Tag: TwinTeam

9 men eager to start their Friday with some sweat and some fellowship posted to Twin Team this morning and this is what they got:

Late last night the Q was open, so YHC took the Q and also contemplated a hot potato.  YHC still was contemplating a hot potato as he called for the PAX to mosey…well, then the Swirly Q-drenaline took over and YHC almost didn’t pass the Q.

Mosey to the blacktop behind BWES for COP WITHOUT SSHs – it was a SSH Holiday after 200+ at Timberwolf yesterday.  YHC should have left McRib know that plan last night and maybe he would have been on time.

COP consisted of:

• DQx (very slow) x10 IC
• Cotton Pickers x20 IC
• Imperial Walkers x15 IC
• LBCs x20 IC
• Box Cutter (none slow!) x20 IC

McRib arrives…for the THANG…

Four Corners:

Form up in the near corner for four corners – 10 merkins in this corner, run to the next, 20 jump squats, run across, 30 2-count Freddy Mercuries, run to the last corner and do 40 Monkey Humpers (YIKES – knew it when I said it but had to roll with it!), back to first corner and plank it up for the six.  Then a little plank-o-rama to catch our breath.

Triple Check:

Mosey down across the gravel track and over to the playground and get in groups of 3 for a triple check consisting of (1) Burp-Ups, (2) Flutter Kicks (audibled to LBCs after 1st round) and (3) run around the dark, gravel track (watch your step).

Tour D’JRHS and Donkey Kicks:

We decided to take Loose Goose on a tour so we moseyed down towards the baseball field and down the road past the track/football field and all the way to the covered and lighted walkway of the high school for 3 rounds of 10 Donkey Kicks and 10 Merkins — merkins changed each round from regular to werkins and diamond-merkins.

Start to Mosey to the grass hill for pole-smoker Indian run but YHC is convinced to pass the Q so Flatline takes the reigns and leads us to the track for the Merkin Mile…err Half-Mile

50 Merkins, run a lap, 50 merkins, run a lap, plank for the six

Mosey back to the flag across the parking lot and field.

Mary – 2 minutes of American Hammers

COT – number-rama, name-a-rama and Marmaduke took us out.

NMS:

YHC truly had all intention of doing the burp-up triple check and then passing the torch and it just got away from me.  The Q switch was ON and I couldn’t turn it OFF.

Great to have Loose Goose visiting from TT.  Guess he drew the short stick and was designated for reconnaissance for TT-week.  Hope we provided some inspiration for you guys.

Great job today guys.  Way to push through all the way and glad nobody turn an ankle in the darkness on that gravel track.

Announcements;

• Convergence 9/30 at Grid Iron.  First workout at 0600.  Second one starts at 0700.  Come for one, come for both, bring friends.  Also, there will be some fellowship and food/drink at the AO after the second workout.
• TT week starts tomorrow.  Looking forward to a great week.  Lily Pulitzer or Yoga pants and sports bras are the dress code for the week, and all exercises will be named after a 5-word beverage order from Starbucks.  Buffy wouldn’t miss it for the world!
• A little trail run in Powhatan is happening tomorrow, starting at 8 p.m. and finishing at 8 a.m. Sunday.  If you aren’t already in, you probably don’t want to be, but if you do – see Hardywood, Lab Rat or TYA.

Have a great Friday men.

No more Gumbo for you!

5 redwoods gathered in the Bettie Weaver parking lot on a sunny and 70 morning for a jump start to their Friday.

THANG

Mosey to the court behind the school for a warmup of DQ, SSH, IW, good form merkins, and good form flutter kicks.

Mosey to the end of the bus loop – merkins, slow lunges in cadence and burpees in 6-count cadence.

Mosey down the road to the front of the high school.  Squats (touch your ankles), merkins, freddie mercuries.  Run to the bus parking lot, lunges, burpees, find a curb for split squats.  Mosey to the end of the lot, merkins.  Sprint the road across the back and mosey to the turnaround.  More squats and burpees.  Across the hidden bridge that leads behind the football stadium and around to the pull up bars.  4 rounds of 3 dead hang pull ups/10 reverse lunges.  Mosey to the parking lot for merkins, slow Freddie’s, split squats.  Sprint across the parking lot to the poles.  Slow leg raises in cadence.  5 burpees OYO then run up the hill and across the field.

