Tag: TwinTeam

  • 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!

  • SOJ Track Work

    A Magnificent Seven showed up at TwinTeam with the promise of a run focused workout and the CSAUP looming in a few short weeks.

    COP:

    • SSH x 20
    • Hillbillies x 25
    • DQ’s x 10
    • Copperhead Squats x 10
    • Merkins x 10
    • Freddie Mercuries x 20

    Long mosey to the JRHS track

    The Cooper:

    • Run 1 lap – then 10 burpees, 10 squats, 10 merkins
    • Run 1 lap – then 9 burpees, 9 squats, 9 merkins
    • Repeat down to 1, 1, 1 or until time is called
    • Those who finished (Rosie) ran ~2.5 miles and completed 55 burpees, squats, and merkins

    Mosey back to shovel flag for a quick Mary:

    • LBC’s x 20 IC
    • 10 Carolina Dry Docks OYO
    • E2K x 20 IC
    • 10 merkins OYO
    • Flutterkicks x 20 IC

    Numberama, Namerama – YHC took us out.

    Announcements:

    • CSAUP coming up on April 13th/14th – SOJ needs people to setup / man the party zone as well as additional runners if anyone is interested.
    • Healing Place training runs still in progress – see Honeydo or Upchuck

    NMS:

    YHC has had a rough week+ at work and then recovering from a cold and hasn’t been posting very regularly last week and this one. No better way to guarantee a post then to sign up to Q! With the SOJ crew training up to dominate the CSAUP, it seemed apropos to do some track work today.

    The Cooper was definitely a beast, and ate up the majority of the workout. YHC called the time when Rosie had completed the full 10 laps – I think the rest of the PAX finished around 8 except maybe Gumbo who either finished or came close. My watch showed just under 3 miles at the end of the workout – will be more for Rosie and Gumbo.

    Good to have Bullseye back out for the second straight week! Keep it up man, and keep coming back. Also, good to have Mr. Holland come join us south of the river. The border patrol was slacking today…

    Thanks for letting me lead this morning gentleman, it is always an honor!

    ~Why walk when you can Wheelbarrow?

  • Welcome to TwinTeam

    3 strong posted for a windy morning at Twin Team and spent some time on the hill.  Winklevoss and YHC exited the cars thinking it was just the two of us when Mr. Holland rolled in right on time.  A lap around the parking lot to collect him and we were off.

    THANG

    Head out of the parking lot and up the sidewalk over to TwinTeam.  Stop in the cul-de-sac for a warm up of SSH, DQ, Copperhead squats, Merkins and Flutter kicks.  Mosey up the road to the third driveway for instructions.

    Jacobs Ladder – run 10 strides uphill, 1 burpee, run back to the mailbox for 10 merkins and 10 boxcutters; run 20 strides, 2 burpees and run back for 10 merkins and 10 boxcutters; repeato up to 70/7.  Run the final 70 strides with Winklevoss but don’t return to the start.  Mary – APD, LBC

    Mosey halfway up the hill – Stop for clock merkins 5 each at 12, 3, 6, 7, 9 and 12.  Mosey the rest of the way to the top of the hill – Mary – American Hammers, Dollies

    Descending ladder – 10 strides downhill, 7 burpees; 20 strides, 6 burpees…down to 70 and 1.  That took us almost to the bottom – continue mosey to the cul-de-sac.  Peter Parkers, Cross leg lifts, Heels to Heaven.  Mosey back to the flag with some time for Hillbillies, Hand release merkins, crunchy frogs and Freddie Mercuries.

    NMM

    After being out of town, moving, and taking a break from F3, Winklevoss has come back strong with at least 3 posts this week.  Great work today and we should plan to see more of him SOJ.  When it was briefly just YHC and Winklevoss the plan was to mosey around the AO and get some exploring done.  Once Mr. Holland arrived plans quickly changed to introduce the two of them to TwinTeam.  Mr. Holland attacked the Twin Team hill and crushed the ladders up and down.  That hill has been known to destroy the dreams of many, especially when you throw some burpees into the ascent.

    Great way to start the morning men.

    Announcements –

    CSAUP – still looking for a few good SOJ men to round out the 2 teams.  Also looking for people to set up for the post-CSAUP party.  Non runners contact Lockjaw, TYA, Honeydo or YHC to help out.

    TYA is running 100 miles this weekend, we all know he’s going to crush it and he’s got the men of F3 to support him.  Swirly is in charge of social media updates so be on the lookout for the fax.  I don’t know if Saab is going to be allowed to drive the RV but with these winds I might be more concerned about the drive than the run.

  • Watch out, It’s Squishy!

    YHC signed up for the Q weeks ago and life throws curve balls, so in bound I had time to reflect on YHC’s dad and think of a workout. Decision made-Hot Potato Q.  6 regular SOJ men and 1 regular West Ender posted this morning to finish the work week! 0530…Mosey to parking lot near JRHS football field!

    COP- arm circles x 10 small, x 5 big..forward than backward. Copperhead Squat x 15, SSH x 15, Box Cutters x 15, Leg Lifts x 15 and x10 Booyah Merkins.

    Mosey to track for Merkin Mile. Partner up. As one partner runs one lap, other partner performs AMRAP Merkins and switch. Each partner runs 2 laps for one mile total. Lots of Merkins and Hardywood’s special hand release merkin!! Q handed over to DK.

