Tag: TwinTeam

9 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

Great work today guys! It was nice that the rain slowed down during the main event!

Appreciate all the support and prayers for my dad and his surgery!!

Fifteen of F3RVA’s finest descended on Twin Team this morning for a Tobit beatdown. Here’s what went down:

Short mosey to the cul-de-sac behind Bettie Weaver.

COP: SSHs, DQs, Helicopters, Arm Circles (x40 forward and x2 reverse), LBCs, Merkins, can’t remember anything else

Quick mosey to blacktop.

Deconstructed Burpees: This one is always a crowd pleaser.

10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, 10 Jump Squats (in that order) is one round.

Repeato for 9, 8, 7, 6, …, 1.

Mosey to gravel/dirt track and partner up for B.O.M.B.S.

Like a Dora, one partner performs an exercise while the other runs a lap around the track and then switch. Exercises were

50 Burpees

100 Overhead Presses

150 Merkins

200 Big boy sit-ups

250 Squats

Plank-o-rama for the six.

Mosey back to the flag.

Merkin Ring of Fire

Two Minutes of Mary: Flutter Kicks x 20, American Hammers x 20

Numbers, Names, Announcements, Dr. Tryhard took us out.

Announcements:

Breaking Bread this Sunday…see Slurpee.

One of Hardywood’s talented 2.0’s wrote a book and a book signing will take place this evening at Crossroads on Forest Hill (was it 5:30-7?…someone feel free to chime in with the time).

NMS: YHC rolled up to Twin Team this AM with 5 minutes to spare and found a long row of headlights in his face. It’s great to see the big numbers continue at Twin Team. Feels like just yesterday when a PAX of five was the norm. Keep it up fellas!

The 40 arm circles during COP were in honor of DK, who gave us 60 at Timberwolf yesterday. YHC had intended to go as high as 80…but got seriously bored.

The silence during the Deconstructed Burpees was deafening. YHC will take the lack of mumble chatter as a compliment. The PAX totally crushed it though…and left YHC wondering if he had added some extra steps to his own routine.

The “track” behind Bettie Weaver was both “rutty” and “bumpy” and YHC seriously apologizes for dragging the PAX over to that danger zone.

YHC had also planned for some fun hill climbing exercises (there’s just never enough time to get it all done), but with time running out, a mosey back to the flag for ring of fire was called.

It should come as no shock that YHC was not blessed with the gift of gab. But, even if the words aren’t said often enough, this brotherhood is appreciated more than YHC can express. It’s an honor and privilege to lead.

Take your love out into the world gentlemen! Have a great Friday!

Peace…I’m out!

Seven men saw Mr. Holland on the Q sheet and decided to show up anyway, knowing that when it’s been a while since YHC was the Q at Twin Team, he’s bringing his death-defying, rock, pushing buddy with him.

Mosey to the top of Twin Team (dropping cones and flower pots along the way) for a brief COP, including DQ, Russian Soldiers, & Cotton Pickers. Then time for the Sisyphus: run to a cone/pot, perform an exercise, go back to the top. Go to next one, etc until all five are done:

-bear crawl back to top
-30 uphill WWIIs
-30 derkins
-partners: one run to cone #3 while other alternates merkin w/5-count plank. repeat 3x
-20 burpees

As always, this event is equal parts physical and mental challenge. During phase 4, YHC always starts to hear the internal voices trying to convince him to call an audible, saying we won’t finish in time, that one PAX member is nursing an injury…anything to avoid doing the hard work of completing the task. By now it’s expected, and pushing through the excuses is part of why this routine has come out so often. But it’s a real beast, one that the PAX loves to hate, and it takes almost exactly 45 minutes.

Apologies for the late backblast – worked most of this weekend!

YNWA

12 strong for the Murph in some serious cold temps!

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

Great work today and strong numbers as we all agreed it was not officially February until the sun came up so this officially starts the completion of the 2019 monthly murph.  On a good note as well that does mean that Murph Feb. is close!!  Let’s get some big numbers!!

With a sentiment of TGIF, 11 zero-dark-thirty warriors set off for a latecomers “Courtesy Loop” around the Parking Lot with a little COP of x20 SSH. Unfortunately the hoped for FNG was a no-show, so off we went. En route ROSIE suggested YHC should add house calls to my EH’ing – apparently the elusive FNG is more likely to escape the fartsack if you are leaning on your horn outside his house at 5AM. Duly noted!