Mary w/ Crunchy frogs, 1-leg APD, American Hammer.  End with 10 slow and good form merkins.

NMM

This was a workout in the mold of Toga and Conspiracy, low on the total reps but high on good form.  All of the PAX crushed the workout, as expected with Valet and Jenny Craig easily following the form recommendations.  The new bridge found behind the school is a good shortcut from the tennis courts to the pull up bars that could come in handy later.  While we didn’t use the lights as torture devices, a la Gumbo, there were plenty of lit locations to use around the school for the various stops in the string of pearls.

Keeping the PAX together and working on form were the 2 main goals today.  The consensus was that 750 of any given exercise is a beast of a workout, but 75 can be just as beneficial if good form is kept.  After the first round of 6 count burpees Mr. Roper realized that the slow count is much harder than quick OYO version.  Wheelbarrow noted he is working on a personal pull-up challenge.  YHC will be happy to help out with adding some pullups to the Q whenever the opportunity arises.

Great start to the Friday men, thanks for the opportunity to lead.

3 Robious Corridor Soldiers converged for a Twin Team Workout. The Q was operating on less than 5 hours of sleep, but escaped the lure of the FSack and remembered his headlamp! The workout went something like this:

COP: SSHs, DQs, Bob & Weaves, Merkins, Freddie Mercuries, BoxCutters, Russian Soldiers

Mosey across Robious to Twin Team

10 Burpees OYO in cul-de-sac

In honor of our F3 RVA Brothers running big hills, run up Twin Team. Run back down.

Circuits up & down Twin Team: different combinations like
40 strides forward + 20 bear crawls strides
40 strides backwards + 25 LBCs
40 lunge strides forward
40 crawl bear strides
20 Lt. Dans

Run back up Twin Team.

Mosey back down and catch the sun rise.

10 Burpees OYO in cul-de-sac

Mosey back to school for 2 min of Mary: Hello Dollies + Capital Letters

COT

Naked Moleskin

YHC watched the NFL Kickoff game to the very end…many beers amid excitement of Kareem Hunt’s debut…

Given BRR participation & late NFL game, YHC wasn’t sure what he’d find upon arriving at the AO. He was very happy to see Roper & Jenny Craig, though any of us agreed we would have wussed out had we been on our own. Glad that wasn’t the case.

Jenny Craig saw a shooting star during the COP.

The headlamp was a necessary accessory on Twin Team this morning.

Missing the BRR! Run well, boys!

7 strong men to take on Murph Friday!

Mossy around the school + track for a mile to get to the main playground.

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot + adding the track to make the total millage 2 miles with a nice little beat-down in the middle.

COT, Name-a-rama, Number-rama

Strong work for all, it’s always a privilege to lead this fine group of men!

5 soldiers assembled at Twin Team for an SOJ beatdown. Nobody had taken Q, so EF Hutton and YHC called a Hot Potato audible…and it went something like this:

THANG

Mosey around bus loop while Flipper secured AO’s port-o-loo
COP: SSHs, Merkins (deer snorting in woods), Box Cutters, Crab Cakes (Flipper exits, then re-enters), Russian Soldiers, DQs

Flipper joins PAX for mosey to bus loop in front of school for Zig Zag Bear Crawls: 10 curb side crawls to the right, bear crawl across bus loop, 10 curb side crawls to the left, bear crawl across bus loop – repeat until PAX reaches sign

EF Hutton takes the Q: mosey to edge of parking lot for Pole Smoker Indian Runs: hold six inches, end guy does 5 heals-to-heaven, then runs to next pole down

Mosey to field house for Donkey on a Hill: 20 Donkey kicks, then perform assigned exercise up hill and around light pole: Bear Crawl, Crab Walk, Lunge

Mosey to hill at side of school for modified Jacob’s Ladder: burpee at bottom, Bernie Sanders up hill, burpee at top, run down hill – repeat until Q says stop

Flipper takes the Q: long mosey to track for 6 Sided Laps: run a lap, stop at 4 corners and each 50 yard line for assigned exercise: 15 merkins, 15 squat jumps

Bear Crawl 50 yards

Mosey back to VSF. YHC takes Q for 4 min of Mary: Capital Letters, Hello Dollies, APDs, Wilson’s Spaghetti Party, 20 LBCs OYO

NM

Glad to know Flipper has scouted out the outdoor facilities at the AO. Check with him on conditions.

