Tag: TwinTeam

Five Goliaths from far and wide arrived at Twin Team to find no Q and no locals.  No problem, here’s how it went down.

THANG

EF HUTTON Q

Mosey to field behind school

COP Greatest Hits – SSHs, IWs, Helicopters, Arm Circles, Merkins, Freddie Mercurys

Mosey to hillside

1 Booyah Merkin at bottom, Bernie Uphill, 2 Booyah Merkins, Run Downhill, 3, Bernie….10 Booyah Merkins (single count)

Mosey to baseball field

Whatchamacallits w/ audible to 8

TOBIT Q

Mosey to bus loop

Tree Line Escalator (Add a tree and an exercise each round, repeat exercises in reverso)

1 Burpee, 2 2ct Lunges, 3 Freddie Mercurys, 4 Squats, 5 Merkins

LOOSE GOOSE Q

Mosey back to field behind school

Ark Loader – Bear Crawl, Flamingo Walk, Crab Walk Backward, Bunny Hop, Crab Walk Forward, Duck Walk

Plankorama After Each Animal

HANDSHAKE Q

Mosey to playground

4 Sets of 8 Pull-ups

Mosey back to VSF

Numberama, Nameorama, COT

MOLESKIN

YHC awoke several times throughout the night with thoughts of a hot potato Q running through his head.  With that, a perfect time to drop some whatchamacallits on unsuspecting victims.  Unfortunately, Handshake knew what was coming and YHC didn’t get to enjoy seeing the PAX turn from laughter to horror.  Goose told a story from a former life with paid personal trainers where movements such as the whatchamacallits with a heavier rep followed by lighter reps in higher volume suck blood into the muscle causing it to grow quickly.  YHC thinks there’s probably a great Saab joke about blood, sucking, and muscles growing quickly in there.  After the shoulder destruction, YHC tossed to Tobit with the prompt, maybe do some legs now?  Solid work by all, great to be back at Twin Team and always a pleasure to fight the good fight with such high-quality men.

ANNOUNCEMENTS

There are a couple of openings in F3RVA Fantasy Football.  Contact EF Hutton if interested.

Probably something YHC is forgetting.

15 Veterans of the Gloom descended upon TwinTeam on a beautiful sunny and 70 July morning for a celebratory beatdown went a little something like this:

Thang:

Slaughter Start!  3 burpees, 6 WWIIs, 5 Merkins

Mosey to the bottom of Twin Team Hill, Circle up, Disclaimer, no time for COP today, men.  Let’s get started!

Merkin Mile, Twin Team style.  I believe the hill is about 2/3 mile each way, so it’ll work.  And besides, who wants to run on a track?   Take the hill, AYG…12 Merkins at the big bend, the top, the bend on the way down and the bottom.  Once done, run back up for the six, finish together.  Plankorama.

Mosey to the softball field between Bettie Weaver and JRHS for some four corners.  Ascend: 10 Merkins, 10 Merkins +20 WWIIs, 10 Merkins + 20 WWIIs + 30 Squats, 10 Merkins + 20 WWIIs + 30 Squats + 40 SSH   Al Gore for the six, and then descend, same counts and exercises starting with 40/30/20/10.  Al Gore for the six.

11’s On the hill between the softball field and the JRHS parking lot.  Bear Crawl up, Crawl Bear down, exercises were LBCs on the bottom and 2ct Flutter Kicks on the top.  Start with 1 LBC/10 flutter kicks, keep going until 10 LBC/1 Flutter Kick.  Plankorama for the six.

Native American run the long way back to the flag, and with 30 seconds to spare, 10x Flutter kicks IC.

Numberama, Namearama, Announcements, and YHC took us out.

Announcements:

Puppypile July 21, right after Dogpile.

Summer Tours continue, I believe there’s a little group heading out to GridIron this Saturday.

Sorry if I missed something else.

Moleskin:

It was an honor to lead you men this morning.  I was pretty floored as the headlights kept coming in, and my energy to lead really started to jump.  Great work out there today!  By Shakedown’s watch, we covered about 2.5 miles, and by mine the calorie burn was well north of 500 which hasn’t happened in a while for a 45 minute bootcamp.  Ya’ll absolutely crushed it.

