Tag: TwinTeam

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

4 SOJers hit the mean streets of Northwestern Chesterfield County for a little throwback route. 3 went to the south toward the river and the lone rucker headed into The Hill.

Keeping this one short due to lack of time today but the 3 ‘boot campers’ traveled 3 miles through Tarrington and most importantly down Twin Team. Plenty of stops along the way for a variety of arms, core, and legs.

I appreciate the company this morning gentlemen, apologies to House Party for dragging him into running when he thought he was getting a boot camp but I wouldn’t have hit that route if I didn’t know he could handle it.

Many announcements – see slack and other BB.

Prayers for Honeymoon and his family.

4 Brothers of the Gloom locked shields for a 24 degree beatdown. Since Tater was gracious enough to visit Twin Team again, YHC had to show him all this AO has to offer. None of the usual dog walkers roaming the streets were there to witness the following :

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

Mosey to playground

10 Pull Ups

Mosey to the road behind BWES that leads to JRHS

Make a stop for 25 Merkins

Mosey to parking lot outside JRHS football stadium

30 Squats with your heels elevated on the curb (Rosie took the chance to name this exercise Stiletto Squats. Really works the quads)

Mosey to pull up bars outside the stadium

10 Pull Ups

Mosey to the trail that comes out to the tires behind JRHS

Tire Flips from the pile to the end of the curb (about 40 yards) then repeato all the way back

Mosey to JRHS entrance in front

1 minute of flutter kicks followed by 20 Doozy Navy Style WWII’s (arms crossed over your chest)

Mosey to BWES entrance

25 Merkins

Mosey to the namesake Twin Team hill

25 Doozy Style WWII’s

Run up to the top of the hill

30 Merkins

Mosey back to bottom of hill

20 Doozy Style WWII’s followed by 30 Jump Squats

Mosey BTTF

30 Merkins

Squat Jump Holds (As a group, 10 Squat Jumps followed by 10 Seconds of Al Gore in Helix position. Repeato and decrease by 1 rep until you finish 1 rep)

1 Minute of LBC’s

DONE

Numbers, Names, YHC took us out in prayer

Prayers for all those on IR

Announcements : Tonight Lockjaw and Honeydo are rucking to deliver canned food (see Slack for details so you can drop off canned goods for them) ; 10k Turkey Trot run at Spider Run this Tuesday. Start at whatever time you need to be able to finish at 6:15 am. ; Happy Hour also this Tuesday at Hardywood West Creek at 5 pm or whenever you can get there

NMMS : Happy to have Tater and TryHard join Rosie and YHC at Twin Team. Tater likes the new scenery and TryHard needed a make up day for his missed alarm for The Forge.

5:30 and nobody in the BWES parking lot but the Handyman.

Grab the ruck vest and the rain jacket and head off in the pouring rain.

Got back to the truck around 6:45

YHC was pleasantly surprised to see Fudd, Tater, and a swolled up Crash Test Dummy emerge from the fog at Bettie Weaver Elementary this morning. It was time to show these fine gentlemen some southern hospitality.

Warm Up: Ran a lap past JRHS and back to the track at Bettie Weaver. Stopped periodically for some traditional warm up exercises – SSH’s, LBC’s, Ukranian Soldiers, Bruce Lee Punches, Imperial Walkers, Arm Circles.

Exercise One: The Full Body Workout

5 pull ups, 20 merkins, 20 jumpsquats, sprint to the other end of the field, 20 Heels to Heaven, jog back. x 5 rounds

Challenge: 50 Hand Release Merkins – stop when the first person reaches 50

Exercise Two: On Harambe Hill – Bear Crawl up, turn for 3 lunge walks and one broad jump, Crab Walk Down, turn and repeat. We made our way along the hill to the baseball scoreboard.

50 WWII sit-ups

Mosey back to the flag for 2 minutes of Monkey Humpers

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final Thoughts: Florence confirmed that this was not an impromptu West End takeover. Great catching up with Crash Test Dummy who is about to start EOD school for the Air Force. He is heading back to Florida on Saturday. Nice work by Fudd and Doozy who are battling back from injuries. As always, it was a great honor to lead this morning.

Honeymoon and Florence did the Murph : 1 mile run from BWES to JRHS with a lap around the track then continue to BWES playground. 10 sets of – 10 pull ups, 10 Merkins IC, 15 Squats IC. Reverso 1 mile run following same route.

Doozy and Doublemint rucked around the hood and schools then met up with the Murph crew on our way back.