Tag: TwinTeam

  • Visit to the Namesake

    An empty slot on the Q sheet normally means a hot potato is in order but YHC took today’s potato Swirly style. A couple new faces at Twin Team so why not show them why we named the AO after a back road.

    A quiet crowd awaited 0530. Not a minute sooner (looking at you OC) we moseyed to the bus loop for a quick warmup before backtracking and heading to the bottom of Twin Team, stopping along the way for various exercises. The main event is a modified Jacobs Ladder on the hill. 10 strides, 1 burpee, back to the start for 10 box cutters. 20 and 2. Repeat up to 70 and 7, always with 10 box cutters at the bottom. Sorry Offshore, next time we’ll increase the exercise at the bottom appropriately. Since we made it nowhere near the top we (the Q) decided to make it way up there. First 30 seconds of uphill sprint, stop for some Mary. Run the rest of the way. Stop at the to for a variety of exercises before hearing back to the bottom.

    Extra time when we got back to the lot was filled with a few rounds of increasing burp in a box with a short bus loop lap. Mary to close it out.

    Twin team was extra gloomy and dark this morning with minimal moonlight and only backlit watches to avoid running into each other. Tclaps to PeeDee for posting 4 days in a row, that’s a Swirly/Doublemint -esque start. Thanks for indulging my need for hitting Twin Team, as Tobit pointed out we did not take enough advantage of the summer light. Too many other fun things to do here. Look out for some pull ups, speed work and/or hill repeats coming to an AO near you courtesy of Draper, Tobit, Offshore or YHC.

    Great work today men. Have a great weekend.

  • SOJ IronPax Week 4

    There once was a PAX SOJ

    Hailed as best in all RVA

    Making cinder blocks fly

    And the gridiron cry

    Here’s how these studs took the day:

    IronPax Week #4 Routine:

    “Sugar’s Pick Your Poison”

    Complete x3 Rounds of the following for Time:

    • x100 Cumulative Merkins and/or Squats
    • 200 yard coupon carry (length of GridIron & back)
    • x100 Cumulative Coupon Swings and/or BallDippers (1 leg = 1 rep)
    • 200 yard coupon carry (length of GridIron & back)
    • x100 Cumulative Coupon Thrusters and/or TravelingLungeSteps (1 leg = 1 rep)
    • 200 yard coupon carry (length of GridIron & back)

    RESULTS:

    • Dr. Try Hard 31:29
    • Don Draper 33:05
    • Wojo 36:29
    • Double Mint 38:24
    • Mouse Trap 40:15 
    • Loose Goose DNF (on form)
    • Radar DNF

    COT:

    • Counterama #7
    • Namerama
    • Announcerama (see Comments)
    • Don Draper took us out in Prayer

    NMS:

    • None of the IronPax challenges have been easy, and today was no exception, though the consensus was that today’s finale was a well balanced routine. YHC has really enjoyed the challenges, and grateful to Mousetrap for pulling it together for the SOJ guys. IronPax every Friday has been a great way to close out the end of YHC’s first year! Granted, there’s still the Dogpile Q tomorrow, and then YHC will enter hibernation for the weekend. Thx for your support brothers.

    Try Hard or Die Tryin!

  • Week 3

    And then there were 8 (plus Wojo in spirit) continuing to tackle the Iron PAX challenge… Here’s how it went:

    ANNOUNCEMENTS:

    F3RVA 5-yr anniversary workout tomorrow at Dogpile

    F3 retreat this weekend, talk to Dr. Tryhard for details if you’d like to slide in at the last minute.

    Iron PAX final workout next Friday back here at the same bat time and the same bat place. Plan on some more quality time with coupons.

    Great balls of Fire!

    -Loose Goose

  • Iron PAX @ Twin Team – Week II

    The Iron PAX eagle landed once again at Twin Team and boy did it deliver for the elated 8 that posted. One would think that someone active in the construction world would not struggle to find a standard 38-40 lb cinder block, but….. YHC found himself at Home Depot on a Thursday night. With brief mumble chatter regarding the early launch at 5:15 and the workout that awaited the PAX, it was time to boogie.

    Slow mosey with coupons to the Rapids Stadium Track for brief COP:

    • DQs
    • Imperial Walkers
    • Copperhead Squats
    • Arm Circles in both directions

    The Thang – Iron PAX Challenge Week II – Meatloaf’s Massacre

    Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track

    Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap. Roughly 2.5 miles of running for those keeping score at home.

    Numberama, Namerama, YHC took us out.

