Tag: TwinTeam

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.

I wasn’t sure what to expect for my VQ. I spent all week thinking about the direction I wanted to go with kettlebells, until I finally sat down last night to create the workout. For better or worse it was influenced by my experience with Crossfit. I spent well over an hour combing through the Lexicon and Exicon, trying to find the proper names for all the exercises I wanted to perform (a mental workout I was not expecting). By the time I was finished pulling the Q together, I was seriously questioning my sanity (I think at least one other pax questioned it while we were suffering through the EMOM). Turns out jumping rope isn’t as popular as I thought it was going to be. I think it ensured the runners would never join in on any of my future Q’s. All in all the guys put in good work and I was happy to hear the midwife noises. FEBA

W/U – Down drive at B.W. (5-7 minutes)

• High knees
• Ukrainian Soldiers
• Butt kicks
• Karaoke

Stretch (1-2 minutes)

• Finkle Swings  
• leg on knee into sitting position
• upper body if so inclined

Super set x 3

• Lunges with weight (8 down, 8 back)
• 30 sec plank

EMOM x3

• 10-15 KB Snatch
• 45-50 jump rope or 1 lap around small parking lot
• 20 KB squats
• 30 Russian Twist (double count)
• 20 KB Deadlift

Super Set x3

• 25 KB Swings
• 15 OH KB Press

Abs x3

• 15 WWII
• 10 Heels to Heaven

Numbers, Names, Announcements, Prayer

Shared by Doublemint – The 5k Walk and Roll for The Virginia Home is coming up in April. Consider taking a Saturday to spend time with the residents walking around Swan Lake. https://thevirginiahome.org/events/walk-n-roll/

4 kettebellers and 4 runners made it out to the latest edition of the new and improved Twin Team. The sounds of the middle school dance filled the air, and a good time was had by all. Here is a brief summary for your viewing pleasure.

Mosey to the side of Bettie Weaver for moving no cadence warm-ups: Arm Circles, Helicopters, High Knees, Butt Kicks, Bernie Sanders, Mummy Kicks, Hoppin’ Hillbillies, Appalachian Lunge Walks

Back to the Flag for Exercise One: Kettlebell/Dumbell,/Weight Circuit.

PAX rotate between the following stations: Tricep Extension, Flutter Kicks, Upright Row, American Hammers, Goblet Squats, Curls, Lawnmower Pulls, run around parking lot. We finished roughly 3 circuits.

Exercise Two: 25 count exercise w/ kettle bell followed by around the worlds to Last Call’s car and back. Completed the following: WWII sit ups, Heels to Heaven, Merkins, Overhead Lift, Reverse Forearm Curls.

Runners got in 5.

Numbers/Names/Announcements/Prayer Requests.

YHC took us out

Final Thoughts: Strong work by the PAX this morning. Florence wore a 30 lb pack for the duration of the workout – what a stud. Great seeing Footloose and Last Call sampling the Kettle Bell workout. Last Call was contemplating going shirtless the rest of the day. Highlight was definitely hearing the classic Bell Biv Devoe song during COT.

The time was six o’clock on the Swatch watch
No time to chill, got a date, can’t be late
Hey, the girl is gonna do me
Move to the Jacuzzi, ooh, that booty
Smack it up, flip it, rub it down, oh, no!!

11 Kettle Ruckin Runners landed at BWES this morning to sharpen one another and hear some epic stories. Here’s what transpired :

Doublemint rucked and Melville walked with him for a little over 2 miles (I think Melville may also have run with the runners for some of the time)

Wet Bandit, Boberry, Don Draper and Tobit ran about 4 and a half miles

The rest of us Kettle Bell Ballers did the following :

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC

Grab a Coupon and jog with it to the backside of the school

5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 5 Coupon Merkin Pulls DOUBLE COUNT (Do a Merkin then Lawnmower Pull your Coupon up to your chest with right arm, Do a Merkin then Lawnmower Pull your Coupon up to your chest with left arm = 1 Rep) ; Exercise 2 was 5 Sets of 5 Pull Ups

Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 15 Goblet Squats ; Exercise 2 was 5 Sets of 15 American Hammers while holding Coupon DOUBLE COUNT

Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 15 Curls ; Exercise 2 was 5 Sets of 10 Sit Up Presses with Coupon

Grab your Coupon and mosey BTTF

Another 5 Sets of Alternating Two Exercises : Exercise 1 was 5 Sets of 10 Overhead Presses ; Exercise 2 was 5 Sets of 10 Squat Swings (This is a Kettle Bell Swing with a deep squat on the way down before you swing up)

DONE

Numbers, Names, YHC took us out in prayer

Tomorrow and going forward there will be a Rucking option before Rock N Roll that starts at 6 am (Morning Wood Pre-Run is also still available at 6:30 am. House Party is your contact for that.)

