Tag: TwinTeam

  • Water Aerobics

    3 redwoods posted for a little splashing around at Twin Team.  Vinny left early to make sure he could make the long trek and Rosco hydroplaned his way down 60 to make it as we were leaving the parking lot.

    Mosey into the bus loop for a little warm up on our feet that included SSH, DQ, IW and Moroccan Night Club.

    Over to the basketball courts for intro to Form Friday.  10 Hand release merkins/Alternating Shoulder Taps, Sprint across the courts, 10 slow Freddie Mercuries, sprint across the courts, 10 good low CH squats.  Things get a little sloppier after that.

    Mosey through the streams of water running around the playground track to the playground.  3 full hang pull ups, 5 HRM – Repeato 3x Mosey around the track to the other side for 10 single leg lunges, 10 CH squats.  Find a good puddle in the middle of the field for FK and American Hammers.

    Triple Check – run across the field, slow in place lunges, elbow plank, in the ditch.

    Back to the playground for 3 rounds of – 5 full hang pullups, 10 HRM (find the deepest puddle), 15 CH squats, run to the field, it’s one big puddle, 10 full WWII, 20 2ct Freddies.  Mosey back to the parking lot and close out with Dollies.

    NMM

    Wow!  Great work by Vinny and Rosco today.  Days like this are a lot of fun, everyone reading this that did not post should be disappointed they missed it. YHC had every intention of today being a strict Form Friday but the rain and puddles proved too much fun and some of the form went out the window for a little splashing around.  Running across the field feels a little different with 3 pound shoes and inch deep puddles.  Vinny found the best spot for the HRM with a deep puddle that added some extra resistance trying to push yourself out of it.  YHC is still finding chucks of mulch all over, Vinny tried to clean up in the bird bath puddles but not sure how well that ended up.  

    Vinny has started the summer challenge early getting to know all the AOs.  Only a small portion of this one seen today but there was plenty of fun to be had.  Rosco came in hot after YHC and Vinny left the parking lot and we thought he might be leaving but he was driving around to try to find us.  We were able to circle back and collect him, certainly don’t want to leave a man behind in weather like this.  It’s fun to play around in the rain like we’re kids again, because, let’s face it, we’re all big kids anyway.

    Puppy pile tomorrow 7:05, bring an extra towel.

    Enjoy the rain.

  • Murph First Timers

    With Honeymoon on the Q sheet most everyone knew what would be in store for the day.  Unfortunately YHC got a text that Honeymoon was laid up with a stomach bug and a substitute was needed.  YHC was happy to step up but wasn’t sure whether to do the Murph or not.  Offshore posted and the decision was made.

    The Murph it is, after all, it is May and the official “Murph Challenge” is a Memorial Day thing.

    Run a mile – 10 rounds of 10 pull-ups (or AMRAP), 20 merkins and 30 squats – Run another mile.

    NMM

    YHC partnered up with Offshore recently at the Rusty Cage and he was asking when the Murph is done.  Look for Honeymoon on the Q at TwinTeam and you’ll find it.  Obviously this is well known and many other PAX avoided TwinTeam while Offshore accepted the challenge.  When Offshore got out of his car and said “You’re not Honeymoon.”  YHC knew it had to be the Murph.  Mr. Holland rolled up at 0530 and we rolled out, informing him on the way that we were doing the Murph.  He thought he had avoided it since it is usually the first or last Friday of the month, not this month.  It’s a tough workout but Offshore and Mr. Holland crushed it with some time in the middle to shake the arms loose for an extra pull up or two.

    Announcements

    Offshore is still looking for fluids.

    Mr. Holland and Shakedown are shaving their heads for St. Baldricks

    HDHH at Independence on 5/16

    Wilson’s golf tournament 5/18

  • 05/04/1918…..To Honor Granny!

