Tag: TwinTeam

  • 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

  • Feel the city breakin’ and everybody shakin’

    And we’re stayin’ alive, stayin’ alive.

    Two Friday warriors gathered to keep Twin Team alive for one more week. Here’s what went down…

    We ran 4.5 miles.

    Fin.

  • Misty Morning Murph

    2 former regulars, a newbie to the F3RVA Murph, and YHC found a morning mist waiting for us at the monthly Twin Team Murph. I considered bringing some tunes out but didn’t know how the cute pink speaker I found in the house would hold up in the elements. Might be time to upgrade to a more durable player.

    1 mile (trying to slow Doozy down with conversation) then 10 rounds of 10 pullups, 20 merkins, 30 squats, (or as many as you can do) then another mile in which Doozy took on the role of rabbit and had to slow down for the dogs chasing him to find him a couple of times.

    Great to have Armstrong out and Doozy and Honeymoon back in the fold. It’s a tough one but worth it every time.

  • 100% is meaningless

    Four Twin Team regulars gathered in the gloom to get in a 5K that featured some exercises along the way.

    530 hits and 5 burpees to get started.

    And what better way to kick off a 5K than with a trip up Twin Team. At each driveway up the hill, perform 10 merkins.

    Head through Tarrington, perform more exercises including more burpees, American Hammers, WWIIs, and ball dippers.

    Make our way back to JRHS with a sprint around the swamp track to help change up the conversation.

    Then on to the jungle gym for some pull-ups.

    BTTF for 5 MOM which included LBCs, APDs, Suzanne Somers, flutters, and something else.

    Numbers, Names, Announcements, YHC took us out.

    Announcements: Convergence at the Crucible tomorrow at 730. Get in a double dip with a trip to Dogpile first. Sit and Sip appears to be cancelled according to f3rva.org.

    Prayers for OCs 2.0 Bennett who may have torn his ACL at football practice.

    NMS: Great morning to be out in the gloom. Weather was perfect for a run with some bootcamp along the way. Great company and conversation as well. One member of the PAX was noticeably missing this morning….even after a 100% commit. You know who you are.

    Have a great Friday fellas! Peace!

  • Some Agile MFers

    With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:

    Mosey behind the school for Warm Up:
    SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies.

    Exercise One: Indigenous People Run: Wall Sit Edition.
    PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school.

    Exercise Two: Coupon Circuit
    Round 1: Runner goes around parking lot, American Hammers w/Kettle Bell, Upright Row (KB), WWII Sit-ups with Medicine Ball, Agility ladder – PAX choice
    *We rotated between all of the stations
    Round 2: Hill sprints x 5, Goblet Squats (KB), Halo’s w/Medicine Ball, Agility Ladder, LBC’s (KB)
    Round 3: Bear Crawl up sidewalk, run back; Agility Ladder, Lt. Dans with Medicine Ball, Bench Press (KB), Lawnmower Pulls (KB)

    Wrapped things up with 50 Pole Smokers, 50 Dips, 75 jump squats, and 1 minutes of Monkey Humpers

    Final Thoughts: Lots of soreness from other workouts this morning, but the PAX powered through! Great seeing Senor Frog creep across the river to hang out with us. Enjoyed being back at Twin Team after missing pretty much the entire summer.

    SYITG

  • The Anti-Iron Pax Group

    5 HIM’s not interested in the Iron Pax craziness joined YHC for a little Twin Team fun. YHC had considered making today’s workout more difficult than the Iron Pax but then realized that this was not his best idea.

    Warmarama: SSH (perfect form Tobit), Arm circles, Dead man hangs, Don Qui-lo-te’s,

    Thang 1: Up the Twin Team hill we ran stopping at every drive way for a group exercise. We did throw a Jilian Michaels exercise in for giggles. Nancy Lopez was very positive about said experience. I’m pretty sure that F.U. means “Great idea OC!”, right?

    Thang 2: Partner up for a Dora: Merkins, LBC’s and Squats. Partner 1 runs part way up the hill and then back.

    Back to the flag for a few minutes of Mary.

    YHC took us out.

    Announcements: Check slack.

    YHC had hoped to do something more creative on the Twin Team hill today but it was too damn dark on that road today and plan b was executed. We’ll save that for another day.