Tag: TwinTeam

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.

4 gentlemen of SOJ met in the gloom to sling some iron around and 1 reluctantly joined since no other runners posted to keep him company. Carry said iron around to the back of the school in various holds. Brief warm up before the quintuple check – Timer runs to the playground for 5 pulls ups – others do presses, around the world, plank pull through, and goblet squats. Stopped at 3 rounds to have more time for other fun stuff. More carries to the bus loop – slow rows, slow presses, and maybe something else.

More carrying to the seldom used grass area in front of the school for 11s – Sit N Press, Curls. Shoulders thoroughly exhausted and back to the flag.

There may have been 13 and 15 reps of the warm up exercises to celebrate/lament the upsets of UVA and Arizona yesterday.

Announcements

Tomorrow 3/18 – Boberry and Doublemint to Ruck/Talk Qsource weekly at 6am before RockNRoll

Monday 3/20 – Vagabond leads the charge at The Alamo – relocation of Satans Hill to the Rountrey clubhouse

Thursday 3/23 – Oyster’s Payin‘ – Lunch Southside Wongs Tacos 11:45

Today – Happy St. Patricks Day

All of us have to face the Ominous Donkeys in our lives. Maybe it’s in the form of job uncertainty or family struggles. Or maybe it’s in the form of a literal donkey on Robious Road neighing in an unsettling tone while you’re going for a run. Well that’s precisely what happened to Boberry and Draper this morning on their 5 mile run. Here’s what the rest of our metaphorical Ominous Donkeys looked like :

Doublemint : 2 mile ruck

Footloose, Orange Crush, Rosie, Florence : Performed the following Kettle Bell circuit as many times as possible without stopping –

15 Overhead Press

15 Curls

15 Overhead Tricep Extension

15 Behind the Back Wrist Curls

15 Merkins

15 LBCs (Focus on your abs doing the work without any help from your arms and moving your body straight up rather than crunching)

2 minutes of People’s Chair (Shoulder Blades only touching the wall. Deep squat)

15 Calf Raises on the curb

(Completed the full circuit above 6 times before time expired)

DONE

Numbers, Names, YHC took us out in prayer

Announcements : SOJ happy hour this evening at Diamond Billiards. Get there whenever you can. Some will arrive as early as 5 pm. We’re usually there until 9’ish pm.

Doublemint is organizing a 3rd F team to participate in the Virginia Home “Walk and Roll” pushing residents in wheel chairs on a walk for about the distance of a 5k. Event takes place Sat 4/15. Contact Doublemint if you’re interested. YHC plans on participating.

Mon 3/20 Vagabond is leading the Monday Satan’s Hill transition from New Market to the adjacent neighborhood at Rountrey

Starting Sat 3/18, Boberry and Doublemint are transitioning their Q Source ruck from Wednesdays to Saturdays at 6 am during the Morning Wood Ruck

NMMS : Great day today brothers. The wrist curls and People’s Chair were unwelcome hits this morning. See y’all at Diamond Billiards tonight!

4 Kettlebellers and 3 runners at the latest edition of Twin Team. Here is a brief summary for your viewing pleasure.

Mosey to the back of the school for Warm Ups:
Side Straddle Hops, Mummy Kicks, Helicopters, Apple Bottom Poppers, Suzanne Sommers, Alabama Prom Dates AND Lt. Dans plus Appalachian Lunge Walks across the basketball court.

Bonus: Several minutes of Florence style wall sits

Exercise One: 4 Corners (Prostitute) with Kettlebells:
10 WWII situps with lift, 20 Bent Over Row, 30 Lawnmower Pulls, 40 flutter kicks holding Kbell.

Exercise Two: Hill Circuits
1. Bear Crawl up hill, 25 Bench Presses, run down, sprint up, 50 squats.
2. Bear Crawl, 30 upright row, run down, sprint up, 50 calf raises.

3. Bear Crawl, 20 one handed kettlebell merkins, run down, sprint up, 25 American Hammers
3. Bear Crawl, 30 overhead press, run down, sprint up, 40 reverse arm curls.

Around the worlds back to the flag. Runners returned.

COT with Don Draper taking us out.

Final thoughts: Strong work by all this morning! Lots of stimulating conversation amongst the kettlebellers.

10 merry men joined YHC for a day at Twin Team. 4 stayed for the Kettlebell’s and 7 left to find Gumbo’s old house.

Kettlebell workout went something like –

Warm-a-rama: A loose warmup to get the muscles going – Side Straddle Hops, Helicopters, Arm circles, Merkins.

First set pseudo AMRAP:

• 2 Merkins/2 Rows each arm/2 KB Swings/2 Squats/2 OH Presses each arm
• Rest for 30 seconds between sets
• Complete 10 rounds

Second set

• 5 rounds 40 seconds on /20 seconds off
• Kettlebell twists
• Squat curls/squirrels
• WWII with push press

Third Set

• 3 rounds of 20 seconds on/20 seconds off
• Right hand on kettlebell merkins
• Left hand on kettlebell merkins
• Hold kettlebell OH with flutters

The runners headlights told us that it was 615 and the workout was a wrap. This boy was a buster for sure. Runners got 4 – 5 in.

Announcements:

• Happy hour tonight 530pm at Billiards. Get your hall pass and come enjoy some second F
• Oyster’s Paying monthly lunch will be at Wong’s Taco in March.

YHC took us out. Florence brought coffee and donuts which were appreciated.

The back blast title came from a post workout discussion. You’ll have to ask Boberry if you want to know more about that. Have a great day!

2 Q’s in so many weeks. I didn’t plan to lead this week, but picked it up last minute. I had no idea what I was going to have the Pax do until last night at about 10pm. Since tomorrow is my 29th birthday, I decided we would do sets of 29 of each exercise. The group was small this morning with just 3. Florence modified and did what he could, props to him for still getting out there.

Side straddle Hop
Windmill
Inchworm
Mericans
Plank
Grave Digger
UHaul
KB Swing
Lunges – double count
Goblet Squat
WWII
American Hammer
Flutter Kicks
Crunchy Frog

We moved through these faster than I anticipated, and my backup was doing burpees. I thought better of that. Rosie and I took a lap around Sweaty Beaver with our kettlebells, came back and joined Florence doing some shoulder presses, another round of WWIIs and two laps around the parking lot.

Numbers, Names, Announcements, Prayer

Prayers for OC’s son during surgery today as well as safe travels and recovery for Florence.

Next week 2/23- 2nd F lunch at Brickhouse Dinner 11:45(?)

Special thanks and shout-out to Rosie and Florence for the advice on planning and leading a Q – it was greatly appreciated.