Tag: TwinTeam

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!

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!