Tag: TwinTeam

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

Greenbow said he wanted to run today and YHC was looking to take out his frustration on Twin Team Hill, a hill that YHC is determined to make his *****. What better way than to attack it than head on. Here’s what the fake FNG illegally dumping trash at BWES witnessed :

In parking lot, start Warmarama while waiting to see if the fake FNG was there for the workout or something else : 20 SSH IC, 10 Don Q’s IC

Realize the fake FNG is there to illegally dump trash

Mosey to Twin Team Hill

Finish Warmarama : 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Cherry Pickers IC

THE THANG :

Lindsay on Twin Team Hill. 30 Merkins at the bottom, run to the top then do 10 Flutter Kicks DOUBLE COUNT. Repeato down and up Twin Team Hill, decreasing Merkins by 5 reps each time and increasing Flutters by 5 reps each time until you complete 10 Merkins and 30 Flutter Kicks.

Mosey BTTF

20 Doozy Style WWII’s IC

30 seconds AMRAP Merkins OYO

DONE

Numbers, Names, YHC took us out in prayer

Announcements : TONIGHT 6 pm SOJ 2023 Kickoff Meeting & Fellowship at Diamond Billiards (13184 Midlothian Turnpike). ;

TOMORROW Mudslide VQ at Rock N Roll at 7 am;

Tues 1/10 new AO “Bermuda Triangle” launch in Chester (Goyne Park every Tues 5:30 am – 6:15 am);

Frozen Triangle CSAUP 1/21 starting at DogPile

NMMS : Great to catch up with Greenbow while Rosie went for a run today (I think River Rd?). Enjoyed the mumble chatter during the Q and the deep spiritual conversations after the Q. Glad to see Greenbow posting consistently the last couple weeks. We are better for it. YHC shared this Proverb during COT :

Proverbs 11:24-25 NIV :

24One person gives freely, yet gains even more;

another withholds unduly, but comes to poverty.

25A generous person will prosper;

whoever refreshes others will be refreshed.

3 men were able to confirm that it can, in fact, be done. Here is a brief summary for your viewing pleasure:

To the basketball court for Warm-Ups:
Ukranian Soldiers, Helicopters, Hillbillies, Plank Jacks, APD’s
AND Mario Jumps, Bernie Sanders, Karaoke x 2, Mummy Bernies, Hoppin’ Hillbillies across the court.

Mosey to Twin Team, making a pit stop for 20 Heels to Heaven.

Exercise One: Twin Team Ascent. Get to the top of the hill using a combination of Bear Crawl, Crab Walks, Lunge Walks, Broad Jumps. PAX did whatever worked best for them.

Exercise Two: Twin Team Descent. Stop at every mailbox for 20 count ab exercise of your choice.

Exercise Three: Triple Check. Running, Squats, SSH’s.

Back to the flag for Numbers/Names/Announcement

YHC took us out

Final thoughts: Enjoyed catching up with Greenbow and Doozy this morning. Strong work by all! SOJ appears to have been decimated by vacations, COVID, and fartsacking this week (myself included). Convergence and Doozy Q number 100 is tomorrow morning. I am honored to have been part of a fair amount.

The winds blew in 3 beatdown regulars, the rain has stopped but the streets are definitely wet.

Mosey to JRHS front door COP under cover

DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, LBC’s, Hello Dollies, Rosalitta’s

Mosey down the school to the long side entryway for a triple check

Partner 1 does wall sits, Partner 2 does LBC’s, Partner 3 – runs to the last light pole and back

Line up at one side under cover

Bear Crawl the length of the drop off area, at each post do either (Merkins or WWII’s) but increase by one at each

Mosey to the Track

Four corners on the round track????

10 – Squats, 20 – (2 count) Ball Dippers, 30 – Jump Squats, 40 – Calf Raises

Mosey to the ticket area for a Triple Check

Partner 1 – Does Heals to Heaven, Partner 2 – Does SSH’s, Partner 3 – Runs to the last light pole and back

BTTF Numbers / Names Florence took us out

NMS:

YHC had a couple different ideas in mind for the Beatdown this morning, due to the wet conditions the better choice was made and we stayed in the dry covered areas of JRHS for the most part. YHC was quite surprised to wake up to warmer weather than what was expected. The wind was a factor but not the main reason to not go into Terrington looking for the grassy side hills (something that would be better left to a dry morning).

At 5:20 YHC had 2 beatdowns in mind depending on who shows up will determine which beating they get. 4 able bodied runners was the total so beatdown #1 is the answer.

Mosey to first lot at JRHS for COP

DQ’s, Helicopters, Imperial Walkers, Cherry Pickers, Deadman Hangs

Starting at this corner we will do a large 4 corners, second corner being by the Swamp entrance, third corner is BWES playground, 4th corner is BWES main entrance.

After 2 rounds time was running low so PAX did a small 4 corners using the first lot at JRHS

BTTF with a Ring of Fire

Numbers / Names Florence took us out

NMS:

Reminiscing about the huge 4 corners that Lug Nut did at SOT the PAX discussed (who could do and where it would be) the largest 4 corners workout in the 45 minute time frame. PAX concluded that it would depend on the group run ability, less workout on the corners and AO

4 hill seeking ground and pounders hit the little hill outside of BWES on Friday

Mosey to the bottom of the hill for COP

DQ’s, Helicopters, Imperial Walkers, Deadman Hangs, WWII’s and some other stuff

Mosey to the top of the hill with a stop in the middle for some lunges

Something like a triple check but really nothing like a triple check

3 PAX stay at the top and do called exercise, 1 PAX runs to the light placed on the hill. Once runner returns next runner up calls the next exercise

Mosey to the side of BWES for a real triple check YHC shadowed Rosie

BTTF for a quick Ring of Fire

Numbers / Names Tobit took us out

NMS:

YHC had big plans this weekend to head to Douthat State Park and was in such a hurry to get last minute items complete that the BB just slipped my mind. YHC Highly recommends this park for tons of great hikes