Tag: TwinTeam

It was a cardio themed off campus tour for the 9 PAX at Twin Team. Lounge Management was not pleased…………..but we all made it back alive.

Mosey to back of the school for Warm Up: Walking Arm Circles, Side Shuffles, Minecraft Walk, Knee Pulls, Bernie Mummy Kicks, Butt Kicks. Might have missed a few.

Mosey to the back road and line up: Indigenous People’s Run. Nothing fancy, man in the back sprints to the front. We navigated down the pitch black side walk on Robious Road and turned left into the neighborhood. Right turn and all the way down the the Cul-de-Sac. PAX complete 50 LBC.

Going back up the road: 5 merkins at right side mailboxes, 10 WWII sit-ups at left side mailboxes.

Reform the line and indigenous people’s run to the next intersection. PAX complete 50 Freddy Mercuries.

On the way up the big hill: 5 Squat Pulses at the first mailbox. Add 5 at each additional mailbox. I think we worked up to 60. Run to the top of the false peak and regroup.

Indigenous People’s run down the hill. Stop at the intersection for 50 flutter kicks. Indigenous People’s run out of the neighborhood, right on Robious, stop for 25 incline merkins. Cut through BWES back to the flag as our line gradually disintegrated.

50 dips to finish things off.

Numbers, Names, Announcements, Prayer Requests. Last Call took us out.

Final Thoughts: Excellent work by all the PAX this morning! It was great seeing Sin Bin back out. I think this may have been one of Last Call’s all time favorite workouts. We covered a lot of ground and got the heart rate elevated. Until next time……………….

5:27 and YHC was looking at an empty parking lot, then in the distance headlights turned in the direction of BWES. Pad Thai saves the day or at least saves YHC from taking a nap in the warmth of the F250 and calling it a Loungy Lounge.

YHC already had in mind to take the Q if nobody signed up so when Pad Thai started talking about Tabata type beatdown, YHC knew something had to be done.

Mosey to the covered front entrance for some streaches and stuff no cadence minimal counting and some conversation

Move to the bus loop for a partner type triple check, partner one run the loop partner 2 exercises

Mosey walk to the basketball court for four corners

Mosey to the other side of the court for another four corners

Mosey to the front entrance for another partner triple check

Mosey around to the basketball court for merkin suicides, 3 merkins added to each pickleball court

BTTF finish out the time with some abs and stuff

Numbers / Names

NMS: It was good to have a lounge morning with no plan to get to know Pad Thai. YHC has gotten into a rut of knowing who I know and keeping up with them but not really investing the time into the newer to me guys that I see. We all should find a new person and ask them one or two questions that might lead to a bigger & deeper conversation.

The warm weather popped a few cocoons and the PAX were out in force at TwinTeam. A few too many for the coupons YHC brought along so we had to supplement with the hidden cinderblocks.

High PAX numbers through off the plan for the day so sticking together and improvising through the chatter was the theme of the day. Early talk of bottle service with Rumpleminze in Columbia, SC got us through the warmup. Round robin with various weighted exercises and timer getting in a few pullups.

Other stuff happened too, some with weights, some without, very little counting and a bit of running. Overall a solid Lounge at TwinTeam workout with an excellent round of post-workout coffee.

Welcome back Sanchez and others that have been in hibernation.

There was a Slack message on Thursday about obeying the lounge laws. I have read many a message about lounge music and being at the lounge on Friday morning so as I drove to Twin Team, I contemplated what “the” lounge laws could be.

Flag planted in the ground and a little help from Boberry on time keeping and with mumble chatter in the gloom…..right where I left off last time I posted at Twin Team. 0530…..time to mosey

PAX ran down to parking lot across the Swamp with a warning from Rosie that the football field may be muddy. Ode to Q’s from the past! Copy that Rosie.

COP- SSH, Cherry Pickers, Dead Man Hang, Box Cutters, and Merkins. Done…..let’s move to the track.

Merkin Mile. Run 1, perform 20 merkins and pick up the six. Repeat x4 for 1 Mile and 80 Merkins. The mumblechatter was great and YHC began to learn what “the” lounge laws were. Mosey back to bus loop at Betty Weaver.

Bus Loop. Run 1 lap around bus loop, perform 20 squat jumps. Run 2 laps around bus loop, perform 40 monkey humpers. Run 3 laps around bus loop, perform 60 LBC’s. Run 4 laps around the bus loop, perform 80 SSH. During PAX run of 1st lap, YHC understood lounge laws even more. At the start of running 2 laps, audible called for lunges. AHAHAH…..this made PAX very happy. 2nd lap was a trot and we performed monkey humpers.

