Tag: TwinTeam

Just on the south side of the James River 5 of F3RVA’s finest gathered for some first F fun. Two goals for the day – 1) get in some practice for the Murph; 2) check the track to see if the start of football practice kept the gate open. We achieved both goals and enjoyed the cooler morning along the way.

Mosey over to the front office parking lot for a brief warmup and enjoy the new pavement with a few merkins on the way to the track. Yes, the Swamp is now open. There were some signs warning Flatline to stay off the field, well Flatline wasn’t named specifically but we know what they meant. Sticking to the track with a 4 corners forward and reverso.

Over to the playgound for the Murph Practice – half a round 5 pull ups, 10 merkins, 15 squats, then a sprint across the field and slow mosey (or continued sprint if you’re Doozy) back to the playground. Continue this for 15 minutes – Not sure how many rounds we got done but it was enough.

Closing out with Mary – highlight being the introduction of the Marching APD’s.

Always a pleasure to lead out here, most of us could use more pull-ups in our lives and Twin Team is one of the few where we have a chance so why not take advantage when we can.

-Doozy is heading up to DC on Sept. 11 to run the stairs of the Lincoln Memorial as part of a yearly tradition of the local F3 group and other regions – see him for more info

5 History majors made their way to the 70 degree and sunny Gloom of Twin Team to hear more about the legend of the Beast of Twin Team.

Mosey to the bottom of the hill for COP

DQ’s, Deadman Hang, Helicopters, Imperial Walkers, WWII

Mosey to the top of TT placing 4 glow sticks out along the way

After a brief explanation of what was about to happen and a discussion on who really would have been the first visitors to this area (Pioneers or Huguenots)

The story started:

While out on patrol and looking for the beast the PAX had to get under and around the brush that would have been common to the area at the time kind of like Crab Cakes (X6 at each stop) turn around at the 4th and repeto. Still fitting through the brush they had to slide on their backs somewhat like an LBC. Once they got through that something swiped at their feet and they had to jump as if they where doing JumpSquats. The jumping knocked them down so they had move forward kind of like knee raises. Once they reached the top of the hill this time they found that it was getting late and the beast was nowhere in sight, so they headed back to base. Along the way they stopped to pick up their markers, the first marker had gotten somewhat moved and they had to do something like a burpee to retrieve it. At the second marker their feet were getting stuck so they ran without moving like a Ball Dipper. At the third marker they had to rest but their legs where still moving kind of like Hello Dollies and at the fourth marker they heard a noise that scared them and they all out sprinted for about 100 yards +/- but moseyed the rest of the way back.

6 Burpees at THE END

Numbers / Names YHC took us out

NMS:

Posey has been up Twin Team before but never multiple times, he is not a fan! YHC likes this workout or the Sisyphus (which I hope will return soon Mr. Holland) but 1,000% humidity might not be the time for it.

Lots of guys on IR praying for healing, safe travels to Florence and prayers for families (marriages)

6 for the Murph at Twin Team this past Friday. #BigDataIntegrity

6 strong gathered in the gloom of Bettie Weaver Elementary to honor a fallen F3 brother. Nervous mumblechatter and a just a touch of humidity filled the air as we all knew what was to come. Here is a brief summary for your viewing pleasure.

Mosey to the basketball court for warmarama: Arm Circles, Helicopters, Ukranian Soldiers, Dead Man Hang, Hip Flexor Stretches, Wilson/Fudd’s wife, High knees, Butt Kicks, Karaoke x 2, Shoulder Stretches.

The Workout:

5 rounds of the following:
10 pull ups, 20 V sit-ups, 30 Merkins, 40 yd Broad Jump Burpees, 50 yd sprint, 1/2 mile run.

Back to the flag for Numbers, Names, Announcements, etc.

Boberry took us out.

Final thoughts: That was a tough one! I think we all finished 4 full rounds, with Doozy getting further into the 5th. Towards the end of the workout, Rosie noted that our broad jump burpees were actually about 55 meters. That’s just how we roll down here South of the James. Of course, YHC may have compensated with an embarrassingly slow final sprint. Prayers for Treehugger, the F3 Lehigh Valley member who recently lost his life. Also for Florence, who had to bail at the last minute due to COVID in the house.

