Tag: TwinTeam

4 part time members of the USMNT took a break from World Cup activities to enjoy a Co Q with Chap and House. Here’s what went down

YHC started off with Warmarama with several exercises in cadence but quickly remembered this is the lounge and switched to OYO.

Pulled out the soccer ball and goal. If a goal is made 5 burpees, if its missed, run a loop around the parking lot and do 30 of an exercise. No goals made…

Mosey over to Twin Team and Chaplain takes over.

Mosey up Twin Team stopping at mailboxes for exercises.

Mosey back down Twin Team and Chaplain throws the Q back to YCH

Back at the school for more attempts at making a goal.

Name/Numbers/YHC took us out

To finish, each Pax attempting a goal could choose what we would do if the goal was made or missed. 3 out of the 4 chose running and burpees. Chairman of the Board of the Lounge chose dead man hangs. Great workout and even better convo over coffee. #Juneteeth.

Thanks for letting me lead,

House Party

As YHC pulled into the parking lot at Twin Team, he saw someone he didn’t recognize. It was Spinal Tap and then from out of the Gloom Doublemint also appeared like it was straight of a Hollywood Romcom.

5:30 time for some stretching

Mosey to the back lot various exercises, YHC made it known that he was trying not to do any merkins

We did 4 corners, triple check and another 4 corners mosey walk back towards the flag for some dips and step ups to kill time. At the flag we are almost done

1 Burpee

Numbers / Names Rosie took us out

NMS:

It was so good to see Doublemint this morning after many months. YHC also saw Flange at the James River baseball Regional finals. We were down 6 early came back and made it 13 – 6 but Glen Allen put on a show in the 7th and made it 13 – 11. States will start Tuesday at home. Flange has promised to meet us at the Forge soon.

The sun was already showing enough to shed a small amount of light on the James. The floating dock was in place and ready for action. 530 hit and YHC hit play, starting with Christopher Cross as we sailed our way around to the ramp. Captain was introduced. Disclaimers made. Onto…

Warmerama with various exercises with optional cadence. 

Brandy’s burpees

SSHs while “Brandy (You’re a Fine Girl)”by Looking Glass plays, do a burpee every time they say Brandy. 

Port and Starboard 

Squat down and shuffle in a circle either to the port or starboard then halt for quays (weigh the anchor)⚓️ 

Rock the boat

Circle of coupon exercises, until  PAX decided YHC was not “keeping it smooth” and instructed us to put down the rocks and go for a mosey. 

Triple check

Merkins

WW2s

Run around the dock

11s

Merkins

Dips

Arm circles with a view of the water. Beautiful sunrise today!

Numbers names announcements YHC took us out. Coffeeteria courtesy of Last Call!

Prayers for Rosies and OCs families. Also for hurt PAX. 

A tradition like no other! Thanks for letting me lead fellas!

Doozy and I meet at the ballpark quite frequently and after last night’s game, he said, “See you in the morning?” I replied, “Why, yes I will!” Doozy said…”Great. And….I added you as the Q!” Easiest way to post-make yourself the Q!!

0524….Last Call preparing coffee and PAX are arriving. Having no watch, YHC asked Wedding Singer to monitor time.

0530ish…..time to mosey!

COT in The Swamp parking lot……Dead Man Hang OYO, Cherry Pickers x 20, SSH OYO, Merkins x 10 OYO, Flutter Kicks x 30 OYO. OK….done….lets go! Mosey to The Swamp-Track Time!!

Workout Mile…..YHC first exercise ever as the Q was Merkin Mile! Modified this am. 4 laps with one workout per lap, performing x10 reps at each corner. First lap, Squats at each corner x10. Second lap, Merkins at each corner x 10. Third Lap, Flutter Kicks at each corner x 10. Final lap, SSH at each corner x10.

Partner Leg Toss- round one 50, round two 100, round three 150. Oops….not enough time. Audible….PLT x 40. Mosey to BWES Bus Loop via track near Rapids Baseball Field.

Dora……partner up…..150 SSH; 250 Squats; 350 Flutter Kicks….while partner two runs bus loop. Running out of time…audible…..grab PAX members running and mosey to flag.

2 minutes left….Ring of Fire- Merkins x 10 and Dead Man Hang….

Boom….0615!!

Numberama, Namerama, Announcements:
Memorial Day Convergence at Dogpile, 0700

NTB Send Off, May 16 at DTH afternoon time. Ask DTH

Mothers Day, Sunday May 10- DO NOT FORGET!

YHC took us out with a prayer.

NMS: YHC has a full tank this morning because Twin Team was a regular workout spot when YHC first found F3. As YHC approaches 10 years with F3RVA, a new Respecting Birthday, and a trip to Germany, I appreciate the memories of workout spots that solidified my F3 foundation. YHC has several Q’s coming up and would love to see as my PAX members as possible.

Black Rifle Coffee with Bourbon was good. Great choice Doozy and thank you to Last Call for making coffee.

Mumblechatter was great as usual. Last Call, Doozy, and I go back with our boys on the diamond.

The best thing about F3 Richmond-meeting new PAX. Melville, Wet Bandit, Rodeo Clown, and Pad Thia!! Thank you brothers for posting this morning. Rodeo Clown has a sister and brother in law living in Landstuhl, Germany. Boom!!

