Tag: TwinTeam

11 Strong posted for a thunderous morning at Twin Team. As 530 hit, the PAX was off down the hill, realizing Mouse Trap was waiting on a FNG the caravan circled back up to the upper lot….No FNG was found but fun ensued.

COP –

SSH x 20

Helicopters x 10

Imperial Walkers x 20

LBCs x 30

Merkins x 10

Arm Circles x 15 – Reverso

Mosey to Front of School

Triple/Quad Check – Dependimg on numbers

Runner to top off Parking lot, Exercise 1 Wall Sits, Exercise 2 Heels to Heaven

Mosey to Far Parking Lot in front of Football Stadium

4 Corners –

Corner 1 – 10 Burpees

Corner 2 – 20 WWII

Corner 3 – 30 two count mountain climbers

Corner 4 – 40 LBCs

Return for the PAX, but continue the run to front of school in downpour

Circle of dealers choice – Each PAX gets an exercise, no repeats, 10 reps

Monkey Humpers, Cross Leg Lifts, Tempo Merkins, American Hammers, Squat Jacks, Jump Squats, Freddie Mercury, Box Cutters, Reverse Crunches, im missing a couple…..

Stretch

Mosey around School to the Flag – Stop at each door to do burpees.

Numberama, Namerama, YHC took us out.

Announcements-

Prayer request for Upchuck’s Mother in law, recently discovered lung Cancer. Loose Goose’s daughter to see a cardiologist for heart murmur. We are with you brothers, call on us if you need us, will be praying for both of you!

Labor Day Convergence – Timberwolf 7am

Kryptonite VQ tomorrow – Are tank tops required?

NMS:

Quite the morning at twin team! YHC really had a few things planned but when lightening strike, audibles are needed! Appreciate the PAX sticking with the chaos. Great to see Opus come to SOJ, strong work brotha! Great way to start the weekend boys! Love this group and how it pushes me and makes me a better man! Happy Friday Gents!

Marmaduke

6 Mighty men of valor posted for what would be a great start to end the week and get ready for the weekend. With no one willing to grab the Q before day of, Tobit took the lead on what would be a hot potato adventure.

This is how it went down, only the names have been changed to protect the guilty.

Tobit – COP

SSH, Don Q, Helicopters, LBCs, ??? possibly a few others YHC was still waking up.

Doozy –

Mosey to the bus loop for a triple check, American Hammers, Squats and Run the loop all X3

Mosey around the bus loop and back to the basket ball courts for a little 4 corners. Corner 1 – 10 Merkins, run to Corner 2 – 10 Merkins, 20 LBCs, bear crawl to corner 3 – 10 Merkins, 20 LBCs, 30 Lunges, backwards run to corner 4 – 10 Merkins, 20 LBCs, 30 Lunges and 40 Monkey Humpers and bear crawl to start.

Mouse Trap – (Murph Prep course)

Mosey to the play ground for 6’s – 5 pull up / 1 burpie subtract and add until you get to 1 pull up / 5 burpies

Mosey outside of playground to JRHS back road and Indigenous people run to the home team bleachers. A triple check was called and then audible to a partner up. Dips and run bleachers X 4. Mumble chatter was if this had been a triple check then Trips and Dips would be an appropriate name but sense it was a partner up it could be named a double dip.

Honey Do –

Mosey outside of track area to the sidewalk along the front, partner up donkey kicks and run to the middle light pole X2.

Mosey back to the flag, reverse LBC’s, flutter kicks and American hammers

To the best of my knowledge and from what my memory allows this is the truth, the whole truth and nothing but the truth of what went down.

Numbers and Names – Honey Do took us out

Prayers:

Exit Row quick recovery, Doozy Job

Notes:

Sugar Sock 40th Birthday Party like a Rock Star at Ardent 6 – 10

Labor Day Convergence – Timberwolf (???? Someone fact check that location for me please)

September camping trip, beer drinking and corn whole

A mighty 9 posted for the Twin Team episode of the Week of Wojo. What awaited the PAX was a heavy humid ground and pound beat down. Kicking it old skool on an elementary school black top never disappoints.

The PAX seemed concerned about the the many tolls a week of Q-ing can take on YHC, but before I could truly wallow, it was 5:30 and it was Go-Time.

Mosey to the Bus Loop for COP

COP

Welcome, F3 Disclaimer, Exercise time.

