Tag: TwinTeam

6 HIM’s of Midlothian joined YHC and Honeymoon for a little post Yacht Rocks workout at TwinTeam. It was a dual Q today that went a little something like this –

Warmarama –

• Start the jog down to the river / stopping at the side streets and at the river for –
• Side Straddle Hops
• Dead Man Hang (see Last Call for a form check)
• Helicopters
• Ukranian Soldiers
• Merkins
• Carolina DryDocks
• LBC’s
• Heel touches
• Other stuff that can’t be remembered

Thang 1:

• Dora – 100 tricep dips, 200 WWII’s, 300 squats – runner heads to the pavilion and back.

Thang 2:

• Run through the trails stopping for various exercises — merkins, LBC’s, etc.

Back to the Flag. The PAX covered just under 3 miles in the humid soup of the day.

Announcements:

• Convergence on Monday
• 2nd F on June 2nd at Horner Park (?)
• Check Slack on details for both events

YHC took us out.

A little bit more exercise activity at TwinTeam today. You just can’t hold back these freaking studs.

Great to see CoinToss, Rodeo Clown and Melville make the appearance at TwinTeam. If you are in need of a bootlegger, Melville is your man.

7 dudes showed up at Twin Team today, 6 regs + 1 FNG. The summary of events is as follows:

Warmarama:

• Side Straddle Hops
• Arms Circles Front/Back
• Don “Keep it Low and Slow” Quixote’s
• Helicopters
• Merkins
• WWI’s
• Merkins
• Big Boy Sit Ups
• Merkins
• WWII’s
• Merkins
• American Hammers

Thang 1:

5 Laps: 10 pull ups (round 1 only) followed by a run around the track. Remaining rounds, 5 pull ups followed by a run around the track. Run was bro code style.

2 Laps: 20 2 count air squats with a bro code run 1/2 way around the track after each set of exercises.

1 Laps: 10 Carolina Dry Docks followed by a 1/4 lap run bro code style.

Back to the Flag for a quick set of Merkins, Dry Dock and Werkins. Time Called.

YHC tooks out.

Welcome to Coil Toss. We asked him to tell us an embarrassing story and that the bar was pretty high after Skinny Dip’s Ohio State adventure discussed at No Toll Tuesday. Coin Toss rose to the occasion and told us the story of his emergency whiz on the 50 yard line of a CNU football game following a fly over.

Special Note: The PAX was really supportive of YHC today. The only mumble chatter came in the form of praise and encouragement. Your words mean so much.

Back blast title….had to be there.

The 2 best looking gents in F3 decided to take on the day starting with one of the more difficult beatdowns in history. Too bad no one else was there to witness the massive effort and pain that endured but the results speak for themselves. Here is how things went down as YHC recalls.

Short warm up run thru Tarrington, doubling up on the hills with Kettlebells in tow. Upon reaching the apex, we return back down, bernie sanders style. Sprint over to Twin Team Hill for interval training. Numerous times up and back, YHC lost count. Time was getting close so BTTVF for 500 Burpees.

Numbers, Names, Announcements and Prayers. Grow Ruck this weekend, good luck to those that are making it happen. Smoke Meats and hot wings tonight at 6 at Bon Air Community Center. Is there a better way to spend your Friday night than eating meat, drinking beer and watching a hot wing contest? I think not.

NMS: This is how YHC remembers things happening. May or may not have done some light stretching on the blacktop but guess you had to be there to know. Thank you OC for joining me this morning. Good times and great conversation.

Let’s start with the important stuff from the 6 that joined YHC- if not for House Party we never would have known how many reps were done, OC’s son’s college decision made his girlfriend squeal like an 18-year old girl, Bullseye was unaware that there would be running involved in this Q, Boberry will be traveling 4 hours with 4 kids tomorrow, Draper is concerned about what we look like to outsiders when trying to do pullups, and Tobit is still faster than most, even when he takes a month off.