As I marked my 1 year F3 Anniversary, I was reminded that we should each be thankful we had the courage to show up for our first post, and that we had the determination and will to keep showing up.  We all make the group what it is, and every one of us contributes to each others success. Take the energy you have from the group this morning out into the world and have a fantastic day!

 

Sugar Sock out

 

 

6 non-SOJ PAX posted to SOJ Twin Team in the gloom this morning to better themselves physically and mentally.  Yes, YHC knows that one of the PAX is from Powhatan, but YHC means Richmond/Chesterfield SOJ!  5:30am, let mosey!

COP:

Cotton Pickers x 15

Arm Circles Forward and Backward x 10 small x 5 big

Imperial Walkers x 15

Russian Soldiers x 15

LBC’s x 20

mosey over to James River Road for:

 

Lindsey’s (40’s)

30 Reverse Crunches/10 Carolina Dry Docks on the open grassy areas beside road

mosey down the road a ways

25/15

mosey down the road a ways

20/20

mosey down the road a ways

15/25

mosey down the road a ways

10/30

Plank

 

Now the PAX is in front of James River H.S.

PAX does different traveling exercises toward Robious Landing:

Butt Kickers, High Knees, Carioke to the right, Carioke to the left, Run Backwards, Lunge, Bear Crawl, Russian Soldiers, Imperial Walkers.

5 Burpees OYO

Now PAX is near wooden guard rails beside road.  Grab some wood for:

11’s

Dips on the rails and Incline Merkins on the rails

Mosey a little ways to the river bank and grab a bench or picnic table.

20 Box Jumps OYO

Trot over to the kayak/canoe landing and run down and up the steps for four rounds.  Dip hand in the water just so you can say you were in the river this morning.

Mosey back up to the boat landing parking lot for 3 Minutes of Mary including: Rosalitas, Box Cutters and V-Ups.

Mosey a little to the wooden posts and grab a post and hold 6 inches, then 10 Pole Smokers, then 6 inches, then 10 Pole Smokers.

Mosey back toward schools and circle up near the front of JRHS for a Merkin Ring of Fire.  3, 4, or 5 merkins of PAX choice.  No repeats.  Included were Diamond, Scorpion Dry Docks, Regular, Shoulder Tap, Spider and some kind of partner merkin that Lockjaw had us do.

Mosey back to Bettie Weaver and to the VSF.

COT, Numberama, Namearama and King George took us out (well said!)

NMM:

This was YHC’s first post to Twin Team and also, first Q, as well.  YHC was not familiar with the AO until he left work early yesterday and rode around a little.  We all know that Twin Team hill is there, but YHC needed to check the rest out.  This is a great AO!  T-Claps to the PAX members that started a boot camp here.  Lots of options!  A tour this morning was needed so YHC could familiarize himself a little better.  The PAX did not realize the decline in the road heading down to the river, but definitely noticed the incline on the way back.  Mr. Holland noticed that we took a left turn out of the BWES parking lot at the beginning of the work out.  I think he wanted to go right and over to TT hill.  YHC was not up for that this morning.  Maybe next time.

Welcome back to King George who officially took on his new F3 name.  Way to come back out and kill it!  Also, glad to see Water Wings back out for the third day in a row before he heads back to Cary today.  We are glad to have had you!  T-Claps and Respect to Flipper who was looking as slim as ever on his weight loss journey and Lockjaw was steady as ever.  Thanks for making my Twin Team VQ a success, gents!

Have a great weekend all!

Kubota

keep posting

 

Six of RVA’s finest defeated the sleep monster and posted for a trip into the unknown (as no one had signed up for the Q). After YHC’s customary on-the-dot arrival, YHC took the first Q. Brief COP on the spot to allow car exits for those not as well-versed in punctuality (it’s an art, fellas): SSH, IW, DQ.