• 10 DQs (Saab Style)
• 15 Russian Soldiers
• 20 Imperial Walkers
• 15 Windmills , Helicopters

The Thang

Exercise 1- Unnamed Countdown Workout

Mumble chatter suggested “Wojo Windmills”

Bear crawl across the BB Court, perform 10 (then 9, 8, 7,….1) of the following exercises

• Merkins
• Carolina Dry Docks
• Jump Squats
• 2 count Mountain Climbers
• Box Cutters
• Reverse Crunches

Between rounds lunge back to the starting line, turn around bear crawl to the exercise zone.

Al Gore for the Six.

The PAX turned the Black Top into the Splash Zone. It was steamy.

Exercise 2 – 11s

10 Merkins to One WWII sit up, work your way to 1-10 with moseys to the other side of the court in between sets.

Plank-A-Rama for the Six.

Exercise 3 – Wall Sits/Squats

3 minutes of Wall Sit Variations included one legged options.

Mary

Mosey back to the flag for

• 10 BONUS DQs
• 10 full count American Hammers
• 25 full count LBCs
• 25 full count Alabama Prom Dates

Announcements

• T Shirts – Get em’ while you can
• HDHH coming soon.
• Prayer requests: Helix and Family, YHC and Family, Ferguson Family, injured PAX

Another beautiful summer morning in Richmond presented another opportunity to get better. 5 boot camps in a row certainly provide for some new aches and pains, but it’s a solid reminder if you ain’t fightin’ through the pain, you ain’t livin.

Just Keep Livin’, Fellas. Each and every day. See y’all tomorrow at Dog Pile.

So, what happens when the only other dudes that post are BFF’s? Skip the beatdown and grab a post-holiday breakfast? Hmmm…tempting…but get thee behind me satan!  Nope, you STILL dish out the F1 love. Here’s how DTH served the faithful:

The THANG:

Mosey to side of school for Warmerama:

• Donkey Kick-Offs:  Start w 5 DK’s followed by 5s feet on wall, then increase by 5 DK’s each round, resting 5s between rounds 
• Called it quits at 20 DK’s

Mosey to Playground for COP #1:

• Morning Call:  First man completes 10 pull-ups calling cadence to the pushing PAX who complete 10 matching Merkins. After pull-ups completed, brother-on-bar calls out his F3Name – echoed by the pushing PAX. Repeato for each man. (x30 total)

Mosey to Blacktop behind BWE for COP #2:

• Circle up for the following IC:
• DQ’s 
• Hairy Rockettes 
• Clock Dans (Rt leg 1-6, Lt leg 7-12, Squat between Lunges for 4-ct IC)
• Cherry Pickers
• CrabCakes
• Sweat Angels (extrems at 6”)
• LBC’s

Mosey to BWE track for COP #3:

• The Wilt – 2x around the track doing x50 reps at each corner = total 100 each exercise
• Exercises: Dips, SSH’s, Squats, LBC’s

Mosey back to blacktop for COP #4:

• BLIMPS – x5 Burps, x10 Lunges, x15 Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats
• Mosey to front of bus loop for another BLIMPS round

Mosey BTTF:

• Flutter Kicks x30 IC to run down the clock

COT:

• Counterama #3
• Namerama – Hate Hate Hate
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• The temptation was real folks. Trading a sweaty beatdown for breakfast with a couple close Bible study bros sounded REAL good in YHC’s head when it was just the three of us standing there at 0530. But, YHC could tell just how much Lumbergh had been missing a solid sweatfest, especially since his M is expecting 2.2 any day now. In fact, with just the three of us, the usually quiet and reserved Lumbergh was as chatty and peppy as a schoolgirl on Spirit Day. Meanwhile, Draper gets credit today for keeping the count for cadence routines. Anyway, time flies when you’re having fun, and DTH experimented on da boyz with Donkey KickOffs, Clock Dans and BLIMPS which all turned out to be equally painful additions to the DTH Exicon. Keep posting fellas! SYITG

10 strong for the Murph today….with 1 FNG!
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 we headed back to the parking lot = 1 mile
COT, Name-a-rama, Number-rama
Good work today by all!! Welcome Smokey and nice job on the Murph for your first post!
Props to Rosie for running to and from the Murph.

3 warriors ventured into the gloom at 0530 at Twin Team to navigate an absolutely gorgeous 70 and sunny morning in RVA.  At 0533 2 additional men followed suit to  join the triad and expand the PAX to 5 for an action packed hot potato Q at Twin Team.