EF Hutton pointed out how close some deer were to our initial COP, then they proceed to snort while the PAX performed merkins.

Solid work this morning as the PAX packed a lot in during the 45 min workout.

Flipper set a remarkable pace during the Donkeys on a Hill. Not sure how he crab walked so quickly!

Then he crushed YHC’s soul: 6 x 15 merkins during a lap around the track ain’t no fun.

Jenny Craig maintained terrific form during the squat jumps.

Announcements:

Lots of F3 activities in September.
Sept 8-9: BRR
Sept 16: Reese Strong 5K + Crab Fest @ Circle K’s house
Sept 30: F3 RVA Convergence @ Grid Iron (6am & 7am)

Join DK’s NFL Survivor Pool…so far we have 105 folks signed up!
http://cltelim.football.picks.cbssports.com/join
Pool password is: redskins#1

7 faithful boot campers and 1 rogue runner posted for an empty Q sheet TwinTeam beat down.  As everyone rolled in no one claimed the Q so YHC took over and the fun began.

THANG

Mosey to the bus loop turnaround for warm up of SSH, Helicopters, Imperial walkers,  alternating shoulder taps,  FK and hand release merkins.

Mosey to the hill beside the school for Jacobs ladder.  1 burpee at the top,  1 merkin at the bottom,  repeats to 7.  Across the field for pole smoker Indian run x3.  

To the track for a Miracle Mile.  25 merkins run a lap,  25 squats – lap,  25 plank jacks – lap, 25 freddie mercuries – lap.  Mosey to the pull up bars.  5 pull ups,  run to sidewalk 10 box cutters,  repeat,  add 10 monkey humpers.  Mosey back stopping for a quick bear crawl across part of the field.   Mary and ring of fire.

COT

At 0528 it was Tobit, YHC and the 2 2nd timers, the other 4 rolled in with little time to spare.   YHC was hoping someone signed up to Q but it stayed blank overnight so YHC took the lead.  Great to see Reservoir and Jenny Craig out for a second post this week.  Hope Reservoir’s back is doing alright, he smartly modified the Miracle Mile to reduce the pain.  When YHC told everyone to ‘grab a pole’ and Reservoir proclaimed “Not the first time I’ve heard that”.  We appreciate the candor but we don’t need all the secrets of your personal life, at least not week 1.  Jenny Craig crushed the Jacobs ladder and told YHC that F3 should help him mix it up with his football playing teens at practice.  Mr. Roper continues to roll strong in crocs and has developed an innate ability to tune out Honeymoon’s EHing for him to take a Q.  He’ll come around soon enough. Honeymoon reluctantly gets Big data credit for posting but running since it is BRR season.  We may need a corporate ruling on whether that will fly after BRR.

YHC threw in some running as encouragement for those on the #runningsucks bandwagon to sign up for a Q.  Tobit is not in that crowd he seemed to especially love the Miracle Mile, running away from the PAX.  We’re going to have some fun with his Qs coming up.  The Miracle Mile was an on the fly activity this morning but will certainly make a comeback, maybe with varying reps   It was a pleasure to introduce some of the more awkward looking exercises to the 2 newer PAX.  Box cutters, Monkey Humpers, Rosalitas and APDs are all spectator favorites I am sure, I cannot confirm since I am usually a doer not an observer.

A pleasure to lead this group of men as we head into the weekend.  As mentioned in the COT, here is a link to the suggested reading from our brothers in Charlottesville.  https://backblasts.f3rva.org/2017/08/16/darkness-cannot-drive-out-darkness-only-light-can-do-that/

Announcements

• Puppy Pile tomorrow 0700
• Price increase at Reese Strong tomorrow – sign up now
• Sept. 30 convergence – Jville has the lead
• DK is coordinating his Survivor Pool again, see him to sign up.  Those running the BRR can rest easy that they won’t be browbeat into joining while in the van this year.

Note: YHC could not remember The Greatest Workout in the World, this is just a tribute.

Slaughter Start – 10 Burpees
Parking Lot Tracers
COP – SSH (20), IW (15), DQ (10), Merkins (10)

Mosey to the soccer field for Fantastic Four Corners (10 merkins, 20 jump squats, 30 copperheads, 40 LBCs). Repeato 3X

Mosey to the outdoor basketball courts at JRHS for a Ghost Bouncers Triple Check. Station #1: Donkey Kicks or BTTW. Station #2: Flutter Kicks. The Ghost of George Washington (more on that later) sets the pace running to the road and back.