    Results: PAX ranged from 36:51 to a DNF** in the hour. A big **disclaimer** is likely needed for the DNF as that coupon weighed 10-15 lbs heavier than the rest. Mouse Trap, please address all coupon concerns to Jacob from the W. Broad St. Home Depot. His procurement effort did not address the requirement of “consistent scope and services.” Bonus points for Week 3 if a PAX member chooses “The Bubba Block.”

    Jacob’s reaction was priceless when YHC told him the cinder blocks were for a workout.

    T-claps to Sample from Kingsport. Heck of a week you had posting with the RVA PAX, Brother.

    Was a pleasure to battle this one out with y’all and an honor to lead. The coupons have been stashed securely at Bettie Weaver. Let’s hope they don’t grow legs (or Bodos throw them against a wall) between now and Week Three.

  • Pre Blast – Twin Team (9/13)

    PAX,

    With the results of the Iron PAX challenge coming in from across the Nation, there will be an early start this Friday morning at Twin Team (avg. completion time is 45-50 mins). We’ll set to take off at 5:15am from the parking lot adjacent to the James River High Football Field, as opposed to the normal gathering area at Bettie Weaver. Please see the linked map for reference:

    https://goo.gl/maps/Nh4xgQRNeCjXrx9u5

    YHC will provide the coupons.

    SYITG!

  • TwinTeam vs The Killer Bs (Iron Pax Week 1)

    YHC was up early to check the weather and field conditions and make sure everything was ready to go for SOJ PAX to take on the Iron PAX Challenge Week 1 Workout. Thankfully, RVA was mostly spared from the effects of Hurricane Dorian, as the field at “The Swamp” was uncharacteristically dry, with freshly painted lines (for the start of HS football season). In fact, the breeze was refreshing! Perfect conditions to take on some “Killer Bs”!

    For those who didn’t attend Wojo’s IronPAX Week 0 preview last week, the basic idea of the Iron PAX Challenge is an idea started by F3 Greenwood (in South Carolina) where ~3,000 PAX across F3 Nation are doing the same workout (once, or more per week) each week of September and measuring times and/or reps. Participating PAX can submit their scores and prove they are the most well-rounded and fit PAX in F3 Nation. After 4 workouts, Individual and Regional winners will be declared.

    The Thang:

    Mosey to the Swamp into the end zone

    Welcome and Disclaimer

    COP:

    • Don Quixotes (x10)
    • Helicopters (x10)
    • Imperial Walkers (x20)

    Brief intro to the Iron PAX Challenge (see above) and explanation of the week 1 workout.

    “The Killer Bs”
    5 rounds for time. 

    • Start at the goal line
    • Broad jump to the 10 yard line (make sure your last jump crosses the yard line)
    • At the 10 yard line, do:
      • 10 burpees
      • 10 ball dippers (5 on each leg)
      • 10 big boi sit-ups
    • After completing the sit-ups, broad jump across the 20 yard line and repeat the exercises.
    • After completing the sit-ups, broad jump across the 30 yard line and repeat the exercises.
    • After completing the exercises at the 30 yard line, bear crawl back to the goal line.

    Repeat 4 more times for a total of 5 rounds.

    Early finishers – Plank, pick up the 6, or do OYO exercises (PAX choice – anything that doesn’t start with a “B”).

    Times:

    Dr. Try Hard:  21:04
    Doozy:  24:01
    Mr. Roper:  27:00
    Wojo:  27:30
    Mouse Trap:  30:38
    Orange Crush:  31:59
    Loose Goose:  32:34
    Punxsutawney:  Not Recorded

    COT:

    Numberama (#8)
    Namearama
    Announcearama:

    • Keep BRR guys in your prayers as they are running Friday/Saturday.
    • Keep OC’s 2.0 in prayers as he continues to heal and recover
    • DTH Poker Night Sat 9/7 – See Pre-blast for details. Contact DTH for address.
    • F3 RVA Retreat September 21 and 22. Corn Hole Teams due Sept 9. See the Pre Blast for for details.

    DTH took us out in prayer.

    NMS:

    Major props to DTH and Doozy for some incredible times today. YHC wondered if they were being chased by some literal Killer Bees, with how fast they were going!

    Strong work by all the PAX to finish. Especially proud of Punxsutawney for posting again (after his FNG workout at Convergence Monday) and taking on the challenge today! Great work, men! Remember, there will always be someone faster than you, and it’s still you vs. you. Let’s continue to encourage each other and pick up the 6, even while we do our best and compete.