    YHC arrived to Twin Team with a full night of sleep and a Q that took on a special meaning for me and my M and her family today. Gumbo was already on location. YHC planted the flag with 7 men posting for a glorious Q. 0530…YHC deciding to run a slow loop around the front of BWES in hopes of picking up any late arrivals…..0533-Roscoe comes barreling into the parking lot. Mr. Roper loops back to pick him up and meet PAX at The Swamp. Sunrise a few moments away….good golly miss molly. Freakin beautiful!

    COP- x5 helicopters, x 4 arm circles, x 18 merkins, x 3 invisible jump ropes, x 6 Russian Soldiers, x 13 LBC’s, x 22 SSH. Half way through, Rosie states, “some sort of reason for the numbers..” Correct Rosie! My M’s great grandmother, Granny, turns 100 today. 5/4/1918. And 3 children, 6 grandchildren, 13 great-grandchildren, 22 great-great grandchildren! Mosey to the football field.

    Millennium– 10 different workouts, 100 reps, with 100 yard run between each workout. First Pax member to 100 on the named workout calls out, than 100 yard run to the other side of the field. 1-SSHx100, 100 yard run. 2- Freddie Mercuries x100, 100 yard run. 3- Mountain Climbers 2 count x 100, 100 yard run. 4- Heals to Heaven x 100, 100 yard run. 5- Copperhead Squats x 100, 100 yard run. 6- Merkins x 100, 100 yard run. 7- Russian Soldiers x 100, 100 yard run. 8- Alabama Prom Dates x 100, 100 yard run. 9- Box Cutters x 100, 100 yard run. 10- Burpees x 100, 100 yard run. BOOM….1000 reps and 1000 yards run!

    Mosey to track entrance. x 25 LBC’s and 1 lap around the track AYG. Mosey back to the flag in the most direct way possible. Ring of Fire—Iron Cross (on your six, head up, arms ups) with 10 flutter kicks. Times up!

    Number-ama, Name-r-ama, Announcements:

    HDHH on May 16th, Independence Golf Course….target range, excuse me, golf ball striking on the range in prep for Wilson’s tourney. 1730-1830 with drinks and snacks afterwards at Tavern 19. Shakedown wants to shave his head….St. Baldricks’ Foudation. There is a link somewhere on F3 site or see Shakedown. Wilson’s golf tourney May 18th!

    YHC took us out!

    Naked Mole Skin: When YHC was planning the Q, Millennium immediately came to mind because the AO is awesome and earlier light. It was not till last night when YHC’s M said, hey that is for Granny’s birthday! Subconscious and from God’s Blessings! My M’s great-grandmother is far more than the matriarch. She still lives in the home, she and her husband purchased in 1939. She still writes all birthday and Christmas cards, in cursive no doubt. Still tends to her flower garden and makes blackberry jam! Flatline, M. and 2.0’s are traveling this weekend for a glorious, epic, super birthday party to celebrate Granny!!

    Gumbo…one armed, arm circles just don’t look right. Reminds me of Nemo!! YHC cranked out 100 burpees with PAX hoping Rosie or YHC finished sooner. YHC thought about an audible at 50. But not this morning, 100 burpees to honor Granny is the least I can do!!

    Gentlemen, with the moon fading and the sun rising, thank you for following and honoring Granny! YHC will always remember THIS workout! Count your blessings boys because it can always be worse!! We are given a short time on this earth so make it count, leave nothing on the table, and we are capable of great things!!

    Only those who post understand!

    Loud and Proud.

    Flatline

  • 4,3,2…….do what?

    YHC was awoken last night to A LOT OF RAIN and immediately thought-no escaping this-does YHC wear the complete rain proof gear or minimal clothing and let it happen! SO BLESSED this am that the rain held off. YHC arrived at AO 0522 to empty parking lot but Rosie soon followed with Mr. Roper not far behind. Flag was planted!! 0530, time to mosey…..wait, 2 more cars come in HOT with Bullseye and Roscoe. Sweet, 5 stalwarts posted to Twin Team this am for another YHC 45 minutes of fun!!

