Tag: TwinTeam

Orange Crush decided to end his free loading days and contribute to F3 with his VQ. In support, a worthy PAK showed up at Twin Team this morning with a twinkle in their eye and hope in their heart. To build excitement for his VQ, promises of a bouncy house were thrown out earlier in the week…sadly…it did not materialize. OC could not get the legal waivers required. Wilson told me he was so excited he could barely sleep last night. Sorry buddy.

After a brief mozey…warm ups began and consisted of:
• SSH
• DQ
• Helicopters
• Merkins
• LBC’s

The Q’s questionable cadence sent out distress calls for Nancy Lopez as some thought I would have been better served with a “F*** it…SSH” cadence but the PAK overcome this obstacle and the muscles were ready for HOLD IT.

HOLD IT

As a group, complete each exercise 5 times, holding each exercise for 25 seconds, resting 5 – 10 second between reps. In between each set, run ½ a lap. Exercises were –
• Frozen Elbow Dips (Hold at 90 degree angle)
• Frozen V-Sits
• Plank (Lifting Right and Left Leg)
• Frozen LBC’s (Hold at the top)
• Frozen Squats (Alternate lift of right and left heel)
• Frozen Russian Soldiers (Hold leg out as close to 90 degrees as possible)

Those with daughters were haunted by the word Frozen. I guess they’ve seen that movie one too many times. LET IT GO! Sorry…I couldn’t resist.

After the completion of HOLD IT, the group mozey’d back to the Flag for a quick ring of fire with your favorite 10 count Merkin.

COT, Number-rama, Name-a-Rama with OC taking us out for the day.

Thank you men. I’m glad that you are part of my life. I’m better for it.

For those disappointed…there will be free T-Shirts and a puppy on my next Q.

Double digits posted at Twin Team this morning, but the PAX never saw the mountain.  After 2 days of back-to-back Gumbo beatdowns, YHC was too sore and exhausted for a hill workout. 

Some of the Twin Team regulars may remember a strange dude doing his own thing – running the bleachers and playing on the monkey bars – at this AO a few years ago.  Not having a great plan for the morning, YHC reverted to this workout from his pre F3 days.  This is how it went.

COP:

Mosey to the Swamp parking lot for some SSHs, Russian Soldiers, DQs, and Helicopters. 

Triple Check on the Bleachers:

Mosey inside the Swamp to the bleachers for a modified triple check. 

• Round 1, member 1 = runs up the bleachers 3x, member 2 = Dips, member 3 = Merkins. 
• Round 2, member 1 = hops/jumps up the bleachers 1x, member 2 = LBCs, member 3 = lunge in place.
• Round 3, member 1 = runs up 3x, member 2 = box jumps, member, 3 = railing crawls (you had to be there).    

Murph (just the location):  

Indian run back to the playground behind BWE.  Partner up for pull ups.  10 reps, 2 sets.  Do as many as you can OYO, then assisted by the partner to 10.  Switch and repeat.  Flange crushed these without help. 

Modified Curb Crawl:

Mosey to the bus loop.  On 1 side, do 10 walk-out Merkins.  Bear Crawl to the other side, stand, and do 20 curb hops.  Crawl Bear back and repeat 3x.  About to puke on round 2, YHC was second-guessing the count.  However, Flange was already on round 3, so it was too late to audible. 

Indian Run:

Indian Run leaving BWE across the street to the top of the hill / cul-de-sac.  At the top, recover and reverse back to the flag (2 at a time).  The last 2 in the line race to the front.  YHC had the pleasure of losing to Doozy, then Rosie, then Tobit.  Nice job fellas.

Ring of Fire 

Hold Plank while each member performs their favorite Merkin x10. Respect to Rosie for doing airborne pushups. 

COT, Numberama, Namerama

Announcements:

• Field Day, May 11, at Dogpile.  SOJs uniform was discussed.  Reach out to Gumbo if you can make it.  Or just show up.

Everyone was impressed with Whiteboard’s fitness level.  Clearly not a couch potato.  YHC had to beg him to pump the brakes when taking the lead on the Indian Run.  Hope to see you soon, Whiteboard!

Thanks for coming out this morning, fellas.  You guys push me harder every day. 

Neigh, neigh!

10 strong for the Murph today….
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 and great to see new attendees to the Murph – total of 4 virgin murphers!

8 very curious men hopped out of bed on Good Friday and made it to Twin Team for an Easter Egg Hunt.  Much respect to Aggie who drove from Cville in the wee hours to introduce his Midlothian pal, Hawkeye (FNG), to F3RVA.

COP:

Slow mosey 100 yards to the beginning of the bus loop for 10 SSHs, 10 Don Quixotes, and 10 Russian Soldiers.  Then, instructions were then given to perform 10 Merkins, 10 Jump Squats, and race around the bus loop, returning to the front of Bettie and hold Plank. 