    There was very little mumble chatter during the workout as many PAX were pushing their limits and focused on that other important “B” – Breathing! The wind was blowing a bit, and YHC may or may not have lost his balance and tripped backwards a few steps while doing Imperial Walkers in the COP. Not sure the PAX noticed, or they were just too kind, but YHC would have expected more jeers and laughs at this. If Wilson had been in attendance, that certainly would not have gone unnoticed.

    YHC thanks the PAX for their patience on technical difficulties with unlocking the iPhone to capture finish times. Still working out the kinks on this whole timing thing.

    YHC will register and submit times for all PAX in attendance. YHC will also provide updates on the leaderboard each week.

    All PAX are encouraged to come back to Week 2 at Twin Team (or The Creek), even if you couldn’t make it for Week 1. There’s more fun in store, and each workout is slightly different, to challenge the PAX in new ways.

    Week 2 Sneak peek: Week 2 will include coupons (38lb cinder blocks). Wojo has the Q at Twin Team next week. Wojo, please let us know if you need hard commits in advance, or help coordinating acquisition of said coupons, and ensuring that there are enough for each PAX.

    It’s an honor to lead you. See you in the gloom!


  • Twin Team’s Shot at Loredo

    11 enlightened warriors found themselves at Twin Team wondering what Coach Wojo had in store at the cusp of the Holiday Weekend. With the DaVillians leading the way with Laredo at the Anvil, it was time for SOJ’s finest Friday AO to answer the call.

    COP

    Mosey to the James River High Parking Lot via James River Rd. for COP

    DQs; Imperial Walkers; Russian Soldiers; Merkins; Arm Circles (yes even after Merkins). Warm? Let’s Boogie.

    The Thang

    Exercise I – Week 0 of Iron PAX aka “The Loredo”

    Utilizing the parking lot; when it was pointed out we should have utilized the Rapids Football Stadium (apologies), complete 6 rounds of the following:

    • 400(ish) yard loop run
    • 24 merkins
    • 24 copperhead squats
    • 24 count lunges (only count your right leg)

    The incline at the start of each loop was no joke. Mosey to the school wall for People’s Chair.

    Exercise II – People’s Chair

    • 5 minutes of variations; both legs, single legs, no legs, minimal rest.

    Exercise III – Curb Crawls

    Mosey back to Bettie Weaver on a route which from here on out shall be known as Wilson’s Much Safer Short Cut. Once the curb crawl area was established on the 3rd attempt, curb crawls with merkins up to 5.

    2 minutes of Mary, back to the Flag.

    Numberama, Namerama, Marmaduke took us out.

    This morning’s football weather was nearly perfect. Low humidity, cooler temps, a light breeze and clear skies above make the commitment to a 530 post all the easier. Was an honor to lead this morning, Gentlemen. Have an awesome Labor Day Weekend.

  • The Return of the Unnamed Combo Ladder

    A Fab 5 escaped the cozy confines of the fart sack for a work week conclusion at Twin Team. With a quick confirmation YHC was still slated to Q this morning and a check of the Fit Bit the PAX set off in the direction opposite of Twin Team hill.

    COP

    Mosey down to James River High’s student parking lot for COP

    • 15 SSH
    • 10 DQs
    • 20 Imperial Walkers
    • 25 LBCs
    • 20 Flutter Kicks. Warm? Let’s Boogie.

    The Thang

    Exercise 1 – Unnamed Combination Ladder

    Bringing a little throwback from the Week of Wojo, YHC added a variation to the unnamed ladder => Instead of bear crawls between sets, YHC opted for a perimeter run of the parking lot. With Week 0 of College Football kicking off tomorrow, game shape is best achieved through gassers.

    Gasser buy in then sets of 10-9-8-7-6-5-4-3-2-1 of each exercise

    • Merkins
    • (The Real) Carolina Dry Docks
    • Jump Squats
    • Alt Lunges
    • Two Count Mountain Climbers
    • Reverse Crunches
    • Gasser

    ABCs and Al Gore for the Six.

    Exercise 2 – People Chair

    Mosey to the nearest school wall for 2 sets of people chair and associated variations. Slightly above parallel, below parallel, one leg versions were utilized.

    Exercise 3 – Curb Crawls

    Work up to 5 Merkins. Mosey back to Bettie Weaver for Mary.

    Mary

    With 2 +/- minutes left for Mary, YHC appreciates the PAX in sharing in the belated celebrations of my Grandfather’s 93rd birthday. 93 LBCs for Ol’ Daddy Bill.

    Numberama, Namerama, Doozy took us out.

