Tag: TwinTeam

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 

7 runners, 3 walkers, and a canine pal arrived at Starbucks to greet the gloom. Storms cooled things off but also left some destruction and damage across Salisbury in their wake. The runners’ 9+mile route was past Draper’s, past DK’s, to the top of Twin Team, descent/climb optional, back past the coldest water fountain in SOJ and back to the start. Sunday slowday rules had to be reiterated to Rosetta and Annie trying to set a brisk pace. Great to have Rosetta and Hardywood back out, 2 guys who can step in and hit 9+ miles whenever they want. Walkers may or may not have done any walking outside of the Starbucks parking lot.

Couldn’t/wouldn’t have done this solo. prep for the Homegrown Half in full effect. Thanks for showing up and putting in the work gentlemen, it made those miles so much easier.

August 19 at Robious Landing Park, pick a half marathon or 10k option and come join in the fun. See Draper’s slack post for more info

6 HIM’s made their way to Twin Team for the monthly Murph. DTH brought the tunes, jokes were made at Tobit’s expense, but strict form with natural weighted vests was on the menu at TT.

Each month that we do this, we all humbled by the originator of this event. What a beast.

We were all thankful for the gentle breeze, workout and time together.

Boberry took us out.

Another Murph Friday, another day of perfect form. Fresh meat showed up as State Farm ventured north to take on the challenge. DTH brought the music which was a new and welcome addition to the Murph, somehow it made things go faster. Glad to get out of there before the sun starts cooking today.

Stay cool brothers.

A double digit turn out converged onto Betty Weaver to experience the heat and humidity of a fine summer SOJ day. Todays PAX was made up of some Twin Team regulars, not so regulars, summer tourists and newbies. Kettlebells was the primitive plan but with Twin Team virgin in the group, an audible was called for. Here is how I remember things going down.

Everyone pull out your weighted handleballs or light blocks and stash them in a group to be played with later. Short mosey to the base of Twin Team Hill for introductions, disclaimers and warm ups that consisted of SSH’s, Helis, DQ’s, Dead Man Hang, Heels to Heaven, Freddie Mercuries and Dying Cockroaches.

With everyone primed and ready, lets get up the hill. 5 merkins at each driveway on the way up. 5 squats on the way down. Toto enjoyed the modern amenities such as sidewalks and pavement that may or may not have been there during his earlier years. Heartrate up so lets get back to Betty Weaver, picking up McRib along the way.

Circuit work with Kettlebells. 10 stations with variety of exercises while timer runs the loop. Exercises included swings, curls, tricep trusts, lawnmowers and block press with Handshakes lego block. Other exercises were included but you had to be there to know. 2 rounds were completed.

Mosey to the blacktop at the rear of the school. Indigenous Peoples Chair against the building. 1 person bear crawls across the blacktop and runs to the end of the line. 2nd round, Bernie across and run back. Time was called so BTTVF.

Numbers, Names, Announcements, Prayers. Toto took us out. Some decided another trip to Twin Team was needed, YHC was not one of them.

Announcements: CSAUP a plenty. Twin Team 1/2 marathon or 10k coming in August if you like running hills. See a rabbit for details (Draper/Rosie/Tobit).

Food Ruck across Salisbury and back in October. Some houses along the way could be rolled. See Orange Crush, Doublemint for details.

Oyster Paying – Thursday lunch at Rusty Taco.

Good luck to Hutton with the removal of a tree off his house.

NMS: YHC had no clue how to do a dedicated Kettlebell workout. Improvisation was the word of the day. Great turn out this morning with mumble chatter strong. Great to see Handshake and Hutton cross the river along with Toto’s 1st trip back to Twin Team since his adolescent years. Doublemint has been cleared for full contact and is coming after the Pickleball crown. Thank you fellas for showing up. Enjoy the weekend.

3 SOJ regulars, 1 soon to be regular, and YHC met the rainy morning at Twin Team for a few hills and miles. The loop was the shortened OG RiverRun loop of James River Road, into Tarrington and down Twin Team for a total of 3 miles. Stopped 6 times along the way for a variety of exercises including Hand release merkins, SSH, flutter kicks, crab cakes, dancing bears, among others.

Mumble chatter on YHC’s recent high profile jury case, the upcoming home grown half marathon at Twin Team, how old is too old for F3 (according to Pigskin, there is no limit).

Great job this morning, thanks for the company and letting me lead. Twin Team is an ever evolving AO from kettlebells in the winter to adding some miles now in prep for the half.

Announcements

• Happy Hour at Diamond Billiards tonight – 5-7ish
• Twin Team Home Grown Half marathon in Late August – more info soon