season. 530am on the swatch watch? Time to go.

    A short jog to the parking lot for 5 burpees to cross the bridge onto No-Toll field. Run down to the other end of the field for 5 more burpees and back over bridge #2. The PAX agreed that without the burpees a troll was likely to reach out and grab you as you crossed the bridge. Gotta pay that toll at no-toll.

    Continue on our journey to the field pavilion for a little warm-a-rama: SSH, Don Qui-Low-te’s, Helicopters, Imperial Walkers, Copper head squats, Merkins, LBCs.

    Thang:

    • 25 Burpees / Jog the perimeter of the soccer field
    • 50 Merkins / Jog the perimeter
    • 75 Monkey Humpers / Jog the perimeter
    • 100 Alabama Prom Dates / Jog the Perimeter
    • 125 LBC’s / Jog the Perimeter
    • 150 2 count touch the heels / Jog the Perimeter. Note to self – 150 was a bit to many to count here. DTH kept us honest though. Where would we be without DTH? Probably just sitting around with flabby abs.
    • 125 LBC’s / Jog 1/2 the Perimeter
    • 100 APDs / Jog the 1/2
    • 75 Monkey Humpers / Jog the 1/2
    • A bit short of time to finish the Merkins and Burpees, so 15 burpees and let’s head back to the flag.

    On the way back to the flag, cross the bridges again with 10 merkins on both sides.

    Arrived at the flag with 90 seconds to spare, so a quick ring of fire for 5 of your favorite merkins.

    Time Called.

    Announcements: Many. Check Slack and reach out to members who have recently joined to attend.

    Prayer requests: None

    Don Draper took us out.

    PAX logged just over 2 miles today. Well done MEN!

  • Has anyone ever gotten seasick at a workout before?

    The answer to this question is yes. It happened today at Twin Team. Read on to learn more.

    5 men joined YHC and committed to finishing Gumbo’s Tour de Twin. A beautiful morning for us all and at 530am we launched from the BWE parking lot.

    Jog to backside of James River High School and pay tribute to Karen’s parking lot with a little warmarama and Thang 1.

    Warmarama: Side Straddle Hops, Dead Man Hangs, Arm Circles, Helicopters.

    Thang 1: Grab a tire and head to Karen’s parking lot. Flip the tire 10 times then complete 2 burpees. Repeat until you’re at the end. Put tire back and head out.

    The PAX jogged down to the river in hopes of seeing the sunrise at 5:58am sharp.

    Thang 2: Partner up for a modified Dora.

    • Exercise 1: Partner 1 – Burpees, Partner 2 – Run to the Construction Flags and Back. Alternative and repeat until a total of 50 burpees have been completed. Special note: The burpees impressed the passerby’s walking at James River park. Well done men!
    • Exercise 2: Partner 1 – Merkins, Partner 2 – Run to the Construction Flag and Back. Alternative and repeat until a total of 100 merkins have been completed.

    Head down to the floating dock at 5:56 in hopes of seeing the sunrise, but before we continued on our exercise journey, we taught Tobit about the sun rising from the East. The things you learn at a boot camp!.

    • Exercise 3: Partner 1 – Squats, Partner 2 – LBC’s. Alternate when partner 1 hits 50. Complete a total of 200 squats.
    • Exercise 4: Partner 1 – 2 count lunges, Partner – WWII’s. Alternate when partner 1 hits 25. Complete a total of 100.

    Exercise 4 is where the stomach started to get a little queezy for YHC. The strong leg muscles of the PAX created quite the movement on the floating dock and YHCs head and stomach did not appreciate it. Audible called and back up to solid ground to finish out exercise 4.

    Back to the Flag, stopping along the way with some Merkins, Squats, etc. Just about 3 miles logged for this group today!

    Announcements:

    • Family day picnic at Bettie Weaver elementary – Sunday May 21st. Check Slack for details and confirm your attendance. Bring a dish if you can.
    • Boberry shared some exciting news for their family. Reach out to him for the deets.
    • Oyster’s paying lunch next Thursday at Rusty Taco.
    • SOJ takeover week of June 12th. Reach out to Rosie to sign up.

    YHC took us out.

    Man, what a great day to be outside. Although, it was a little cloudy and we didn’t quite see the sunrise, the day was beautiful. Exercise, Tunes, Laughs and Good Friends – YHC is blessed today.

  • Let’s make it a 1,000

    5 good looking boot campers launched from the SOT parking lot at 530am sharp leaving those ugly faced runners in our dust. Past the school, down the hill to the site of the Warmarama –

    Warmarama – SSH, Don Qui-low-te’s, Helicopters, Dead Man hang, Freddie Mercury’s, Merkins, Workins.

    Over to the parking lot hill and partner up and prepare for 1,000. 1,000 workout is 10 exercises, while partner 1 is completing said exercise, partner 2 runs up and down the parking lot hill. Rotate and repeat until 100 reps have been completed. Exercises included: Merkins, Shoulder Taps, Lunges, Squats, Tricep extensions, Hoedowns, Side Straddle Hops and 3 others that YHC can’t remember…but oh boy did they happen. Also, no breaks in between exercises. Just keep ‘er going.

