Tag: TwinTeam

(10pm Thursday) Mr. Holland: “I wonder who has the Q at Twin Team…”

Y’all know what that means at this point. At the first sight of YHC with cones and flower pots, Gumbo could hardly contain his enthusiasm. A PAX five strong moseyed on over to Twin Team Hill for the Sisyphus.

COP: SSH, DQ, Russian Soldiers, hand-release merkins, Freddie Mercury

Sisyphus goes about like this: mosey to the top, dropping five markers along the way. Run down to each marker, perform the exercise, and return to the summit.

• bear crawl back to summit
• 25 decline merkins
• 30 uphill WWIIs
• 5-man triple check (2x only). Two pairs plus one solo on each station: mountain climbers, alternate 10 merkins and holding plank for 10 count, run to previous cone and back.
• 20 burpees

MOLESKIN

If the effectiveness of a beatdown is measured by the grumbling and cursing of the PAX, this is a good one. Glad to have the PAX there to push me along – no way I’d put myself through this nonsense alone!

The cones and flower pots have been placed in a Witness Protection program after receiving multiple credible threats to their well-being.

YNWA

 

Nine stalwarts and Lab Rat posted for one final summer activity. Darkness be damned. Here we go:

COP: Willie Mays Hayes x 10 / Helicopters 10 / 5 burpees OYO/ Dead (Dying) Cockroaches 15 / LBCs 20

THANG: Cleveland Indians Run around bus circle and over to baseball field.

Baseball Workout – Part I: 1st Base: 10 burpees 2nd Base: 20 merkins 3rd Base: 30 American Hammers (2-count – is there any other kind) Home Plate: 40 WWIIs

Start at HP – 1 burpee. Run to 1st. 10 burpees. Back to Home Plate. 1 burpee. Run back to 1st. 10 burpees. Run to 2nd. 20 merkins. Repeato until all bases are touched.

Baseball Workout – Part II: Home Plate: Hold Plank (3 minutes) Crabwalk to 1st base. 1st Base: Dollies (3 minutes). Lunges to 2nd base. 2nd Base: Arm Claps (3 minutes). Bear crawl to 3rd base. 3rd Base: High knees (3 minutes).

Baseball Workout – Part III: Wiffle Ball: Each person sees six pitches (in theory. More on that in a minute). After six swings, batter calls out an exercises x 6. Mostly burpees ensued. Lab Rat was happy.

Back to the Flag / Mary: Merkins Ring of Fire (5). Werkins. HR Merkins. Merkins. Wider Werkins. One arm Merkins. Knuckle Merkins. Diamond Merkins. Diamond Knuckle Merkins.

YHC took us out.

Announcements: Puppy Pile tomorrow 7:05. Breaking Bread Sunday – see Gumbo to assist. Convergence Labor Day 3 Lakes Park. 7:00. Four year F3RVA Dogpile – 9/22

NMS: YHC decided to try the baseball workout one more time before it got dark. Fail – sorta. When I pulled into BW at 5:10, it was flat out dark. Stars were everywhere. Cones were planted in what YHC hoped was close to a regular field configuration. 5:29 all but one were ready to get beat. 5:30.30 – a DK sighting. Don’t mind the handicapped space, it’s early. No problem. Some thought they were there to play wiffle ball – apologies to Lab Rat. Not at all. Others knew what was happening. They’d done it before yet still came back.

Lots of mumble chatter to start the day. Zippy during the main course. WARNING: core muscle exercises invite extra barking spiders. Stay low. Hope it wafts over you.

Once the bases emptied, it was time for some modified wiffle ball. YHC had Buttermaker go first. What a gracious host. The man was an FNG yesterday, posted again today, and had to hit in absolute dark. Way to be a team player, and way to post back to back to start off your F3 career.

As always, Lab Rat has comments, and Gumbo hits dingers. Oh, and DK left early to make up for arriving late. The rarely seen double LIFO. Think grainy Big Foot photos. Supposedly we did 105 burpees. Solid.

-Res Ipsa Loquitur, The Beatdown Speaks for Itself

 

 

Two seasoned veterans did their best to defeat Twin Team Hill, with none but Persephone to witness this Sisyphean task.

Gumbo expected a leisurely solo run down by the river, until YHC rolled in at the stroke of 5:30 with the Q and a handful of cones & flower pots. We ran to the top of Twin Team, dropping markers along the way, and had a quick COP at the summit: SSH, DQ, Russian Soldiers, Freddie Mercury, hand-release merkins

Then, the latest installment in hills & soul-crushing futility.

Run to each cone/pot, perform the prescribed exercise, then return to the top of Twin Team. The five markers went something like this:

• Bear Crawl back to summit
• 25 derkins, run to top
• 30 uphill WWIIs, run to top
• 2 Man Triple Check: one man runs to previous cone & back, while the other performs an exercise (run to top @end)
  • mountain climbers
  • LBCs
  • alternate 10 merkins & hold plank for 10-count
• 20 burpees, run to top

Return to Bettie for numberama, name-o-rama, ‘nouce-a-rama.

