Tag: TwinTeam

3 locals and 1 traveler met at BWES this morning to see what Doozy might have in store

Mosey to the playground for COP

Hang from a bar and stretch those back muscles, DQ’s, Helicopters, Imperial walkers, Merkins, LBC’s

5 Pull-ups, 10 merkins (X3)

Mosey to basketball area

Four corners (prostitute) – 10 Burpees, 20 squats, 30 lunges, 40 calf raises

Mosey to JRHS parking lot

Parking lot crawls, bear crawl to the first line do 1 merkin, bear crawl to the second line 2 merkins repeto until 10. What goes up must come down crab walk with LBC’s at each line increasing by 2 until 20

Mosey to the Swamp for some man killers on the track

Mosey back towards the flag stopping on the small grass hill between JRHS and BWES

Bear crawl up with 5 jump squats at the top, crawl bear back down with incline Merkins at the bottom (X3)

Mosey BTTF – 5 burpees OYO

Numbers / Names YHC took us out

NMS:

Great to see Blue Moon all the way down on the south side. YHC will be traveling out of state this week so I will miss seeing him at other south side AO’s but I’m sure the regular southies will take care of him, I’m sure. YHC did not realize until it was all over that Blue Moon hadn’t been to the name sake Twin Team or the routine might have went a little differently.

Two twin team regulars and a semi-regular Summer tour Q set off to fine a section of the AO with humidity less than 90. Along the way we did:

COP: SSH, Don Qs, Russian Soldiers, Merkins, LBCs. Mosey down to the stadium. Triple check on the bleachers of: Runs steps and down, Dips, & Freddy Mercurys. Head over to visitor benches for 4 rounds of: 30 BenchKicks and 15 Derkins.

Down to the field for few rounds across: Bear Crawl & Lunge, Crab walk & backwards run. Imperial Walk(er)ing. Then head up to BWES field for: Pull Up and Jump Squats, 4 rounds. Another Triple check of B2TW and Donkey Kicks on the BW blacktop then over to front of school. Some Mary then back to flag for one last thing: Burpee Escalator. Start with 8 Burpees in 1 minute, then 9 in next minute, 10 in 3rd, 11 in 4th, and 12 in 5th minute. Totals of 50 burpees in 5 minutes.

NMS: Small but solid PAX this morning who flew through all the Q could think up. YHC always enjoys the Q there since there is so much ground to cover. Been a while since we’ve done that Burpee Escalator and doing it at the end of a beatdown in July is a solid push. Way to push this morning Last Call and Doozy!

Announcements: Hitch welcome Sausage Party tomorrow (see Slack) and Squirrels baseball F3 night on 7/31.

YHC fought off the fartsack to make amends for a missed Q from the week prior only to find a few regulars and runners had opted for vacation. According to the Doe and her fawn, here’s what transpired.

COP

10 burpee buy in for the missed Q and mosey down to the track aka JRHS’s The Swamp.

The Thang

Opting to remain dry following last night’s monsoon, the Q called for track intervals with a 4 corner mix.

2 miles on the track.

first mile – light jog straight-a-ways, run curves (75% pace)

second mile – light job straight-a-ways, run curves, 15 merkins first corner, 15 monkey humpers, 15 plank jacks, 15 SSHs

mosey to the bball court at Bettie Weaver

front lunge the turkey tracks, side lunge the baselines

mosey back to the flag for a couple minutes of mary and some bro stretching.

This morning was YHC’s first encounter with a solo gloom. Between a light drizzle, thick blanket of humidity and headphones pumpin’ some good tunes, conditions were prime to leave it all on the field.

Announcements:

7/3 – 7am Dogpile Convergence (CB on Q)
7/6 – 3rd F Virtual 8PM (see slack for zoom link)
7/8 – F3RVA Town Hall at 8pm (location TBD)
7/10 – Puppypile following Dogpile
7/17 – Hitch House Party at 5:30pm
7/31 – F3RVA Family Gather for a Flying Squirrels Game (DM BoneThugs)
8/3 – Ultimate at Heartbreak Ridge
8/14 – Puppypile following Dogpile

SYITG

2 ground and pounders made their way to Twin Team for a Wojo beatdown! 5:30 and no Wojo, with that Doozy takes the Q with Crash Test Dummy following along.

COP on the basketball court behind BWES

DQ’s, Helicopters, Imperial Walkers, Russian Soldiers, Dead Man Hang

Stay in the corner for a four corner start

10 Merkins, 20 LBC’s, 30 squats, 40 Lunges

Four corners Prostitute

10 NH Merkins, 20 Merkins, 30 Shoulder Taps, 40 Plank Jacks

Mosey to bus loop

Partner 1 run around the loop partner 2 does called exercise (X4)

LBC’s, Sugar Sticks, American Hammers, Scrunchy Frogs

Mosey to front of BW for elevens

Using the benches start with 1 Dip, run to other bench 10 Incline merkins, Bernie back

Mosey to teacher lot for parking lot crawls to 10, start with one merkin at the first line bear crawl to the next increase the merkins by one each time

What goes up must come down Lunges and squats on the way back increasing by two at each line

BTTF

Numbers / Names YHC took us out

NMS:

Wojo was on the Q sheet for this morning but Crash and YHC made the best of it when 5:30 hit.

Five strong assembled at Bettie Weaver Elementary for another beatdown that we like to call Twin Team. Spirits were high as we eagerly anticipated another 45 minutes of fun in the gloom. Here is a summary for you viewing pleasure:

Mosey to the basketball court for Warm-up:
-Don Quixotes, Russian Soldiers, Imperial Walkers, Helicopters, LBC’s, Hand Release Merkins, Dead Man Hang.