Great work fellas! Enjoy the weekend

YHC was honored to Q my first AO outside of DaVille at Twin Team today. I have always heard great things about this AO and it absolutely held up to its name. 10 other F3 brothers decided to join the fun.

• COP – Mosey to the bus loop
  • SSH x 20
  • Helicopters x 10
  • Imperial Walkers x 10
  • Don Quixotes x 10
  • Arm circles small x 10, big x 5; Reverse
  • Shoulder taps x 10
  • Hand release Merkins x 10
  • Cherry pickers x 10
  • LBCs x 20
  • Copperhead squats x 10
• Suicides – Quick mosey to the basketball court for some 2 rounds of suicides.
• 4 corners – Mosey to the track next to the basketball courts
  • Corner 1 – 5 pull ups
  • Corner 2 – 10 Merkins
  • Corner 3 – 20 Squats
  • Corner 4 – 40 LBCs
  • 2 rounds
• Mosey to the James River HS side and the big field is locked. No problem, we improvise and mosey to the big parking lot. Starting at one end of parking lot do a Love Hill modified.
  • Partner 1 – Run to other end of parking lot and back
  • Partner 2 – Does exercise (bear crawl, lunges, broad jump burpees)
  • Once PAX hit the end, back to other end with exercises in reverse
• Mosey to the pull-up bars for some Bulkhead Special. Multiples of Pull-up x 1, Dips x 2, Squats x 3 all the way up to 5 pull-ups.
• Mosey to Bettie Weaver softball field for 1 round of 7 of diamonds with some burpees (won’t be a Bulkhead Q without some burpees)
• Mosey back to BW parking lot for a some MoM and stretching
• DTH took us out
• Notes:
  • I am very grateful for the Twin Team PAX for welcoming me and turning up. Great conversations and laughter as always. I will be coming back to check out the hill which we did not have time for.

6 Southsiders and 1 Traveler from the West Coast UNITED at Twin Team for another epic adventure. Here is a brief summary for your viewing pleasure:

Mosey to the basketball area for Warm up:
Ukranian Soldiers, Suzanne Somers (one side only), Arm Circles, Mummy Kicks, Alabama Prom Dates, Hand Release Merkins, Mario Jumps, Butt Kicks.

Back to the flag for coupon retrieval and Exercise One:

6 Exercises plus a runner.

Runner does a lap around Bettie Weaver. Others complete the following for the duration: Sumo Squats w/Kettlebell, Tricep Extension w/dumbbell, Shoulder press w/dumbbell, Lawnmower pulls with Kettle, WWII sit-ups with medicine ball, Balls to the Wall. We rotated until everyone had done each leg.

Mosey to Twin Team Hill for Exercise Two: On the way up, 10 flutter kicks (2 count) at the first mailbox. Add two to each additional mailbox. On the way down, same pattern but plank jacks.

Suzanne Somers on the other side.

Jumping Herpees to the end of the road, jog back. Lunge walk then mosey back to the flag.

Final thoughts: It was a great honor to welcome Chef Boyardee who is part of F3 Sacramento. Apparently that part of California may be less humid with minimal hills. Strong work by all today! A school employee walked past me as I was doing Balls to the Wall – only thing I could think to say was “just hanging out.”

A quartet of grizzled F3 veterans decided to prep for the holiday libations with a Twin Team beatdown in the thick Midlothian air. According to the dogs policing their respective yards, here is what went down.

Short mosey to bus loop behind Betty Weaver for disclaimer and warm up that included SSH’s, Helis, Cherry Pickers, Dead Man Hang and some Michael Phelps. Let us begin:

Seven of Diamonds: Brief mosey to the blacktop for exercises at each corner: 7 merkins, 14 WWII’s, 21 squats, 28 Imperial Walkers, 21 Mountain Climbers, 14 V Ups, 7 DQ’s. Sweat dripping from everywhere. Lets continue on::

Mailbox Roulette: Long Mosey over to Riverton Drive to explore a new area for YHC. Mailboxes on the left – 10 monkey humpers. Mailboxes on the right – 3 burpees. Brocode style all the way to the culdesac.

Moving Dora: Coming back down from the culdesac, partner up. One runs to James River Road and back, while partner does mobile exercise – Bear Crawl and Lunges.

