Tag: TwinTeam

A trio or rocket pops emerged from the warmth and safety of their vehicles with covered noggins to embrace the cooler conditions of sunny and 70. Here is what occurred according to those that were there.

Long mosey to James River Football Stadium admiring the newly paved roads along the way. Quick introduction, disclaimer and warm up that included a variety of exercises encouraging conversation at the track. All seems well so let us begin.

COP 1: Brocode Track work: 3 laps around the track stopping at each corner for a variety of called exercises Brocode style. Mostly moseying in between with lunges called for 1 iteration. Exercises included Lt. Dan, Squats, LBC’s, Dry Docks, Flutters and others that I can not remember.

COP 2: Triple Check: Exit the track for triple check outside the ticket office. Timer runs 1/2 the parking lot, American Hammers and Curbside Merkins/HR Merkins as an audible.

Mosey behind Betty Weaver to some wall work. Hoedowns, Muhammad Alis and Air Press. BTTVF.

Numbers, Names, Announcements, Prayers. YHC took us out.

NMS: After a long week, good conversation and comradery were the plan for the day. With the cooler temps, YHC elected a more mobile beatdown to keep the chill off but remain dry. Good mumble chatter is always expected with OC and Rosie. Not the most crushing of workouts but the company was great. The worlds problems were all solved but documentation was lost unfortunately. Maybe next time. Have a great weekend fellas.

No Honeymoon this week but the Murph still lives, albeit with fewer participants than last month. Must be the short turnaround for Feb or everyone is resting up to see what Handshake has in store for 40 at Dogpile. Those that came out not only got stronger but heard the stories of Doublemint’s interesting new legal cases and everyone’s experience with menopause.

Doublemint gets extra credit for checking the gate early to make sure it was unlocked and we didn’t have to hop any fences. 10 rounds of all you got for pullups, merkins and squats and don’t forget the mile on each end.

Thanks for letting me lead and putting in the work today. Go do something to make someone else’s day better.

4 manly men showed up at Twin Team for our daily sausage fest of exercise and debauchery.

Warmarama – SSH, Jazzercise, Helicopters, Dead Man Hang, Copperhead squats, Ukrainian soldiers, Merkins, WWII’s.

Thang: Head to the benches for an EMOM. 5 exercises called then over to the parking lot for 3 sprints. 50% / 75% / 100%. The 5 set EMOM + sprints was repeated 2 more times.

Mozey over to the parking lot for some ab work. Various exercises called during the last 5 minutes of the workout.

Announcements a plenty – most importantly, we’re putting the Oyster’s paying lunch back on the calendar for March 29th. Get your wallet out Oyster, you cheap SOB. You haven’t paid yet!

YHC took us out.

A beautiful morning at Twin Team.

3 intense SOJers hit the streets early with weighted packs to find some treasures but ventured back to the AO to join YHC and Bullseye for form focused beatdown. As you can see YHC had a very detailed, well thought out plan for the beatdown, much to the surprise of the PAX.

Warmed up with some standard stuff that the PAX modified to accommodate various injuries. (Anyone know a PT in the PAX, they could make a living treating F3 guys).

Over to the pull up bars for a few slow easy pullups with no confusion on the instructions, mosey/lunge/mosey to the front of the school. Find for a bench, only 35 to choose from yet somehow I was the only one with a bench to myself. Alternate between slow dips and single leg squats – Bulgarian Split Squats if you’re looking for the technical name.

Front of the school for the rare quint/quad check – runner is the timer, HRM, APD (1leg if you got it), deep squats, leg lifts. 4 times through, just for variety. More dips and BSS – more lunges and mosey, a few more pullups. Close out with 6MOM. Goal for the day, get some solid reps in, enjoy some fellowship, and not wear anyone out for the Frozen Triangle – mission accomplished.

Frozen Triangle tomorrow – see 1stF channel for details – 6am at Dogpile

Lots of ruck options around RVA – come try it out to see what the excitement is about.

Lots of good discussion post workout about family/friends, the damage that can be done by alcoholism and other diseases, and keeping in touch with the ones you love. Thanks for sharing gentlemen and thanks for letting me lead.

Have a great weekend, enjoy your sleep if you can get it.

11 metal lugging gloom warriors, including on DR visitor from GA, descended upon TwinTeam this morning and many also got in a pre-game Ruck. At 0530 GUMBO was served.

Long mosey around the bus loop and back to pick up the kettle bells then carry them to the blacktop behind BWES. Circle up for COP, including many IC exercises but most notably (and appreciated) were the Jazzercisers (HBD Nancy) and the toe taps – a crowd pleaser and mumblechatter inducing exercise for sure.

The THANG today was various KB movements and combinations Every Minute on the Minute. After each set of 3, we moved a bit to keep the blood flowing. Good mix of all body parts were worked today and the mouth and laughter muscles especially. Great morning gents. Thanks for letting me lead.

TwinTeam is rising!

Back to the actual shovel flag for Numbers, Names, Announcements and Prayers. Lots of stuff happening around F3 RVA – two things coming up next are the Frozen Triangle next weekend (2/10) or a Frozen Triangle Ruck Teaser tomorrow. See Slack for Details.

Be good. No more Gumbo For You!

11 brave men took on the warm Jan. Murph Friday!
Mossy to the main playground.
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

Strong work today!! Great to see the numbers slowly growing at Twin Team.

5 HIM’s launched from Twin Team at Garmin CT of 3:12am. 45 minutes of solid work completed – you can believe that! It was YHC’s first bootcamp of the year and he may have been a little rusty.

We exercised. We ran. We laughed. We made fun of each other. Only Tobit cried.

Have a great day.

Four pax came out in to the literal Gloom of 40 degrees at dense fog. We did:

COP: SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks. Mosey to back of BWES blacktop for Triple Check (before Honeymoon found us) for: HRMs, Reverse Crunch, Run length of blacktop. Now with 4 mosey over to JRHS lot, across soggiest baseball field. Dora 123: 100 Squats, 200 Carolina Dry Docks, 300 LBCs.

Mosey over to Donkey kicks area & benches. Few rounds of: Dips, Derkins, Donkey Kicks then run up parking lot & back. Long mosey back to flag & 3 min of Mary.

Announcements: Hardest Mile foolishness at 6:00 am at Rock & Roll tomorrow. NoToll has Convergence on New Years day, 7:00.

NMS: Fog this morning was about as Thicc as YHC could remember in the Gloom. Super soupy, made it feel warmer than the 39 degrees it supposedly was. We stared with 3 but Honeymoon found us (luckily in the fog somehow) during the Triple Check. YHC chose to be kind to the PAX and kept us on the hardtop as the fields were an absolute mess.