Tag: TwinTeam

Can 1 person be a team?  Well, YHC posted solo to Twin Team this morning (as he feared might be the case), but I soldiered on and delivered/received a hearty beatdown that is stuff of legend.  It went something like this:

Mosey to covered area near parking lot (in case of LIFOs) for the Disclaimer, which was long, detailed and heavily debated.  COP, including SSHs, DQs, Imperial Walkers, Merkins, LBCs, and Flutter Kicks.

Ok, no LIFOs, so a run was in order — 40 minutes – up hills, down hills, and something in between.  Pace varied, mumblechatter SUCKED, enthusiasm waned, but sweat rolled, pain was experienced and BigData points will be received.

COT was cozy, Number-rama and Name-a-rama were quick….no announcements!

Til next time…No more Gumbo for you.

4 F3RVA regulars (including 2 Misters) opted for a SOJ bootcamp beatdown to mark the end of their work week.  Gumbo took the Q and it went something like this:

Mosey two laps around the parking lot waiting for LIFOs – YHC had a feeling Mr. Roper would show up despite no sign of the mobile changing booth (i.e., the 4Runner) as of 0530, but not wanting to disappoint the Q, Mr. Roper rolled in as the on-time trio completed lap #1.

Triangle/Square it up for COP, all IC, including:

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• Arm Circles
• Tempo Merkins
• Mountain Climbers
• LBCs
• Hello Dollies

THE THANG

Burp in a Box – Mosey over to the welcome circle in front of BWES and relive an exercise that LugNut introduces at BWES back in its early days. Using the 8 visitor parking spaces, start in space 1 with 1 Burpee, then run a lap around the circle.  2 Burpees in space 2, run a lap.  Repeato moving to the next parking space and increasing the Burpees by 1 up to 8.  Al Gore for the six.

Wall Work and PLTS – Mosey to the covered entryway of BWES and find a spot on the wall for the following:

• 1 minute wall sit
• Partner up for 25 PLTs each
• 15 Chicken Peckers IC
• 25 PLTs each
• 1 minute wall sit
• 15  Chicken Peckers IC
• 25 PLTs each

AROD – mosey around the corner to the end of the bus loop for a backwards Dora.  Find a new partner and complete  300 squats, 200 2-count Freddie Mercuries and 100 merkins while taking turns running around the bus loop.

2MOM at the end of the bus loop, including APDs, Flutter Kicks and Box Cutters

Mosey back to the Flag with time for a ROF Rosie Style (start in Al Gore, drop for 10 merkins and hold plank all the way around the horn, then 10 more merkins and back up to Al Gore).

1 minute of LBCs to finish up.

COT, Number-rama, Nama-a-rama and YHC took us out.

Announcements – CSAUP is gaining steam and a pre-Blast should come out soon.  Form your teams and log your miles.  Get ready!

NMS:

Great to have Mr. Holland SOJ for a beatdown.  Thanks for the partnership during PLTs – way to bang those out.  Rosie hung with the PAX for a while during the burp in a Box, but you can’t keep that animal in a cage for too long and off he went to crush the PAX on the last 3 rounds.  No particular reason for running the DORA backwards other than my shoulders were still burning from the Chicken Peckers and YHC wanted to delay the 100 merkins for a little while.  BTW – shoulders are still burning.

Great job this morning PAX.  Thanks for following my lead.  Always a pleasure to step out front and act like I have a plan.

No more Gumbo for you!

In a blatant effort to raise his Q Ratio YHC migrated down to Twin Team and was greeted by one Richmond Proper and 2 SOJ friendly faces ready for a sunny and 70 beatdown or something like that.  Here’s how it went down.

