Tag: TwinTeam

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.

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