Breaking Bread 3rd F Service Opportunity delivering dinner to Residents at Southside Health Center is ongoing the 4th Saturday & Sunday every month (Contact Oyster if interested. Looks like March 25 and 26 is the next opening if you want to sign up on Q Sheet)

NMMS : Orange Crush brought some strong mumble chatter today regarding heinous events his son has to deal with in EMT School. He also looped us in on a tv show that has Chefs compete in Special Forces Events. Sounded interesting and quite humorous. Have a great weekend fellas! As David Goggins would say, “STAY HARD!”

6 HIMs showed up at Twin Team for a little kettle bell style beat down from YHC. Here’s what went down.

Warm-a-rama

• Side straddle hops
• Helicopters
• Arm circles forward and backward
• Don Q’s.

The Thang: Set 1, EMOM style workout

• Rows
• American Style Kettle Bells swings. No communism lovers in this circle.
• Shoulder Press
• Upright Rows
• Goblet Squats
• Squat Cleans

The Thang: Set 2, Dora

• 100 alternating merkins crossing over on your kettle bell
• 200 heels to heaven pushing the kb to the sky
• 300 goblet squats
• Partner runs to the second driveway

Back the Flag a bit early for a ring of Fire, call out an exercise and the group does 20 of that exercise. Chaplain took us out in prayer.

YHC has really enjoyed the kettlebell style workouts. Hopefully, we get some more folks out to join. Thanks to the men who joined me today. Florence has been nice enough to bring coffee the past two weeks; an added bonus to have a cup and catch up on life with great people for 15-20 minutes after the workout is finished. Thank you!

Announcements:

• Frozen Triangle – Tomorrow.
• SOJ lunch at Chicken Fiesta, Jan. 26
• Other announcements, check Slack

A mix up to the typical boot camp brought 6 weight swinging gents to TwinTeam for some sweet sweet kettlebell action. Multiple sizes and shapes of weights appeared in the gloom for these men to choose from. The beast however, stayed hidden for another time.

Keeping a general goal of staying dry we headed for the school entrance for the standard warm up – DQ, SSH, IW, Helicopters, Merkins, AST, LBC. First up – Triple Check – Swings, OH Press, and run around the entrance loop. Next up 11s – Sit and Press/OH Tri Press; run a loop in the rain; 11s – Goblet Squat/Curls; run around the loop; Finish up with a random assortment of KB exercises – merkins, swings, FK, APD, OH Pullover, Spicy AH – and 2 burpees sans KB that felt incredibly light and easy.

Florence, aka Goldilocks, decided he would try everyone else’s KBs since there were some left unattended during the triple check. This ones’ too big, this is too small, this one’s too hairy, this one’s too smooth…and on and on until he found the right one. We forgive him for touching all the bells since he brought the coffee that led to some solid post-workout story time. No, I do not know how old she was but how am I supposed to know? It’s only a sheep.

Great mix up to the SOJ lineup with 2 KB workouts this week. Both were received well so I expect to see more of that soon.

Oh yeah, there were also 2 Runners that went up and down some hills.

• Frozen Triangle CSAUP 1/21 – if you haven’t read the BB or given us a HC yet – see Gumbo’s from Sunday 1/8/23 – Ms and 2.0s are welcome post event
• Florence will be providing coffee and donuts for Ms and 2.0s post RockNRoll tomorrow
• An old friend and visitor will have the Q at Dogpile with a powerful message
• Monthly 4th Thursday SOJ lunches starting 1/26
• Prayers for Tobit (retreat with too many kids), Draper’s friend’s brother health questions, and my Ms friend surgery and cancer treatment