Tag: TwinTeam

4 SOJ gentlemen either survived or did not post for Sparky’s Timberwolf beatdown and showed up for Murph Friday at TwinTeam.

Just like the other weeks

• Run a Mile
• 10 rounds of 10 (or AMRAP) pullups, 20 merkins IC and 30 squats IC
• Run a mile

NMM

YHC and Wilson stood in the parking lot as 0530 approached debating whether to do the Murph today or switch it up and do it next week.  As the wheels were turning on what we should do Jenny Craig and Mr. Roper rolled in.  Not one to disappoint, Murph Friday it is.  Apparently New Market is suffering this morning from Sparky’s latest beatdown and Wilson was the only one to make it.  No coincidence that Wilson was the only one in New Market that fartsacked yesterday and made it out today.  Jenny Craig is getting the hang of F3 counting style, I wouldn’t be surprised to see his name on the Q sheet soon.  You won’t want to miss that one.

Everyone crushed it today.  As we say every week, the Murph is no joke, the only way to get better is to do it.  Next time maybe we won’t break out the “toys” the day before.

Everything is coming up Rosie.

Five of the faithful convened for #Twinteam on a dry, comfortable late-October morning.   Johnsonville (YHC) took the Q, and this is what went down, more or less.

COP warmup in parking lot:
25x ssh;
25x mountain climbers
20x don quiotes
10x imperial walkers
15x hillbilies

Mosey maybe a 1/2 mile away over to the base of the TwinTeam hill for “the Alpine Beast” along about 200m of TwinTeam’s steepest incline. Like normal, there were 6 exercises, and we did 6 sets of 6 of each, but up and down the incline. Exercises were ‘mericans, side plank-walk strides (left), bear crawl strides, monkey humpers, side plank-walk strides (right), ‘mericans.

Mosey back to VSF. COT

Moleskin —

It was pitch black on Twinteam this morning — as in you could not see your hand in front of your face. That made things quite interesting. People were running into each other and stepping on each other. The 3 stopping points along the way were completely random and variable.

For future reference, it is probably better to plan the Alpine Beast for mornings when there is a moon. It did succeed in getting my heart rate up.

There was not much mumble chatter, other than speculation about how Wilson would have handled the chaos of the Alpine Beast in pitch black darkness.

Thanks for permitting me to lead.  Have a great weekend.  Jville

7 warriors distanced themselves from the longing embrace of the fartsack. Unlike Ulysses who used beeswax to ward of the song of the fartsack sirens, these southside men utilized the finest molded portland cement known to man. According to legend it went a little something like this.

Grab a cinder block of success (CBOS) and mosey to the practice field for a little COP.

IC SSH X 20, IW X 20, DQ X 10, LBC X 20, FM X 20, M X 10

Miracle Mile:  Since this was such a crowd pleaser at 45MOM the day before and YHC felt obliged to share it with southside PAX.

• Loop 1 – Each man runs lap solo with CBOS.
• Loop 2 – Partner up.  First man runs with two CBOS.  Second man completes 1 burpee then runs to first man.  Once first man is caught, men switch positions.  First man drops CBOS and completes 1 burpee and pursues the second man who picked up both CBOS and started running.  Do this until completion of lap.
• Loop 3 – Switch partners.  Same as above but with 2 burpees.
• Loop 4 – Switch partners.  Same as above but with 3 burpees.

Crimson 120:  This is a modified Dora workout.  Partner up and as a team complete the following prescribed exercises as a team.  While one man is doing the exercises, the other is running across the field and back. Switcheroo until completion.

• 120 kettle bell swings
• 120 squats with CBOS
• 120 decline merkins on CBOS
• 120 two count flutter kicks

Elevens:  Complete two exercises whose totals always add up to 11.  Between each exercise, run the width of the field.  Start with 10 overhead squat presses with CBOS, run across field and complete 1 burpee.  Run back across the field to complete 9 OSP, run and complete 2 burpees.  You get the idea.

Plank, mosey back to the flag, IC WWII SU X 10

Namerama, numberama, COT, Gumbo led us out.

Moleskin:

The day starts and ends with TClaps to FNG Boudreaux.  This was a monster effort brotha and I hope you are very proud of yourself.  It’s supposed to be hard.  If it was supposed to be easy we would make you pay for the workout. Before you decide if this is for you, make it out to 10 more.  The title of the BB came from Boudreaux who stated post COT, “you guys are really intense”.  Yes we are.  In fact most people are if they can find the right things to put their energy into and be mindful of managing distractions. It’s a damn shame the world doesn’t get to see most people at their best or most intense.  Welcome Gingivitis from the Palmetto state.

YHC overhead some mumblings on names. Let the record show the following names are available if anyone would like to petition Corporate to switch. Including but not limited to; Super FUP, Dragon Fart, David Koresh, Duck Butter, Upper Decker and Milli Vanilli. The Corporate office with take requests via fax from 2:00am – 2:01am on the 33rd day of each month.

The CBOS are making tour stops in a few of the F3 RVA hoods.  YHC has much appreciation for fellow pax members who help load the CBOS back into the green machine and who do not break said CBOS.  See you next week DaVille!