We ran 2.5ish miles, stopped a few times for a variety of merkins, Mary, leg work and pull-ups. The river is not sunrise ready but the yacht rock will be coming back soon. We successfully completed a round of bob-and-weave without screwing it up, although given more than 10 reps Tobit’s long stride would have stepped on someone. One round of the Murph isn’t too bad.

Put Friday night May 3 6pm on your calendar – Bon Air Community Center – GrowRuck rally, all men are invited. More info is out there and will come.

May 4 – Convergence workout at Dogpile 7am – already one FNG committed, he’s coming from SC to do the overnight, what’s your excuse?

Prayers for OC’s family – His M lost her grandfather who, by OC’s account, lived a full and happy life

Prayers for Boberry on his first venture with 4 kids – The Pax recommended Benadryl and Bourbon

Others unspoken for those going through tough times – you never know what a little

Tres gringos, including a single, lost traveler enjoyed the ideal sunny and 70 conditions that were found at Twin Team. A low impact brocode style beatdown was anticipated and delivered. Here is how things went down.

Mosey to the bus loop for quick introductions and disclaimers. Warm up included SSH, Helis, DQ’s, Jazzercise, Imperial Walkers and Dead Man Hang.

COP 1: 4 corners: Mosey over to the blacktop to examine the perimeter, stopping numerous times and each corner to enjoy a variety of exercises, returning to the point of origin for a single burpee. Corner exercises included 10 merkins, 20 WWII’s, 30 squats, 40 monkey humpers.

COP 2: Indigenous Wall Sits: Venture to the Betty Weaver Wall for wall sits/hoedowns, while tail timer bear crawls across the lot and moseys back taking position at the front of the line. Leapfrog continues all the way down.

COP 3: Broga: Venture back to the entrance of the school under the dry canopy to enjoy some recovery stretching of the hips, hammys, groin and glutes.

BTTVF for numbers, names, announcements and prayers. YHC took us out.

NMS: Great mumble chatter throughout the beatdown. After a grueling week, YHC enjoys the leisurely Twin Team comradery and laughs as we launch into the weekend activities. Great to have Eminem join us from Aurora area as he is down visiting the inlaws for the weekend and may venture out to a saturday beatdown. Good luck to NTB as he hosts a princess themed birthday for his 2.0. Way to work fellas and thank you for coming out.

Bright and early, the Pax of Twinteam gathered to face the legendary “Murph” workout, a tribute to the courage and sacrifice of Navy Lieutenant Michael Murphy. Heist, leading with vigor, set the pace for what would be a grueling yet invigorating session.

We embarked on the Murph, partitioning the reps into a manageable rhythm of 5 pull-ups, 10 push-ups, and 15 squats per set. The goal was clear: complete 20 sets, pushing our limits and honoring a hero. The air buzzed with determination as we collectively powered through the repetitions, each set a step closer to the finish line.

The sweat and effort culminated in a triumphant completion of 20 sets by each Pax, marking a significant achievement in the spirit of camaraderie and resilience.

COT: In our circle of trust, we reflected on the legacy of Lt. Michael Murphy, an American hero who selflessly sacrificed his life during Operation Red Wings in Afghanistan. His bravery, epitomized in the “Murph” workout, consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a final 1-mile run — all to be completed ideally with a 20-pound vest. Murphy’s story, portrayed in the book and film “Lone Survivor,” reminds us of the profound impact of service, sacrifice, and leadership.

Moleskin: Today was more than just a workout; it was a reminder of the fortitude and selflessness embodied by Michael Murphy and all those who serve. Each pull-up, push-up, and squat was a nod to their enduring spirit and sacrifice.

Announcements: Lunch today at Rusty Taco.

Closing: As we disbanded, the glow of the rising sun matched the warmth of our solidarity and respect for the enduring legacy of Michael Murphy and his brethren in arms. Let’s carry forward the strength and inspiration from today’s Murph into our daily lives and actions.