    Mosey to front of stadium for COP: Helicopters x 10, Imperial Walkers x 12, Copperhead Squats x 14, SSH x 16, LBC x 18. Recover and mosey to track at The Swamp….no doubt.

    Alright here is the workout…..Run 4 laps, perform 3 exercise-merkins, burpees, American hammers x 2 reps; run 3 laps-3 exercises x 4 reps; run 2 laps-3 exercises x 6 reps; run 1 lap-3 exercises x 8 reps. Upon first attempt, all PAX members looked at YHC and said, “…do what?” Explained again but in a slower pace and all was good!! YHC and Rosie added an extra lap during 2nd evolution for another mile. Rosie had gas left in the tank with the last lap-way to move!! Bullseye and Mr. Roper teamed up for the workout. Rosco, excellent!!

    Mosey across the parking lot, across BWES field (yup swampy), and back to the flag. With 1 minute to spare, ROF, each PAX member x 10 merkins. Rosie and Roscoe earned extra credit too!!! Roscoe, you are capable of more than you think!!

    Number-ama, Name-r-ama, Announcements: Wilson, golf tourney May 18. Dogpile and Mosey preorder shirts either with Labrat or at F3 site.

    YHC took us out!

    Naked Mole Skin::::YHC thought he might be solo this am but last minute bum rush was fantastic. While running with Rosie, intel was received that Roscoe thought No Toll was quite fratastic due to our language. Roscoe is ALL about 3rd F!! This was evident when Roscoe removed YHC hat this morning during COT and prayer to go out!! Roscoe RESPECT!! YHC can always improve his attitude and as for bad language, there is no need for it!!

    Rosie, great run this am and thanks for partnering up. I know you could have pushed your run harder!

    Bullseye and Mr. Roper-way to push and motivate this morning.

    Gentlemen, thank you for following this morning.  F3 has accomplished so much in RVA and has individual meaning to each one of us! But, we are each capable of a little more!!

    Only those who post understand and God Bless. YHC is thankful for HIS blessing!

    Loud and Proud,

    Flatline

  • Hill Repeats and a little No GLAM

    5 veterans posted looking for a well-balanced bootcamp beatdown but were instead greeted with hill sprints and leg work.  It went something like this:

    Circle the parking lot for the LIFO, then head over to the base of Twin Team for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • Copperhead Squats
    • LBCs
    • Flutterkicks

    The THANG:

    Hill Repeats

    Mosey briskly up to the top of Twin Team to survey our mountain.  Gather the six at the top then mosey back down part way (maybe 100 yards) for the first of several hill repeat sprints.  The challenge was to get back to the top in under 1 minute. Clock was set and the PAX was off.  All PAX conquered the first challenge with ease, so for each successive challenge we moseyed a bit farther down the hill but the clock remained at 1 minute.  5 or 6 sprints in all…heart was pumping for sure.  Great work fellas.

    No GLAM

    Mosey back to BWES and the visitor parking spaces in front of the school for a bit of No GLAM – 3 exercises (jump squats, 1-count mountain climbers and 1-count ball-dippers) followed by a lap around the welcome circle in front of the school.  Rounds included:

    • 11/22/22
    • 9/20/20
    • 7/18/18
    • 5/16/16
    • 3/14/14
    • 1/12/12

    Because of time-constraints (i.e., too much time on Twin Team) we had to skip ahead in the regularly scheduled programming and couldn’t climb up the ladder for the second half of No GLAM…next time!

    ROF

    Round 1 = Al Gore and 20 Monkey Humpers (howl optional) when it is your turn – pass to the left.

    Round 2 = Hold six inches and 10 heels to heaven when it is your turn – pass to the left.