Here is what YHC thinks went down:

Mouse Trap Q

Mosey around bus loop and back to parking lot to begin COP

COP

• Arm circles forward x 10
• Don Quixote x 11
• Russian Soldiers x 12

Pass Q to Loose Goose

Mosey to baseball field at Bettie Weaver

Four Corners

• Corner 1 – 10 Merkins
• Corner 2 – 15 WWIIs
• Corner 3 – 20 Squats
• Corner 4 – 25 Lil’ Baby Crunches
• Repeato adding 5 additional reps per corner

Pass the Q to Oyster

Mosey to Left Field line of Baseball Field

Oyster Special

• Sprint to end of the field
• Mosey Back
• Repeato x 3
• Note: On 2^nd mosey was reversed (marmaduke style)

Pass the Q to Tobit

Mosey to the Swamp and to the football field (w. sprinklers on)

Quarter Pounder Swamp Style

• Crab Walk Forward 25 yards
• Bear Walk Forward 25 yards
• Broad Jump 25 yards
• Crab Walk backward 25 yards
• Repeato

Pass the Q to McRib

Mosey up to the Bettie Weaver playground

The 6 Pack

• 5 pull ups followed by 1 Squat
• 4 pull ups followed by 2 Squats
• Etc

Plank and wait for the six

Mosey to the front bus loop

Curb Crawl

• Grab a curb and perform 1 merkin then bear crawl across to opposite side and perform 2 merkins
• Repeat up to 5 merkins and then back down to 1

Al Gore

Mosey back to the flag for Mary

Mary

• LBCs x 20
• APDs x 20
• Burpee Shuffle
• Merkin Ring of Fire
• Supermans

Announcements

• Puppy pile Saturday June 29
• No Excuses June 22
• Something else really early on June 22

Numberama, NameOrama

YHC took us out

NMS

It was a great morning to be out in the gloom.  YHC got a little bit of a late start and arrived to the AO at the exact same time as Loose Goose.  Luckily for us the PAX was in the same parking lot getting started on a good hot potato Q. 

Mouse Trap kicked it off pretty well with some COP exercises.  YHC arrived right at the tail end of arm circles, just as the Pax was about to go into Don Quixote.  Apparently, Mouse Trap had the record player on the wrong setting as the initial cadence for DQ was at neck breaking speed.  Luckily an adjustment was made and a comfortable DQ rhythm was settled on. 

Loose Goose had only been on the premises approximately 120 seconds when the Q was handed over.  Upon leading the Pax into Four Corners LG was mentioning an epic 4 corners led by LugNut at No Toll, which coincidentally reminded YHC of a legendary 4 corners told that LugNut led at Source of Truth.  YHC hasn’t had the pleasure of partaking in a LugNut 4 corners, but legend holds that he has mastered the art of it.  YHC was also surprised at how dry the grass was on the fields of TT, which was evidence of the absolutely perfect weather this AM.  Certainly a nice transition from the muggy conditions recently. 

Next, the PAX was thankful to Oyster for pushing us to stretch our legs and try to improve on our speed work.  YHC has sprinted alongside Oyster a number of times and am always surprised by his quickness and sprinting ability.  He and Tobit were working hard to outpace each other on each interval.  Great job pushing each other fellas!

A Twin Team workout is always extra fun when you can take a tour of the Swamp (JRHS Football Stadium).  It’s especially a treat when the sprinklers are on and the field is nice and wet.  That made for some challenging crab walks and bear crawls, as much of the pax got sprawled as our hands and feet slipped across the field.  During said crab walk, YHC took a spill on the wet field and got to deal with wet butt for the rest of the morning. On that note….crab walks are a beast for YHC and that’s twice this week that Tobit has brought that pain to SOJ.  Kudos to Tobit for bringing that out again today at TT.

YHC has not Qd a workout in quite some time and it felt great to take that honor for part of this morning and finish us out with some good upper body focus with the 6 pack and curb crawls.  Those curb crawls were tough and YHC could barely hold up arms for the TD Al Gore.

Thank you to all the PAX that came and led a great Q this AM.  YHC is humbled to be a part of this great group of men and to be able to help lead from time to time.

Til Next Time!