The Thang (Easter Egg Hunt):

Two teams were formed:

              Team 1 – Rosie, Doozy, DK, and Aggie

              Team 2 – Tobit, Hawkeye, Sugar Sock, and Bullesye

The following instructions were provided while the PAX held Plank.  Well, this is how they looked in my head.  It later became apparent that they weren’t verbalized so clearly.     

1. There were 8 stations in various locations within the standard AO footprint.
2. Each team was provided a notecard with a hint about each of the 8 locations.
3. Each station had a Ziploc bag under a soccer cone (to keep the wind from displacing the bag).
4. Inside the bag was a notecard with exercises and 3 prizes.
5. The prizes, which ranged in value, were a Peep (10 pts), a Robin Egg (5pts), and a Jelly Bean (1pt). 
6. Some stations were harder and contained more of the high-value prizes.
7. The first team to arrive would take the highest value prize available and then perform the exercises.  This is where YHC may have been unclear.
8. Each team could choose their own route and order to the stations.
9. The objective was to collect as many prizes as possible (but preferably, just one from each station) and return to the Flag by 6:10.  The team with the most points would win.

The Hints / Stations and the exercises:

• “Name of the AO” – This station was at the base of Twin Team. 
  • 40 Merkins
  • 40 Jump Squats
  • 80 Mountain Climbers, 2 count
• “Alaska” – A map of the USA is painted on the Bettie Weaver playground. 
  • Tag all 4 of the basketball goals on the playground alternating Bear Crawl and Crawl Bear between each goal.
• “The Murph” – On the playground where Honeymoon crushes us with the Murph
  • 20 pullups for each team member.  Assisted counts
• “Swamp Entrance” – The JRHS football field is named the Swamp. 
  • Run up the home team bleachers 10 times performing 15 dips between each run.
• “JRHS Tennis” – Hope this one is obvious.
  • 4 corners (progressive / add on) around the inside of the tennis courts.   
    • 10 HR Merkins
    • 20 Squats
    • 30 SSHs
    • 40 Mountain Climbers, 2 count
• “High Above the Marching Band” – A two story platform at the edge of the parking lot where the marching band practices.
  • Run to the top of the platform 5 times each.
• “JRHS” Fr. Circle” – The island in front of the high school main entrance.
  • 15 Walk-out Merkins
• “JRHS Basketball (outdoors) – Obvious
  • 25 Jump Squats
  • 1 Suicide
  • Repeat 3x

Disclaimer – YHC, who was on Team 2, set the locations and knew the prize values but fully intended to allow Team 2 to find each cone without YHC’s help.    

YHC would like to say that the well-planned workout ran smoothly.  However, it did not.  As Team 2 made its way Alaska, YHC noticed that the soccer cone and Ziploc were missing.  Knowing Döner Kebab very well, YHC immediately suspected trickery.  YHC owes DK an apology…

Laughing, but suspecting Team 1 was hiding the cones, Team 2 decided to pursue the stations in a different order.  This is where YHC may have helped with directions. 

The hunt continued and each team made it to 6 or 7 of the 8 stations.  More than YHC anticipated.  Great job men.

Back to the Flag – At 6:10, both teams reported back to the flag for various Merkins, and just a little bit of ab work, followed by a Ring of Fire.  Because of the confusion, no winner was selected.  Participation trophies were handed out instead. 

Numberama, Namerama, COT

No announcements

In planning the Easter Egg Hunt, I felt it could either be a huge success or a complete failure.  It appears to have landed somewhere in the middle.

In the post-workout conversation, it was determined that Team 1 wasn’t playing games by hiding the station cones.  Because the opening instructions weren’t so clear, Team 1 understood that they were to take all the prizes in the bag.  And to be helpful, they were collecting the cones and Ziplocs so YHC would have less clean up. 

Thanks again to Aggie for his hour plus drive to join F3RVA and for introducing Hawkeye.  Thanks to the PAX for being good sports this morning.

Happy Easter!

Double Digit numbers this morning at Twin Team. 10 Strong showed up to see what the “Hill” had to offer.

COP

SSH x 20

Helicopters x 10

Imperial Walkers x 15

LBCs x 25

Carolina Dry Docks x 10

Arm Circles x 15 x Reverso

The Thang

40 Long Strides up Twin Team, Stretch your Stride as far as you can, mosey back down hill for 30 LBCs

60 Strides then back down for 30 Merkins

100 Strides, Stay at the location of fastest PAX member (Sorry Gumbo) then 50 LBCs

Lunge 25 paces up the Hill then 25 back down.

