Tag: TwinTeam

3 able bodied men showed up at TT today for the Murph. No weighted vests were used but we did get in the 2 mile run / 100’ish pull ups / 200 push up / 300 squats.

Lt. Michael Murphy was a beast. For those who don’t know his story, take a minute and read about his life and death – https://www.defense.gov/News/Feature-Stories/Story/Article/3071790/medal-of-honor-monday-navy-lt-michael-p-murphy/#:~:text=Murphy%2C%20a%20SEAL%20from%20Patchogue%2C%20N.Y.%2C%20was%20killed%20during,earned%20the%20Medal%20of%20Honor.&text=All%20four%20SEALs%20were%20injured,to%20give%20up%20the%20fight.

Maybe next time on the weighted vests.

The answer to this question is yes. It happened today at Twin Team. Read on to learn more.

5 men joined YHC and committed to finishing Gumbo’s Tour de Twin. A beautiful morning for us all and at 530am we launched from the BWE parking lot.

Jog to backside of James River High School and pay tribute to Karen’s parking lot with a little warmarama and Thang 1.

Warmarama: Side Straddle Hops, Dead Man Hangs, Arm Circles, Helicopters.

Thang 1: Grab a tire and head to Karen’s parking lot. Flip the tire 10 times then complete 2 burpees. Repeat until you’re at the end. Put tire back and head out.

The PAX jogged down to the river in hopes of seeing the sunrise at 5:58am sharp.

Thang 2: Partner up for a modified Dora.

• Exercise 1: Partner 1 – Burpees, Partner 2 – Run to the Construction Flags and Back. Alternative and repeat until a total of 50 burpees have been completed. Special note: The burpees impressed the passerby’s walking at James River park. Well done men!
• Exercise 2: Partner 1 – Merkins, Partner 2 – Run to the Construction Flag and Back. Alternative and repeat until a total of 100 merkins have been completed.

Head down to the floating dock at 5:56 in hopes of seeing the sunrise, but before we continued on our exercise journey, we taught Tobit about the sun rising from the East. The things you learn at a boot camp!.

• Exercise 3: Partner 1 – Squats, Partner 2 – LBC’s. Alternate when partner 1 hits 50. Complete a total of 200 squats.
• Exercise 4: Partner 1 – 2 count lunges, Partner – WWII’s. Alternate when partner 1 hits 25. Complete a total of 100.

Exercise 4 is where the stomach started to get a little queezy for YHC. The strong leg muscles of the PAX created quite the movement on the floating dock and YHCs head and stomach did not appreciate it. Audible called and back up to solid ground to finish out exercise 4.

Back to the Flag, stopping along the way with some Merkins, Squats, etc. Just about 3 miles logged for this group today!

Announcements:

• Family day picnic at Bettie Weaver elementary – Sunday May 21st. Check Slack for details and confirm your attendance. Bring a dish if you can.
• Boberry shared some exciting news for their family. Reach out to him for the deets.
• Oyster’s paying lunch next Thursday at Rusty Taco.
• SOJ takeover week of June 12th. Reach out to Rosie to sign up.

YHC took us out.

Man, what a great day to be outside. Although, it was a little cloudy and we didn’t quite see the sunrise, the day was beautiful. Exercise, Tunes, Laughs and Good Friends – YHC is blessed today.

11 intrepid dwellers of the GLOOM, including 1 FNG and 1 Downrange Double RESPECTer posted in the beautiful Gloom of BWES this morning. Even Don Draper and Boberry donned gloves for a bootcamp because YHC promised some miles. As the clock struck 0530, the tour began and off to the namesake we go…

Mosey across Robious to the base of Twin Team and circle up for the disclaimer and COP, including DQs performed at the impeccable speed.

We were all limbered up so time to climb – mosey up Twin Team to the top stopping at each drive way (and any offset mailboxes) for 10 merkins each. YHC thought that would lessen the pain of the climb but it only added to it…oh well, what doesn’t kill you…

Collected the SIX at the top and moseyed down and continued down the pathway to the back entrance to JRHS and over to the “murph” area for a triple check including pull-ups, squats and a choose-your-own-timer of run a lap OR 20 WWIIs. The Tour can’t be late, so an audible was called and the triple check was truncated…

Mosey down past the SWAMP and stop for a quick couple minutes of rapid fire Mary, then over to the outdoor basketball courts for some Donkey Kicks on the wall.

BBTVF via the parking lot and across BWES field. 30 seconds left so 2 Burpees to get your money’s worth.

COT, Numbers, Names and YHC prayed us out.