Weave down bus loop to turnaround circle

COP (IC)

• Copperhead Squats
• Smurf Jacks
• Helicopters
• Flutter Kicks
• Heals to Heavens
• Sherkins

Mosey to back field

6 Cone Déjà vu Escalator–

• Merkins x 10, run back
• Merkins x 10, Jump Squats x 10, run back
• Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, run back
• Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, run back
• Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, Monkey Humpers x 10, run back
• Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, Monkey Humpers x 10, Burpees x 10, run back

Mary – Freddie Mercurys, American Hammers

Reverso and Repeato

• Burpees x 10, run back
• Burpees x 10, Monkey Humpers x 10, run back
• Burpees x 10, Monkey Humpers x 10, Lunges x 10/each, run back
• Burpees x 10, Monkey Humpers x 10, Lunges x 10/each, Carolina Dry Docks x 10, run back
• Burpees x 10, Monkey Humpers x 10, Lunges x 10/each, Carolina Dry Docks x 10, Jump Squats x 10, run back
• Burpees x 10, Monkey Humpers x 10, Lunges x 10/each, Carolina Dry Docks x 10, Jump Squats x 10, Merkins x 10, run back

Plankorama

Mary – WWII Situps, Boxcutters

Native Mosey down field (Animal Style)

• PAX Bear Crawls (Back goes to Front..)
• PAX Crab Walks Forward (Back goes to Front..)
• PAX Duck Walks (Back to Front..)

Reverso and Repeato back down field

Mosey to Hillside

Bernie Up/ Booyah Merkins x 10 (repeato x 2)

Bernie Up/ Bropees x 10

Mosey to SF

Mary – LBCs

Numberama, Nameorama, COT

MOLESKIN

For possibly the first time ever YHC overslept, right through the alarm.  Fortunately, YHC operates on Swirly time and was only 5 minutes early to the AO rather than 20.  After a quick cone drop, YHC circled back to the parking lot to find Rosie and Viral anxiously awaiting.  Hardywood rolled up and the PAX was on their way.  YHC likes to test a Q’s omnipotence; today by doing a little do-si-do around the lightposts and trees to see if the PAX would follow.  Rosie and Viral played along, Hardywood did not participate.  YHC brought the 6 cone drill to the fine folks at the Creek this summer and figured the southside needed a taste.  Because the PAX crushed it, a reverso of the exercises and a repeato were in order.  The Native mosey animal style was neither a hit nor a miss, but brought plenty of groans and managed to slow Hardywood down.  The combined weights of the PAX post-workout was approximately 35 pounds more than pre-workout with a substantial amount of mud in the PAX’s shoes and most of the standing water on the field absorbed by the PAX’s clothes.

ANNOUNCEMENTS

CSAUP – form your nanoregion teams

1 SOJer posted with 3 west enders for a SOP friendly workout at TwinTeam.  The F3 RVA forecast was sunny and 70 but the temperature for the rest of the world was 11 with -1 wind chills.

YHC dragged 2 kettlebells out of the backseat of the car at 0529 to the surprise of the PAX.  Mosey (easy walk since the parking lot was mostly packed snow or ice) to the entrance of the school for a dry spot that was hopefully shielded from the wind (not so much).

Warm up SSH, Helicopters, Hillbillies, Flutter Kicks, Merkins

Quadruple Check – Run (find a snowy chunky path and make your way) around the drop off loop, Freddie Mercuries, KB Press, Goblet Squats

Lazy Dora – 100 KB Swings (10 each while partner in Al Gore), 100 merkins (Partner in plank), 100 Dollies (Partner 6 inches)  Round 2 – Switch KBs 100 swings, 200 squats (wo KB), 200 LBC

6 minutes of Burpees – Each minute add 1 start at 5 up to 10

Mary – American Hammers, APD, Heels to Heaven

Numbers/Names – Flipper took us out

NMM

Honeydo tweeted last night that he was considering which AO to post to and realized another SOP had the Q at TwinTeam.  This meant he would not have a repeat of army crawls and burpees in the snow, decision made.  The SOP crew may be foolish for wearing shorts in these conditions but we are not stupid.  YHC was happy to make a SOP friendly workout and tried to stay out of the wind too but that didn’t work out as well.  Mr. Holland’s first time with kettlebells, and maybe Flippers too, and they rocked it.  Simple KB exercises today but now that the KBs are back in the vehicle they could make another appearance at an AO with lower attendance #s.  The west enders took over TwinTeam today, outnumbering YHC, hopefully warmer weather will bring the SOJ regulars back out.

Announcements

CSAUP – AO to AO run April 13-14.  Get your team nano region or otherwise together.  More details to come.

 

5 redwoods posted for some early morning fun at TwinTeam.  No Q on the sheet so a hot potato ensued.  YHC took control to start.