Continue Mosey up the hill, Stop 25 incline Merkins, More mosey, 25 Decline Merkins, Mosey to top of hill to mailbox – then 100 LBCS

1 Burpee at the top for UVA NATIONAL CHAMPIONSHIP!!

Mosey back down the hill, Lunges, then 80% to the bottom and hit another 100 LBCs, Plank for Pax, Honeymoon threw a burpee in the 20 Count.

Mosey to front of school

Partner Up – 20 Pole Smokers while parter does burpees, 2 Rounds

Bus Loop – 5 Burpees run a lap, 4 Burpees run a lap, modified at 3 laps to complete….Burpess with the PAX to complete

Back to the Flag – 3 more Burpees….Wait add one more for UVA NATIONAL CHAMPIONSHIP!!

Numberama, Namerama, YHC took us out

Announcements:

Some Craziness occuring at 430am tomorrow, see a previous BB

Prayers for Flatline Family

Prayers for Goose’s Brother

NMS:

As YHC mentioned yesterday about having the Q, it was named Twin Team for a reason, so conquering it today was the goal. Even though as YHC arrived there was a conspiracy leasd by Gumbo that the named had been changed to The Swamp and we should head to the football field…Nice Try! Strong work and welcome to Mouse Trap, taking on TT on your first post is not easy, but you stayed with it and rocked it, good stuff man! Strong work by all, and even better mumblechatter. This group continues to amaze me, whether it be how fast and strong each of you are or just the sheer fact that you are all an amazing group of men that i’m honored to call friends. Thank you guys for allowing me to lead, have a great day, and reach out to someone you may not have spoken to in a while, it could change their life!

Marmaduke

11pm Thursday, Twin Team has no Q. Y’all know the rest of the story…

Mosey to the summit of Twin Team (dropping flower pots and cones along the way) for a quick COP: DQ, Russian Soldiers, Helicopters, Cotton Pickers. Then run to each successive cone, do an exercise, and return to the summit.

1 – Bear Crawl back to summit
2 – 30 derkins
3 – 30 uphill WWIIs
4 – partner relay: one run to previous cone & back while other alternates hand-release merkin and 5-count plank
5 – 20 burpees

As YHC has moved farther from the AO, this is likely the last time Sisyphus shows up during the school year. Thanks for putting up with it one more time, and for tolerating my late blackblast!

YNWA

Y’all know what happens when the Q sheet has a blank next to Twin Team on a Thursday night!

A PAX of six had absolutely perfect weather for a good old beatdown from Sisyphus himself. Here’s how it went:

Mosey to the summit of Twin Team (dropping flower pots and cones along the way) for a quick COP: DQ, Russian Soldiers, Helicopters, Cotton Pickers. Then run to each successive cone, do an exercise, and return to the summit.

1 – Bear Crawl back to summit
2 – 30 derkins
3 – 30 uphill WWIIs
4 – partner relay: one run to previous cone & back while other alternates hand-release merkin and 5-count plank
5 – 20 burpees

Per usual, PAX returned to Bettie at 6:15 on the dot, proving once again that this is the perfect plan for this AO. YHC found himself pushed mentally & physically, all while getting to ramble on about Greek mythology.

YNWA

8 fartsack escapees arrived at TwinTeam ready to kick off their Friday the right way, and none were disappointed. The Shovel Flag was planted, gloves discarded, and the Pax set to it quickly this morning to make sure everything could fit in the allotted time.

COP/Warmup

• Invisible Jump Rope x20
• Don Q x 8 veryyy slowwww
• Cohen Kickbacks x 10

Mosey via baseball field shortcut to the stadium and track, left end.

THE LUCKY HORSESHOE
Run a lap of the track and do 20 of each of the marked exercises on laminated card corresponding to that lap number. Complete everything you can in 33 minutes.
Lap 1 – Merkins
Lap 2 – Merkins, Storm Squats (today only 1 squat per total rep)
Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 8 – WWII Situps, In-place Lunges
Lap 9 – In-place Lunges
Lap 10 – Victory Lap

Plank-o-rama for recovery

Mosey back to the flag, take the long route on road to avoid mud.

MOLESKIN

• Back by popular demand (you can thank Rosie), the Lucky Horseshoe continues to be a crowd pleaser. Glad to be able to bring it on the road to the south side of the river, it will be back at Heartbreak next month. Perfect timing to have it a day before St. Patty’s Day, but due to the gloom I have no idea if anyone was wearing kelly green or not.
• Good work this morning, everyone. This is a tough one and it was clear everyone did a great job of pushing themselves. Congrats to Rosie and Tobit on your completion of the victory lap, that is no small accomplishment! I’m grateful for the opportunity to lead today, it felt good to get back in the Q saddle after some winter germ-induced months of being unable to regularly put in a ton of posts.
• Hopefully nobody lost any shoes on our shortcut to the track, the Q almost did…
• Results (last lap completed) for those who wanted to keep them for future reference:
  Orange Crush – 8
  Don Draper – almost 9
  Mr. Holland – 8
  Tobit – VICTORY LAP
  Rosie – VICTORY LAP
  Loose Goose – 8

See you again in the gloom very soon, and enjoy your green beer this weekend!

