Tag: TwinTeam

  • Hey…the smell coming from that car is a little funny…

    8 HIMs joined YHC for a bit of Kettlebell action today. Last Call brought the KB’s back to TT a few weeks ago and this was recognized as a good idea. We must take advantage of his good ideas when they are available.

    Warmarama – Jog the parking lot, SSH, Arm Circles (forward and back), Helicopters, Merkins

    Thang: Lots of kettle bell exercises. We alternated between completing 3 sets of said exercise and then running around the parking between each and completing two exercises, in place, 3 sets of each. The number of reps varied with the exercise. Most of the major muscles were hit and completed just over a mile of running much to Last Call’s delight.

    YHC had a goal to keep us moving for the entire 45 since it was a bit on the chilly side. The jams on the JBT were a nice add and the goal was accomplished.

    Announcements: 12 days of Christmas at No Toll 12/19. Stay for coffee and donuts after.

    Prayer Requests: Offshore’s brakes.

    YHC took us out.

    A great day men. Thanks for letting me lead.

    The story of the back blast title…Around 6am, we were making a lap around the parking and an employee of Bettie Weaver pulled in. Of course, Tobit thought it was a good idea to cross the face of the car, but this forced a pause in driving and it gave us the opportunity to inhale a fragrant aroma emanating from the car. YHC is not laying down any accusations, but the supply of Kit Kat’s at BWE is worth investigating.

  • Where two are gathered…

    One truck in the parking lot when YHC arrived at BWES this morning. Thank goodness for Senor Frog, who kept this from being a solo workout.

    One lap around BWES just to make sure there weren’t any late arrivals. And seeing none, we called a hot potato. Here’s what went down…

    COP: DQs, SSHs, IWs, merkins, LBCs, helicopters

    Mosey to jungle gym for a six pack: 5 pull-ups, 1 merkin, 4 pull-ups, 2 merkins, …and on down to 1 pull-up, 5 merkins

    Alternating People’s Chair and Balls to the Wall…with the added special touch of push-ups while in balls to wall position.

    11s on the blacktop with WWIIs and Copperhead Squats

    Back to the front of the school for 11s round 2: Derkins and Dips

    Curb Crawl

    Pole Smokers and APBs

    5 Minutes of Mary which included AHs, FMs, Rosalitas, LBCs, squats, and 1 minute of burpees.

    Numbers, Names, Prayer Requests, YHC took us out.

    NMS: Nice hot potato this morning. Feels like we got a lot done. And likely much more than YHC would have gotten done if solo. Great to catch up with Senor Frog in the gloom!

    Enjoy your Friday!

  • Ask and You Shall Receive

    5 men gathered at Bettie Weaver Elementary for the latest round of Twin Team. Senor Frog mentioned Twin Team hill; thus guaranteeing that we would be heading in that direction. A brief summary for your viewing pleasure……………..

    Mosey to basketball court for Warm-Ups – snuck up on the dude with the German Shepherd.

    LBC’s, Freddy Mercuries, Heels to Heaven, Hand Release Merkins AND Ukranian Soldiers, Hillbillies, Karaoke, Lunge Walks, Forward Straddle Hops, Mummy Bernies all across the court.

    To the side of the school for Exercise One:

    Indigenous Peoples Curb Walk: Man in the back does 10 incline merkins then runs to the front. We went out and back on the large island.

    To Twin Team Hill for Exercise Two:

    On the Way up: WWII Sit ups at each mailbox. Start with 5 and add 5 at each stop.
    Way Down: same pattern but Jump Squats.

    Exercise Three: Time Filler
    200 Monkey Humpers, 100 side LBC’s, 50 Merkins

    Back to the Flag

    10 SHurpees (SSH/burpee combo)
    100 meter sprint

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great effort by the PAX this morning and excellent mumblechatter! Good seeing Meatball at TT for the first time – I had mentioned earlier in the week that we wouldn’t be doing much running – My bad. Some awesome SOJ and F3RVA events coming up – make sure to check Slack for details.