McRib

Five SOJ regulars and two summer tourists descended on Twin Team for a beatdown that would honor the AO’s namesake. Here’s what went down:

5:30 and we’re off. Mosey around the BWES bus loop waiting for any stragglers. Seeing none, head out and turn right towards Twin Team hill. ….Wait, is that Loose Goose? Circle back, pick him up, and once again, turn right.

COP:

SSH x 20

DQ x 12

Russian Soldiers x 20

FMs x 20

Ascend to the Summit (Round 1)

Native American run to the top of Twim Team; person in the rear does 5 WWIIs before running to catch up. Two rounds were accomplished by the time the summit was reached.

Descend to bottom in similar fashion; only difference is 5 merkins (which eventually become derkins) before running to the front of the line. Again, two rounds were completed.

Ascend to the Summit (Round 2)

The second ascent was accomplished with Catch Me If You Can. Partner up (or triple up given a PAX of 7) with those of similar running capabilities. Partner 1 runs backward up Twin Team while Partner 2 completes 3 burpees before giving it all they have to catch up with Partner 1. Don’t stop until you reach the top.

Mosey back to BWES and plank for the six.

Mosey to yet another hill (by the baseball field).

Modified BLIMPS

At the bottom of the hill perform 10 burpees, bear crawl to the top, another 10 burpees, run to the bottom. Repeat with 15 lunges (each leg), 20 imperial walkers (single count), 25 merkins, 30 plank jacks, and 35 squats.

Mosey back for 2 MOM. 20 APDs and 20 American Hammers.

Numbers, names, announcements, and Doozy took us out.

Announcements:

HDHH next Wednesday 6/19 at 6pm

Summer tour is in full effect (sign up)

Breaking Bread is coming up (check another BB for date)

NMS:

YHC does not grab a last minute Q often. But the empty Twin Team slot (still available yesterday afternoon) was calling and it just felt right. Twin Team hill needed some love (she’s been neglected) and as much as YHC prefers a scenic sunrise on the EZ Dock, it was time to turn right out of BWES.

As we stared up the hill at BWES for the modified BLIMPS, Loose Goose noted “Oh look, another hill”. In the end, the PAX conquered two hills this morning. You guys crushed it! Thanks for letting me lead.

Awesome to see BT and Wojo out this morning for the summer tour!

Have a great Friday everyone. Peace out y’all!

Six SOJ stalwarts welcomed the sun’s arrival on a humid June morning with a DK beatdown that went something like this.

THANG

Mosey around BWES entrance loop twice, waiting on stragglers. Quick COP: SSHs & DQs.

Mosey out of school. PAX given option of turning Left or Right. Left it is. Mosey to JRHS tennis courts for another quick COP: Copperhead squats, Merkins, Flutterkicks

Line up on side line of one of the tennis courts for BearCrawlBear: bear crawl across width of tennis court and crawl bear back. Rinse & Repeat.

Mosey down to Robious Park Landing to check out the new EZ Dock along the James River. Face the River in a line, welcome the sunrise, watch out for the crew teams, and get ready for some ground & pound.

EZ Dock Work: walk out merkins x2, forward lunges, lt. dans, lbcs, hello dollies, slow rosalitas, monkey humpers, plank-o-rama x2, russian soldiers (probably others). Any exercise called OYO lasted about a minute until YHC called for 10 more.

Time called, mosey about a mile back to VSF.

COT – YHC took us out with a moment of silence in remembrance of all the lives sacrificed and families forever changed 75 years ago yesterday that allow us to live our lives today.

Naked Moleskin:

YHC had no plan upon arrival. A visit to the River was just what YHC needed.

Next time, we’re going swimming. Get ready for it. We were soaked as it was anyway.

Doozy was saying something about his hip hurting, then proceeded to lead the PAX on all moseys. TClaps to Rosie for some early morning extra credit.

Cheers to St. Michael’s Episcopal School’s PE Teacher, Mrs. Martin, for taking out a skull on her own at 5:50am.

I appreciate the moment of silence in honor of the 75th anniversary of DDay. My Great Uncle was killed storming Omaha Beach and is buried there. He was 24 and left behind a fiance and a full life ahead of him. I cannot imagine losing a sibling, like my grandfather did. This is a picture of Ben with my Aunt when she was a little girl. My dad thinks this picture was taken when Ben was 22. It was the last time Ben was home before he shipped off to England to train for the invasion. What a hero.

10 All-stars showed up at Twin Team for a 10-20-20-20 themed work out. The conditions were hot and muggy, but the PAK had their game faces on. The call went out and we mozey’d over to the parking lot for the warmup.