    3 MOM

    Freddie Mercuries IC x25

    APDs IC x10

    COT, numbers, names, announcements and YHC took us out

    Announcements:

    • Good luck to Spit, Screen Door, Dreamliner and the rest of the HR PAX who are running the Colonial 200.  Stay safe and slay those miles.
    • Breaking Bread this Sunday – I think Slurpee and Kubota are still looking for another pair of helping hands if you can spare a few hours Sunday evening.
    • Dopile and Mosey (I think?) tshirt orders open to the end of the month
    • CSAUP planning for next year has begun.  Don’t be left out.

    NMS:

    Thanks for indulging the run-heavy No GLAM workout this morning fellas.  Special shout out to Mr. Holland, Bullseye and Roscoe who probably weren’t planning on those  hill repeats but crushed them anyway.  Flatline is in top running shape and the hill repeats were no sweat for him.  Well done men.

    For anyone who is interested, adding a ROF to your workout when Roscoe is in the PAX is sure to bring out his karaoke skills and his ad lib skills.  Many thanks for the entertainment Roscoe.

    Have a great Friday men!

    No More Gumbo For You!

  • No Need to Taper

    4 RVA PAX assembled on the Friday morning of the 2018 CSAUP without concern of tapering…none of us were participating.

    The beatdown went down as follows:

    THANG

    COP: SSH, DQs, Merkins, Crab Cakes, LBCs

    Age Before Beauty Bearimeters: DK & Holland vs Roper & Roscoe – Partner 1 runs backwards around bus loop, Partner 2 bear crawls, swap when you meet-up until perimeter is complete.

    Mosey to High School

    Stop by side of gym for 11’s: Donkey Kicks + Pole Smokers

    Mosey to track parking lot for Touch-a-Light-Pole: Partner up – Partner 1 touches a light pole not touched, increasing by 1 each time up to 4; Partner 2 planks or holds 6 inches

    Repeat-O for 5 & 6 light poles

    Mosey to hill leading back to cars for Jacob’s Ladder: bear crawl up, burpee, run back down, 10 copperhead squats – repeato and increase burpees up to 6

    Mosey back to VSF

    COT – Roscoe took us out

    NM
    YHC took Q upon short notice. Fun had by all. YHC apologizes for the delay posting this.

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • Twin Team 1/4 mi. Repeats

    Four of the faithful posted at TwinTeam on a gusty, cool spring morning. YHC (Johnsonville) took Q, and this is what went down, more or less:

    50x SSH to warm things up
    Mosey down to track (about 1/4 mi. away).

    Commence repeats consisting of 1 ten-rep set — escalating to, and holding at, 5 ten-rep sets — of exercises, immediately followed by a brisk 1/4 mi. repeat around the track, followed by 30 seconds of recovery. Rinso y repita.

    The exercises included merkins, jump squats, monkey humpers, scorpian Carolina drydocks, diamond merkins, plank jacks, ‘Merican hammers, WWII situps, and imperial walkers. I am missing a few. By my count (which may be suspect), we did 12 quarter-mile repeats.

    Mosey back to VSF (about 1/4 mi. away).

    COT with YHC taking us out.

    Rosie and Towbit stayed well ahead of DK and me on the repeats. They seemed to have a bit of a competition going on. I am sure DK and I could have chased them down if we wanted to. But, we did not want to harm their self esteem or reputations in any way.

    There was much talk about the upcoming CSAUP. People seem to be approaching it with a mix of excitement and dread. I am feeling more in the latter category :).

    Thank you for giving me the opportunity to lead. Jville

  • Next exercise: Deer chasers

    5 PAX, and at least 1 deer, ignored the forecast of rain to take on Twin Team.  Rain actually held off until the very end and weather was a glorious 64 degrees.  Spring is now in the gloom:

    COP – Invisible Jumprope, Don Qs, Merkins, Flutterkicks, Scorpion Kicks, & Hillbillies

    Mosey to field behind BW, partner up.  Partner 1 does Pull-ups while other runs field and back.  Switch and repeat. Then head to short side of rectangle (or Square??) for Partner bear crawl.  1st man starts crawling field while other does 10 hand release merkins then runs and switches.  Way back across field Crab Walk.  Plank up sde by side. Last man broad jump over pax. 2 times through. Then Pickle Pounders to catch our breath.