    Over to hill #2 for a Lindsey. Monkey Humpers and Carolina Dry Docks were on the menu. DK educated us all on the history of this exercise. Who knew?

    With about 10 minutes left we made the turn for home, but caught and then joined the runners for a close out loop around the track. A few minutes to spare so a quick 20 count balls to the wall and then up to the flag with 5 burpees closing us out for good measure.

    Announcements: Lots of them. Check Slack and get your butt out to one of F3’s awesome May events.

    YHC closed it out in prayer.

    YHC heard the following statement on a podcast last week “The teacher appears when the student is ready.” It certainly meant a lot to me as YHC thinks about the next phase in my life. I’ve thought about it a lot over the last few days. Hopefully, it means something to you as well.

  • It’s Kettlebell Time.

    10 Magic Mike’s of Midlothian joined YHC for a little Kettlebell action. Here’s what went down –

    Warmarama –

    • Jog the parking lot.
    • Side Straddle Hops
    • Jazzercize
    • Boil the Sun (learned this from my visit to F3 Columbus). Mumble chatter rattled the Q, so we ended this one early and moved on to the bells.

    Thang:

    • 50 Russian Kettlebell Swings / 50 American Kettlebell Swings
    • 5 burpees, 10 Merkins, 15 WWII’s, jog the parking lot.
    • 25 right arm clean and press / 25 left arm clean and press
    • 50 “ish” squats with arm extensions. This was a buster. 50 was way too many. YHC called the audible to 30.
    • 5 burpees, 10 Merkins, 15 WWII’s, jog
    • Leg on the curb for 50 single leg squats (25 right / 25 left)
    • Curl to Press
    • Alabama Prom Dates (Nancy and YHC had a little kettlebell swap on this one. It wasn’t weird at all.)
    • 5 burpees, 10 merkins, 15 WWII’s, jog
    • Rows (25 right / 25 left)
    • Overhead tricep extensions
    • 5 burpees, 10 merkins, 15 WWII’s, jog
    • Leg on the curb for lunges (25 right / 25 left)
    • Rows
    • Single leg heels to heaven (25 right / 25 left – alternating as needed). This one was also a buster. YHC believes this one would be better served without weights.

    Circle up for some Mary. Person 1 takes 6 cleans with Thor’s hammer while the group does Moroccan night clubs with arms in various positions.

    Time called.

    YHC is not sure if he has all the exercises listed, but we’ll call it good enough.

    Announcements:

    • CSAUP – May 6th
    • SOJ Friday Happy Hour – May 12th
    • Family Basketball night at Bettie Weaver – May 21st
    • Oyster’s Paying Thursday Lunch series – May 25th
    • Posh might be building benches this Saturday after Dogpile? Check Slack for details on this one.

    YHC took us out.

    Another great day at F3.

  • Nice and Simple

    YHC dusted off the sneakers and joined Don Draper and Boberry for a run. Perfect morning and YHC was happy to be out with this group of fine gents once again. 6 miles in total.

    Aisle 5 took the opportunity to educate Wilson on the benefits of VFD’s in the pulp and paper industry on their walk.

    Everybody wins today.

  • The JBL goes dead…but Vagabond’s Jank Kettlebell keeps us going.

    10 HIM’s joined YHC for a little kettle bell action at the Old Hundred today. In summary, we got after it. The details were as follows –

    Warmarama – SSH’s, Helicopters, Merkins, Jazzercise, WWII’s

    Thang 1: Triple check halo series. Partner 1: Halo with a squat (alternating directions on the halo). Partner 2: Halo with a lunge twist. Partner 3 run the drop off, down and back.

    Thang 2: Partner up. Exercise 1, 3 rounds: Partner 1, some exercise. Partner 2, overhead carry down and back. Exercise 2, 6 rounds of leg on the parking block squats, Partner 2 runs down and back. YHC didn’t quite explain this the single leg on the parking block squat correctly. We’ll have to bring it back.

    Thang 3: EMOM. Exercises included snatches, clean and press, curl to press, triceps extensions, American kettlebell swings.

    We closed it out with 30 seconds on / 30 seconds off of push up pull throughs (3 rounds) and 30 seconds on / 30 seconds off with WWII’s with a twist (2 rounds).

    Time called.

    Announcements:

    • Oyster’s paying monthly lunch series – next Thursday at Rusty Taco.
    • May 6 – CSAUP + Convergence. Check Slack for details.

    YHC took us out in prayer.

    YHC have loved getting after a good kettlebell workout lately and today was no different. The JBL speaker died about 5 minutes into the workout, but Mumblechatter, some good conversation and laughs at Vagabond’s QVC purchased kettlebell/dumbbell set up kept us going.