Mosey over to Twin Team Hill for a Sisyphus Run (TM):

PAX ran uphill for 1 minute. Everyone goes back to wherever the 6 ended for a set of exercises, then another minute uphill. Repeat until summit. On the way up: 20 double count lunges (downhill of course), 20 WWIIs, 20 derkins, summit. On top, two sets of 10 burpees, then it’s back down.

Faster downhills meant 30 second intervals: 1st, sprint back to the summit, then reverso of the exercises on the way up. Sprint the final leg at the end, where YHC passed the Q to Wedding Singer.

Mosey back to Bettie Weaver for Triple Check: people’s chair, merkins, backwards run around dropoff loop. Singer passed the Q to Handshake.

15 PLCs, followed by partner carry laps around the dropoff loop. 15 more PLCs, then one man lunges halfway around loop while partner waits with SSHs, switch at halfway point.

Mosey back to the proverbial flag for a merkin ring of fire and WWII edition as well. Numbers, Names, ‘Nouncements.

 

Not a ton in the moleskin today – glad as always to work hard alongside men of quality. Would love to see more of the PAX as a whole to post at Twin Team. This has become one of my favorite AOs, with plenty of variety in locations, elevations, and implements of destruction. You won’t be disappointed!

Three F3RVA PAX showed up to #TwinTeam on Friday ready punish their bodies and minds, and get better a little bit at a time.

COP:

• SSH x 20 IC
• Copperhead Squats x 15 IC
• Hillbillies x 20 IC
• LBCs x 20 IC
• Merkins x 10 IC

Mosey to JRHS front entrance for a Triple Check (Wall Sit, 6 Inches, run the loop)

Lightpole Lane: run the access road stopping at every light pole and alternating between the following exercises: Burpees x 2, Merkins x 5, Squats x 5

Giant 4 Corners Escalator:

• 1st Corner – merkins x 10
• 2nd Corner – merkins x 10, jump squats x 10
• 3rd Corner – merkins x 10, jump squats x 10, LBCs x 20
• 4th Corner – merkins x 10, jump squats x 10, LBCs x 20, mountain climbers x 10

Lightpole Lane – the other direction alternating between Carolina Dry Docks x 5 and WWII situps x 5

Mosey back to BWES for a modified Triple Check: (pole smokers, dips, run inbetween)

7 MOM – PAX alternates leading an ab workout IC, then YHC calls an alternate OYO exercise

• LBCs x20 IC, Werkins x 10 OYO
• Flutterkicks x 20 IC, Merkins x 10 OYO
• Hello Dollies x 20 IC, Diamond Merkins x 10 OYO
• Freddie Mercuries x 20 IC, Carolina Dry Docks x 10 OYO
• Rosalita x 20 IC, Squats x 10 OYO
• Dying Cockroach x 10 IC, 5 burpees OYO

Namerama, Numberama, COT

Announcements – July 4th convergence @ Tredegar, Summer Tour ongoing

NMS:

As YHC sat in the parking lot at 5:15 thinking it may be a solo workout, and dreading having to motivate through a workout alone, Tobit showed up with 5 minutes to go and relieved the worry. Flipper showed up at the end of COP to make it an unbreakable triangle of HIMs (or at least HIMs in the molding).

YHC had planned The Cooper, but given the low numbers of PAX thought it would be better to save for another time. We did a menagerie of classics on the fly, and it seemed to put down a sufficient beating on the PAX. Tobit and Flipper both crushed the 4 corners and Light Pole Lane, leaving YHC a step behind the whole way – exactly the motivation I needed.

YHC was complaining post workout about having stayed up til midnight and drinking a few beers with the buddies and the effect that had on YHC’s aging millennial body – and Flipper stated that was just a warmup back in the good ol’ days. YHC may be younger than other PAX, but is a crotchety old man at heart.

Thanks for letting me lead – and my apologies for the late post!

~Why walk when you can Wheelbarrow?

Four dedicated scholars arrived at Twin Team to celebrate the end of the school year. YHC took the PAX through the academic journey of a K-12 education in just 45 minutes – here’s how it went:

Mosey around the track to the playground. COP (SSH, DQ, helo, IW, hand-release merkins), then it’s time for class. One of the first lessons of elementary school is, “how to make new friends,” so today’s events were mostly partner exercises. First up: 5 pullups, followed by 15 derkins atop the back of your planking friend. Three rounds through, then mosey over to the parking lot at James River HS.