    Really appreciate the PAX showing some LBC respect to Bill Ferguson. The Cleveland-On-The-Clinch native and Southwestern Virginia lifer would be proud of the fellowship, brotherhood and principles our group exudes day in and day out. He reminds me every time I see him: Every Day is a Blessing.

  • The Mouse Trap Time Machine

    On a whim, YHC grabbed Twin Team on the Q sheet just a few days earlier (inspired by the Nancy Lopez VQ this week), and put together a very personal VQ that was sure to be memorable.  YHC rolled into the AO 10 minutes early (or maybe at 4:30am according to Rosie, since there’s never good sleep before a VQ), with plenty of time to greet the PAX.

    A total of 16 time-travelling titans showed up in the gloom to hop into the Mouse Trap Time Machine this morning for few glimpses into YHC’s life journey and a good beat down along the way.  This is how it went down:

    Mosey to the blacktop behind the school

    COP:

    • Don Quixotes (x10) – YHC’s Dad was an English teacher
    • Arm Circles (10 little, 5 big) + Reverso  – YHC’s Mom was a Math teacher
    • Hillbillies (x20) – YHC’s family roots are in Georgia and Tennessee

    Mosey across the Baseball field, stop in left field

    THANG #1:  Story: YHC’s grandfather (who passed away 13 years ago, just before YHC’s wedding) was a chemical engineer that built bombs for WWII in Oak Ridge, TN.

    Exercise: 

    • WWIIs (x13)

    Mosey to the front entrance of the stadium

    THANG #2:  Story: YHC’s other grandfather built houses in his retirement, and one special one that he built (and lived in) was 18-sided, on Lake Gaston in NC, where YHC spent many summers jumping off the dock and boathouse and swimming in the lake.

    Exercise: 

    • Carolina Dry Docks (x18) 

    Mosey into the Stadium to the closest end zone

    THANG #3: Story: YHC is from Maryland, and Marylanders love summertime crab feasts.  This was not a crab feast but a crab “beast”. YHC also instructed the PAX that although “hammers” would be used throughout this exercise, for correct MD crab eating form, hammers should only be used for eating the crab legs, and only if absolutely necessary.

    Exercise:  “The Crab Beast”

    • Crab walk the length of the field and back
    • Stop at the 25, 50, 25 yard lines and doing 6×6 American Hammers at each of the 6 spots for a total of 6 x 6 x 6 = 216

    Line up on the goal line

    THANG #4: Story:  After college, YHC did two, 1-year Stints on mission (North Africa, Florida). YHC shared about his mission to share the Gospel of Jesus Christ with college students: that the perfect son of God died for sinners like YHC, and that whoever believes in Him will have eternal life.

    Exercise:  “Mission Sprints”

    • Sprint the length of the field, jog back with hallelujah hands (x2)
    • Al Gore with cross & praying hands for the 6

    Circle Up in the End Zone

    THANG #5:  Story: YHC attended Virginia Tech for undergrad and became a big football fan.  Between 3rd and 4th quarter at VT football games, the tuba section comes onto the field (in the end zone) and plays (and dances) the Hokie Pokey.  

    Exercise: “The Hokie Plankey”

    • Starting from plank position
    • You put your right arm in (right arm high) 
    • You put your right arm out (reach right arm through, under chest)
    • You put your right arm in (right arm high), and you shake it all about
    • You do the “Hokie Plankey” and you turn yourself around (rotate 360 degrees in plank position)
    • That’s what it’s all about!  (clap merkin to finish the verse)
    • Repeat with left arm, right leg, left leg

    Mosey towards bleachers, stopping on the track

    THANG #6:  Story: YHC found love – “she stopped me in my tracks!” – and got married

    Exercise:

    • 1 diamond merkin – for the ring on her finger

    THANG #7:  Story: YHC moved to Chesterfield County (twice!), and started a family (4 kids!)

    Exercise:

    • PAX partnered up
    • One PAX runs the bleachers while the other PAX does exercises (x6)
    • 2 rounds of Box cutters (2 moves)
    • 4 rounds of Little Baby Crunches (4 kids)

    Mosey out of the stadium

    THANG #8:  Story: YHC built a house and moved to Powhatan

    Exercise: “Powhatan Indian Runs”

    • Indigenous people run back to the flag
    • Building number of merkins each turn. (PAX in the back does 1 merkin, runs to the front, and adds another merkin each turn)

    COT:

    Counterama (16 for the VQ!)
    Namearama
    Announcearama (see comments) 

    YHC shared how joining F3 (since first post on April 12, 2019 at Twin Team) has been life-changing, more than just in the area of fitness, but also in the spiritual life.