Cool down a bit with some OYO 20-Count Mary. Alabama Prom Dates, Rosalitas, Single Leg APDs, LBCs, Other Leg APDs, LBCs, probably some other stuff YHC can’t remember that was totes amazeballs.

Mosey back to hill by the soccer field for Bearway to Elevens. Bear crawl to the top of the hill, perform exercise bearcrawl back and do the same exercise. Monkey Humpers (2x), Merkins, SSHs, some other stuff.

COT: No Numberama, no Name-a-rama, Viral took us out.

NMS

When SOJ takeover week was planned by the the Southside’s version of General Patton, AKA Rosie, YHC looked at the schedule and realized one southside stronghold would probably need some coverage. While most of YHC’s comrades-in-arms were parachuting behind enemy lines in order to advance the Redneck Agenda on Friday, YHC decided YHC could best help by guarding the baggage train — AKA TwinTeam.

Pulling in the parking lot four minutes prior to start time, YHC shouldn’t have been surprised his vehicle was the first. YHC really hoped that a “solo workout” (AKA fartsack repeato 2x) would be the grueling order of the day, but DK kept YHC honest rolling in 90 seconds before the start time. Side note: it’s very weird doing a COP with two people. Side side note: maybe it’s even weirder doing a COT with two. If ever faced with such a COT challenge, YHC suggests going right arms to opposing right shoulders. Very un-awkward and quite dude-ly, so thanks for the suggestion, DK!

As far as the workout itself? The F3RVA PAX missed probably one of the most amazing workouts ever!

On the way to Four Corners, DK smelled smoke and heard cries for help from Riverton. The PAX rolled over into the subdivision and quickly and efficiently removed all pets and children from the burning building before heading to start our 10 merkins. No big deal.

THEN over on the basketball courts, the PAX of two was troubled not having a third partner for the triple-check. All of a sudden, the Ghost of George Washington (who once surveyed these lands for a canal in his formative years by the way) appeared from the mists of the nearest woods and said “hey bros, you dudes need a third?” YHC must say, you should have seen him do those BTTWs, YHC never knew this from his 7th grade history text book — but let YHC tell you G-Dub (he told the PAX to call him that) is YOKED.

YHC wishes that was the last amazing story, but it’s actually not! During the Bearway to Elevens an actual ursus americanus started growling at the PAX (and no, Saab not the other kind of ursus americanus you and Bleeder and TYA beat off with sticks … ). G-Dub said “AW HELL NAW!” and floated over and slayed that beast with his bare (ghost) hands.  Wow.

G-Dub had some words of inspiration during the COT. During announcements he reminded us to “avoid foreign entanglements” and to always “only use form on an individual exercise approved by those righteous dudes Toga and Conspiracy” to get totally shredded.

Now that was a life-changing morning! YHC has never seen anything like this workout! If only more people were here to dispute these tales …

Going Viral!

Six Strong showed up at Twin Team this morning to defeat the Friday Fartsack.  One was breaking off for a run and one showed up from a pre-workout run, and one was well….. lost.

How it went down:

Long Mosey to the High School

COP –

SSH – 20

Helicopter – 15

DQ – 10

Copperhead Squats – 15

Mosey to bottom of High School to Tennis Courts

11s

Merkins

WWII Sit Ups

Mosey to Parking Lot

Dips – 15 Reps x 3 Sets

Double Check – Team up, PAX runs, 1 PAX does Catalina Wine Mixers

Mosey

Wall Sits – 60 Seconds x 2

Pole Smoker, Hold at 6 inches – 60 Secs x 2

Mosey to Hill

As a group, Run up the  hill do 3 Burpees run back down – X 3

Mosey to Flag

60 Secs of SSH

COT – Numberama, Namerame – YHC took us out

Announcements –

SOJ takeover next week.  And SOJ (the New Market crew to be exact) now has possession of the Ghost Flag so look out for its next posting.

First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join

Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047

New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.

New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details

Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.

PuppyPile (name pending with Corporate) – 2.0 workout at DogPile is the 3rd Saturday of the month (8/19 this month) — see Marv for details.