BTTF for 1 minute of LBC’s along with 30 seconds of savasana.

Numbers, Names, Announcements: See Huttons preblast on the Batteau Convergence on Monday. BRR Teams starting up, Ruck in VA Beach this fall, F3 Retreat coming up. See Slack for Deets.

NMS: YHC had been looking at exploring Riverton Drive for a few weeks. Length and elevation were deceptive. Brutal slow climbing hill which the PAX crushed. Good mumble chatter before the holiday weekend. Daylight monkey humpers are always enjoyable and a great recruiting tool. Enjoy the day fellas and have a good holiday weekend.

The cord of 3 strands united at the weave and moseyed down to the riverfront for a COT. For those interested, I think this is close to a 7 min. mosey, took longer on the way back so that’s 33% right there. You’ve heard of 45 min. of Mary, the Pax started admiring the sunrise with 45 seconds of the following (timing provided by YHC’s Timex Ironman): Knee Hug, Walking Burpee, Plan, Forward lunge w/twist, wide merkin, star plank, LBC, LBC Hold, Diagonal Mountain Climber, Sky Diver (plank back extension). Pax then moseyed to the trailer parking area and did a triple check w/ Burpees, and Ukranian Soldiers. YHC audibled for a dips till dawn, 3 sets of 10, while admiring the still waters, then it was a the long Mosey back stopping at cross walks for a few 10 count exercises in cadence. This cord of three strands remained unbroken.

Count was easy

Namerama

Announcements Heartburn you were in our prayers.

5 dudes expected a Last Call Q got something they didn’t sign up for. YHC was coming in hot with a bag of tricks in tow after snatching the Q the previous evening. 530 hit and we were off. According to Michael McDonald it went something like this:

Looong mosey down to robious landing park. interrupted at each intersection by 10 of a PAX choice exercise for variety. Exercises included Imperial Walkers, Merkins, Hand Release Merkins, Side Stradle Hops, and WW2s. Short COP to stretch it out then mosey to the dock. Time to see what’s in the bag… Yacht Rock! several combinations of triple checks ensured with some smooth music to accent the lovely view on the water. We were running low on time but like my man Christopher Cross said ”its all right, I think we’re gonna make it”. so we “ride like the wind“ and were only a few minutes late to COT. Numbers? Names, Tobit took us out.

announcements: -SOJ takeover next week, cone on out and post, dont let the fear of jorts scare you away!

NMM

YHC only asked for the Q to head down to the water. Its a very small window when you can catch the sunrise on the James from Twin Team. Couldnt ask for better group of gents to enjoy the gloom with!

6 of SOJ’s finest got together at Bettie Weaver Elementary for another round of Twin Team action. YHC promised minimal upper body work due to extreme thumb socket soreness. Here is a brief summary for your viewing pleasure:

Mosey to the JRHS parking lot for Warm-Up:
Ukrainian Soldiers, Helicopters, Apple Bottom Poppers, Hand Release Merkins, Butt Kicks, High Knees, Karaoke x 2, Dead Man Hang.

Exercise One: River Ab Run – Mosey through Robious Landing Park to the River, stopping periodically for 25 count ab exercises:

LBC’s, Flutter Kicks, Partner Leg Tosses, Pole Smokers, American Hammers, Hello Dollies, WWII sit-ups.

Exercise Two: Triple Check
Runner bear crawls up the dock/stairs to the parking lot and back. Originally called Tooth Fairies, but this was determined to be too dangerous. Partner 2: Jump Squats; Partner 3: Dips.

Exercise Three: River Ab Run, the return. 25 count Heels to Heaven, Boxing Cockroaches (w/partner), Alabama Prom Dates, Freddy Mercuries.

Bear Crawl up the final hill, then back to the flag.

Numbers/Names/Announcements.

Last Call took us out with some powerful words.

Final Thoughts: Fun workout on a sneaky humid morning. Great job by all of the PAX! Gotta give it up to House Party – dude has been killing it since joining the group not too long ago. We ran out of time to show him Twin Team hill, which disappointed everyone. Keep up the good work!

Bridge workout on Saturday.
Prayers to the various group members with injuries, COVID, illnesses and other issues. Let’s lift each other up as much as possible.