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.
A veritable who’s who of F3RVA gathered for the latest edition of Twin Team. Freezing temperatures were quickly elevated to a comfortable 70 degrees. Here is a brief summary for your viewing pleasure:
Mosey to the basketball court for Warm Ups:
Side Straddle Hops, Helicopters, Don Quixote’s, Apple Bottom Poppers, Alabama Prom Dates.
Across the court: Mario Jumps, Bernie Sanders, Karaoke, Appalachian Lunge Walks, Walking Leg Pulls (??)
To the playground for Exercise One: Mini Murph
5 rounds of 5 chin-ups, 20 Incline Merkins, 30 Squat Pulses, run to the end of the field and back.
Mosey to JRHS parking lot for Exercise Two: Triple Four Corners
Round 1: 25 Hand release Merkins, 25 WWII situps, 25 Jump Squats, 25 Shoulder Taps
Round 2: 50 Bobby Hurleys, 50 Heels to Heaven, 50 Mountain Climbers, 50 APD’s
Round 3: 100 LBC’s, 100 SSH’s, 100 calf raises, 100 Monkey Humpers.
Back to the Flag for Numbers/Names/Announcements/Prayer Requests
Final Thoughts:
Had a nice turnout out at Twin Team including some PAX I hadnt crossed paths with in awhile. It also felt great to get back on the Q sheet after slacking off during the holiday season. Strong work by all! Lots of rucking conversations – hope to see everyone out this weekend for Grow Ruck training
SYITG
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.
With no PAX to be found, House Party emerged from the gloom to save the day. The following is a brief summary for your viewing pleasure.
Moving warm-up. Ran around the school and stopped at various locations for:
Dips. Hoedowns, Side Straddle Hops. Hanging Leg Raises, Don Quixotes.
Made our way to the Track for Exercise One:
The Hardest Mile (practice edition)
150 m lunge walk, 100m Bear Crawl, 50 m Broad Jump Burpees, 400 m Run.
Good times!
Exercise Two: Dora
50 Merkins, 100 Pole Smokers, 200 squats. Runner ran up the bleachers, across, and back down.
Mosey the long way back towards the flag. Stopped for a couple cool down exercises:
Ukranian Soldiers, LBC’s, Side LBC’s.
45 seconds of Monkey Humpers to close things out.
Numbers/Names/Announcements/Pray Request
Final Thoughts:
General consensus is that the Hardest Mile is going to be very hard. You’re welcome. The big event will be on 12/30 pre-Rock N Roll. Had a great time hanging out with House Party. Really would have sucked doing this workout solo. Lots going on, so make sure you check Slack for details.
SYITG
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.
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!
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
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.
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.