PAX was disappointed that there was no middle school to visit, but YHC assured them they’d smell like a middle schooler by the end, and all was well.

Parking lot: science class in high school was often about counting things, so we counted poles. Partner 1 does WWIIs while Partner 2 touches one pole (switch), followed by two, up to four poles – no repeating allowed, 10 poles in all. PAX had a fairly licentious idea of what constituted a “pole” at times, but we made it nonetheless.

At times in high school, we all got to a point where we felt overwhelmed, and couldn’t make it alone. It was then that we needed a friend the most, one who could ‘carry us’ through…time to mosey over to the track for a lap of partner carry. Whenever a switch happened, partners did six booyah merkins.

Mosey back towards Bettie Weaver, and time for a tribute to the junior class, who have done nearly as much schooling as the graduating class, but with nothing as yet to show for it. 11’s for the 11th graders: squats, bear crawl up the hill, merkins, crawl bear back down.

As time was running short, PAX finished in true 11th grade style: cut corners in order to make that deadline! First the crawl bear turned into a run downhill, then Q removed the parking lot portion of the bear crawl, shortening to the hill alone. Finished just under the wire, in time for dogs & kids.

 

MOLESKIN:
It’s been a great school year for this teacher, but I’m glad to see the end of it. Thanks for being such an important part of keeping me fit, sane, and in community!

2, no 3, no 4 arrived at different times to celebrate the Caps Stanley Cup victory at Twin Team. We did:

Lap around Parking lot for stragglers, picked up Boudreaux and then COP of: ssh, Don Qs, Merkins, Lbcs, Helicopters, Imperial Walkers.

Triple check: Elbow Plank, Bunny hops over planker, 3rd guy runs field & back. Flipper arrived halfway through to throw off our numbers.

Head to playground: Caps won 4 games in 4 playoff rounds, 4 sets of 4 Pull-ups.

Head to baseball stands. Caps point total for regular season was 105 so 105 Benchkicks, broken into 3 sets with 10 Derkins between set. Then 16 Box Jumps for the 16 total playoff wins.

Head around back to field: 3 sets of 25 PLTs. Then 8 sets of parking lot Sprints. Bear Crawl field, some Mary then 8 Burpees for the Great #8.

NMS- YHC forced himself to post by signing up for the Q. YHC had a Caps theme planned but when Vegas went up 3-2 in the 2nd chose to head to bed prematurely. YHC was pleasantly surprised waking up from a text from Vinny at 5 am as he was aware of the Caps fun. Theme back on!

Few things are as scary as a Q with just Rosie the solo Pax. What can a Q do to challenge or slow him down? YHC was mentally preparing to resort to 45 min of bear crawl as we 2 started then Boudreaux arrived to give us 3. Boudreaux put in solid work a day after spilling Merlot at Lab Rat’s Q.

Mumblechatter was on the Caps win of course, Flippers weight loss, and Crossfit’s change to gear and equipment. Looks like Flip Dog is down 3 Lbs, you’re welcome!

Small crowd at Twin Team but betting Pax chose RAMM to see what Upchuck had in mind as he is a real CAPS fan.

 

Nine regulars lined up before the doors opened in anticipation of what might be the final sips of coffee served at Flashdance’s Jazzercise and Coffee House, Richmond location. 05:30, doors opened. PAX stormed in to grab a table for 10, saving a seat for Hardywood who was parking the car.

Mosey to the bottom of Twin Team. All ten seats are filled. YHC introduced himself as today’s Barista and the house was open for business.

Helicopters: 12 / Cherry Pickers: 12/ SSH’s: 12/ Elbow Plank for :60.

Small talk is over. Time to place orders and pay. Mosey to the top of Twin Team Hill.