Loose Goose

8 Super Troopers arrived to Twin Team this morning to finish the work week in dynamic fashion and welcome in the weekend. 0525 Flag planted. 0530…….5 Burpees to start.

Mosey down the road, past the high school, and to the parking lot across from The Swamp. COP= x 10 Don Quixote’s, x 25 SSH, x 15 Copperhead Squats, x 10 Invisible Jump Ropes, x 15 Russian Soldiers, x 20 LBC, x 15 Box Cutters. Enough of this. Mosey to the track.

Exercise 1- No Mercy Mile. Start at end of turn 4 at straight away…Run to Turn 1. Bear Crawl to Turn 2. Run down back straight away, half way down, perform 25 Merkins and finishing running to Turn 3. Lunge from Turn 3 to Turn 4. There was extreme mumblechatter when the Q announced this exercise…..previous attempt at this exercise called into question. Only .5 miles was called to start. PAX looked great after 2 laps, so Q announced the PAX would complete No Mercy Mile.

0610 No Mercy Mile completed and time to mosey back to the Flag.

Number-ama, Name-r-ama, Announcements: March 23, Dogpile will be at 0700 with Dredd leading from Corporate. Growruck is Saturday night. HDHH is Friday night somewhere in RVA with beer. Ask around.

YHC took us out!

NMS: YHC may still be going through puberty or losing his voice. None the less, COP is still fun! Rosie actually expressed pessimism when YHC introduced No Mercy Mile. Evidently, Dr. TH tried this exercise but with much more complicated directions. YHC believes in K.I.S.S= Keep It Simple Smart, really Stupid, but No Mercy Mile took the entire morning. 400 meters of bear crawls, 400 meters of lunges, 800 m of running, 100 Merkins. Simply Outstanding!

Bullseye, way to make it work this morning. Tobit, pleasure as always. Orange Crush keeps posting. And Rosie…pessimism…..NO WAY…..way to support the Q!

Thank you for following this morning Gentlemen. My first post this week and man, very much needed!! Only those who post understand!

Loud and Proud,

Flatline

Eight steel pistons – cold, quiet, and inert – YHC turned the key, and the F3 engine roared to life. Here’s how those steel pistons created F3 inertia: 

The THANG:

COP #1: (at the Flag)

• SSH x20 IC
• DQ’s x10 IC
• Ball Dippers x10 IC
• No Cheat Merkins x10 (Hand Release + Shoulder Tap = 8 count IC)
• Freddie M’s x20 IC

Mosey to COP #2: (Elem school front circle)

• Indigenous Peoples Curb Crawl: PAX Carousel Plank around island curb, last man completes 5 Burpees then bear crawls around loop to the front …continued until all PAX have completed Burpees

Mosey to COP #3: (Track)

• PLT’s – x3 Sets of 20 each
• Run around track
• Lunge for the Six to catch up
• Partner up for Wheelbarrows down long stretch of the track
• Big O’s x15 clockwise, then x15 ccw (sitting on bench with legs straight, trace big circle with legs together) 

Mosey to COP #4: (Parking Lot near Track)

• Menage a Trois (AKA – Triple Check): P1 Carousel Planks around island curb (sets pace), P2 “Wheel of Merkin” on opposing Curb (3,6,9,12oclock), P3 Burpees

Mosey Back to Flag:

• Plankorama waiting for the Six
• 100 Flutter Kicks in honor of VINNY’s anniversary week (4-count IC, completing 5 sets of 20, alternating x20 high flutters with hands up/back, then x20 lower flutter with hands under six, repeato until 100 reached)
• No Cheat Merkins x10 IC
• CIRCLE MERK !!! x3 

COT:

• Counterama #
• Namerama
• Announcements (included below in Comments)
• YHC Prayer

NMS: 

• Slightly colder and damper than expected, but a glorious Q nonetheless. It seems 8 men makes a near perfect PAX for maximizing the 3 F’s – healthy mumble chatter, equal pairings, and minimal waiting for the 6. While running between COP’s today, a light rain and breeze refreshing my awareness of Life, YHC worshipped God and gave thanks for the leg and heart strength to find joy in this fitness. This Spiritual perspective was further heightened to hear of the sudden passing of Big John, just in his mid 40’s. Life is precious. Keep EH’ing to get the guys you know out to join our fellowship. Let’s make the most of today, and every day, by the grace of God, and to His glory!