    Mosey to stadium entrance…Inch Worm-PAX members form a straight line in plank position. Last PAX member bear crawls to front of line. PAX followed sidewalk till 3rd light pole reached. Mosey over pullup bar-YHC had no idea it was there. Form ring of fire. 2 PAX members go over to pull up bar-x10 pull ups with spotter. In ring of fire, PAX members Al Gore and Bob and Weave while waiting there turn. 2 rounds of pull-ups for each PAX member. DK handed Q over to EF Hutton.

    Mosey back to sidewalk near stadium. Touch a Light Pole-partner up. First round-partner performs monkey humpers and other partner touches 3 light poles, switch and repeat. Second round-gorilla humpers and touch 4 light poles, switch and repeat. Third round-ball dippers and touch 5 light poles, switch and repeat. No touching the same light pole!!!!

    4 mins left and mosey to parking lot with leg lifts and 5 burpees OYO!! 615 and done!!

    Number-ama, Name-r-ama.

    Announcements-Kubota needs one more PAX member for Breaking Bread on Sunday. YHC dad’s Memorial Service, Bon Air United Methodist Church, this Sunday 1500.

    YHC asked DK to take us out in honor of YHC’s dad selling his sister a car back in 1989.

    NMS-Lots of mumblechatter this morning starting with-figure skating again. More like, how difficult it is watch. And downhill skiing-how many ways can you ski down a hill-Super G, Slalom, Super Duper G, One Legged Slalom…. Gumbo’s workplace has merged and Hardywood stated Gumbo does not want to go to Houston! Explanation of Esquire vs JD. Great mumblechatter on the legal world and the brief existence of HDL here in RVA. Gentlemen-life can be exponentially easier with one moral fiber-HONESTY!!!

    Stron work and way to push it and finish the work week! I am thankful for our workouts and my friendships with all PAX members. Only those who post understand!!

    Loud and Proud!

    Flatline

  • Mega Beast

    YHC was joined by 2 powerful men to greet this warm February morning.  Honeymoon was promised some mileage if he posted at TwinTeam instead of RAMM so off we went, need to get those CSAUP miles in.

    Mosey across the wet field to the front of the track entrance.  Stop for a quick warm-up, YHC tried Shakedown’s method of just starting cadence without naming the exercise and Gumbo nailed SSH to start, not much mystery there.  Add some DQ and IW

    To the track for the Mega Beast – run 100 yds – 6 reps, another 100 – 6 reps, another 100 6 reps, run final 100 to the start then reverse.  Just like the beast but with 100 yd runs instead of 25 yds. 1/2 mile per round.  Exercises were merkins, squats, Freddie Mercury, Mountain climbers, Carolina dry docks and cross leg lift (alternate legs).   A little time left to mosey around to the playground and complete one standard round of the Murph – 10 pullups, 20 merkins, 30 squats.  Mosey the long way around the school with a bonus lap around the cars to round off the 4 total miles.

    NMM

    Great to be joined by Honeymoon and Gumbo this morning.  They crushed the mileage, and as Gumbo mentioned as we finished up, that’s a new version of 5K the Hard Way (minus the last 0.1 mile).  To go along with The Carpenter’s Chinese Year of the Dog theme at The Creek today, Honeymoon nicknamed this one the Super Bitch.  I don’t know when the last time I got 4 miles at a boot camp was, possibly an Old Glory?  Unfortunately some weather related EH’s didn’t pan out but hopefully this taste of warm weather will open up the EHing and hibernators.  We thought we had a rogue short bus driver joining us since he parked awkwardly behind Gumbo but he stayed in the bus as we left the parking lot.  Maybe another day.

    I always appreciate the opportunity to get out and lead, along with the opportunities we are all given each day to enjoy our family and friends.

    Have a great day.  Everything is coming up Rosie.

  • The Three Stooges do TwinTeam

    A PAX of 3 SOJ faithful arrived to a cool frosty morning at TwinTeam ready to see if we could warm up the AO to the proverbial “sunny and 70”.

    COP:

    • SSH x 20
    • Copperhead Squats x 15
    • Imperial Walkers x 20
    • Merkins x 10
    • Freddie Mercuries x 20

    Mosey to the elementary basketball courts

    Bear/Lunge 4 Corners – bear crawl from corner 1 – 2 and 3-4, lunge between corner 2-3 and 4-1

    • Round 1: 10 merkins, 10 jump squats, 10 Mountain climbers, 10 Freddie Mercuries
    • Round 2: 10 Carolina Dry Docks, 20 Copperhead Squats, 30 Mountain Climbers, 40 LBCs

    Mosey to the playground alongside the short track for 3 rounds of the following:

    • 10 pullups, 20 dips, 20 merkins, run a lap

    Mosey back to parking lot for Triple Check:

    • Pole smokers, Lt. Dans, run around the parking lot

    8 min of Hot Potato Mary including but not limited to:

    • Hello Dollies, Crunchy Frog, Pickle Pounder, Arm Circles, Rosalita, Dying Cockroach, Merkins, and Freddie Mercuries
    • 3 burpees OYO

    Numberama/Namerama/COT

    Announcements:

    • CSAUP is coming up – sign up for your team now.
    • Healing Hands 10k volunteer opportunities

    NMS:

    YHC forgot that he had signed up to Q this one a couple weeks back and therefore had done no planning until the drive in to the AO. Almost nothing thought up on the way to the AO was actually implemented due to the small PAX and the Q’s lack of familiarity with the AO.

    As usual, Rosie crushed everything thrown at him and Marmaduke wasn’t far behind even after a week off due to sickness. Way to kill it this morning, I appreciate you guys pulling me up to your level.

    A little bit of chatter during COP and Triple Check, but for the most part the PAX was down to business. Thanks for the opportunity to lead this morning!

    Why walk when you can Wheelbarrow?