The THANG:

Mosey to COP #1: (Playground)

• Morning Call:  First man completes 5 pull-ups calling cadence to the pushing PAX who completes 5 matching Merkins – after 5 pull-ups completed, brother-on-bar calls out his F3Name – echoed by the pushing PAX. Repeato for each member, 55 Merkins total.

Mosey to COP #2: (Lot near Track)

• Imperial Squat Walkers (4 count, nice & slow)
• Around the World Lunges (12 count to lunge Rt leg to 12/3/6, then Left Leg 6/9/12)
• Jingle Balls (Plank position – Each foot brought up to Each Hand, 4 count)
• CrabJacks (crab walk position, legs extended/split/return, 4 count)
• Windshield Wipers (on six, arms out to sides, leg together & touching sky, dropped to right, then up, then left – 4 count) …similar to WWII’s on a slope YHC found himself “walking” slowly down the slightly graded pavement
• Hands above head Flutter Kicks (audible appreciation from PAX for a COP exercise they recognize)

ROSIE:  “We need to stop him from reading the Exicon!”

Mosey to COP #3: (Track)

• No Mercy Mile (Modified)- PAX completes 4 laps around track, each time stopping at the first 50 yard line to complete 25 Merkins, 25 Monkey Humpers at opposite 50 yard line, and Captain Thor’s at completion of lap to wit for the Six. Straightaways run, while curve exercises varied for each lap:
• Lap 1 Curves: Bear Crawl & Lunges (ouch, let’s not do that again)
• Lap 2 Curves: Alternate Partner Carries (Felt like I was floating off the ground after carrying 210lb of Beaker!)
• Lap 3 Curves: Carioca both ends
• Lap 4 Curves: Partner Wheelbarrows (where’d my breath go?!)

OUT OF TIME …AYG sprint through muddy field back to Shovel Flag

(Will plan better next time to leave room for the DTH “Circle Merk” closeout exercise)

COT:

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

NMS:

• YHC slightly disappointed at the start due to an FNG no-show, but warmly cheered up by the 10-strong PAX moving through this morning’s routines with great enthusiasm. The Exicon continues to produce entertaining options, though YHC getting the cadence right for the CrabJacks was initially challenging (PAX patience & humor much appreciated). The No Mercy Mile took us a lot longer to complete than expected, so an action packed Triple Check YHC had planned will have to wait for next time – perhaps for YHC’s next Q at HeartBreak Ridge on Tuesday (1/29). Getting all the feels this AM – humbled and privileged to be a member of such an amazing group of Men. Thank you!!!

The youngest spawn of YHC celebrates her 8th birthday today, so what better than a 8-themed (and 18-themed) beatdown at TwinTeam.
16 warriors assembled, and the celebration went something like this.

THANG

Circle around cars to pick up Lumburgh.
Mosey down to James River HS

Circle up on slanted parking lot for Circle of Pain (COP): 18 SSHs, 8 DQs, 18 Copperhead Squats, 18 Tempo Merkins, X’s & O’s (including a Gumbo 20 count during an ‘X’)

Mosey to Track parking lot and partner up for Touch-A-Lamp-Post:: 1 partner performs Lt. Dans while the other partner touches a lamp post and returns, switch, repeat-o up to 4 (can’t touch same lamp post twice)

Mosey into track facilities onto bleachers for Bleacher Space Invaders: 3 rows of 5-6 men, stand on bleacher facing top, stretch across 1-2 rows, plank walk to the left, climb up, plank walk to the right, hold plank – repeat-o x 2

Run 1.5 laps around track to the other set of bleachers. Line up for Ciabatta: Dips – 20s on, 10s off – repeat-o x 8

Mosey back to James River HS to side with poles for Triple Check: pole smokers, plank, run to first light + 30 monkey humpers

Audible called before completion due to lack of time

Mosey back to Bettie Weaver ES, circle up for 8 Count Pan Pax Body Builders – repeat-o x 8

Naked Moleskin:

It was a balmy 38 degree January morning….perfect temps for F3.
The cars kept turning into the parking lot this morning….great seeing such high numbers at Twin Team at all 3 instances in 2019

Touch-A-Lamp-Post took way longer than expected, while the Bleacher Space Invaders required muscles not used regularly and went faster than expected.