Warmup – 20 SSH, Arm Circles, Imperial Walkers

Mosey to the JRHS parking lot for a modified 4 corners, similar to Honeymoon’s “Prostitute”.  10 burpees in corner 1, 20 merkins in corner 2, back to corner 1, Corner 3, 30 squats, back to corner 1 doing 20 and 10 on the way, Corner 4, 40 Mountain Climbers, repeat exercises in each corner you pass on the way back.

Pass to Flashdance for the Weekend at Bernie’s

3 men carry 1 other – 1 at each arm, 1 at the legs (odd man out runs) repeat back and forth across the parking lot  3x until each carrier has had a round on each arm and the legs.  Carried man tries to keep the core tight to avoid dragging on the ground.  Continue until all men have been carried.

Pass to Jenny Craig – Arm circles to loosen up, IC.  Plank walk around the perimeter of the curb islands.  Alternate clockwise/counter clockwise doing 2 of each.  Finish up with a bear crawl and crawl bear back to the start.

Pass to Mr. Roper for 11’s across the parking lot.  WWII and Heels to Heaven

Mr. Holland closes us out with a 2 round merkin ring of fire Rosie style

Namearama/Numberama – Flashdance took us out.

NMM

TwinTeam seems to be becoming similar to Batteau with the hot potato Q’s and we are reaping the benefits of new faces leading.  Mr. Roper has gotten a hard time recently about stepping up to Q but he has now taken over in quite a few hot potatoes and is establishing a repertoire for the F3 classics.  Jenny Craig put us on the ground and wore the shoulders down to almost nothing with the plank curb walks and bear crawls.  He also took a shot at arm circles cadence and nailed it.  Now we get to the Flashdance portion of the Q, that was a beast.  Obviously we know where the name comes from and after 3 rounds of carries the carriers were the ones feeling like Bernie.  Apparently this is one way to get the injured off the battlefield, some are easier that others and we’re just happy Mr. Roper still has both of his thumbs.  Lots of Flair in the ring of fire these days, PAX are killing it.

If all the HCs follow through we should have a large crowd at Dogpile tomorrow for Circle K.  Merry Christmas.

Announcements –

Christmas day at Hoedown – Mr. Holland has the lead

New Year’s Day – 2.0 friendly at Hoedown, others a possibility?

11 Warriors broke the Fartsack to take on what would certainly turn out to be an interesting day at Twin Team.

The Thang:

COP –
SSH x 20
DQ x 10
Copperhead Squats x 15
Helicopters x 10
LBC x 20
Merkins x 10

Mosey to the track
Partner Up
On one end of the track, complete 10 Booyah Merkins – then run to other end of track, 10 Pull ups per partner.  Complete 4 laps total for 40 Booyah Merkins and 40 pull ups.

Al Gore

Mosey to Basketball Court

Shooters Choice:
All PAX members get 3 shots from the foul line.  While shooting the shooter chooses what exercise the PAX will do while shooting.  Shooter can go as fast or as slow as they want with their shots.  If shot is made, move on to next shooter.  If shooter misses all 3, then all PAX members run length of 3 basketball courts and back and continue to next shooter.  All PAX members got 2 rounds, many excercises, listed below as many as I can remember.
•Merkins
•SSHs
•WWII
•Burpees
•Monkey Humpers
•Arm Circles
•DQ
•Carolina Dry Docks
•LBCs
•Sword Fight
•Freddie Mercury
•Grab your phone — Nice touch Jenny Craig
•Jump Squats

Mosey to Flag
30 Secs of SSHs to complete

Numberama, Namerama, YHC took us out.

Announcements:
See Viral for assistance with Non Profit Tool Bank
Prayers for Rosie’s father in law having heart surgery