MOLESKIN: This is the third iteration of Sisyphus at Twin Team, and I think, the best one yet. The third time running on the triple check leg, knowing I was only coming down in order to go back up again, really drove home the mental element of this workout. Great to force yourself to dig a bit deeper when you think the well’s dry. Sisyphus will definitely make his return, and share with more of the PAX.

YNWA

Three studs posted at Twin Team this morning in order to make themselves even better studs!  Here is what we did:

COP:

Arm Circles x 15 forward and x 15 backward (big and small)

Cotton Pickers x 15

Copperhead Squats x 15

Box Cutters x 15

Mountain Climbers x 10

Don Quixotes x 10

mosey to James River Drive for:

 

Lindsey’s (40’s):

Carolina Dry Docks/LBC’s

30/10, mosey 100 yards, 25/15, mosey 100 yards, 20/20, mosey 100 yards, 15/25, mosey 100 yards, 10/30, mosey 100 yards, 40/0, mosey 100 yards, 0/40 mosey 100 yards.

continue down JR Drive doing the following:

lunges, high knees, butt kickers, Russian soldiers, Imperial Walkers, carioke left, carioke right, backwards run, skipping, bear crawl, crawl bear.

grab part of the wooden guard rail for:

 

11’s:

Incline Merkins on the rail/Dips on the rail

 

mosey down to the river bank and grab a picnic table or bench and do:

20 step ups left leg first/20 right leg first

10 skull crushes left/10 skull crushers right

5 box jumps

mosey to kayak landing and forward run down and up the steps three times.  Backward run down and up steps once(not smart!)

mosey away from the landing and grab a post for:

10 each of pole smokers/rosalitas/hello dollies/heels to heaven/reverse crunches/left cross leg lifts/right cross leg lifts/6 inches for 10 count/pole smokers

mosey back up the deceiving hill toward JRHS and stop at a nice green hill near a baseball field.  With 12 o’clock being uphill, perform clockwork merkins on the odd hours.

mosey back to BWES and 15 seconds of Burpees.

time up!

COT, Numberama, Namearama and YHC took us out!

 

Announcements:

Ghost Flag will be on display and up for grabs at DogPile tomorrow!!

YHC has the F3 Carterico Q in Emerald Isle on August 22.  It is YHC’s birthday and YHC feels like dishing out a beatdown to the local F3 guys there for his birthday present.  If you need another Kubota Q in your life, make the trip down.  It’s only 4 hours.

PuppyPile is August 25th right after DogPile

Breaking Bread still needs a Q for August

Labor Day Convergence is on Labor Day.  See Spit’s preblast

 

NMS:

YHC pulled in to BWES around 5:10am thinking that he may possibly be the only one posting today(damn! are the tired of me already?!)  Thankfully Gumbo arrived a few minutes later and then Tobit came in with 5 minutes to spare.  The three of us then wondered if Mr. Holland was going to make his last minute arrival.  A few cars turned in our direction of off Robious with 30 seconds to spare, but none were Mr. Holland.  We were looking for you!

YHC took his last Q he did at Twin Team a few weeks ago and tweaked it some because he likes going down to the River there.  YHC has still not ever stepped foot on Twin Team hill, but YHC has to post at River Run this coming up Monday for the Summer Tour, so we will see what Gumbo has in store.

Way to work this morning men!  Lots of abs, because YHC is getting ready for the beach!  The early part of the sunrise was pretty looking down river while we were working out on the benches.  Just a great morning all around and YHC is glad it is Friday!

Have a great one all!

Kubota

keep posting!

A prime number of PAX headed out across the fields to the James River parking lot and got through 1 warmup exercise before 2 more showed up to make a perfect group for triple checks.  We rolled through a few other warmup exercises of YHC’s choice, mainly easy stretching exercises since 4 straight days of Qing has taken it’s toll on these old muscles and joints.  After that we moseyed past the pull up bars , across the paved field event areas, behind the stadium, over the stream and through the woods to Tire Town.  YHC noticed this area months ago on a run but haven’t had a Q that took me back there.  The PAX was treated to a plethora of tires of all sizes, monkey bars, dip/jerkin bars, pull up bar and a concrete wall.  Since we had perfect triple check numbers group up for triple checks – Round 1 – Tire Flips, Jerkins, Spotting; Round 2 – Run, tire flips, Monkey Bar crossing.  Everyone grabbed their own tire, flip across the field while 2 PAX rotated through 5 pull ups each – 2 rounds.  Once more across the monkey bars.  To the bus parking lot for a Touch a Bus Triple Check – Touch 4/5/6 buses, flutter kicks, lunges.  Roll back to the flag for a double ring of fire with Al Gore and planks.  There we were treated to the low slow tones of Rosco’s own improvised Twin Team version of Ring of Fire.  He crushed it, need to get him in front of a mike somewhere.

Great to finish out a stretch of 5 days of Q but really the backblasts, that may be the hardest part of Qing multiple days in a row.  Tire Town was great and we’ll be back, next time with a crow bar to pry the large tires from their rain induced suction to the ground.  I refuse to believe that they were too heavy for 3-4 of us to move.

Prayers for Fudd’s sister who is undergoing surgery today.

Amateur RAMM Gears next Friday 8/3 – let someone know if you need a bike.

Happy hour tonight a Wood and Iron.

 

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?