Before the official warm up could begin, the Pak held Al Gore as we waited for Gumbo who made an emergency drop the kids off at the pool stop. Al Gore complete / Gumbo back with the Pak – the warm up began with a mix of Lunge in Place, Side Straddle Hops, Don Quixote’s, Helicopters, LBC’s and Merkin’s. No one noticed, but the Q nailed the cadence this morning. Nailed it! Some may recall the horror that was his cadence on the VQ. It was probably the threat of a Nancy Lopez cadence that put the pieces in place. After the warm up, we mozey’d to the field.

The workout 10 – 20 – 20 – 20. 1 Repetition is a 10 second sprint, 20 second recover back to base, then 20 Merkins and 20 LBC’s on your own. Repeat 5 times. The Q calls out recover at the end of the sprint.

After the first set of 5, the PAK took a mozey around the track before the 2nd set. 2nd set – 10 second sprint, 20 second recover, 20 Absolutions. Repeat 5 times.

About 5 reps into the first set of Absolutions, the Q and PAK realized that those really suck and the Q called an audible to 10. All will agree that this was a wise move.

After the second set of 5, a 1/2 lap mozey to the other end of the field for bearpees (bear crawl 4 paces, finish with a burpee). We did this from 18 yard line to 18 yard line. This concluded our time on the field.

The Pak then mozey’d back to the flag for a quick ring of fire with your favorite 20 count ab exercise, switching to 10 count 1/2 through because we ran out of time. During the ring-o-fire, the Q unintentionally insulted himself by making a joke about his little Amazon package. Dang it! That was a good laugh to end a tough workout.

Announcements:

• Memorial Day Convergence – Monday 700am – meet at Tredegar parking lot
• Puppy Pile 0700 (right after Dogpile) on 6/1
• Summer tour starts up this weekend.

Great workout men. Thank you for joining me. Have a great weekend!

Orange Crush

Sunny and 70 everyday in F3RVA but today felt especially nice. 7 SOJers took the daily red pill and started their day at TwinTeam. YHC had advertised to a few at the Forge that there would be a field trip to see the sunrise. Some did not realize the park was there or what it was but all got to enjoy a beautiful morning on the river.

THANG

Mosey down the road, stopping in the grass as a car went by for a quick COP of SSH, Helicopters and IW. Mosey the rest of the way all the way to the river. Dial up a perfect sunrise and find a spot on a bench, preferably facing the water for Lindsays. Dips and Step Ups.

Find the boat/dock rack that was once used for the Murph. 5 pull ups, run to the volleyball court 10 merkins. Repeato x3

Down to the dock for a mountain climber leap frog. All plank, man on the end does 10 Mtn climbers, jump the pax, repeato until we get to the other end of the dock.

Indigenous People run to get out of the park, normal round 1, add burpee round 3, 3 merkins for round 3. Around behind the school to find the tires. Unfortunately they have been chained up so no tire flipping for us today. Instead all do a 6 inch hold while one man does 5 pull ups and then does the monkey bars, rotate through. Ollivander added the optional rope walk at the end.

Mosey back to the flag for some randorama – Freddies, Flutters, HRM, Plank Jacks, Hillbillies, AH and 1-leg APD.

Numbers/Names and Tobit took us out

NMS

Not even close to calling this morning the gloom. What a great day to be outside, when YHC signed up to Q a few weeks back the hope was to get a reasonably clear day to see the sunrise on the river. It couldn’t have worked out any better. Yet another jewel on the James. Hard to believe we tried the Murph on that iron rack, 3 rounds of 5 was tough enough. Lots of time for chatter on the mosey to and from the river. Any more than 7 PAX planking on that dock would have put us fully in the water. We’ll be back for a trail run later in the summer when it gets a little lighter and warmer. Tight quarters for the shotput and discus at James River but plenty of room for an F3 Olympics.

Announcements –

Summer Tour – sign up sheet is out there, see a recent backblast

Shakedown is shaving his head for St. Baldricks – He’ll let you know where to find the link if you want it

Some summer series races at Sportsbackers Stadium this summer, Phonics or I have more info. F3 should get a team or two together

Hawkeye is having a Hoe Down at his house this weekend. Show up if you can find it. Track him down for more info.

Have a great day today men. Thanks for the opportunity to lead, I enjoyed sharing a great morning with everyone. Take that energy and make someone else’s day better.