NMS:

Great to have 4 folks who have never been to TT before, including an FNG (Chubbs bro) and a down-ranger from St. Charles Missouri (THE CHUCK). Other than the climb up TT, not a ball-buster today but we kept moving and we got to show off most of the AO. Gumbo will provide another 3.3 mile tour that was planned another time soon.

Happy Hour SOJ tonight at Diamond Billiards

SOJ Takeover coming soon to AOs all over

May 21 is a family BBQ at BWES – see OC for more details

Summer Tour details and conditions are on Slack – see HoneyDo if you got questions

A pleasure as always to lead. No More Gumbo For You!

With Big Rig making his first appearance at Twin Team, plans were scrapped, and we headed to the AO’s namesake hill. The following is a brief summary for your viewing pleasure.

To the back of the school for Warm Up:
Side Straddle Hops, Bruce Lee Punches, Cherry Pickers, Alabama Prom Dates, Freddy Mercuries, Various Broga Stretches.

Lap around the school to pick up the Kettles.

In route to Twin Team: Around the Worlds. Stop for Kettle LBC’s (25) and American Hammers.

At the Bottom of the Hill: One Minute or so of the following:
Mississippi Side Lunges, One Legged Bendovers (??), Halo’s, Curls.

Exercise Two: Run up Twin Team hill. At each driveway, 10 plank jacks. On descent: 25 LBC’s at first driveway. Increase by 5 each driveway.

Back Towards the Flag: Reverse Forearm Curls, Upright Hold.

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final thoughts: We were reminded this morning of all the great workout areas at this AO, with Twin Team Hill being the highlight. Congrats to Big Rig on his anniversary and upcoming trip to Ocean City. Strong work by all and great mumblechatter this morning.

3ish cars waited with drivers in the parking lot until the last possible minute step into the soggy gloom. 530am hit and we got out of vehicles and moseyed to the overhang. Turn on some Andrew W. K. and get to work.
wamrerama including, ukranian soldiers, collard pickers, flutters.

triple check with a runner running the bus loop. Then right on time with the downpour we did a nice loop through around the school. More triple checks, another lap around the school, Merkin jacks and captain Thor’s, finished with gorilla shuffles, curb crawls and Mary.

announcements

good luck to those going to rugged maniac tomorrow!

Nmm

great to get a bad weather workout in. YHC felt challenged when mentioned by Honeydo on slack. What better time to play the classic 2001 album “I Get Wet” by Andrew WK

9 strong showed up to see what YHC had cooked up for the TT crowd. Mystery abounds but soon all questions were answered. Mosey to the bus loop for 4 DQ, 21 SSH, 19 IW and 53 LBC for my dad’s 70th birthday. Next up APD TTT. 8 count marching APD with a Tuscaloosa Titty Twister, good stretch, best done on grass. Note taken. Quick circle to the playground, 5 pullups each whole PAX planks and does 5 shoulder taps for each man.

Stop for a near perfect bob and weave and monkey humpers on the way to TwinTeam Hill. Attempt Gomers Wounded Bear, pair up. Pax 1 20 bear crawls, pax 2 10 WWII, run to catch up 5 Booya merkins and switch.

Mosey to the bottom of the hill 10 strides up, 1 burpee, mosey down 10 Freddies. 20 and 2 repeat up to 70 and 7. Mosey back to the flag and some Mary to prep OC for his 22nd anniversary night.

Thanks for letting me lead and sticking with me through the hills. Great morning to be in the gloom with a strong group of hard chargers. Have a great weekend men.

Lunch 4/27 Rusty Taco, 11:45

CSAUP May 6, Currahee, Ginger has the details

Many other things coming in May. Stay tuned

Five faithful found their way to Twin Team to breathe in the yellow pollen air and toss around some weights. YHC’s watch died so according to OCs watch we took off at 5:30 for:

COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks(tempo speed)

Mosey to front lawn and grab a bench. 4 rounds of: 20 Lawnmowers & 10 step ups. 3 sets of 15 Pullovers and 20 Reverse crunches. Another 25 pullovers. Mosey over to 2nd grass loop: 4 stations: 1) Swings 2) Squats, 3) Boat/Canoe 4) Curls. 5 PAX runs the loop as time. Drop KBs and head over to playground at BWES back. 4 rounds of 8 Pullups then back to KBs. Some more Pullovers and Alabama Softball players. Merkins and Boat/Canoe then back to flag. YHC took us out.

