Tag: TwinTeam

  • IPC Week 2 : Belle Ringer

    2 Iron Bros had a date with Cindy. She’s a mean old bessie. Here’s what happened :

    THE THANG :

    Setup 5 Cones in the shape of a Star. Place another Cone in the middle of the Star. Each outside point of the Star should be 25 yards from the middle of the Star.

    Starting at the center cone (cone 1):

    5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.

    5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.

    5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.

    5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.

    5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.

    This completes 1 Round or 125 reps. Count Total Reps completed in 45 minutes.

    DONE

    Numbers, Names, Machismo took us out in prayer after COT

    Prayers for Chaplain’s back and DTH’s shoulders.

    Stats : Machismo completed 535 reps. YHC completed 514 reps.

    NMMS : This was a really tough workout. Extremely hard to maintain good form. YHC’s grip faded fast. The “We’re Not Worthy’s” were the worst in my opinion even though there was only 10 reps of them each round.

  • IPC Week 1 while Doozy Runs

    3 Iron PAX and 1 Runner descended upon BWES. Here’s what the lunch lady observed :

    Doozy ran around parts unknown and eventually met up with us at BWES parking lot. Here’s what the Iron PAX did :

    Care Bear Squared : Done using a square area. Bear crawl forward 25 yards to first corner then do 25 Squats. Bear crawl left 25 yards to second corner then do 25 Merkins. Crawl bear backwards to third corner then do 25 Big Boi Sit Ups. Bear crawl right 25 yards to fourth corner then do 25 Burpees, which completes 1 Full Round. Count your Total # of Reps completed in 45 Minutes.

    DONE

    YHC forgot to do Numbers and Names but did take us out in prayer

    Announcements : See Slack as there are many. Good luck to the BRR folks. The F3RVA 8 Year Convergence is Sat 9/24 at Grid Iron 7:30 am then later on that same day is the Retreat (contact Gomer for Retreat address)

    Stats :

    Fiona (Got a late start and did modified version) : ~400 Reps

    Crab Legs (regular version) : 475 Reps

    Florence (regular version) : 575 Reps

    NMMS : T Claps to Crab Legs posting twice this week in his first week of F3. Little did he know that Today would be IPC…Let it be known there was no deception on YHC’s part. He just looked at the schedule online and wanted to post at Twin Team.

    Great to meet Fiona and to see Doozy

    YHC ate like crap last night and woke up during the middle of night thinking I was going to spill merlot. I was worried this morning I might also spill merlot before and/or during the workout but thank God I didn’t. In fact, maybe the extra calories helped?

    Proverbs 11:17-19 NIV :

    17Those who are kind benefit themselves,

    but the cruel bring ruin on themselves.

    18A wicked person earns deceptive wages,

    but the one who sows righteousness reaps a sure reward.

    19Truly the righteous attain life,

    but whoever pursues evil finds death.

  • IPC Week 0 : Fat COE Sandwich

    4 Iron Bros took on IPC Week 0. Workout was the following :

    5 Rounds of : 20 Coupon Thrusters, 20 Merkins

    3 Rounds of : Bear Crawl out 100 feet then Broad Jump Burpee back 100 feet (Each Broad Jump Burpee was 3 Burpees and 5 Broad Jumps)

    5 Rounds of : 20 Coupon Thrusters, 20 Merkins

    DONE with time to spare

    Numbers, Names, YHC took us out after COT

    Stats :

    Chaplain did Standard Workout using 30 pound kettle bell – 32 minutes

    Boberry did Modified Workout using 35 pound dumbbell – 34 minutes

    Florence did Standard Workout using 35 pound dumbbell – 35 minutes, 58 seconds

    Machismo (FKA Juanita) did Modified Workout using 35 pound cinder block – 37 minutes, 25 seconds

    NMMS : Great job to all who posted this morning. That workout would’ve sucked even more doing it solo. This was the first time I felt confident that I maintained good form through an entire IPC workout. As David Goggins would say, “STAY HARD!”