Prayers for safe spring break travels. Continued healing for Liv and Wildcat.

The Friday morning gab session at Bettie Weaver had 7 members today started with rounded iron that was sharpened throughout the morning. YHC put out the call to the GTE crew to hit the KB bootcamp with some extra ruck weight on their backs and 4 of them, Chaplain, Boberry, House Party and OC, answered the bell. Last Call didn’t have a ruck but had a sufficient bell while Honeymoon picked up what must be one of his kids toys disguised as a kettlebell.

After a sufficient non-weighted warm-up behind the school and a prime number of PAX we opted for a station rotation. Timer carries the a bell to across the pavement and back, other stations – around the world, shoulder press (with Boberry’s vintage barbell from the original Rocky), squats, halos, high pulls, and rows. Things we learned – according to House Party the Wizards-Hornets is still a decent draw, OC loves buying boats, Honeymoon gave away his real kettlebell, and benign familial macrocephaly is a real thing to be careful with when doing halos.

A couple rounds of swings, cleans, plank pull throughs and merkins before wrapping up with some Mary w/ KBs.

Announcements –

There is still time to sign up and train for the GrowRuck – after a couple meetings with the leaders of the event I am convinced this is not a CSAUP you want to miss. Opportunities for growth, bonding, and a little pain abound. There’s a reason why guys are coming from out of town to do their 2nd up to 9th GTE and it’s not to see if State Farm carries the logs solo. If you still don’t want to join in the overnight fun, put Friday May 3, evening rally and Saturday morning May 4 convergence on your calendar, all are invited so let’s get a big turnout for both.

Next Friday lunch – Rusty Taco March 29

Prayers for those experiencing loss and those that need strength to push through tough times ahead.

Thanks for going with the flow and letting me feel my way through a ruck KB workout.

YHC arrived to find Last Call and Doozy already conversing in the parking lot. We were joined shortly thereafter by Rosie for a literal 70 and not-quite sunny Betty Weaver kettle bell beatdown.

At 05:30 we launched for a mosey lap around the school but Doozy bolted the opposite direction on a solo mission up Twin Team to put in some fast laps around Salisbury. Alas, the three amigos continued on with kettle bells in tow. Several of the world’s problems were solved, but because our hands were full we weren’t able to write down any of the solutions.

WARMARAMA: Various OYO stretches in the parking lot. Mosey to the paved courts behind the school for the main event.

COP: Kettle-Bell-Palooza

1. Four Rounds of KB carries across the school. Right arm extended, left arm extended, and goblet lunges x2. At each end of the pavement perform 10 merkins, 20 WWIIs, and 30 LBCs before traveling back. Loooots of lunges…woof!
2. Four Rounds of KB Four Square. The non-KB square was always 20 jump squats and then we came up with various KB movements for each square for each round, including chest press, rows, American hammers, etc.
3. Triple Check. The timer farmer carries two KBs across the school and back while partner 1 performs KB chest press and partner 2 performs Rosalita dips.

NUMBERAMA/NAMEARAMA/ANNOUNCEMENTS/PRAYER REQUESTS

• GROWRUCK #47 – Only 24 RVA PAX have signed up?? I was shocked to learn that today. LETS GO! Your brothers will need you under those logs in the middle of the night.
• Breaking Bread – Sign-up on the Q sheet with a fellow F3 brother. We also discussed finding more 3rd F opportunities around the city.
• Prayers for Last Call working on finalizing a stressful deal at work.
• Prayers would be appreciated for the NTBs as we’ve learned that we are pregnant once again. God is good, but the risks and brokeness of a fallen world cause us to be anxious as we’ve walked through the valleys of loss before and as recently as January of this year.

NMS: YHC was stoked to see in the backblasts that FNG Justin was welcomed by the Satan’s Hill PAX this morning and named HUD. HUD is currently a client of mine and we had talked F3 on several occasions. Glad to see he was EH’d by the RounTrey/New Market mafia!