Tag: TwinTeam

6 studs posted in the gloom of Twin Team this morning – 5 to find out that Gumbo pulled a last-minute grab of the Q. With no plan in mind, YHC was thrilled to have a PAX of 6 and therefore, partner work and triple checks at my fingertips. This is what transpired:

Mosey behind BWES to the blacktop for COP, including:

• Jazzercises
• DQs
• SSHs
• Imperial Walkers
• Tempo Merkins
• LBCs
• Box Cutters

THE THANG:

Jacob’s double-sided ladder

Form up on one side of the blacktop. Run to the other side, do 1 burpee. Backpedal back to starting side and do 1 merkin. Continue, adding 1 burpee and 1 merkin at each side until 7 and 7.

A Suspended Triple-Check

Mosey to the jungle gym where the Murph usually happens for Gumbo’s long awaited sharing of his signature suspended jerkins in the form of a lazy triple-check. The wet/icy bars were an added bonus.

Partner 1 — suspends in air on the monkey-bars and does 10 jerkins (he is the timer). Partner 2 – does decline merkins with feet on the railroad ties edging the playground. Partner 3 – does squats. 3 times through.

Mosey to the JRHS Parking Lot for a Proper’ish Dora

Partner up. Partner 1 runs to touch the bus, does 10 SSHs and returns. Partner 1 works through a set of today’s proper dora exercise = 1 WWII, 2 merkins, 3 squats = 1 set. Flapjack and Rinse and Repeat until you complete 50 sets as a team.

Mosey to the covered wall/walkway of JRHS for some wall-time.

Find a new Partner. Partner 1 does 10 donkey kicks on the wall. Partner 2 holds balls to the wall (or pole) across the walkway. When the 10 DKs are done, meet in the middle for 10 PLTs each. Repeat for 2 rounds.

Mosey back to BWES for Mary, including:

• Flutter Kicks
• Freddy Mercuries
• APDs
• American Hammers
• 10 Werkins OYO.

COT, Number-rama, Name-a-Rama and YHC took us out.

Announcements:

• Thanksgiving Day convergence at 45MOM lead by TYA. Can someone confirm time – is it 0600 or 0700?
• Friday after Thanksgiving – come watch TYA run loops at Forest Hill Park. Join him if you’d like. See the pre-blast, but basically there will be various loops (road, trail, biking options) and you can mix and match. Just run or bike a loop every hour on the hour until you drop or choose to leave. BYO-anything you need.

NMS:

6 really is almost a perfect PAX size. Small and easy to control, yet all the partner/group exercise options are at your disposal. 12 and 18 are equally as versatile but start getting harder to control and push. It was a great group this morning. Thanks for posting and thanks for indulging my on the fly workout. Enjoyed it men! Have a great Friday.

No More Gumbo For You!

A terrific 12 fought off the warm comforts of the fart sack to converge on a almost frozen Twin Team AO. With a fierce gust coming from WAY north of the James, YHC knew it was best to keep our SOJ friends warm via some movin’ around. 530? Let’s Boogie.

COP

Mosey to the Bus Loop. 5 burpees for YHC’s missed Q.

SSH, Cotton Pickers, DQs, Imperial Walkers, Helicopters, Arm Circles (and reverso).

The Thang

Exercise 1: Merkin Ladder

An original workout routine concept by YHC. Run to the end of the bball court and do 20 merkins, run back to the starting line and do 19 merkins….. work your way down to 1. 210 total.

algore and Arm Circles OYO for the Six

Exercise 2: 4 Corners

Always a fan favorite, utilizing the track:

• Corner 1: 25 Copperhead Squats
• Corner 2: 25 Monkey Humpers
• Corner 3: 25 Plank Jacks
• Corner 4: 25 Lt. Dan’s

Plankarama for the six.

Exercise 3: Triple Check

• Pace Car: 10 Merkins
• Pull ups
• SSHs

add another 30 to the merkin register: 240. algore for the six.

Exercise 4: People’s Chair

3 minutes of People’s Chair Intervals. Mosey back to the flag for Mary.

Mary

15 Flutter Kicks (arms overhead), 20 Alabama Prom Dates, 25 LBCs

10 Merkins OYO. 250 merkins down and Time’s Up.

Numberama, Namerama, YHC took us

Grow your Beards/Staches/Chops this November. As always be with those named and unnamed brought up by the PAX. Enjoyed it fellas, SYITG!!

10 strong for the Murph today with an option for advance route on the last mile up Twin Team!
Mossy to the main playground = 1mile
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 3 headed back to the parking lot = 1 mile and 7 headed up twin team = 1 mile
COT, Name-a-rama, Number-rama
Good work today by all and it was nice to add the twist running up twin team on the last mile!

9 almost able bodies showed up to what was supposed to be a boot camp at Twin Team but ended up more like a Monday morning River Run.

Here is somewhat, how it went down.

Mosey to the playground basketball court, DQ’s, Cherry Pickers, Jassersize, Helicopters, Merkins and LBC’s not exactly in that order

Short Mossey down past ball fields stop in front of stadium

Man Killers

Short mosey behind JRHS by tennis courts

Various exercises stopping at each light pole from stadium to opposite end of JRHS back parking lot

Long Mosey trough park, stop outside the indoor outhouses

Find a 4X4 post that suites your fancy and do 20 Incline Merkins

Mosey to the back playground for a triple check

Partner 1 run the perimeter, partner 2 use the V of the swing set to do pull ups, partner 3 dips after first round audible was called and pull ups where changed to incline or decline merkins (your choice). Loose Goose chose to go Rogue and get in some Jerkins

Long Mosey back to flag stopping twice for various exercises and let the 6 catch their breath

End with a Merkin ring of fire

Back to the flag

Numbers/names Mouse Trap took us out

NMS:

What usually happens when YHC gets the Q and doesn’t really prepare or write out a binki – We Run and run and run, so today we Ran

Thanks to all the guys for breaking out the headlamps and giving the park playground a shot. YHC was not going to take us there because he didn’t figure everyone would have light but you guys crushed it by proving him wrong. If anyone was wondering what that big bright light was that cast a shadow over the entire East coast between 5:30 and 6:15 this morning, it wasn’t an early sunrise or the first sign of the Apocalypse. It was Gumbo with his head lamp.

Despite various arrival times there was a nice round PAX of 6 waiting for the Q to show up at 0530. No Wojo so YHC took the potato and ran the crew behind the school for a warm up that included EFH’s Jazzercize along with some various planking and other stuff.

6 pack of Pullups and Derkins at the playground

Doozy – To the parking lot for touch a pole – Partner up. 1 up to 5 poles, while partner does squats, then flutters, then American Hammers. Getting to 15 without repeating took some running and some planning ahead. PeeDee finally caught on after 3 rounds or so.

Loose Goose – More 4 corners, this time in the big parking lot – 15 merkins, 20 WWII, 25 Squats, 30 LBC. No time for a second round so he found some spots for us to repeat all of the above on the way back to the flag.

YHC checked the Q sheet earlier this week but Wojo had it locked down so no worries right. Not so fast, apparently with UNC playing VT this weekend he must have been afraid the Hokie presence would be too strong. That is was with Radar, Loose Goose and I holding down the AO for the Hokies. With the size of the AO we recommend getting there before 0530 as Sonic found out. He searched some previous haunting grounds but we may have circled each other because he only found us at the end. Tclaps for sticking around and getting some miles in.

Thanks for chipping in with the potato Goose and Doozy. PeeDee, BoBerry and Radar be prepared, the next potato could come your way. Excellent way to start a Friday.

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.

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