NMS: Solid 5 man pax this morning, EF Hutton came out to attempt a VGF Tuckahoe takeover of the SOJ AO but Footloose arrived to tip the scales SOJ. Stations is always good to swing different weights. Florence opts for a barbell while OC is on the Play-it-again KB leasing program where he can trade it in when he is ready for an upgrade. YHC thinks he’s ready for a 35 lb one.

Mumblechatter turned from jabs at Florence about RVA Comic-con to full on discussions of 90s wrestling. We’re all nerds about something, just depends on what you’re passionate about.

Prayers for Oyster’s In-Laws and family as well as of Slippin Jimmys family as well.

5 men gathered at Bettie Weaver Elementary for another round of fitness and fun that we call Twin Team. The following is a brief summary for your viewing pleasure.

To the parking lot for warm-up: Don Quixote’s, Arm Circles, Helicopters, Shoulder Stretches, Dead Man Hang, Plank Jacks, LBC’s.

Grab the Kettlebells and head across the baseball field. Shoulder Shrugs, and Around the worlds across the field.

At the parking lot: 25 WWII situps with lift

Towards the Track: Reverse Forearm Curls, Upright hold until we get to the track.

Exercise One: The Kettlebell Mile
4 laps around the track. After each lap: 25 upright rows, 25 squats, 25 American Hammers (2 count).

Exercise Two: Striders and Kettlebells.
2 100m Striders – 50 bench press
2 100m Striders – 40 calf raises
2 100m Striders – 25 lawnmower pulls (each arm)

Back towards the flag: Upright carry, overhead carry, reverse forearm curls, 50 LBC’s with kettle, Around the Worlds during the trek.

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final Thoughts: Strong work by the PAX on what I advertised as a “hybrid workout.” Rosie made a fair point that pretty much every workout qualifies as a hybrid. Sounds like there are a lot of cool events coming up – check Slack for details. As always, it was an honor to lead.

According to the surprised teacher heading into the school early and what could turn out to be some interesting security footage, this is what happened when 6 bootcampers rolled around the JRHS campus. (oh yeah and 2 runners did everything they could to avoid hills).

A loose idea for a workout avoiding Twin Team and KB brought out a few that don’t normally post to TT. Easy warmup with tight cadence until we tried the Scapula merkins – a Toga? favorite. Poor explanation and cadence led to completing 2 or 27 of these depending on how you were counting. Mosey around to JRHS past the scary dog, don’t worry Bullseye, OC is here to protect you. Stop and do some stuff along the way, HRM, Pull ups, slow Shoulder taps. No one waiting for parking spaces so we flipped a few tires. Behind the school was a mess of traffic so we found a mostly empty parking lot. Some marching APDs, slow APDs – [Redacted] – holding it for that good glute work, form is important, gotta make sure those glutes are tight for the M. To our surprise the one car in the parking lot was not empty and the occupant may or may not have been very confused/offended/disgusted by 6 gentlemen working on their APD form behind his car.

Some more moseying, mumblechatter, lunges, dips, single leg squats, HRMs and probably some other stuff brought us back to the start. With time still left on the clock we we used a few of the many new benches that have been added to the front of the school. [Redacted] Decline shoulder taps were by far the most popular here, especially when the cadence hit Bullseye aka Ludicrous Speed.

Great morning to be out in the gloom. Lots of slow cadence HRMs [Redacted] to work on form and some other deliberate exercises to concentrate on form and [Redacted] mumblechatter rather than speed and counts. Too much to do at this AO to be limited to how far a KB can travel. The security footage from JRHS and BWES may be reviewed multiple times for laughs and questions by security guards, probably best if they don’t have audio.

Prayers for Machismo as he develops his leadership skills with the expansion of his business, Bullseye’s dad, and Gumbo’s friend’s dad and family.

Upcoming events in SOJ Slack

May 6 – Next RVA CSAUP, mark your calendar – Gomer has the details but there will be something for everyone

5 Pax came together this morning for a nice easy (read: brutal) workout.

Don Draper and Greenbow took off running and managed to find every spider web on this side of the county.

Florence, Chaplin and Footloose stuck to kettlebells.

The workout-

All about the Benjamins: 25 curls for the girls, 25 lunges, 25 KB swings, 25 lunges, 25 overhead presses, 25 lunges, 25 squats, 25 lunges

The pax moved into a circuit of 12 weighted calf raises,12 chest presses, 12 cleans/arm, 12 rows/arm. 6 rounds in total.

11’s: American hammers, weighted WWII’s. Only had time for about half.

Numbers, Names, Prayer

According to Florence this was the hardest KB workout thus far, thanks to those snatches. Thanks to the PAX that joined me this morning for the Q.