Tag: TwinTeam

5:27 AM – no sign of life other than my own. Checked the Q sheet, no one there either.

5:29 AM – shit, forgot to put my watch on after charging.

5:30 AM – run up twin team back to the homestead.

5:33 AM – regret running up Twin Team

5:40 AM Grab watch, wake everyone in the house, figure why not take the dog out for an exercise too. Run back down to school, perform various exercises in the field. End of task.

Left Doozy hanging solo on Monday, guess I deserved this one, but TT had good numbers in the previous outings. Hopefully just an anomaly. If there a special handshake text thread that someone would like to invite me to, that would be sweet.

-Singer

With no Q scheduled to lead this morning, The Pax decided on a Hot Potato with Bullseye setting things off. Here’s what went down.

Bullseye: Mosey to the BBall court behind Bettie Weaver for the disclaimer and Warmarama with SSH’s, Helicopters, Merkins and Flutters.

Next, line up at one end of the court.

Run down, burnie back – 10 merkins and 10 jump squats.

Lay-ups down, burnie back – 10 merkins and 10 jump squats.

Side shuffle down, burnie back – 10 merkins and 10 jump squats.

Honeymoon: Circle up for various exercises including Don Quixote’s and Imperial Walkers.

Partner up – While one partner runs around the school, the other partner alternates between Merkins and LBC’s

Mosey to the playground for a Mini Murph.

House Party: Mosey back to the BBall court for catch me if you can Switching between bear crawls, broad jump burpees, and lunges until we reached the end of the BBall court.

Next up, 11’s with merkins and Jump squats.

Mosey BTTF to finish up with some Mary and a hand release merkins Ring of Fire.

Numbers, Names, Honeymoon took us out.

I appreciate how all we need is a few HIM with a desire to get better every day to have a great workout!

House Party

Tobit was expecting to slink away to Charleston with minimal fanfare but Boberry thwarted that with a TwinTeam slack post that brought out a few well wishers. Despite proposed redirection and uncooperative joints, the PAX was able to make a trip up Twin Team hill so Tobit could bid adieu.

THANG

Mosey to the bus loop for some standard warm fare. Before we leave the bus loop, we checked in on an old favorite, the curb crawl – up to 4 repeat 4 and back down. Consensus was it still sucks.

Mosey to Twin Team – up the hill with 5 jump squats and each mailbox. Mary and the top – roll back down with 5 merkins at each mailbox. At this point with YHC bothered by a trick knee we settled in for some plank/merkinrama in the cul-de-sac until the shoulders were sufficiently worn. Next some extended Mary until enough groans and feet slapping the ground were heard. Bullseye may have been the only one appreciative of the non-running portion of the beatdown.

Mosey on back to the flag for some additional Mary before time is up.

NMM

Our man Tobit is headed south as a Lt. Col. in the unorganized militia of South Carolina where he will learn the ways of F3 Charleston and Slack buzz from Cal Worthington, dress in snazzy uniforms, teach maths and other numbers to the youth, and enjoy a new level of humidity among other things. Good luck Tobit and we’ll see you on the Farewell Tour over the next 9 months. The expected rain did not materialize at the AO although I think we would have welcomed it by the end of the workout. I appreciate the PAX picking up the six, YHC, as I struggled through the morning. The support across the board is always welcomed, appreciated, and well received. Individual goals for F3 vary man to man, but overall the mission does not change – Plant, Grow, Serve.

Announcements – Pool Boy VQ, Holy Water, Paddle, Float, and lots more. See Tryhard’s or Upchuck’s recent BBs but note the date of the 10year convergence is 9/21/24 not 9/28.

Thanks for letting me lead.

• 1996 World’s first live cloned mammal is born Dolly the Sheep, a domestic sheep was cloned using cells from an adult sheep by a team led by Ian Wilmut, Keith Campbell at the Roslin Institute. While her birth was considered to be a success for cloning science, she did not live very long – scientists had predicted that she would live for about 12 years, but she died just a few months short of her 7th birthday.
• 1995 Armenian Constitution is adopted. A nation-wide referendum led to the approval and adoption of Armenia’s constitution. The country had gained its independence after the dissolution of the Soviet Union in 1991. 
• 1975 Cape Verde gains independence from Portugal. The Island country had come under Portuguese colonial control in the late 15th century. 
• 1973 Coup in Rwanda; Then Army Chief of Staff, Juvénal Habyarimana, staged a coup and overthrew the President, Grégoire Kayibanda. Habyarimana then held the post of president for 20 years.
• 1811 Venezuela declares independence from Spain. Under the leadership of Francisco de Miranda, Venezuela declared its independence from Spain. This started the Venezuelan War of Independence. The country gained independence 10 years later in 1821.

One Man showed up this morning for a time of prayer and self reflection.

We started with some, Last Call Approved, Broga stretching.

Fast paced Mosey to the river & trails with continuous prayer, arm circles, squats and LBC’s along the way.

Faster paced Mosey back to the Flag to make an hour long run.

70* and Sunny with lots of Mumble Chatter.

Mosey long way around the parking lot before warmerama

Invisible Jump Rope

Hairy Rockettes 

Imperial walkers

Copperhead squats

Freddie mercury

Flutter kicks

Scorpion kicks 

Merkin on my down

Down to the dock. Partner for a Dora 

100 merkins

200 squats

300 LBCs

Partner runs loop

TRIPLE CHECK

From park bench

Dips and decline merkins 

Run to other benches 

Grab a rock for various weighted exercises!

Circle up

Spell YACHT, pretzel twists

names, numbers, announcements, YHC took us out

beautiful morning to be by the water and listen to some truly smoooth music. TCLAPS to EF Hutton, Rodeo Clown, and OC for dressing appropriately for the occasion.

As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed.

Señor Frog and Shiver (3XFNG) ended the work week with the legendary Murph.

Everyone else decided to do Yacht Rock-Bo.

A trio of F3’s finest fellows found the fields of Chesterfield’s finest high school AO to get after it this morning. Conditions were ideal for as was the conversation throughout the beatdown. According to the county landscaping crew, here is how things went down.

Quick Mosey down to James River High School for a quick COT with introductions and legally approved disclaimers. In Conversation warm up that included Helis, Deadman Hang, DQs, Imperial Walkers and a mixture of additional stretching.

Mosey into the stadium for a bleacher triple check. Timer runs the loop up the stairs, across and back down with exercises of dips and crunchy frogs. Stairs were a bit slick but no injuries were reported at the time of publishing.

Mosey down to the track for Brocode track work. Movement exercises were called on the straighaways and turns with stationary exercises called at each corner, no counting, just in conversation OYO. Corner exercises included merkins, LBCs, Jump Squats, Ukranian Soilders, APDs, Mountain Climbers and WWII’s. Motion exercises included mosey, lunges, buttkickers, highknees, karoke (both sides). 2 laps were completed with time to mosey BTTVF for some broga mary for 4 minutes.

See slack for announcements and prayers. YHC took us out.

NMS: After numerous weeks of traveling to the river and unneeded running, YHC was determined to enlist a more leisurely beatdown. PAX still needed to earn the indulgences of the upcoming weekend, so good work was put in. Mumble chatter is always strong with a smaller group. Senor Frog provided some investment tips and with steak dinners on him with a positive earnings report this morning, atleast that is how I heard it. Thank you gents for the opportunity to lead this morning, great work.

7 brave men took on the May Murph Friday!

Mossy to the main playground. – 1mile

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot – 1 mile

COT, Name-a-rama, Number-rama

Strong work today!!  Great morning with the temps in the 50’s!