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.
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.
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.
Miraculously, 3 stealth Brothers In Arms were able to avoid the precarious Karen who’s known to roam the parking lots around JRHS. With no Karen in sight we were able to get in some tire flips and have some other fun like this :
Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC
THE THANG :
Mosey to playground and do 10 pull ups
Mosey to JRHS stadium
On the bleachers, perform Stairway to Seven : Start with 1 burpee at the bottom, 1 incline push up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times increasing reps of the burpees, incline merkins and squats by 1 each time so you reach a total of 7 each.
Mosey to football field and perform 1st & 10 : 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.
Mosey to JRHS parking lot in the back where tires are : Tire Flips across narrow width of parking lot, there and back
Mosey BTTF
Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)
50 WWII’S IC
DONE
Numberama
Namerama
COT : Prayers for Soul Train as he recovers from a calf sprain and Chaplain as he recovers from a cold
Sat June 4 Convergence at the Bridge at 7:30 am with cookout following – contact Vinny for more Deets
Sat June 4 Blood Drive at Epiphany Lutheran – contact Pigskin for more Deets
Ongoing OTB Sunday Evening kettle bell workouts at West End Assembly of God – contact Chaplain for more Deets
YHC took us out in prayer
NMMS : SUCK IT KAREN!
After some back and forth last night over whether Doozy was going to relinquish the Q and hit RAMM or stay on the Southside for TwinTeam YHC took the Q. Ultimately the planned start time was a little early With no plan for the morning, except stay off the wet grass, and 3 hard charging F3 men in tow, we headed off into the gloom.
A brief mosey to the JRHS main parking lot for a standard warm up. Stay in the lot to use the light poles for a few things. First touch a pole – partner up for 4-3-2-1 light pole touches with partner doing plank, squats, HRM, and Freddie Mercuries. Mosey to the light pole in northwest corner of the lot for 11s – merkins and Monkey humpers at each pole, finish at the track entrance. One lap for mumblechatter and come up with the next thing – BLIMPS on the track. – Mosey on back with a stop for ROF and some Mary to close it out.
It was a nice cool morning for a beatdown and we were able to avoid most of the pollen streaks created by the rain. Thanks for joining me
Anyone up for Rock and Roll with Chaplain tomorrow will be in for minimal running, I see a ground and pound in your future.
A trio of runners and bootcampers linked up at Twin Team for another round of comradery and physical challenges. Here is a brief summary for your viewing pleasure:
Mosey to the back of Bettie Weaver for Warm up: High knees, butt kicks, Karaoke, Arm Circles, Helicopters, Ukranian Soldiers, Hoppin’ Hillbillies, Hand release merkins, LBC’s.
On the back road: Lt. Dan’s – extended version. Followed by a curb crawl – man in the back breaks off and does 5 WWII sit-ups, then runs to the front.
To the track for 100 yard bear crawl.
Mosey to the field hockey field for Ab Challenge:
Run across the field and complete an ab exercise, run back and do 20 WWII sit-ups.
PAX completed the following: 25 Rosalita’s, 40 flutter kicks, 25 Heels to Heaven, 50 Alabama Prom Dates, 75 LBC’s – 100 total WWII’s. The field was a little moist!
Back to the flag for 1 minute of stretching.
Final Thoughts: Strong work by Florence and Doozy this morning. Enjoyed doing the underwater WWII sit-ups in particular. The running trio reported having the greatest run of all time.
-Good luck to Doozy and the Hanover crew at the Petersburg Half Marathon tomorrow.
-Florence is hosting a birthday Q at Rock and Roll tomorrow. Apparently multiple FNG’s may be involved. Florence is a tireless recruiter – dude will talk to anyone and everyone about our group.
-If you fartsacked this week, come redeem yourself at the Sunday night OTB kettle bell workout. 6:30 pm at West End Assembly of God.
A little mix up for April Fools Day for the 4 PAX that stuck around for the boot camp. After the 2 runners left us to get lost in Riverdowns North the boot campers began with a little Mary. A little trip in reverse around the AO with a start at the playground for 1 round of the Murph. Tribute to Honeymoon who considered putting the PAX through the Murph this week instead of last week but YHC already had the Q.
Travel the mean back streets of JRHS avoiding the oncoming bus all the way to the track. At the track push a couple rounds of the Mega-beast -2 full laps is one round. Squats and merkins. Easy mosey to the workout playground for a pull up rotation – 1 PAX does 5 merkins, others plank and do 10 merkins. Bypass the tires for the tennis courts and a bear crawl 4 corners on a tennis court. Next up some warm up with parking lot tracers in the bus parking lot. 4 rounds of burp in a box at the front entrance of the school. Finally some warm up of LBC, merkins, IW, DQ, SSH. Disclaimer and back to the flag.
No one really noticed since the middle of the workout is generally the same, but the workout ran in reverse with Mary first and COP warmup at the end.
Good times this morning. Have a great weekend gentlemen. Thanks for letting me lead you around this morning
2 wild and cray guys made their way to a Twin Team beatdown on the last Friday of the month expecting the usual Honeymoon lead pain fest but at 5:31 it was decided that a warm up was in order.
COP
DQ’s and away we went through JRHS parking lots and one lap around the track to the BWES playground.
YHC and Rosie alternated cadence on merkins and squats until 10 reps where complete along with the pull ups
Run back through JRHS track and parking lot
Numbers / Names YHC took us out
NMS: The Murph is always a tough beatdown but it’s nice to be able to see or track your improvement over time. YHC is still not able to do 10 sets of 10 pull ups but its getting better every time. Happy to have the time to talk about our family trip out west with Rosie who’s family is heading there in a couple weeks.