Tag: TwinTeam

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.

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.

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!

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.

5 brave souls were feeling Lucky and YHC was feeling nostalgic this morning in the TwinTeam gloom. It was high time for a Lucky Horseshoe. Mosey to the Swamp track for a quick stretch and then set the timer for 33 minutes and the PAX finishes as much as they can YvY style of the following:

1. Lap and 20 merkins
2. Lap and 20 merkins, 20 storm squats (Imperial walker with 2 squats = 1)
3. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks (switch scorpion legs after 10)
4. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps
5. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
6. Lap and 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
7. Lap and 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
8. Lap and 20 WWII situps, 20 lunges (10 each leg)
9. Lap and 20 lunges (10 each leg)
10. Victory Lap

Rosie crushed it. Even got an extra Victory Lap. Tobit completed it as well. Draper and YHC completed 9 rounds and just missed out on the Victory Lap. Doublemint checked out the Facilities mid-round and got right back to it. Sweat rolled even in the cool gloom. Great morning.

Not a lot of mumblechatter today. Just hard work. Prayers for Doublemint’s mother and Rosie’s father-in-law.

School of Rock this Saturday and Convergence Monday.

No More Gumbo For You!

A lone car sat in the parking lot with the PAX inside wondering if he would still complete the Murph if no one else showed up. Fortunately (or not) a fellow SOJer showed up to join in the fun. Kids and business growth were on the agenda for mumblechatter on the run and limited to painful groans during the pullups, merkins, and squats. All 10 rounds complete and better for it.

Lots on the agenda for the coming weeks. Check slack or ask around for details.

YHC was excited to see and welcome 3 visitors – two from the North 40 and one of them city folk – to Twin Team today. It’s becoming a tradition to take our guests up and down Twin Team, but YHC had something else in mind today. At 530 sharp, the beasts left the parking.

Warmarama – A mix of exercises and Broga was on the menu. Side straddle hops, jazzercize, helicopters, dead man hangs, lizard poses / twists, downward dog, merkins, scorpions and twists.

Thang 1:

• Call an exercise, start with 1, then run across the parking lot, 2 of called exercise, back across the parking lot, 3, etc. until 6. Each member of the PAX called an exercise. Gomer showed up a bit late due to some faulty pin placement on the F3 site, but joined just in time to introduce us to Shazam’s. No surprise that these suck. Other exercises – Merkins, Burpees, American Hammers, Flutters.

Thang 2:

• Similar to Thang 1, but run long ways across the courts and 5 and 10 of called exercise. Complete 5 of called exercises, run back and forth, 10 of called exercise, run back and forth.

This gave us just over 2 miles of running for the day.

Over the school walls for: Hoedowns, Monkey Humpers, Gorilla Humpers and Hogging. If anyone takes a look at that school security footage…

Mozey back to the flag. Time called.

Announcements: Many, check slack and keep yourself updated.

Prayer requests:

• Little girl in Alamo neighborhood, Liv (?). Look for details on a special workout at Alamo in support of her and family.

YHC took us out in prayer.

Grateful to spend time with these men today and thankful for the extra effort that Lockjaw, Corned Beef and Gomer made to come down and see us.

It’s been a while since YHC made it all the way to Twin Team, but the experienced among you will know exactly what that means. Sisyphus was back in the gloom this morning!

A Magnificent Seven made their way to the top of Twin Team Hill as the Q dropped flower pots along the way; most of the PAX were new to this nonsense. A quick COP included SSH, Don Quixote, Ukrainian soldiers, cherry pickers, and a claim that Corned Beef has eleven fingers. Then, the Sisyphus: simple enough, just run to a flower pot, do something, and go back to the top. Easy peasy, lemon squeezey.

1: bear crawl back to the top
2: 30 WWIIs, run to the top
3: 30 downhill merkins, run to the top
4: one partner runs back up to #3 while the other alternates 5 merkins/5 sec plank x3, run to the top
5: 10 burpees, run to the top

Difficult difficult, lemon difficult, as it turns out. And all the while everyone had to listen to YHC banging on about Greek mythology the whole time. On top of each exercise at the flower pots, the PAX ran a 5K up and down Twin Team Hill. By the end we all agreed that a Twin Team half marathon would indeed be a stupid idea, and also resolved to not have our wives throw our dead naked bodies into a public square.

In other news, it’s nice to survive to another year older, and to have you lot push me to be better. Thanks.

YNWA

This was my first time posting at Twin team, but I am no stranger to the area surrounding the Swamp having spent many hours running up bleachers, hills, etc during wrestling practice (Handshake can attest).

I pulled into Beattie Weaver this morning about 10 minutes early to see Rosie sitting in his car ready to roll. By 530, we had a total of 6 SOJ brethren ready to rock out and explore the wondrous National Blue Ribbon School of Excellence: James River Highschool.

Mosey from Beattie Weaver parking lot towards Janes River Highschool with 5 dudes in tow. Quick beeline through the woods to the brightest light pole I saw in the senior lot. 

F3 mission statement provided, notification #1 that James River Highschool is a National Blue Ribbon school of excellence. 

Warmorama: SSH, Copperhead Squats, Deadman ha….oh hey it’s Pigskin. 

Pigskin thought we met at James River Highschool, didn’t see anyone, but saw us when we were moseying from Beattie Weaver. 

Back to warmup: Merkins, LBCs, some plank work, followed by some stretching. 

COP #1: Triple check in the senior lot. A man does curb walk on the island, B man does squats, C man runs about 75 yards down and back to next brightest light pole. 

COP #2 – Get em Pigskin: Mosey over to the front of the Highschool for some Gridiron style beatdown against the columns. Initially, I was just going to attempt to duplicate a Pigskin inspired beatdown, but who is better than the man, myth, and legend himself. 

I asked if Pigskin could lead us through his routine (a few grumbles for the guys that knew what was coming). According to the security footage, we did about 3 to 4 rounds of wall sits, thigh taps, toe taps, etc polished off with several helpings of donkey kicks. You’re welcome!

Thanks Pigskin. 

COP #3 – Pole touching?: Mosey to the James River Regiment practice area (big green wooden observation deck). Partner up. 6 lightpoles. As a team, have to touch each lightpole. While partner is out touching light pole other dude does squats or LBCs. 

COP #4 – Mixed bag: Mosey towards the tennis courts, but I spied a perfect dip station (two benches). 

Part 1 – 20x/15x/10x/5x dips and incline merkins

Part 2 – Mosey to tennis courts. Line up along sides of tennis court/face partner. 3x rounds of 10 squats, bear crawl to partner, 2x booyah merkins, crawl bear back. 

COP #5: Pax grumbles for abs…be careful what you wish for. After blasting the upper body, there was some grumbling for a bit of ab work. Be careful what you wish for me.  I asked Tobit, Mudslide, Drape and Pigskins to give me their favorite ab exercises. Order of four corners, “lady of the night” style…1/1-2-1/1-2-3-2-1/and 1-2-3-4-3-2-1. 

Four corner exercises were:

1. American Hammers (10x)
2. Rositas(10x)
3. Vups (10x)
4. Flutters (10x)

Mosey back to the flag behind JR, but hit the pullups for about 20 reps. Ran to the Junior lot to hit the hill 2x.

Time. Numbers. Names

Announcement: See slack. Second F opportunities with Firehouse subs and Billiards next week. 

Don’t forget the homegrown half/10k 

Prayers for a friend of the Pax that is going through a tough time.  Hope we can bring this guy out and support him through a solid beat down. 

Other: Good times guys. A few runners stopped by and traded greetings with us. They knew of F3 and we handed out a few cards.

Heist