Time running out so YHC called audible for lunges back to the flag in the most direct way possible…..use the sidewalk.

Number-ama, Name-r-ama, and Announcements:

Boberry is planning on running at 50K in April. Date to be determined but if you are interested in supporting him or running, contact Boberry.

L Woods upcoming Latinos in Virginia Empowerment Center, March 7. Contact L Woods if you are interested in volunteering.

Flatline has been called to Active Duty. Leave Richmond, June 14 for 10 month deployment to Germany. It’s all good brothers!

YHC took us out.

Thank you for the coffee Last Call and the fellowship afterwards.

YHC thinks about F3 Richmond almost every morning and the impact you men have had on me. So, I signed up to Q because that definitely gets my ass out of bed.

Thank you for following and the mumble chatter did not disappoint. I am blessed every morning I post with you men and my cup is full!

Loud and Proud,

Flatline

8 warriors of the gloom met this morning for an extra soggy edition of the Twin Team lounge. Below is more or less what happened. According to the dog walkers and school employees.

Mosey around school. 

Warmerama 

Invisible jump rope

Ukrainian soldiers 

Imperial walkers

Don Quixote

Are circles 

Reverse 

Seal claps

Overhead claps

American hammers

Flutter kicks

Merkins

back to the big basketball lot

Lady of the night style 4 corners

10 merkins

20 groiners

30 squats

40 SSH

mosey to the dirt loop and a playground for

Single quad check 

1 lap

Jerkins/pull ups 

squats

LBCs

People’s chair

Donkey kicks x10

5 min Mary

numbers bars announcements. YHC took us out.
anouncements;

frozen triangle tomorrow at 6am at Dogpile

join L Woods March 7 for community 3rd F opportunity

NMM

YHC head the new Donny Benét album last week and decided it was the mostly Loungey music ever created. You decide. Promise he’s not a random 80s porn star. As far as I know.

A 4-top full of studs rocked out at the Lounge for Friday the 13th and we kept it moving to stay warm. No counting (until COT), lots of mumblechatter, corners were covered, laps were moseyed and plenty of Abs work to prepare for Valentine’s day and Spring Break. Then, it was Last Call for coffee to close out the Lounge. Great work men. Happy Friday.

Numbers, Names, Prayers…

No More Gumbo For You! – until Dogpile tomorrow if you are up for it…there is no Lounge at Dogpile.

6 of the very best RVA can produce descended on the immaculate scenery of Bettie Weaver for the latest escapades of Twin Team Lounge. With the upcoming frozen triangle for some and the workout return after an extended hiatus for others, today offered the perfect tonic of intensity and finely calculated exercises that is required at such an establishment. Here is how things went down.

Mosey to the bus loop, careful to avoid the icy spots for your typical introductions and disclaimers. Warmups were all lounge style (no numbers required) that included SSH’s, Helis, Jazzercise, lunges, i think some squats, maybe? along with anything else that YHC may be missing.

Mosey over to the carefully laid out manmaker blocks for a triple check. Timer lunges across the bus circle and back, windshield wiper merkins and LBC’s for those waiting behind. YHC quickly found another block from the carefully stockpiled stack for the next set of exercises.

Partner up for a Loungy Dora. No counting here. Timer skips across the circle and back. Each person rotates and does 1 set of curls, 2 sets of block pulls, 3 sets of block presses.

Still time on the clock. 100’s it is. Mosey to the blacktop partially covered in ice. Exercise is called. 1st person to 100ish hollers out and we mosey to the opposite side. Exercises included squats, jazzercise, arm circles, american hammers, maybe urkranian soldiers?

Mosey back around to the virtual flag for a bit of mary merkins. Numbers, Names, Announcements, Prayers. YHC took us out.

Announcements: Frozen Triangle

Prayers: All those participants in the Frozen Triangle.

NMS: Its been 2 weeks since YHC has posted due to the weather and nursing a bad back. YHC is not the only one on the mend as Rosie and I were both hurt our backs moving large objects to save distressed playboy models. Typical chivalrous tasks for Loungers. Great group of fellas to enjoy the company. Great having Wojo cut through the velvety ropes and join us this morning. Coffee was great as always. Thanks fellas for giving me the opportunity to lead.

20 stupid degrees or 70 and sunny as we like to call it.

