Tag: TwinTeam

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!!

The parking lot was clear and there were 5 other men waiting for Mr. Holland as he pulled into Bettie Weaver this time.  After Monday’s no show from SOJ, he decided to try Twin Team with the hope that Gumbo would Q.  Unfortunately Gumbo had other plans and his family duties called.  With no one on the Q sheet, YHC took over and led the 6 to Twin Team.  After rolling up the hill a little ways, McRib found us to hit the dreaded prime number, 7 total PAX.

THANG

Mosey to Twin Team, watch the ice getting out of the parking lot and on sidewalk leading to the cul-de-sac.  Warmup with some SSH, DQ, Arm circles and Squats.  Mosey up Twin Team to find a good starting point.

Modified Jacobs Ladder – 10 strides uphill, 1 burpee, down to the start 10 merkins and 10 WWII, 20 strides, 2 burpees back for 10 and 10.  Continue up to 70 strides and 7 burpees.

Mosey to the top of the hill since Don Draper had never visited Twin Team and McRib hadn’t seen the top in a while.  Mary at the top.  Make our way back down with 10 bear crawl strides, 7 burpees, 20 and 6, 30 and 5, 40 and 4.  Audible to 25 lunges for rounds of 3, 2, and 1 burpees.  All the way to the bottom for 10 merkin ring of fire and then a 10 monkey humper ring of fire (feel the burn).  Back to the parking lot for some Mary to close it out.

Don Draper posted thinking today would be another day of trudging through the snow.  Little did he know that, like my kids, YHC had had enough of the snow and would try for dryer ground.  Twin Team is tough, it’s even tougher when wearing boots, Tclaps Draper, way to stick it out.

Other than Flange taking a slip withing the first 25 feet of the parking lot, everyone stayed upright, at least when they were supposed to be.  Great to have McRib back out to Twin Team, I am sure he missed the hill.  Look for Mr. Holland may be incorporating glow sticks for his next Sisyphus or other hill related beat down.

Announcements:

Ghost Flag will be at NoToll Tuesday for YHC’s annual 12 days of Christmas beatdown.  Extra points for Christmas Spirit.

HDHH at Capital Ale House, Midlothian starting at 530 –  ? Wednesday 12/19

Hardywood’s daughter wrote a book and will be having a book signing on 12/19 at Crossroads – See Hardywood for details.

 

Six men broke loose from the strong grips of the fartsack this morning to face the Twin Team Beast.  Here’s what went down:

Mosey to Twin Team hill for a short COP:

SSH x 30

DQ x 15

All stretched out and blood pumping, the PAX was ready (or not) for YHCs beast modification for Twin Team hill. With the help of two flashing running lights planted half-way and all-the-way up Twin Team, four rounds of the beast followed:

Round 1: Run half-way up Twin Team (to first flashing light) and perform 10 merkins; run the rest of the way up Twin Team (to second flashing light), 10 merkins; run back to half-way point, 10 merkins; run all the way back to the bottom, 10 merkins, plank for the six

Round 2: Repeat with squats

Round 3: WWIIs

Round 4: Two-count flutter kicks

With no time remaining for rounds 5 and 6, mosey back to Bettie Weaver for a burpee ring-of-fire.

Numbers, names, announcements, and YHC took us out.

Announcements:

• Marmaduke is still collecting coats.
• HDHH on 12/19 – Capital Alehouse SOJ. See Flatline for directions.

NMS: 5:30 arrives and YHC points the PAX to Twin Team hill. Noticeable groans followed, but YHC was undeterred. Despite being the namesake of the AO, Twin Team hill has been neglected as of late. Yes, it’s dark over there…but YHC really felt that the hill deserved some attention. Hearing this, Gumbo said that we should just rename the AO “Flat Ground”. YHC has mixed feelings.

Although 6 rounds were planned, only 4 actually happened before time ran out. YHC introduced the Twin Team modified beast at a hot potato Q a while back…we made it through 2 rounds before passing the Q. With 4 rounds done today, I’m thinking we’ll hit all 6 next time.

As typical for a beast, the final round was to include burpees. Since that didn’t happen, a burpee ring of fire was called.  Mumblechatter was somewhat light given the amount of oxygen required to climb Twin Team….although some (perhaps well warranted) grumbling could still be heard. The PAX persevered and crushed it as always.

Thanks to Flange for making an appearance after seeing YHC on the Q sheet…much appreciated…and enjoyed the conversation.

Great work today fellas!

Peace…I’m out!