NMS –
YHC had thought long and hard about taking the PAX up Twin Team today but couldn’t convince himself to do it in fear of how dark the hill is.  But now after mentioning that, Rosie and Gumbo informed YHC its not too dark, so I have a Q in my back pocket.  Either way fun was had with some help of our good buddy Aisle 5.  YHC wanted to incorporate some basketball into the Q, but low and behold his basketball was flat and had no pump.  So leaning on Wilson to come through, same scenario, but he had a pump and a ball.  With a plan in place to pump the ball up in the clown car on the way to the AO, we were set.  Only to find out Wilson’s pump didn’t work halfway to the AO.  Thanks Wilson!  So back to the Twin Team hill it is no matter how dark it is.  But wait, as the PAX gathered and the deflated ball and YHC ‘s deflated plan is being joked about, Aisle 5 proudly announces he has a pump in his car! Aisle 5 you are the man!!  As for the free throws, ill just say we ran a lot.  Tons of mumblechatter and plenty of ribbing each other on their jumpers.  Also want to Welcome Hippa (FNG), another from the New Market nano region, if your counting that’s 12, but only Wilson is counting.  Strong work by all, good to see Viral and Beaker back out as well.  Have a great weekend with whatever you maybe doing!

5 regular PAX members circled up this morning with Rosie stating no one signed up for the Q. So Rosie took lead and we moseyed to blacktop behind BWES. YHC jumped in and it goes a little something like this:

COP- SSH x 20, Imperial Walker x 15, Merkins x 15, LBC x 15, and Coppherhead Squat x 20. Enough-time to work!

YHC began at the gravel track with, I’ll call it,  Down the Mountain= 50 Mountain Climbers and 1 lap around the track, than 40 Mountain Climbers and 1 lap, 30 Mountain Climbers and 1 lap, 20 Mountain Climbers and 1 lap, 10 Mountain Climbers and 1 lap. Rosie and YHC decided during our runs that Mr Roper needed to take lead. Q handed over to Mr Roper.

Mr. Roper called triple check at blacktop. Bear Crawl to first basketball goal, WWII situps, and Scissor Kicks. Upon completion and Mr. Roper still having the Q, four corners called. 20 Merkins, 30 Squats, 40 Alabama Prom Dates (aka Matt Lauer’s or Mr. Moore’s) and 50 SSH. Before 4 corners started, there was a lot of mumble chatter about the PC’ness of Alabama Prom Dates given today’s environment. With the beauty of F3 and early am workouts, if anyone gets offend, too bad, F3 is free so stay in the fart sack! Mr. Roper  handed off the Q to Jenny Craig.

And with a few seconds of intense thought, Jenny Craig decided-suicides with basketball goals serving as 2 markers however at each point of turning 20 Merkins, including the beginning of the suicide.  Jenny Craig handed off Q to Mr. Holland with 15 minutes to spare.

Mr Holland calls out 11’s. Start with 10 Heels to Heaven, 1 WWII situp run across the blacktop, 9 Heels to Heaven, 2 WWII situps and so on to 1 Heel to Heaven, 10 WWII situps. 2 minutes to spare with an Indian Run down bus loop back to parking lot.

Number-ama, Name-r-ama, and Annoucements- TYA and Swirly good luck and kick ass. Saab, way to support and help the brothers OUT!!

Rosie has Q at Dogpile tomorrow so he has a plan! Heads up!

YHC took us out! Gentlemen, it was a pleasure to share the early morning with each of you and get the day started! As we go into this Christmas season, let us not forgot the TRUE meaning of Christmas and ALWAYS be thankful for who we are, where we are, and what we stand for! Each day is a gift so take those opportunities for success and kick ass!

Loud and Proud!

Flatlne

3 SOJ regulars hit the darkness of TwinTeam for a little improvised beatdown.  YHC had the Q but didn’t have any set plans, a visit to the namesake, laps on the track, staying close to the parking lot were all on the table when Flashdance rolled in at 0529:30.  Here’s what we ended up with

THANG

Mosey behind the school for a warm up of SSH, DQ, IW, Hand release merkins, FM

Triple Check at the bus loop – Run the loop, slow (good form) 6 count burpees, split squats

Lindsey – Around the playground track stopping at each corner – Merkins and Box Cutters

6 Pack – Pullups and Jump Squats – Plankarama

Back behind the school for some extended Mary including but not limited to:  FK, 1-leg APD, American Hammers, Crunchy Frogs, Dollies, Rosalitas, Peter Parker, Parker Peter – Run/Power Skip across the courts for a break

Triple Check – Run across the Courts, Merkins, Monkey Humpers – Cut it short to get back to the flag

NMS

Good to see Flashdance back out after a week or so of staying home early mornings with his kids.  Could tell he was missing F3 by the amount of mumblechatter between him and Mr. Roper.  Not sure how much work actually got done but sometimes it’s not about the 1st F as much as it is the 2nd.  The extended mary got plenty of complaints that beach season is not on the horizon but no time like the present to get ready.  Post workout discussion about how to make your charity dollars go far and be worthwhile rather than donating to a large university or charity with a huge endowment and overhead.  That segues rather nicely into the first announcement.