    SYITG

  • Stay Dry, Keep Moving

    As YHC waited for the PAX I realized this should be a Murph Friday. No Murph on the Q sheet and no other PAX joined in the fun so the goal was to stay dry. I may or may not have done a Murph with extra miles, perfect pull ups, extra merkins, a visit to the James River, bonus 11s, burpees, a few trips up Twin Team, and closing out with a solo indigenous people run.

    Grateful for the men of F3RVA, have a great weekend gentlemen.

  • One….

    A studly pair of trios responded to the SOJ Kettlebell bat signal ready for some ground and pound. Here is what the early dog walkers and security cameras witnessed.

    Park the KB’s on the sidewalk and take a quick tour around the school to see what areas are illuminated. Stopped at the blacktop for introductions, disclaimers and a very efficient warm up that included DQ’s, Helis, Jazzercise, Merkins, WWII’s (these were harder today for some reason), Freddies and Rosalitas. All seemed right with the world, so let us begin.

    Brocode Lindsey back to the starting point. Exercises were Jump Squats and Carolina Dry Docks performed at various places along the way as we made our way back to the Kettlebells.

    4 rounds of Circle work with the Kettlebells. 1st round, timer ran around the school, rotate group exercise; 2nd round, timer runs to the woods and back, rotate group exercise; Rounds 3 & 4, timer runs the bus loop, rotate group exercise selected by returning timer.

    Time was called. Numbers, names, Prayers & Announcements. YHC took us out.

    Prayers to Gumbos friends family as they work thru some health challenges with their youngest in Nova while their father is on an extended business trip. Good update on Gumbo and his family. Prayers for patience to those traveling PAX during the upcoming holiday season with families and in-laws.

    Announcements: Tuckaruck tonight has been turned into a 2nd F at Lockjaws abode. See slack for deets.

    NMS: YHC has been trying to improve his kettlebell Q game. Would have failed miserably today without the support of the PAX in calling out a variety of exercises. Thank you brothers. Looking back while concocting the BB, some triple checks or Doras would have been a nice variety. Mumble chatter is always strong in circle workouts. Todays problems that were solved included emergency health care, college applications and upcoming out of town trips.

    Great work today gents. Thank you for getting me out.

  • The Adventures of the Nipple Ring Posse

    With the upcoming race and ruck over the weekend, YHC had advertised a Recovery Day at Twin Team. No burpees, no hand release merkins…….but we still managed to put in some work. Here is a brief summary for your viewing pleasure:

    To the Circle for Warm up:
    Side Straddle Hops, Arm Circles, Imperial Walkers, LBC’s, Alabama Prom Dates, (S)Crunchy Frogs, Shoulder Taps.

    Mosey the long way to the Track. PAX got to call out a 50 count ab exercise: LBC’s while in route.

    At the track: 50 Flutter Kicks followed by a couple of Hundred Meter Leg warm-ups: Can Openers, Butt Kicks, High Knees


    2 x 200 meters. Jog the curve, Striders down the straight away.

    Appalachian Lunge Walk in between the sets, plus 50 WWII Sit ups.

    50 count Suzanne Somers (RIP)

    Mosey to the back of the parking lot: 7 hill repeats followed by 50 Peter Parkers. Bear Crawl up the last hill.

    Back to the Flag for 5 minutes of Broga: Focused on hips and hamstrings.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Enjoyed the workout this morning! Doozy is running the full marathon tomorrow and Don Draper (and others) are in the half – good luck to all! There was also a lot of buzz about the Ruck for Food – see slack for details. The backblast title is kind of a long story………

    SYITG

  • I’ve only read about this

    3 Sherpa’s gathered in the Gloom hoping to find Senor Frog’s truck in the parking lot this morning but it was no where to be seen. 5:30 hits and lets mosey

    COP

    DQ’s, Helicopters, Deadman Hang and Imperial Walkers

    Mosey to the bottom of Twin Team for an extension of the COP

    LBC’s, American Hammers and Scrunchy Frogs

    To the top of the hill placing four lights on the ground along the way as we go

    At the top a Twin Team Suicide was called

    First exercise is 20 Merkins at each stop. First light 20 Merkins run back to the start and then to the second light for 20 Merkins repeto 4 times