    YHC shared 1 Timothy 4:7-8 “Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” and encouraged the PAX to not only pursue fitness but also care for their souls by pursuing a right relationship with their Creator. 

    YHC took us out in prayer

    NMS:

    It was an honor to lead you men for the first time.  From the beginning, the Q-drenaline was flowing, and it was a great morning in the gloom with 15 of my brothers! (One more fun fact, YHC has 2 sisters, but no brothers – you all are my brothers!)

    “Time Machine” – Rosie was clearly disappointed there wasn’t a hot tub involved.  Maybe YHC will deliver a hot tub in a future Q. (stay tuned)

    “Crab Beast” – After already doing 2 “Beast” workouts this week, 1 at NoToll (Marmaduke) and 1 at SOT (Lab Rat), and after YHC wondered aloud during the SOT workout “what happens if you do a beast 6 days in a row?” (extra evil 6-6-6-6), YHC decided a Beast was needed for the VQ.  If the pain experienced by the PAX in the Crab Beast was any indicator, YHC doesn’t want to find out what happens if you do even more Beasts in the same week. (even if Lab Rat seemed excited about the idea)

    “Hokie Plankey” – While originally planned to happen in “chronological” order, YHC called an audible to do this after the sprints, as the crab walks might have shredded the PAX’s shoulders already.  Also, it was surprisingly difficult to call (sing) while performing the exercises. Likely, the PAX thought YHC was a little ridiculous for this exercise, but YHC was happy to be embarrassed for the sake of a very memorable exercise and showing some Hokie spirit with football season approaching quickly at the end of the month!

    “Powhatan Indian Runs” – YHC was a little sad there wasn’t more time and the PAX only got to 2 merkins.  YHC wanted a longer run with more merkins. Also, YHC overheard some good mumblechatter during the run, something about building a lopsided, sideways house.  YHC wondered if the instructions were unclear (maybe some of the PAX thought that the number of merkins increased with each PAX – in that case the PAX at the end of the line would have to do 16 merkins!)  – too bad YHC didn’t think of that sooner! Regardless, the PAX figured it out and pushed hard to the finish. (right on time!)

    Thanks to Loose Goose for the help while preparing for the VQ and tips on counting right!  

    Thanks to Lab Rat for bringing and offering the Shovel Flag!

    Thanks to all the PAX for your support and for posting in the gloom, and putting in some work!

    Looking forward to getting back on the Q sheet soon!

    See you in the gloom!

  • Zero Merkins, yes Zero

    8 Noble warriors and a noble guest showed up for what was a misleading ball and chain event at twin team this morning. YHC’s car is in the shop and the ball & chain are in the trunk – %$#&!!!!

    Mosey to front of school for some light to see the Q sheet and figure out our plan. Thank you Chesterfield County for not wasting my tax dollars on lights in the parking lot while school is not in session. Oh wait, I need those lights, again I say %$#&!!!!

    COP

    Cherry Pickers X10, Don Quixotes X15, Helicopters X10, LBC’s X10, Man Killers X10 (we finally got the man killers right)

    Mosey – Question was raised “Tobit what is the name of this AO” Tobit responds “Twin Team!!” and away we went

    Top of Twin Team dropping off 3 lights on the way up. Back to the bottom for a Twin Team for a suicide run.

    First Light Mountain Climbers X20 back to the bottom of the hill. Up to the second light Squats X20 back to bottom of the hill. Up to third light Calf Raises back to bottom of the hill. Up to top of the hill ball dippers X20 back to the bottom of the hill.

    Some had to modify this Run/Boot Camp with 2nd light and top of hill rather than all 4.

    Mosey back to the flag

    Numbers and names

    Prayers: Wilson’s best friend has a daughter (Katie) visiting the Philippines and had to have appendicitis surgery, flying back to the states tomorrow.

    YHC has a promising interview today at 11:30

    Announcements: Labor Day Convergence Timberwolf 7:00, Tee Shirts, and F3 Camping trip (September).

    NMS:

    YHC was going for a Ball & Chain in every Nano Region for the Summer Tour but didn’t realize that the Ball & Chain are in the trunk of the car which is having the sun roof repaired (first world problems).

    Great to have Cello join us this morning, safe travels to you and your family. Cello is from North Carolina, it sounds like 2 hours south of Richmond and an hour from the coast.

    As usual Wilson was more than happy to hear that this work out was going to have a little run aspect to it, Nancy Lopez felt the same.

    Due to yesterdays Merkin Civil War and as promised there where absolutely no Merkins to be had at today’s event.