Tag: TwinTeam

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.

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.

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

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

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

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!