    At the top second set of Suicides is a bit different, at the first light do 20 WWII’s. Mosey to the second light 15 WWII’s, Third light 10 and fourth is 5 back to the top

    Last set pick up the lights on the way down doing Squats at each light 20, 15,10 and 5

    BTTF with time left for Sugar Sticks IC, American Hammers IC and Scrunchy Frogs IC

    NMS:

    PAX really wanted to take Senor Frog on a tour of the hill and the plan was to visit Twin Team regardless of Senor Frogs attendance. Last Call had mentioned that he had read about Suicides on Twin Team but he had never been present for the actual event. YHC aims to please so his wish was my command. Rosie did inform YHC that there are a ton of other options for a beatdown at this AO, his suggestion was considered but got rejected in the end.

  • Michael P. Murphy (The Murph)

    2 What could pass (not really) for Navy Seal worthy HIM showed up in honor of Michael P. Murphy on the last Friday of the month for the Murph.

    Mosey 1 mile to the spot

    10 – Pull Ups, 10 – 2 count Merkins, 15 – Squats (X10)

    Mosey 1 mile BTTF (we decided to skip the track due to time)

    Numbers / Names YHC took us out

    NMS:

    YHC pulled up to the AO with a Woodfin truck in the lot and thought that there might be a take over in order but it ended up being Senor Frog getting in some EC. It is always good to have a 1 on 1 with a brother just to find out more about him, YHC enjoyed getting to know Senor Frog a little more and looks forward to more conversations with him in the future.

  • I swear benches are over there

    Seven strong came out to Twin Team on a perfect Friday morning. Some were expecting a Kettlebell friendly beatdown but Westhoe brought 4 at stole Chaplain’s Q. Upchuck got us started:

    COP: Imperial Walkers, Dead man hang, Calves stretch, merkins, LBCs.

    The THANG: 11s with Dips in front of school on bench, merkins in back of school on the smoke break benches. Hand Q to EF Hutton:

    2 rounds of alternating Step ups. Mosey to front of school. Lunge in assorted range of directions around student gardens. Over to bus loop for Ark loader: Bear crawls, crawl bears, bunny hops, Couponless Murder Bunnies, Gorilla crawls. Hand over Q to Hornydo.

    Mosey to back of school for 4 corners: 10 burpees, 15 HRMs, 20 Jump Squats, 25 Heels2Heaven. Few rounds of Pickle Pounders, then back to flag for 3 min of Mary.

    NMS: Another nice morning for some October Ghostflag Q stealing challenge. Even better when the Q starting off has a vague idea about the AO. YHC gassed himself trying to keep up with Hutton on the bear crawls. Time to start thinking of Celebrity mashup challenge options. YHC has dibs on: Nick Walker, Texas Ranger.

  • Back in The Saddle

    YHC made his triumphant return to the Q sheet this morning after 12 mos or so on IR. Since it has been a minute, YHC kept things simple.

    Warmorama: Imperial Walkers, Helicopters, Cherry Pickers, Don Quixotes, Merkins, Fluteer Kicks, Alabama Prom Dates

    The THANG:

    High knees, butt kickers and side shuffle then mosey to the base of Twin Team hill.

    Twindigenous Peeps Run up the hill, passing YHC’s iphone back as the baton (Spotify Classic Rock playlist)

    • Top of the Hill: Circle of Mary – 10 x crunchy frogs, box cutters, rosalita dips, heels to heaven, Suzanne Somers

    TPR back down

    • Bottom of the Hill: Merkin Ring of Fire

    Mosey to the playground for:

    • 4 corners: 10 x HRMs, 20 x WWIIs, 30 x copperhead squats, 40 x LBCs

    Mosey to blacktop for:

    • 11s: heels to heaven and donkey kicks

    BTTF for a broga cooldown, announcements and COT.

    Chaplain took us out.

    NMMS: it was great to be back on the Q sheet, even if I’m moving a little slower. Prayers up for those of us dealing with family health and substance abuse issues. It was a privilege to lead you gents in the gloom – way to work!

    Make it a great one –

    Doublemint