MS –

As YHC and Honeymoon greeted BFG upon arrival, we were also greeted with the sounds of a minivan screaming through the parking lot and abruptly stopping.  At first Honeymoon wondered if it was DK with a new 4 legged critter to release, but very quickly he was sadly mistaken.  School is starting back up and apparently the custodian is back on the clock and not very happy about it.  We learned that he was headed to work, he had bills to pay and didn’t have time to mess with whatever we were doing in his parking lot.  The PAX wished him well and told him he was always welcome to work out with us if he would like, but it could be a tough EH, maybe we stick Wilson on him.  Anyway, once the morning laugh was taken care of, Gumbo strides into the AO  after a pre workout run to join the PAX to make it an odd 6, well eventually.  Honeymoon took off on his run as the remaining 4, yes 4 for now, took off to sweat in the humid morning.  MumbleChatter was great, always great to hear the PAX learning about other members, their past and current lives.  If you haven’t had a chance to run with Mr Roper, I encourage you, it will be well worth it if you can talk and run at the same time.  As the PAX mosey to the last stop on our route this morning, Gumbo yells out “Flipper, we are over here”!  As we look up in the gloom there is Flipper dripping with sweat and a smile on his face, “where the hell have you guys been”?  Being a few minutes late, Flip could not find the PAX for the first 40 mins this morning, but a huge shout out to him for running, stopping for exercises, and exploring until he did find us.  Great job Flipper!  If you need a tour of Twin Team, Flipper is your guy!  Strong work by all, BFG, Gumbo and Mr Roper all brought it this morning!  Honeymoon knocked out 5+ miles in his BRR prep, strong work!  Pleasure to lead this group!  See you in the Gloom!

Marmaduke

 

10 strong men to take on to rounds of Murph Friday!

Mossy around the school + track for a mile to get to the main playground.

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot + adding the track to make the total millage 2 miles with a nice little beat-down in the middle.  Rosie thanks for leading the last 2 mins as we knocked out some LBC’s to finish the morning.

COT, Name-a-rama, Number-rama

Strong work for all, it’s great to see the return of many and to watch each of you improve on the Murph challenge as we have been at it now for 7 months!

5 F3 Richmond men showed up at Twin Team for a early morning heated tour of the AO.  The air was thick but 3 of the PAX were ready to go at 0530 with 2 more coming in LIFO.

THANG

Mosey around the bus loop for any possible LIFOs and form a triangle for a warm up.  SSH, IW, Crab Cakes, Freddie Mercuries, Dollies.  Honeymoon and Sparky arrived in McRib style, post SSH.

Mosey to the Playground for 4 corners – 5 Pull-ups, 10 merkins, 15 jump squats, 20 4-ct Flutter Kicks – Repeato x 3.

Mosey to the hill beside the school for Jacob’s Ladder – 1 burpee at the bottom, 2 at the top repeato up to 7.  Mosey across the field to the parking lot poles – Pole Smoker Indian Run.  Mosey to another JRHS parking lot that has not been used before for a shortened Dora – 100 merkins, 100 WWII, 100 Lt. Dan.  Audible to shorten the Lt Dans and mosey back to the flag for Mary.  American Hammer, Rosalita, APD – 10 merkins to close it out.

NMM

No one signed up to Q this morning and it was a light PAX as of just Wojo and YHC at 5:27.  YHC planted the flag and took the Q right before DK showed up to increase the numbers and off we went, reminiscing of the 13 at Twin Team last week for Dodgeball.  Summer days.  Typically I don’t notice the temperature of the pavement but it was noticeably hot this morning.  This was not a Hot Yoga class but maybe could have been.

During the mosey Honeymoon pointed out a trash can that looked like it had been ravaged by a raccoon.  Does DK know anything about that?  DK informed us that he has not been letting raccoons go at Twin Team anymore, too close to home.  He is living in a current “house of death” with his chickens being attacked by raccoons and each other.  Time for some alternative action, maybe he can get some advice from Saab or Swirly on beating off wild animals.   YHC also knows of some people that do aura cleansing if the string of death continues.

Great to meet Wojo, who has already become a regular around F3 Richmond.  Well done by all 5 pushing through the heat to get through the morning and get better.

Appetite for Destruction tomorrow at Dogpile by Lockjaw.  No flannel required