Fun fact alert. Despite being on of the most storied institutions in our fair land, the statue of John Harvard on the campus of Harvard University is not actually John Harvard.  At the time of construction, no one really knew what he looked like as were no surviving renderings of him. If he was like most college kids he probably had a Yeti sticker on his car and could drink 40 Nattie Lights in a sitting. None of the above hasn’t prevented a bunch of morons from rubbing it’s foot for good luck.

News:

Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

Please put October 29th on your calendar for Breaking Bread. Details to come soon.

Upchuck is hosting a double workout on Saturday 10/21 as a kickoff initiative to have this be a monthly event.  He also has a great story about Brown University alumni Ira Glass settled on doing only a 60 minute show and why he was too afraid to do a 120 minute show. Get explicit details on all of the above from him.

YHC arrived to find Hardywood sipping his coffee. Gumbo and Rosie accepted the monthly challenge and finished running their mile and Mr. Roper peeling in hot with 4 minutes before the start! YHC decided to utilize James River HS fall field and track so we moseyed to The Swamp. During the run Hardywood and Mr. Roper started mumble chatter about a common acquaintance between the two who started a monthly mens group in his backyard. No workouts and their name-Extraordinary League of Ordinary Men. See Hardywood and Mr. Roper for clarification and any questions.

End zone COP- X15 Arm circle (10 small, 5 big) and YHC forgot to stop (jacked up the count again), X15 squats,  X15 LBC,  X15 Don Quixote, and X15 Imperial Walkers

Workout 1-Modified Merkin Mile (without the Merkins). Partner up and YHC was solo. Lap 1-one partner runs, other partner mountain climbers, switch. Now originally YHC thought mountain climbers would be a good work out for all four laps but quickly realized that was not happening. Lap 2-Run and squats, switch. Lap 3-Run and LBC, switch. Lap 4-Run and Arm Circles, switch.

Workout 2-Quarter Pounder. Start at goal line, run to 25 yd line, perform 25 merkins and run back to goal  line. Than run to 50 yd line, perform 50 squats, run back to goal line. Run to 75 yd line (opponents 25 yd line), perform 75 mountain climbers, run back to goal line. Run 100 yds to other end zone, perform 100 SSH and back to goal line. Right before we started, YHC noticed Hardywood was sans shoes and Hardywood responded with his typical “super” response. YHC was thinking during workout 2 let’s give this a try. So before YHC started workout 3 off came the shoes and socks and looked down the line and the other 3 PAX members were sans shoes and socks too.

Workout 3-Merkin Ladder. All PAX members in bare feet too. Run to 50 yd maker, 20 Merkins and back to goal line for 19 Merkins. Run to 50 yd marker for 18 Merkins, back to goal line for 17 Merkins, and so on til there were no more Merkins to do. Hardywood is onto something, and you too Labrat! No socks and shoes….no problem!

With just enough time to place our grassy feet back in socks and shoes, we moseyed over the hill back to Betty Weaver for number-ama, name-r-ama, and announcements; Viral has fundraiser tomorrow, Richmond Community Toolbank Hammers and Ales, check preblast. Dogpile Q spoken for till end of November.

YHC took us out!

Every time I work out with all F3 fella’s, I quickly realize that getting up at 0500 or riding in a clown car, totally makes my day. Thank you for your energy, spirit, and never ending commitment to strive in being a better person. God Bless!

Loud and Proud,

Flatline

Five Twin Team regulars, one visitor from NOJ and one FNG gathered at Twin Team for a last Friday of the month ritual.  Huddle up to exchange pleasantries and quickly greet the FNG who ran to the workout.  Focus today was on form, which I can attest made this workout awesome.  This is basically what we did.

1 mile warm up.  Work our way to James River Rd and head toward the school.  Dodge the various cars traveling on this road (strange for 530 in the morning at a school) and work our way all the way around JRHS, behind the gym, past the football and baseball fields before meeting up at the Weaver playground.

The Murph
Since this was Form Friday, the focus was on… you got it, form.  Rather than the traditional breakdown of The Murph into 10 sets, the PAX was instructed to break down into 20 sets.  Therefore, it looked something like this:

5 full extension pullups
10 nose to the ground merkins
15 90 degree or less squats

Repeat 20 times for a total of 100/200/300.

No time for a final mile so we just sprinted back to the flag.

Moleskin
Many thanks to Rosie for reminding TT of the last Friday of the month ritual at TwinTeam.  YHC had thought The Murph had disappeared as it appears as if Honeymoon has difficulties with data quality.  Never fear, data fixed and all is well in the world.

This was YHCs first experience with The Murph and man is it complete punishment.  Can’t wait to try it again with the normal # of sets to compare.  Smaller number of reps with a higher number of sets was indeed challenging.

Not sure if this typically happens in The Murph but conversation went sideways for a bit.  Mr Roper started telling stories about his college roommate only to have Rosie retort Swirly’s famous prison quote.  Hmmmmm…

Good catching up with everyone in SOJ today.  Welcome Cameron (DeVito) who received his name as he was born in the same hospital on the same day as Rosie.  They aren’t exactly twins and Cameron doesn’t look like the governator so DeVito it is.

See everyone @ Convergence.

Splinter out

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)

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