Tag: TwinTeam

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! 

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!!!