 

11 strong for the Murph

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 I hope everyone enjoyed the Christmas tree smell as much as I did!  If that doesn’t get you ready for Dec. than nothing will!

3 non-SOJ’ers came out on a brisk 28 degree morning to Twin Team to enjoy the company of the SOJ PAX.  With no SOJ PAX to be found the 3 did their best to sweat out their Turkey day excesses:

Mosey to JRHS lot for COP:  SSH, Imperial Walkers, Don Qs, Merkins, Flutterkicks.

Triple Check:  Donkey Kicks, WWIIs, run to stop sign & back.  Head across to parking lot.  Bear Crawl up but stop for Merkin ever parking spot.  Back down with Crab Walk & 3 Reverse Crunches per spot.

Head over to main lot- Increasing Burpees at lights, 1 up to 8.  Freddy Mercury and then head up to BWES field for 11s:  Merkins & American Hammers.

NMS:  YHC arrived at Twin Team and found Sir Topham Ham from CLT waiting.  Conspiracy arrived to make it 3 but we all were left to wonder where the SOJ regulars were.  It isn’t unusual for Mr Holland and Flipper to represent Tuckahoe at Twin Team but today was just 2 West Enders and our CLT visitor.  YHC was left to wonder were the Black Friday deals on chicken feed, starter jackets, unnecessary golf carts, & EZ Pass transponders too tempting to pass up?

Sir Topham Hat posted in shorts making it 2 SOP’ers in the 28 degrees.  Conspiracy went the opposite direction with a good 3 layers to make Wilson proud.  Sir Topham Hat lead the way on the exercises, always good to have him back in his hometown.  At the end he gave a resounding endorsement for the GrowRuck and gave a soft commit for attending ours in March, aye!

Enjoy the quiet Friday today, Go Hoos and come celebrate UVA ending the losing streak to VT tomorrow at Gridiron.

9 SOJers (or SOJers at heart…Handshake) broke the warm hold of the bed and posted to Twin Team this morning for warm bowl of Gumbo…sort of.  This is  how it went:

Mosey around the side of BWES (the dark side) to the circle at the end of the bus loop for COP, including:

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• Merkins
• LBCs
• Freddie Mercuries – alternating speeds

The THANG:

Triple Check –  classic triple check with merkins (any type you want), flutter kicks and a run around the bus loop.

Fun with Door Numbers:

• 10 doors
• Round 1 – Monkey Humpers at the even numbered doors and merkins at the odd numbered doors – do the number on the door.
• Round 2 – same but double the number on the door.

Rings of Fire/Burpee Shuffle – in the covered, dry area by door #1

• Round 1 – hold six inches and do 10 heels to heaven when it is your turn
• Lap around the front circle
• Round 2 – plank and do 10 merkins when it is your turn
• Lap around the circle – a little faster this time
• Round 3 – Burpee shuffle – when it comes to you call 1, 2 or 3 but you can’t repeat the number said right before you.
• Lap around the circle – a little slower this time!

5 Minutes of Mary, including:

• APDs
• Cross Leg Lifts
• Rocky Balboa’s
• American Hammers
• Box Cutters
• Hello Dollies

Back to the flag for COT, Number-rama, Name-a-rama, Announcements and YHC took us out.

Announcements:

• Marmaduke is still collecting coats and jackets – any kinds, kid’s, men’s, woman’s.  Bring them all.
• A few prayer requests for some families at St. Edwards that Radar and I know who are going through some tough times or illnesses.

NMS:

YHC really had no plan.  I briefly thought about some track work – maybe The Suck, maybe The Cooper.  In the end, YHC wasn’t feeling like that much running this morning.  Had a case of the Wilson’s!  Instead, we stuck close to BWES and stuck together.  Almost a ground and pound but we got a little running in there for some cardio…or for some relief from merkins and monkey humpers.  No doubt the school cameras got their fill of grown men doing monkey humpers and APDs.  Yep, we are on a list somewhere.

By my count, we did 75 merkins in the tour of the Doors.  Another 20 in COP and 10 in the ROF – so that is 105 plus however many you did individually during the Triple Check.

YHC is heading out of town to take the kids to Disney for the week.  I hope everyone has a great week and a wonderful Thanksgiving…and hopefully TYA gets some dry weather to drain the moat in my backyard!!  The next time YHC posts in the gloom will be Monday, November 26 – YHC’s 40th birthday.  YHC will be spending time this week looking for an interesting loop to run 40 times for River Run…be ready!

See you fellas in a week and without any more HATE.  Happy Thanksgiving men!

No More Gumbo For You!