Tag: TwinTeam

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.

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.

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!

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.

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.