    Head to parking lot.  Burpee lamp post escalator.  1st Light = 1 Burpee, all the way up & down parking lot up to 12th light.  Back to baseball field. Backwards run field, run back then 10 V-Ups.  Bunny Hop field then 20 V-ups.  erMaybe another or 2 rounds in there?? & finish up with Mary of:  1 Leg APDs, Reverse Crunches, Heels2Heaven. Then back to Flag.  Mr. Holla2nd took us out.

    NMS – With 30 seconds to spare we had 3 PAX and YHC had visions of many a Triple check in his head.  Then Bullseye arrived to make an even 4 but Mr Holland followed him in to give us the dreaded 5.

    On the mosey from the COP to the field we stirred some deer in the woods any YHC joked we were going to do Deer chasers next, little did he know the deer would soon agree. On the field a few minutes later while Mr Holland, Rosie, and YHC were running the field a Deer joined us running the same direction. Rosie looked the deer down and the deer knowing Rosie could run it down, veered off. The pax was weary then as where there is one deer more are not far behind.

    The Burpees on the parking lot were tough, by Hardywood math we did 289 Burpees, or by conventional math 78 total. Bullseye and Roscoe put in solid work and Rosie as usual led the Pax.

    Everyone enjoy your Easter weekend.

     

  • A Lucky 7 for Modified Twin Team Hill Repeats

    A lucky 7 posted to Twin Team on this sunny and 70 morning that was sneaky cold.  YHC pulled in a little before 0515 to see Rosie preparing to get some pre-game miles…SURE, I’m in, let’s go.  Well with YHC throttling down the pace, we arrived back at the flag about 30 seconds after the Bell rang — no fear,  with DK being the wily veteran that he is, he got COP started with SSHs near the cars in the fresh diesel-fume-filled air…Thanks DK.

    YHC claimed the Q and we mosey to the side of the school for some fresher air for the remainder of COP, including:

    • Imperial Walkers
    • Helicopters
    • DQs
    • Arm Circles

    Mosey back to YHC’s car to pick up some props (jump rope and 2 kettle bells) and then continue the mosey across Robious Rd to the base of Twin Team Hill for instruction on the Modified Hill repeats.  YHC would run up the hill/mountain about 100-125 years and place lights at a mailbox for Position A and start doing SSHs while waiting to be relieved in the rotation.

    The remainder of the PAX stayed at the base and performed the following AMRAP until PAX member gets back from Position A:

    • Goblet squats with 35lb KB
    • KB Swings with 25lb – your choice or alternate between single-arm or double-arm swings
    • Jump Rope
    • Box Cutters
    • Freddie Mercuries

    6th man would sprint up the hill to Position A and switch with YHC to do SSHs.  YHC sprints back downhill to the group to trigger the next rotation….Clear?

    Continue the rotation until each PAX member has completed the full rotation twice.

    Gather the props and mosey back to the parking lot for 3 MOM, including a 6-inches/Hello Dolly Ring of Fire and then Flutter Kicks in cadence until the Closing Bell Rang (25 or 30).

    COT, Number-rama, Namearama and DK took us out with some words of wisdom and hope that we can do our part to spread some goodness and kindness and some optimism that by doing so maybe we can change the narrative out there today.  Great thoughts DK – let’s all do our part!

    Also great to have Bullseye back out.  Well done today brother.  And, thanks to Mr. Holland for crossing the border to join us SOJ.

    Only Announcement was CSAUP – get those miles in or sign up to help with the party stops or after-party.

    Have a great Friday men!

    No More Gumbo For You!