Great to use more of the AO this morning…don’t think we’ve ever made use of the Visitor bleachers before.

Thanks for celebrating YHC’s daugther’s birthday today…the scavenger hunt before breakfast was a hit!

Keep bringing more guys out.

Announcments:

Puppy Pile 1/26 @ 7:05am @ DogPile
Dr Tryhard Qing Twin Team next week

19 super studs gathered at The Max for some southside fun.  According to the reports on KKTY it went a little something like this.

Mosey to the base of the Twin Team hill for COP.

• SSH X 40
• Imperial Walker X 20
• Cherry Picker X 20
• Freddie Mercury X 20
• Flutter Kick The Right Way X 40
• Hand Release Merkins X 40
• Suzanne Sommers X 1

Buddy Bands:  Fun fact; Saved By The Bell ran for 86 episodes.

• Partner up.  One pax runs to predetermined mailbox up the hill and the other partner begins to do broadjump burpees.  Switcheroo and do this until 86 burpees have been dominated

Mosey to the top of Twin Team

Good Morning Miss Bliss:  Fun fact; Saved By The Bell was based on a Disney show starring the super foxy Haley Mills (of Parent Trap and Polyanna notoriety) and a young stud Jaleel White whom you may know better as Steve Urkel** (the name Urkel is going in the F3 name vault).  This original series was based on 4 characters.

• Partner up.  One pax runs down the hill to a predetermined driveway and the other pax begins one of four exercises going down hill; Bear Crawl, Crawl Bear, Lunge, Backwards Lunge.  Switcheroo until the exercises have led you to the end point.

I’m So Excited About Monkey Humpers: Fun fact; Scott Gale wrote the theme song for Saved By The Bell.  But did you know he also wrote music (but not the theme song) in Golden Girls.  #themoreyoukonw #neverforget #blanchstrong

• Run from the telephone pole back to the start and at each mailbox (5 Total) complete the following exercises.  40 monkey humpers, 10 hand release merkins.

Mosey back to the flag.

Numberama, namerama, Gumbo led us out.

News; otherwise know as Dr. Tryhard’s to do list:

• New AO starts on 4/4 at Hugenut High School.  The name has not been confirmed but these options are under consideration in order of awesomeness;  Hugenuts, Orchitis and Forge
• RVA shirts are in the works and wait for it…they are gonna have our names on it.  This came after long deliberation.  The following options were preemptively rejected by DTH; no tuxedo t-shirts, no Big Johnson themed shirts and no tank tops.  Looks like medical school gave him wisdom but took away his sparkle.
• There’s an obstacle race in October at the Richmond Raceway.  He’s got a discount code for it, but sounded more like some babyboomers aol email address, you’ll have to get it from him.  CSAUP – 10/5/19 Terrain Race at Richmond Intl Raceway – Sign up for F3 Team “Mean Mean Stride” – password CSAUP4FUN. 0930 Start time. (https://www.active.com/richmond-va/running/distance-running-races/terrain-race-richmond-free-2019)
• His VQ is next Tues 1/15 at Heartbreak Ridge.  He’s described it as “Shakeweight strong workout with an influence of post modern jazzercise guaranteed to get you looking great for spring break speedo season”.
• YHC heard on Nextdoor that a band of middle aged men with heavy sacks have been grinding it out in the mornings.  YHC would like to put your family and HOA at ease.  It’s just our brothers getting ready for Grow Ruck.  Please see Marmaduke, Honeymoon, Honey Do, Shakedown or Wilson for details.
• Puppy Pile is on 1/26 led by Ollivander.  Do this and bring your kids. 7:05am sharp.
•  Kubota and Vinny are taking the lead on Breaking Bread.  See the Q sheet for openings.
• Please send thoughts, prayers, texts and offers to help Opus and his family.  His M is on the mend with a long road ahead.
• 5:30 at in the Ellwoods parking lot for some extra credit.  YHC and other will be running to Dogpile and getting in some easy miles.  Running with a shovel flag is encouraged.

NMS:  Way to work today fellas!!  After seeing last weeks big numbers at TT, YHC knew I had to plan something a little special.  After an apparent burpee and HRM fast yesterday, YHC wanted to make sure we did not have any lingering deficiencies. Great to see so many guys out just starting their F3 journey.  Today was the 3rd workout for Lumburg!!  Way to go brotha.  YHC could never tell you how much I appreciate your effort, your encouragement and simply showing up.  Extra big kudos to the greatness that is Sugar Sock.  He’s done 6 of 7 on YHCs Farewell To Hate Tour.