Mosey to the hill near the baseball field for Exercise 1:

One PAX traverses across the hill doing Gorilla Killers (Killer Gorillas?), then running back. Other PAX completed exercises together for the duration. Rotate to the next person and repeat.

Exercises completed included: Squats, Plank Jacks, Carolina Dry Docks, Hold Elbow Plank, Jump Squats, Lt. Dans, Flutter Kicks, Alternating Shoulder Taps, Dying Baby Cockroaches and Freddie Mercuries.

Mosey to the BWE track/field for Exercise Two:

Complete 4 times around the square field, alternative exercises on each side,
Round 1: Bear Crawl, Side Shuffle, Bear Crawl, Side Shuffle.
Round 2: Lunge Walk, Butt Kicks, Lunge Walk, Butt Kicks
Round 3: Broad Jump, Carioke, Broad Jump, Carioke
Round 4: Crab Walk, High Knees, Crab Walk, High Knees.

Mosey to the front of the school for 20 count Heals to Heaven, Incline Merkins, and Dips.

Back to the Flag for numbers, names, and announcements.

YHC took us out.

Final Thoughts:

We had some excellent individual performances today.

I did not realize Bullseye was so strong at bear crawling – very impressive.

Did Offshore play basketball back in the day? He seemed to be way out in front on the broad jump section.

Crash was flexing his numbers knowledge – young man has a bright future.

Doozy was Doozy – he’s fast.

I enjoyed leading! Make it a great one.

2 Boot Campers and 3 runners made their way through the drizzle to grace the Gloom at Twin Team

Mosey with the runners but break off at the JRHS

COP

DQ’s, Helicopters, Imperial Walkers, Copperhead Squats and some other stuff

Parking lot crawls

10 up Bear crawl increasing merkins at each line

10 down crab walk increasing 2 LBC’s at each line

5 up Peter Parker style (6″) increasing merkins at each line

5 down lunges increasing 2 squats at each line

Mosey to next student lot

Four Corners using light posts as a guide 10 LBC’s, 20 Carolina dry docks, 30 American hammers, 40 ???

Mosey to next student lot

Four corners around the outer perimeter 10 calf raises, 20 ball dippers, 30 monkey humpers, 40 plank jacks

Mosey to BWES playground

quick elevens – pull ups and merkins no run between

Mosey to bus loop and find bases set up for a kickball infield on the black top with a pitchers mound

Partner 1 on the mound partner 2 on home plate, partner 1 does 20 Carolina dry dock partner 2 does 20 2 count shoulder taps. Partner 2 goes to first partner 1 goes to home. Swap exercises, alternate exercises at each base

BTTF get in 5 Man Killers before time is up

Wojo and YHC talk while waiting for the runners to return

Numbers / Names YHC took us out

NMS

Great day for a beat down but extremely muggy. While talking after the COT YHC was reminded the he and Wojo graduated from the same High School in Charlotte, NC though a couple years apart. It’s always interesting to see how lives and paths have crossed over the years and how we may really never know it until later in life.

4 fearless warriors shook off the rain and looked for owners of the other f3 sticker cars in the lot, never to find them. We did find ample ab work:

COP: Invisible Jumprope, Don Qs, Imperial Walkers, Merkins, Flutterkicks. Mosey to field for 11s: Pullups and V-Ups.

Head down to baseball stands for 3 rounds of: 30 Benchkicks & 15 Derkins. Find shelter at the concession stand with: 30 Squats & 50 LBCs. 3 rounds. Back up to the field: 3 Rounds of 25 PLTs. Then bear crawl width of field.

BW blacktop for 3 rounds of Lunge across & 10 HRMs, Crab Walk back then 20 Jump Squats. Call time before done and back to flag. YHC took us out.

Annoucements: HDHH on 6/23 at Hardywood West Creek (not Hardywood’s Amelia which is totally different).

NMS: Small group with 3 speedsters wore the Q out this morning. Offshore posted making this a mini-Tuckahoe takeover, he said it was worth the drive for a beatdown instead of a run. Doozy made the 11s look easy.

This morning marks 6 years since YHC’s virgin post at 45MoM. Thank all of you for making me into a much better man over that time. This week at the Honeydo household has been very difficult and I can only wonder how Sad Clown Honeydo would have struggled to handle this week or even this last year of COVID.

Three amigos converged to celebrate the Q’s 16th wedding anniversary, so naturally, it was 16 of everything. Here’s how it’s told by the OTB SOJ runners who filled the BWE parking lot but were nowhere to be found.

The THANG:

COP #1:

• Warmerama on the BWE soccer field in the usual DTH fashion, except everything was x16 reps in cadence

COP #2:

• Mosey down to the track
• x4 laps completed, with x4 stops per lap, completing x16 reps at each quarter
• Each lap had: x16 Burpees, x16 2-ct American Hammers, x16 2-ct Ball Dippers, and x16 Dolly’s

COP #3:

• Mosey over to the parking lot
• Polar Bear x16 parking spaces, completing x1 merkin at each line
• Reverso with lunging all the way back with x1 squat each line

COP #4:

• Mosey back to the Flag the long way around and finish off the morning with variable 16-count Mary

COT:

• Counterama # 3
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS: Beautiful morning for a threesome with a couple SOJ studs. After 16 years in the saddle, YHC needs a little bromance here and there. So it was sweet sixteen of everything and turned out to be a decent beatdown – thanks Doozy for some exercise suggestions on the track. YHC hadn’t planned a routine like normal…just knew it was gonna be 16 of everything and we’d do some laps and burpees. As YHC will be out of town for a weekend of beer, brats, and fishing, it was a good thing to get smoked on the front end. The SOJ runners had arrived before we did and were still beating the streets by the time we left…probably lost somewhere in those Salisbury suburbs. As Buzzkill pointed out, the summer heat and humidity is definitely here. SYITG, DTH