  • Righteous Murph

    3 humble and upright brethren attacked the day with the monthly Murph to pursue righteousness. 1 mile run from Bettie Weaver down James River Rd to JRHS. Do a lap around parking lot and continue to Bettie Weaver playground. 10 sets of : 10 Pull Ups, 10 Merkins IC, 15 Squats IC. 1 mile run back using the same route.

    Mary with time remaining : YHC led 30 Standard Sit Ups IC, Tobit led 20 American Hammers IC, Rosie led 10 Marching Alabama Prom Dates IC (ask Rosie for demonstration next time you see him)

    DONE

    Numbers, Names, YHC took us out after COT

    Prayer Requests : Tobit has a friend whose mother is in bad shape with a brain bleed. ; YHC’s baby girl Rose has Lyme Disease from a tick (It sounds worse than it is. We got her on a prescription antibiotic quick)

    Announcements : Flannel attire for DogPile tomorrow for Honeydo’s grunge Q. YHC is heading to Crucible after DogPile for Anthrax’s Q there. Fireman Ed has the Q at Grid Iron tomorrow and Snuff has the Q at Rock N Roll.

    NMMS :

    Proverbs 11:2-4 NIV : “When pride comes, then comes disgrace, but with humility comes wisdom. The integrity of the upright guides them, but the unfaithful are destroyed by their duplicity. Wealth is worthless in the day of wrath, but righteousness delivers from death.”

  • Happy Birthday Pop

    Happy Birthday Pop

    YHCs grandfather (Arlett Franklin Edwards, Jr.) was born August 19, 1922 and left this world on June 13, 2022 (just a little more than two months shy of his 100th birthday). Five HIM joined YHC at Twin Team this morning to help pay tribute to a man that inspired me more than I can ever express. Here’s what went down this morning:

    COP:

    Burpees x 8

    SSHs x 19

    Merkins x 19

    LBCs x 22

    Burpees x 6

    DQs x 13

    Helicopters x 20

    Cherry Pickers x 22

    Mosey to jungle gym for Morning Call:

    Plank up in a line. First PAX member does five pull-ups and the rest of the PAX does a merkin for each pull-up. Repeat for all.

    Crawls and WWIIs: Starting at the end of the field, 1) army crawl to somewhere that looks like 25 yards and perform 10 WWIIs, 2) then bear crawl to the 50 and do 15 WWIIs, 3) crab walk to the 75 and do 20 WWIIs, 4) polar bear crawl to the end and do 25 WWIIs.

    Mosey to black top for Millennial (or 10 100s): Exercise is called. First person to 100 ends the round and PAX runs to the other end of the black top for the next round. Exercises included American Hammers, Jump Squats, Merkins, Shoulder Taps, Flutters, Burpees (done as a collective), something kind of like Peter Parkers, Squats, and two more I can’t remember.

    BTTF for 5 minutes of Mary: Rosalitas, Crunchy Frogs, Alabama Prom Dates, Dying Cockroaches, and something else.

    Numbers, names, announcements, prayer requests, YHC took us out.

    Announcements: F3RVA retreat coming up (see pre-blast for details), Labor Day Convergence at Dogpile (7am)

    NMS: YHC is gonna admit it, today is tough. Pop was a constant in my life for 42 years and a HIM that inspired me to work hard. YHC is grateful for the HIM of F3RVA that also inspire me to be a better version of myself. Special thanks to those that endured my tribute to Pop this morning.

    Pop was a very proud WWII vet serving in Europe from 1942-1945 with the Army’s 2nd General Hospital 44th Evac Hosp. His constant stories of those good ole days always served to remind me why they call his the greatest generation. He owned a tv and radio repair business in Danville for many years…and although he shut down that business in the 80s, he kept working until he was 90. I never met a man that worked as hard as he did. He was married to my grandmother for 75 years before she passed in 2021. He truly missed her and I suppose it makes sense that he followed her as quickly as he could.

    Have a great Friday fellas! Hug your families and let the know how much you love them. Peace!

  • Murph Practice

    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

  • Search for the Beast of Twin Team Part 3

    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)

  • Murph Friday 7/29

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

  • The WOD is not Hard Enough

    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

  • Look at me when you’re dipping

    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.