Announcements –

• LabRat has a new fundraising/coffee shop venture that sounds pretty amazing – video link in the comments
• 45MoM Thursday at 600 – 1 hour workout  with coffee afterwards

Eight Strong broke through the Fog right at 5:30am to take on what Twin Team had to offer.

COP-

SSH x 20

DQ x10

Helicopters x 15

Copperhead Squats x 15

Merkins x 10

LBCs x 20

The Thang

Mosey to Tennis Courts

11’s – Merkins and WWIIs – Happy Veterans Day

Al Gore

Lunge the length of 3 Tennis Courts then mosey to corner.

4 Corners

Round 1 – 10 Donkey Kicks, 20 Monkey Humpers, 30 Mountain Climbers, 40 SSH

Round 2 – 10 Merkins, 20 Box Cutters, 30 LBC, 40 Carolina Dry Docks

Mosey to front of School

Partner up – 2 Rounds – 20 Counts Heels to Heaven while partner does wall sits

Mosey back to Flag

10 Merkins on your own

COT

Numberama, Namerama, YHC took us out

Announcements

HDHH – Southside on Weds – See pre blast

Hampton Roads Convergence tomorrow

 

NMS

First and foremost, thank you to all of the veterans that have served this great country.  We thank you for your service and every sacrifice you have made to allow us to have the liberties and freedoms that we have, god bless you and thank you!

With YHC already knowing that Honeymoon was going to be LIFO the PAX took off this morning with a good deal of mumble chatter.  Once Honeymoon arrived we were glad to see he found Jenny Craig wondering around the parking lot wondering where the PAX went, good thing Honeymoon knew where to go, it could have been Flipper  wondering the AO all over again as Rosie pointed out.  Also glad to have Wilson back after his pinky finger kept him sidelined at Timberwolf yesterday, bad news is he had to catch up on 2 days worth of chatter and what i like to call “Wilson complaints”, thank you Mr. Roper for running with Wilson during the 11s.  We also learned that even if Rosco does not post, someone will pick up his counting technique…New rule out of SOJ, its no longer 5, you call it out as “Dats 5”.  Once the 11s got started the PAX realized that the tennis courts at Twin Team are twice as big as SOT, it made for a lengthy start to the workout.  Great work by all today, Tatu crushed the 4 corners like a champ and great to see Cerrano out for his 3rd post.  I know it gets old hearing it, but New Market is still growing, 11 strong now out of the hood.  Everyone have a great day, thank a vet, and be kind to one another!

Marmaduke

Five (or was it six?) took advantage of summer weather on a november morn. We did:

COP -SSH, Imperial Walkers, Don Qs, Merkins, Flutterkicks Scorpion Kicks, Arm Circles.

Head to Parking lot. 10 Merkins each light. 12 in total. Mosey to back road. 10 Jump Squats each parking cone. 20 cones in total. Then head to Donkey Kick Wall for Goodbye Dollies and 20 Donkey Kicks.

Head to smaller parking lot – 10 Merkins per light, 6 in total. Indian Run back to BW, 2 Burpees back man. Back to field- 20 WWII Situps, run across field 5 merkins, run back. Increase WWII situps by 5 all the way up to 40. Back to flag for RoF. Mr Roper took is out.

NMS – DK was hoping a FNG he had EH’ed would post. He was on the lookout during the COP, then on the Merkin lot found the FNGs car in that lot, but no Andy in sight. Several PAX began to wonder was Andy real or had DK finally turned rabid from a Racoon bite and began hallucinating. Finally at the end during the WWII Andy found us between the trees. He did not join us for the end, maybe next week.

Merkin count was 235 for the Pax. During the Jumpsquats Rosie had a lot of questions, to be fair he was setting the pace.

Small numbers at TwinTeam, apparently the New Market pax can’t post 2 days in a row after Timberwolf.

Announcements – Gingerbread house fundraiser at Hardywood this Sunday at noon.