Make it a great one fellas.  Dig a little deeper, get it all out and be super.

Hardywood

16 Super Troopers and 1 FNG posted to Twin Team this morning in hopes of finishing the first week of 2019 in a glorious fashion.  0530….with Radar coming in hot, time to mosey to the parking lot near The Swamp.

COP- x 15 Russian Soldiers, x 15 Hillbillies, x 15 Invisible Jump Ropes, x 15 Copperhead Squats, x 20 Box Cutters, x 20 Flutter Kicks, x 20 LBC’s….with a slight crack in YHC voice, time to mosey onward to The Swamp (aka JR stadium).

Merkin Mile-x 12 Merkins and run a lap. Repeat x 4. Voila!

On to the football field. Yup, soaked, saturated, diluted. Totally wet. At the end line, line up. Run to 25 yard line, x 25 Freddie Mercuries, bear crawl back to end line. Run to 50 yd line, x 50 Squats, bear crawl back to end line. Run to 75 yr line, x 75 SSH-audible-lunges back to  end line. Run 100 yds, x 100 LBC, lunge back to end line.  With time still on the clock…

PAX lines up on the salle de bain, balls to the wall and chicken peckers. YHC started. x 10 2 count chicken peckers down the line. Quickly turned into single count and Greenbow starting at the other end to meet in the middle for times sake! Time to mosey back to the flag…..yup, through the parking lot and across a more dry field at BWES!

Number-ama, Name-r-ama, Announcements: Oliveander has an impending preblast for puppy pile sometime in January.  What ever your resolution, continue to post and EH that guy who needs to fix Sad Clown Face!!

YHC took us out.

Naked Mole Skin-17 PAX members at Twin Team this am. Super awesome gents!! Limehouse, welcome to F3 RVA. Unique situation that you are a resident of the 711 corridor who went to the Citadel and were named in SC. Welcome! And you EH’d an FNG-Flat Tire-at your very first post. Outstanding. It is only suiting we welcome a Citadel grad into the mix. Let the banter begin…VMI vs Citadel. Welcome Flat Tire!

YHC cadence and voice cracking…..always a pleasure to entertain in the COP!

Moseying back to the flag, YHC could have lead the PAX back around on the road. But, running across another field sounded great!

DK was startled by a possum walking on the curb near the bus. And, he thought the possum was rabid…..hence his inability to take us out!

Thank you for following this morning. Finish the week strong and continue to lead by example!

Only those who post understand!

Loud and Proud,

Flatline

 

6 Warriors and 3 Ruckers arrived on a mild and raining Friday morning for another edition of Spit-mania.

Short mumble chatter with the Ruck crew, they headed out and we got to work

This is how it went down.

Mosey around the bus loop and head a “dry spot”.

COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Dying Cockroach, Arm Circles

THANG

Mosey to Twin Team Ln

Lindsay’s – Starting at the bottom with 10 WWII Sit-ups and 30 2ct Mtn Climbers, mosey up twin team and complete 15/25. Up and down completing 20/20, 25/15 then 30/10

Mosey back to the school

Mtn Donkey Medley – Sets of 5, 10, 15, 20, and 25 Mtn Donkey Kicks

PLT’s – Partner Leg Toss x10, x15, and x20

Mosey back to the cars

2 MOM – Heels to Heaven IC, Superman

Numberama, Namerama, and Announcements. YHC took us out

MOLESKIN

This marks YHC 5 Q of the week and 2nd AO VQ. Also YHC was happy to see “The Murph” was completed last week so it open the door to use Twin Team today. Having traveled to this AO on several occasions, YHC had ever been on Twin Team and you can’t come to this AO without using it. YHC has to say that this is one of the hardest hills in all of F3RVA.

Glad to have all the SOJ regulars out this morning and congrats to Ollivander who is attending his 4th Spit Q of the week!

ANNOUNCEMENTS

Marmaduke is still collecting coats. Up to 96 now. Let’s get him to 100!

SPIT ON THAT!! 

13 strong for the Murph in a rare 60+ mornings we approach Christmas!

Mossy to the main playground.

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

COT, Name-a-rama, Number-rama

Great work today and strong numbers!!