Backblast title, you ask???? A Pax Member made an emergency trip to facilities at The Swamp, and then asked a question.

As YHC approaches a big birthday and looks back at 10 years with F3 Richmond, my life has only be enriched!!! For that, I am thankful to each of you!!

My tank is full and I got it all out this morning!!!

Loud and Proud,

Flatline

9 disc golf champions gathered on the BWES grounds for a lounge around beatdown

5:30 mosey to the front door for a quick no counting stretch COP

Mosey to find a bag of frisbees

A flag (end point) is called the frisbees are thrown, PAX run to get their frisbee do a merkin for the number of stroke you’re on. If your frisbee is caught you get a 3 merkin penalty, if someone tries to catch you frisbee and misses they get a 3 merkin penalty. First HIM to reach the flag names the next exercise to replace the merkins. Pad Thai gets the award for most first finishes, Deep Dish gets the award for loosing a frisbee and Melville gets the award for best speed walker.

Good times had by all

Numbers / Names Pad Thai took us out

NMS: This proved to be a little less loungy than YHC had intended it to be, by about the third round we were sweating and OC slowed it down with a power walk rather than a run to your frisbee. And yes these frisbees do suck but they only set YHC back $0.15 each

No Q was documented, no problems this morning for 7 lounge goers as hot potato was called. Off we go with minimal counting encouraged.

Doozy Q: Slow mosey to the bus loop for a variety of in conversation warm ups, some stationary some in motion.

Rosie Q: Mosey past the playground, baseball fields to the stadium entrance for a variety of ab exercises. Continue into the stadium around the track stopping off for some shoulder work. Mosey around for 1 lap working out some legs.

Wet Bandit Q: Exit the stadium and back out to the parking lot. 4 corners were called at the light poles. 10 SSH’s, 20 plank jacks, 30 somethings and 40 of something else. Good times were enjoyed by most. Mosey back up near the virtual flag for a quick circle of additional exercises.

LC Q: Mosey back over to the black top for 7’s. Carolina Dry Docks/Jump Squats. Wall Worm was followed with each Pax member running across the parking lot, 1 burpee and returning. Mosey around to the front of the school for quick bench work dips, merkins and step ups.

MBTTVF flag for numbers, names, announcements. Deep Dish took us out. Good luck to the Ragnar runners this weekend.

NMS: Tarrington coming in hot doubled the PAX size this AM. Good discussion about nothing important. Calculus is causing some issues in YHC household but life moves on. Good coffeteria post beatdown with good conversation inwhich all the world problems were solved. Well done fellas. Always fun to mix in a potato to keep everyone on their toes.

4 absolute legends joined YHC for some quality Twin Team Lounge work this morning. With perfect conditions, YHC set out to show our Bon Air guest what the Lounge was all about.

Warm-a-rama: Walking warm up. Some stretches, some high knees, some kicks, some arm circles.

Thang 1: Quarter Pounder (wasn’t the same without our brother Last Call). Bro code was invoked on the pace.

• 25 SSH’s
• 50 Monkey Humpers
• 75 Squats
• 100 of some exercise that I don’t remember

Thang 2: Mozey to The Twin Team namesake. Bro code jog up to the top stopping an each mailbox to do 5 of some type of exercise. Round robin format kept it fresh and interesting.

Thang 3: Mozey bro code style to the bottom, stopping at most mailboxes on the way down. We celebrated with 1 burpee when Doozey announced that he’s finishing up with Dealer’s renovation project this week. There’s no one more excited than Dealer as he gets to move back in to his house.

Mozey back to the start for a little broga. Time called.

Backblast title credit goes to Deep Dish who spoke about his recent work in the podcast realm.

YHC was excited to see Dealer in the parking lot this morning. Hope it happens again soon.

A crowd of 8 gathered by where the coffee would soon be served. 530 hit, the music of Donny Benét started playing on the speakers and off we moseyed in the smoothest way possible. 

Mosey to end of bus loop for warmerama

Invisible jump rope

Hill Billie’s 

Ukrainian soldiers 

Jazzercise 

Scissors 

Flutter kicks

Scorpion kicks

Shoulder taps

Mosey to base of twin team

Caiptain Thors

4 american hammers

1 WW2

8 American hammers

2 ww2

All the way to 20 and 5 , then back down 

Go to the top of the hill, 1 burpee at each mailbox

Back to the bottom

Merkin jacks

1 merkin

4 plank jacks

Same as before, up to 5 and 20, then back down

Mosey to front of school for a quad check. 

BTTF

3 minutes of Mary 

Names numbers YHC took us out. Excellent coffeerama courtesy of Last Call. Great morning! Thanks for letting me lead despite some questionable rule interpretation of The Lounge’s by laws. 

A pair of SOJ regulars embraced the quant conditions that awaited us at Betty Weaver Memorial Elementary School for a beatdown that will forever be known as one of the most strenuous and tiring. 15+ miles were conquered, mostly up hill per YHC calculations. Some stops were taken to lift fallen trees single handed, wrestle escaped tigers and help old ladies across the street. So much was accomplished, it is hard for YHC to recall.

Prayers for Tin Man and his family for a swift recovery. Coffee was enjoyed by all participants with good tales and laughs. Always good catching up with Rosie. Safe travels for those out of town and looking forward to Boberry’s Tribute to the Don next week. Thank you Rosie for showing up and helping lead. Great work today.