Tag: TwinTeam

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.

11 for the Murph

Mossy around the school and the track for a mile to get to the main playground.

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot with several adding the hard way and a couple taking the normal route.  Twin team hard way is no joke!!  Total millage equaled 2 miles with a nice little beat-down in the middle.

3 HIM took on the Bert today to see how far they could get in 45 min. Mottos of the day were Good Form and You Vs You.

No warmarama. Mosey straight to JRHS track.

We got to the second set of 150 walking lunges on the back end of the pyramid (90 of those 150 completed).

Mosey BTTF for 60 WWII’s IC and 60 LBC’s IC. Cool down lap around BWES. DONE

Numbers

Names

COT : Prayers for Radar who has a pinched nerve keeping him sidelined; Chaplain’s last kettlebell workout is this Sunday at 6 pm at West End Assembly of God; School of Rock workout for 2.0s on Sat 5/28 after Rock N Roll; Memorial Day Convergence at 7 am at Tredegar Iron Works; June 4 Donate Blood and/or go to the Bridge

YHC took us out in prayer

NMMS : YHC was saving this workout in his back pocket for the right day when some HIM were there that wouldn’t mutiny. Doozy and Chaplain were the right fit 😉

Four South of the Border Twin Team regulars and one Tuckahoe Takeover Q piled into Bettie Weaver and accomplished the following:

Traveling COP down James River Drive:

SSH’s, Mosey, Helicopters, DQs, Mosey, Deadman Hang, LBC’s, Mosey, Scorpion Kicks (SOJ Favorite), Box Cutters, Merkins, Mosey

Traveling Lindsay towards river:

Carolina Dry Docks and Squats

Compounding Four Corners (SOJ Favorite):

Corner 1: 10 x Merkins

Corner 2: add 20 x Jump Squats

Corner 3: add 30 x Flutter Kicks

Corner 4: add 40 x Monkey Humpers

Mosey toward river and stop at wood guard railing for:

15 x Dips

15 x Incline Merkins

15 x Decline Merkins

15 x Incline Sit-ups (ouch)

Mosey to Kayak ramp and run up and down slippery steps three times

Mosey to picnic tables for 2 x 20 PLT’s each partner

Grab a Picnic Table for 20 step-ups

Mosey back up James River Dr and stop off for a Jack Webb of WW2’s with x 4 American Hammers. Stop at 6 WW2’s and 24 American Hammers.

Mosey a little further and stop off for some Mary: Heels to Heaven, APD’s, Rosalitas

Mosey to the grassy knoll and complete clockwork merkins of: 12 at 12 o’clock, 3 at 3 o’clock, 6 at 6 o’clock and 9 at 9 o’clock

Mosey back to the VSF for 30 seconds of Burpees.

Numbers, Names, Announcements and YHC took us out!

Announcements:

Blood Drive – see Pigskin

The Bridge – see Vinny

9/11 Lincoln Memorial steps – see Doozy

Memorial Day Conv. – see Gomer Pyle

NMS:

Great morning for yet another running bootcamp. Last Call enjoyed his second Kubota Q this week and had no complaints about the Compounding Four Corners. It was great to see Rosie, Doozy and Florence after quite a bit of time. Last Call, it was great to see you too, but I see you every week 🙂

No sunrise on the river, yet. Little too cloudy this morning, but it should be a spectacle in the next few weeks. Future Q’s, this is the time of the year to head to the river and see it at Twin Team!

3.0 miles for the workout, well done!

It was a pleasure leading you men this morning and thanks for welcoming a stranger to Twin Team.

Tuckahoe Takeover continues…

SYITG!

Kubota

The PAX was 4 deep on a humid morning at Twin Team. We didn’t travel very far, but still managed to put in some work. Here is a brief summary for your viewing pleasure.

Warm up on the basketball court: Arm Circles, Helicopters, Apple Bottom Poppers, Hand Release Merkins, LBC’s, High Knees (across the court), Butt Kicks, Karaoke, Dead Man Hang.

Mosey to Harambe Hill for Exercise Two:
Starting on the far right side, Bear Crawl up the Hill, pivot left – 5 Broad Jumps, Crawl Bear down, pivot left – 5 lunges. Continue pattern to the end of the hill.

Rd 2: Murder Gorillas across the face of the hill. Plank walk back.

*25 Heels to Heaven to rest the calf muscles.

Mosey to the School for Exercise 2:

People’s Chair – Indigenous People’s run. Everyone does People’s Chair, man in the back does 3 burpee’s, then runs to the front. Completed the back wall of the school.

Back to the Flag for Exercise 3: Quad Check
1 runner
1 Goblet Squat with kettlebell
1 Upright Row with kettlebell
1 WWII sit up with medicine ball.

Numbers/Names
Announcements: See Slack for info on upcoming workouts/Q’s at the bridge. Blood drive as well

YHC took us out.

Final thoughts: Twin Team is always a great way to wrap up the work week – it was an honor to lead. The newly minted Harambe Hill proved to be a fan favorite, or perhaps the opposite of that. Good luck to Gumbo on his house hunt and Boberry on his travels this weekend. There are a couple PAX and family members with serious medical issues – try to lift them up in prayer. Enjoy the weekend!

10 for the Murph and 2 for running. 

Mossy around the school and the track for a mile to get to the main playground.

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle.