Tag: TwinTeam

The air was cold, the owl was hooting, and the time was right for another exercise adventure………Twin Team style. To the best of my knowledge, this is what transpired.

Mosey to the front of BWES for Warm-Up:
-Don Quixotes
-Russian Soldiers
-Arm Circles
-Helicopters
-Cherry Pickers
-Incline Merkins
-Alabama Prom Dates
-LBC’s
-Dead Man Hang

Exercise One: Indigenous People’s Curb Crawl.
Man in the back breaks off for 20 plank jacks. We circumnavigated the island in front of the school.

Mosey to Twin Team Road/Hill for Exercise Two:
Run up the hill, 2 burpees at each driveway.
Run down, 5 WWII sit ups at each driveway.

-Wilson’s wife for some recovery. Mosey to the James River High field hockey field.

Exercise Three: Triple Check
-Lunge Walk across the field, run back.
-Flutter kicks
-Plank Shoulder taps

Back to the flag for numbers and names.

Announcements: Blood drive coming up. Relay in Hanover this weekend.
YHC took us out.

Final Observations: It’s been awhile since I made it up Twin Team hill – that thing is a beast! Great performances by the PAX this morning. In typical fashion, Doozy dusted us going up the hill. Very impressed with Crash Test Dummy – 18 years old and posting multiple times per week. Respect to you both.

In front of BWES there is a large boulder that says “Stay Positive.” I shamelessly used that as the theme of the workout and title of the backblast.

Make it a great one!

4 regulars and 1 distant friend from the northern regions assembled at Twin Team for what they may or may not have understood was going to be a Murph and the final addition of Doozy’s favorite workouts.

COP quick mosey under the cover in front of BW

DQ’s, Helicopters, Cherry Pickers

Mosey down to JRHS around the track one time and up to the playground behind BW

10 Pullups OYO, 10 Merkins IC, 15 Squats IC X 10 reps

Mosey back around the JRHS track and to the front of BW

Several minutes left

Merkin ring of fire PAX holds plank while each member does 10 Merkins

Ab ring of fire PAX holds frozen scrunchy frog while each member does ab exercise of his choice.

Numbers / Names Tobit took us out

NMS:

As the last addition of YHC’s favorite workouts came to an end I reflected on how these 4 workouts over the last 4 days where my favorites but I also realized its not really the workout or the AO that makes them great. It’s getting to hang out with some of the best group of guys that push me to get better each day. Thank you for all the birthday wishes and for just being there each and every day rain or shine.

Your Humble Correspondent (YHC) pulled up in the gloom and saw only one other car in the parking lot of Twin Team. Being the first time back to Twin Team after a COVID hiatus year (almost on the 2 year anniversary of my first post Apr 12, 2019), YHC was hoping for larger numbers, but it was a great opportunity to get to know a newer PAX (Crash Test Dummy).

At 5:30, 2 PAX emerged from their vehicles and a hot potato was called, meaning CTD would get his first chance at leading (part of) a workout. Apparently other PAX have been encouraging him to consider signing up to Q, but this was probably not the day he was expecting to do it!

Oh well, no better way to learn than by doing! As the more experienced PAX (though still in hate years, at 39 – until August), YHC took the hot potato first.

THE THANG:

Mousetrap Q1:

Mosey to back of school for the disclaimer, and warm up:

• SSHs, Russian soldiers, don quixotes, windmills

Mosey to check for stragglers (there were none), then around to the playground for a “Mini Murph” (3 rounds):

• Pull-ups x10, merkins x20, squats x30

CTD Q1: (first ever!)

Mosey to bus loop for “Bus loop of pain”/ “5 corners”? Does a loop have corners?

• 5 stops around loop: 10 WW2s + 3 burpees at each stop (2 laps)

Mousetrap Q2:

YHC asked CTD if he liked sports/basketball – he said no, so as a joke, YHC decided to Mosey to basketball court for suicide “jump shots” to test his basketball skills.

• Suicides across the basketball court stopping to “shoot” 3 jump shots (jump squats) at each distance: Free throw line, half court, opposite free throw line, baseline

CTD Q2:

Mosey back to the flag for parking space animal suicides:  bear crawl out / crab walk back (2nd, 4th, 6th line)

Mousetrap Q3:

2 Minutes of Mary:

• Alabama prom dates x20
• LBCs x20

Circle of Trust (COT):

• Numberama (2!)
• Name-a-rama
• Announce-a-rama
• YHC closed us out in prayer

NMS:

It was a good beatdown, way better than YHC would have done if it was a solo workout! Thanks so much to Crash Test Dummy for posting this morning. Glad we could connect, and YHC was able to pass along a few tips about Qing and encourage CTD to continue posting and becoming a High Impact Man (HIM).

See You In The Gloom! (SYITG) – MouseTrap

Bullseye and Doozy joined YHC at Twin Team this morning for a chilly, windy, Good Friday hot potato. It’s always 70 and sunny somewhere…it was not at BWES. Here’s what went down.

Tobit Q:

Mosey to back circle for COP:

SSHs, DQs, Russian Soldiers, Helicopters, Cherry Pickers, LBCs, Flutter Kicks

Head towards the blacktop.

Four Corners Ladder/Prostitute

Corner 1: 10 Merkins

Corner 2: 10 Merkins, 20 WWIIs, Back to corner 1

Corner 3: 10 Merkins, 20 WWIIs, 30 Squats, back to corners 2 and 1

Corner 4: Add 40 2-count American Hammers and replace WWIIs with LBCs cause that was just taking too long

Bullseye Q:

Mosey over to bus loop for…

Curb Crawls

Bear crawl, 5 jump squats, crawl bear, 5 inch worm merkins, repeato with 4 3, 2, 1 reps

Mosey to front of BWES for dips and wall sits (2 rounds)

Doozy Q:

Staying on the wall, we did some horrible exercise that DTH introduced to Doozy (x25). Legs were jello afterwards.

Triple Check

Partner 1 runs the bus loop, while partner 2 does LBCs and partner 3 does squats.

And it wouldn’t a Doozy Q without Man killers.

BTTF for 1 Minute of Mary (Alabama Prom Dates and Hello Dollies).

Names, numbers, announcements, prayer requests, YHC took us out.

NMS: Feels like we got a lot done in 45 minutes. It seems strange that after only a week or so of more spring-like weather that our bodies just outright reject a return to the cold. YHC hung out in the warmth of the vehicle until 5:29:30. Knowing it was not gonna be quite 70 this morning prompted YHC to put his name on the Q sheet (needed some definite motivation to break out of the hold of the fartsack). By the time Doozy’s man killers rolled around, the PAX was definitely feeling warm. Some light mumble chatter this morning. We talked some about April Fool’s pranks. Yesterday, YHC and M tied our 2.0s shoes together (he wasn’t amused).

Today is Good Friday. And for the second year in a row, YHC and family won’t be making it to church. While YHC prefers a spring like Holy Week, it seems fitting that the day we remember our Lord hanging and dying on a cross would be a little colder.

Thanks to Bullseye and Doozy for joining YHC this morning and helping me lead.

Enjoy the weekend fellas…and Happy Easter! Peace!

4 faithful took advantage of the perfect temps at Twin Team. The rain held off but the PAX found plenty of mud. We did:

COP in front of stadium: SSH, Don Qs, Imperial Walkers, Merkins, LBCs. Over to covered area benches. Partner up: One pax runs parking lot length & back while other does: Box Jumps, Dips, Donkey Kicks.

Mosey over to stadium for catch me if you can: Bear Crawl & 10 HRMs, Lunge & Jump squats, Crab Walk & 2 burpees. Backwards run & 10 HRMs. Stop for some mary then over to BWES playground. 5 sets of: 6 Pullups & 12 Squats. Over to mini-blacktop for karaoke & burpees. start at 2 then increase by 2 up to 10. Back over to front of BW for Peoples chair & 20 merkins. Finish back at flag with Pickle Pounders.

NMS: Before the beatdown Doozy shared that he was worried about being late this morning but still was the first at the AO. Doozy and Swirly both take securing the AO seriously. Not a ton of mumblechatter this morning, all just enjoying the perfect 62 degree weather. Safe travels for Doozy to SC. On the partner work somehow the 2 speedsters Tobit and Doozy ended up together.

Announcements: Blood Drive 5/1. DaVille relay coming up.

Suboptimal weather conditions could not prevent the Doozy/Chaplain combo from dominating at Twin Team, and at life in general. The teenagers streaming in for early morning practice, and the random dude walking his dog can testify to my account.

Mosey to the high school in search of shelter.

Warm ups: Russian Soldiers, Imperial Walkers, Helicopters, Don Quixote’s, LBC’s.

Exercise 1: 7 rounds up and down the covered sidewalk area.
-Bear Crawl, 25 Hello Dollies
-Plank Walk, 25 Rosalita’s
-Crawl Bear, 25 Freddie Mercury’s
-Flying Nun, 25 WWII’s
-Broad Jumps, 25 Heals to Heaven
-Fiddler Crabs, 25 LBC’s
-Bearpies, 25 Alabama Prom Dates.

*Might have mixed a couple of these up.

Exercise 2: Dora
Partner up to complete 100 Hand Release Merkins, 200 Copperhead Squats, 300 Gorilla Humpers. Alternate running up the parking lot to the light and back.

Audibled out of my planned hill workout due to mud

Mosey to the back of Bettie Weaver for running drills:

Up and back – Bernie Sanders, Side Shuffles, Carioke, Butt Kicks.

Back to the Flag for Numbers/Names/Announcements. YHC took us out in prayer.

Enjoyed some great conversations with Doozy this morning. The weather was a little crazy, but we made it work. There are actually a lot of people rolling into James River High School at this early hour. Pretty sure seeing us Gorilla Humping was amongst the highlights of their week.

–

7 HIMs sought out ideal conditions at Twin Team only to discover we were a few degrees south of 70. As the mumble chatter discussed Coach K COVID Protocols and UVA and Carolina’s continued dancing in Greensboro, YHC shared the numbing realization of leaving the YHC’s Garmin on the charger while cruising down the James River Bridge. With iPhone in hand, it was go time as the clock struck 5:29.

Mosey up towards Twin Team hill only to yell “Psyche” and then mosey back to the bus loop. No Twin Team hill this week.

COP

Circle up for dead man hang, imperial walkers, scorpion kicks, LBCs, helicopters and arm circles (and reverso). Warm? Let’s Boogie.

The Thang

Exercise I: Countdown Ladder

Bearcrawl from the baseline to the other baseline then perform 10 reps of all six exercises: Jump squats, monkey humpers, hand release merkins, carolina dry docks, reverse crunches, box cutters

Lunge back and perform 9 of the prescribed circuit, repeato down to 1 rep of each.

algore for the six (including some Broga Bendin’)

Exercise II: Down the Line

Pax peoples chairs along the school while the pace car sprints to the other baseline and bar (ala suicide). repeato twice

Exercise III: Triple Check

Fake mosey to the activity field only to circle back to the ball court

Pace Car runs the court loop, Plank Jacks and LBCs for the exercises

Exercise IV: Bus Loop Murder Gorillas

Courtesy of Last Call’s HoeDown Q, the PAX wondered about the infamous Murder Gorillas…. so we did them.

Mosey back to the flag for 4 MOM and a Merkin ring of fire as a PAX.

Numberama, Namerama, YHC took us out.

It’s been a while since YHC has Q’d and been even longer since YHC has written a back blast. Appreciate the PAX for not only bearing with YHC this morning, but also for the continued support of the Greater F3 Community over the last year and beyond. As YHC shared, YHC was one of the many who was “dead in the water” this time last year with the great unknown of the global shut down. Growth comes from adversity and struggle.

YHC continues to count so many blessings. Let us all give us thanks to the countless folks that have kept this community and nation pushing forward during these trying times. Amen.

4 fearless stallions awaited the strike of 5:30am. Time hit and we were off. One came in just at time, as such, one PAX went back for the six. Leave no man behind, and leave no man where you found him. According to the flag team at Bettie Weaver, this is how it went down.

Mosey to the bottom of Twin Team Ln for:

COP (IC)

• Merkins
• Peter Parkers
• Invisible Jump Rope
• Jazzercise
• Russian Soldiers
• Dead Man Hang variations
• Collard Pickers
• Dead Bug Legs
• Boat Canoe
• Pretzel Twists

Mosey to the top of Twin Team Ln for:

The Batwing AKA COP part deaux (IC)

• 20 arm circles
• 20 circle arms
• 20 seal claps
• 20 overhead claps

Mosey down and around to the 4 playgrounds for:

Exercise and a lap including Pistol Squats and Jerkins

Mosey to the wall of the school for 3 rounds of the following exercises:

• Wall slides
• Donkey Kicks
• Chicken Peckers

We did 30 reps each, 20 reps each, then 10 reps each.

Mosey BTTF for 5 Minutes of Mary… Alabama Style, AKA

• Alabama Prom Dates
• One-legged Alabama Prom Dates
• Marching Alabama Prom Dates

Little bit of time left so we took turns calling out exercises. Highlights included Superman, American hammers, crunchy frogs, and reverse crunches.
names, numbers, announcements (below) YHC took us out

NMM

Really enjoyed it this morning. Thanks gents for keeping twin team alive Strong works today as well. Good to get to the top of the hill. YHC has compassion for the PAX affected by the harrowing nature of the apparent crop dusting that occurred in the gloom.

5:25 and YHC gets a text from Doublemint “this isn’t Thursday” with a picture of the Forge in the background.

5:30 YHC and Tobit hit the ground running

Mosey to JRHS for COP

DQ’s, Cherry Pickers, Helicopters, Imperial Walkers

Mosey to far parking lot for some Man Killers

Parking lot crawls starting with 5 lots Inchworm merkins back to the start with Crawl Bears merkin at every line followed by 10 lots Bear Crawl with increasing merkins by 1 at each line return to start with Crab Walk and increasing LBCs at each line.

Mosey to the track

Modified Catch me if you can, one partner runs to the opposite side of the track while other partner does exercise (X4 halves or 2 full laps)

Mosey to the playground at BW

11’s Pullups and Merkins

11’s Hanging crunches and LBCs

BTTF and see Doublemints ride in the BW lot to join us for numbers and names / YHC took us out

NMS: YHC had this workout planned in advance and decided it was going to get done even if it was a solo mission. Luckily Tobit decided that he couldn’t take the chance of YHC doing a solo workout and YHC is happy that he joined in on the fun. Hind site YHC should have texted back Doublemint to let him know which way the PAX of 2 where heading. Doublemint ended up on a wild goose chase on top of Twin Team and then going in reverse looking for the PAX.