Today’s Menu: Crab Walk / Bear Crawl / SSH’s / Lunges

Start with crab walk or bear crawl. Both were free, thanks to Flashdance’s generosity. Pax placed their orders and proceeded down the hill until their drinks got cold and needed to order new ones. Those who started with crab walk did 5 merkins then transitioned to bear crawl. Those who started with bear crawl did 10 WWIIs then commenced with crab walk. Repeato to the bottom of the hill (last mail box on the right). At PAX’s option, they could purchase 10 lunges for 50 SSH’s. That purchase could only be made after the completion of a cycle of drinks on the house (crab walks and bear crawls).

PAX reached the bottom of the hill with six minutes to spare. We moseyed aimlessly on our way back to the flag to fill the six minutes. YHC took us out.

Moleskin

YHC looked at the work schedule last night around 8:00 and saw that no one was scheduled to open up shop this morning, so I volunteered to come in. It’ was great to see customers already lined up in anticpation of the menu, when I pulled into the parking lot.

Once drinks were served, PAX took a seat at a table for 10. Chit Chat was great. Although at one point, YHC heard some insensitive remarks. Everyone should know by now that we don’t tolerate insensitivity here at Flashdance’s Jazzercise and Coffee House. We had to close shop for an afternoon to impart training. PAX had to take ten lunges back up the hill. Shakedown wanted to see the legal terms so YHC referred him to Gumbo, in-house counsel for Flashdance’s Jazzercise and Coffee House. Training ended and we were back in business. At least twice YHC instilled positivity into the house environment, and announced flash sales. Most of the PAX bought in, and purchased 20 lunges for 50 SSHs. Hardywood doesn’t like flash sales, so he opted out.

We all have strengths and weaknesses, at least YHC has plenty of weaknesses. Today we learned of Flipper’s strength. This! Whatever we did today, he crushed it. He finished well ahead of the PAX and came backup the hill for more punishment. Way to go Flipper!. Nice work Hardywood on staying in your chair the entire time. No need to buy gimmicks like lunges. True men take their coffee black. Excellent work! Apologies to Gumbo for not serviing a diet (shoulder) friendly menu. Way to push through despite your dietary restrictions. You might need to see an allergist for that. I think Flipper is your guy.

To all of the PAX, thank you for letting me insist that we get it all out and dig deep today, and try something new. I really needed it, and I hope y’all appreciated the service. Remember to tip your waiters and waitresses.

Flashdance served actual coffee post beatdown, and camaraderie was enjoyed/appreciated by the PAX. Flashdance is leaving us in a month or so. Make an effort to spend some time with him before he heads down to FL. He’s good people, and YHC has enjoyed getting to know him.

Announcements

Puppy Pile 6/23 at Dogpile / July 4th Convergence at Tredegar / Summer Tour has started.

Congratulations. I knew the record would stand until it was broken – Yogi Berra

 

 

 

 

 

 

 

14 warriors emerged from the gloom: some, to defeat Twin Team Hill; others, following the olfactory siren song of coffee emanating from the back of Hardywood’s vehicle. One was drawn in all the way from NC.

Either way, we got sweaty.

Mosey across Robious to Twin Team, COP @ bottom. SSH, DQ, helo, something on the ground (YHC forgets).

PAX ran to the top of Twin Team, marking five spots along the way. On the way down, perform 20x of prescribed exercise at each marked spot. From the top down: burpees, WWIIs, lunges, 2x flutterkicks, merkins. After PAX completed one set together, each man went at his own pace for round two, with a little extra credit thrown in at the end.

Mosey back to Weaver for a little Man vs Bear. Groups of 3: wheelbarrow racing a bear crawler. In case you were wondering, the bear always wins. End with a quick round of Mary before moseying back to the flag.

MOLESKIN

YHC issued an apology to the PAX for his lack of a theme. The usual custom is, look for important events on that date and create exercises to commemorate. The perfect theme emerged: the 1977 release of Star Wars Episode IV. Unfortunately, the pressure proved too great, and YHC found himself paralyzed by his own expectations.

I believe 14 is a Twin Team record! Huge props to Hardywood for not only bringing the boys with promise of coffee, but doing it in style. Dude pulled out a giant cooler full of piping hot water, and multiple French presses. Just because you’re in a parking lot, doesn’t mean you have to compromise on quality – let it be a lesson to us all.