6 bundled up warriors gathered for another addition of the lounge, even Rosie wore his ear warming head band

Mosey to the turn around for COP – Jazzersize in honor of Nancy Lopez hitting 1,000 posts, lots of stretching in conversation (OYO) and some Merkins, Ukrainian Soldiers

Mosey to the playground for a triple check – Partner 1, pull ups, Partner 2, Merkins, Partner 3 run across the field and back.

Mosey to the old basketball court to check out the newly painted Pickle Ball courts, have a discussion on how you can’t hide money. Four corners – Ball Dippers, Jump Squats, WWIIs, American Hammers

Partner up – Three Pickle Ball courts and 6 Pax. Each group go to their own court. Catch me if you can, Partner 1 – Bear crawl, Partner 2 – Jump squats do this for 1 lap. Lap 2 – Crab Walk and ?, Lap 3 – Lung and Merkins

Mosey to the bus loop – Triple check Partner 1 wall sits, Partner 2, Merkins of choice and Partner 3 – Run the loop

Mosey to the front of the school – Triple check Partner 1, Dirty Hookups, Partner 2, Hoe Downs and Partner 3 – 20 SSH Ran out of time

BTTF

Numbers / Names Melville took us out (coffee by our barista Last Call)

NMS: YHC HATES the cold!!!!!!!!!!!!!!!!

I role in at 5:25, to see some suspicious men scrambling with a coffee maker and a table. Apparently, we have some trick outlets at Bettie Weaver elementary. Guys began to circle around, 5:30 am, we set off at a gentlemanly pace towards the Blue Ribbon school of Excellence James River...

For the record, James River received this honor first:

🏆 Chesterfield County High Schools That Are National Blue Ribbon Schools

Midlothian High School – 2019 (National Blue Ribbon School)

James River High School – 1999–2000 (School of Excellence designation)

Cosby High School – 2015 (National Blue Ribbon School)

I digress, circle up at the front of the school for various dynamic stretches and made an attempt to avoid a cadence count.

COP 1 – Touch a tree by the band practice area (near the steel observatory tower). Pax instructed to select a leg exercise below ten reps, run across parking lot and touch tree. Repeato. We did lunges, squats, sumo squats, calf raises, 1 burpee, and some monkey humper.

COP 2 – Switch to upper body. Gentle mosey to the pull-up/jerkin bars behind the school. Pax did 6 rounds of jerkins/pullups (5 reps each), combined with a short bear crawl uphill towards the loading area (5 pushups at top).

COP 3 – To the track. Team jog on straights. Core exercises at each curve, followed by skipping the curves. Fan favorite was certainly the glute bridge (APD finishing move).

Back to flag for a few stretches.

THANK YOU to Last Call for the coffee. Good convo with the dudes after.

Announcments:

1. Frozen Triangle is 2/7/26 – 6 am launch. Get there at 5:30 for some extra miles with Draper (his birthday).
2. Head to bridge with Pigskin on 1/24/26 – all F’s involved.

Prayers:

1. Prayers for OC’s coworker. The poor dude is in the ICU with the flu
2. Prayers for all the kids (and big kids) going back to school.

Lounge is always a good time, give it some love sometime!

Been a minute since I had the Q (No Wood in The Woodshed!!! – F3RVA Archives | F3RVA) anywhere. Great to lead today!

8 Twin Team regulars gathered for the first Lounge of the year! No DK or coffee in sight, but we had to soldier on. The following is a brief summary for your viewing pleasure:

Started with an indigenous people’s warm-up run: Man in the back does 5 Helicopters, then runs to the front. Switched up to Helicopters, and BOC’s as we made our way to the tennis court.

Exercise One: 4 Corners (prostitute style) – all Abs edition
10 WWII Sit-ups, 20 American Hammers, 30 LBC’s, 40 Flutter Kicks.

Mosey over the bridge to the parking lot for Exercise Two: Mega Man Killers
Usual Man Killer pattern, but run in between each set. The PAX alternated doing the count, with YHC heroically volunteering for “one.”

Run around the back side of the complex to BWES for Exercise Three:
Wall Work.
Hoedowns, Dirty Hookups, Hip Slappers or Chicken Peckers, run down the hill and back. – Two sets.
Donkey Kicks, Jumping Wall Slaps, Wallabama Prom Dates, run down the hill and back – Two set.

Back to the Flag with a minute of Monkey Humpers before time is called.

COT and YHC took us out

Final Thoughts: Excellent work by the PAX this morning! The Lounge Review Board was monitoring my every move – but we made it through. Doozy also got his pull up in! Great to see my man RC back out. Mega Man Killers were actually easier than regular Man Killers – go figure.

SYITG.