Tag: TwinTeam

8 regulars gathered for a Rosie Q at Twin Team that did not include the twin team hill.  Plenty of other fun ensued.

Mosey to the front of the bus loop for a warm up and to make sure McRib child find us.  SSHx20, DQx10, Arm circles x 15, (McRib joins) SSHx10, IWx10, FKx20.

Sally – play Flower by Moby.  Bring Sally up,  up merican, Bring Sally down, down merican.  

Mosey to the field behind the school to cool off in the grass with some Rosalitas.

Nicole/Cindy hybrid – We’ll call her Charlene.  Around the track behind the school – 5 pull ups in corner 1, 10 merkins in corner 2, 15 squats in corner 3 and 20 Freddie Mercuries in corner 4.  Run between corners.  Rinse and Repeat until Q says stop.  15 minutes today.

Mosey to the field beside the school for Lindsey.  CDD and Flutter Kicks 30/10 in the outfield, 25/15 at home plate – back and forth to 10/30.

Back to the parking lot for Sally – 6 inches and Heels to heaven or Homer to Marge if you are from Mooresville.  Ring of Fire and 5 penalty burpees for everyone for the LIFO.

COT, YHC took us out.

NMM

As usual, listening to the podcasts spawns ideas for a Q that hasn’t happened in a while.  Unfortunately none of the podcast PAX were around to appreciate it.  Gumbo’s talk of the ladies I have brought to F3 workouts reminded me that I need to bring them back. Those in attendance can thank him for the reintroduction of Sally, she was a crowd pleaser as always.  The Charlene took Cindy and added the running of Nicole.  She might be my new favorite.  Roxanne was lined up to visit but will have to wait for another day, maybe when the podcasters can participate.

McRib is back on Hallsley time.  The Qs lately have been staying close to home to keep him in sight, hopefully we don’t head off campus anytime soon.  We revisited the SSH just so he could participate in a few today.  Honeymoon mentioned penalty burpees for LIFOs a few weeks ago so YHC decided to institute them for the day and see if it sticks.

It’s been 2 years since YHC started with F3.  Lots of positive changes have occurred in that time both in my life and in those around me.  

Announcements-

• Charlottesville – Contact Honeydo and Lab Rat
• BRR- Contact TYA
• Fudd’s Party-Contact Fudd
• VQ Week – Check the sign up sheet

Great fun today men, thanks for the opportunity to lead.

Everything’s coming up Rosie.

9 brave souls took on Murph Friday!

Mossy around the school and the 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 with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle.

COT, Name-a-rama, Number-rama

Strong work for all that showed up and as always it is a privilege to lead such a find group of men.

 

11 SOJ soldiers gathered for a Twin Team beatdown that went something like this:

20 meter mosey, circle up for COP, in case McRib shows: SSH, McRib arrives, Imperial Squat Walkers (in cadence, boom!), Bob & Weave, Merkins, Capital Letters OYO, 1 legged Alabama Prom Dates

Indian Run to James River High school.

Gather in groups of 3 for Quadruple Check: proper people’s chair, 6 inches, 28 WWII (pace) repeato x4

Indian Run towards football stands.

Audible called to mosey to pull-up bars. Find previous group for Triple Check: 10 pull-ups, 1 spotter, 25 LBCs repeato x3

Mosey to parking lot for Conveyor Belt: 1) 5 squats at each station, bear crawl between each station; 2) 7 Monkey Humpers at each station, crawl bear between each station

Mosey to parking lot hill for Jacob’s Ladder: Ascending Burpees up to 4 and back down OR ascending Merkins by 3 up to 12 and back down

Mosey to VSF for 70s of Mary: Boxcutters & Hello Dollies

COT: McRibb took us out

Nake Moleskin
It was warmer out than expected this morning…72 @ 5:30am in May? Ughhh.

Wilson was impressed by the Imperial Squat Walkers in cadence. Doesn’t take much these days.

YHC has offered to compose the back blast for the next workout Qed by Honeymoon. Apparently he just likes being told what to do. Could be interesting meeting M Honeymoon.

Welcome back The BFG. Solid work. He & Rosie realized they took classes together at VaTech. Take that Kevin Bacon!

Pee Wee admitted that he was gassed…but at a later part of the workout than normal. Keep it up, buddy!

Those pull-ups were just great…as were the 28 WWIIs x4. Great idea.

Enjoy the golf tournament today!

Announcements:

VQ Week – June 26

Memorial Day Convergence @ Belle Isle. Where are we meeting?

Time to go get ready to play golf!

7 regulars determined (sort of) to end the work week with a beatdown at TwinTeam…6 of the them were LIFO.  As the clock struck 0530, YHC thought this was going to be just me and Rosie down by the schoolyard and we began to mosey toward cover to begin…wait, there are two cars pulling – circle the loop and head back to pick up the LIFOs – Hardywood and the New Market Crew (Marmaduke with Wilson and Honeymoon in tow — damn if that doesn’t sound like the next coming of Marky Mark and the Funky Bunch.  I can totally see Hardywood working the big bag while the other three do their best running man moves in the background — shirts optional; baggy pants mandatory).  Once HATNMC settles in, COP begins with obligatory watch and clock comments and SSHs…

Its a plane, its a bird, its an Explorer coming in hot…Its McRib, rolling in on Eastern McRib Time – clearly its an official time zone HAAAALSLEY.

McRib rounds out the PAX for lucky #7 and we actually get to work.  Complete COP, which included DQs, Helicopters and Imperial Walkers.

Mosey down the road to the covered walkway by the high school (nearly get run over by the school bus in the process…).

2 minutes of WWII situps – yes YHC is behind on the monthly challenge.  PS, Sweet N Sour (Rosie’s 2.0 is killing it!! Props to SNS).

Then 25 Donkey Kicks OYO

Mosey short way to the parking lot for 4-Corners Honeymoon Style

• Begin in corner 1 with 25 WWII situps and 10 monkey humpers
• Run to corner 2 and perform 20 2-count mountain climbers, then backwards run back to corner 1 for 25 WWII situps and 10 MHs
• Run corner 2 and perform 20 2-count mountain climbers, then run to corner 3 and perform 30 jump squats, then backwards run to corner 2 for 20 2-count mountain climbers, then backwards run back to corner 1 for 25 WWII situps and 10 MHs
• Run corner 2 and perform 20 2-count mountain climbers, then run to corner 3 and perform 30 jump squats, then run to corner 4 and perform 20 2-count mountain climbers, then backwards run back to corners 3, 2 and 1 performing each exercise at the corresponding corner
• Run all the way around the parking lot – corner 2, 3 and 4 and to 1 performing each exercise at the applicable corner
• Plank for the six

Mosey back to covered walkway for 25 donkey kicks OYO and 2-minutes of WWII situps.

Mosey back to elementary school for a quick round of Burpees and Laps around short loop by the front door.  1 Burpee, run a lap, 2 Burpees, run a lap, 3 Burpees, run a lap.

3 MOM, including APDs, Hello Dolly and American Hammers and 10 WWII situps OYO

Back to the flag for COT, number-rama, name-a-rama and YHC took us out.

Announcements:

• New AOs abound – Heartbreak Ridge (West End on Tuesdays), Pole Green (Mechanicsville on Thursdays)
• Charlottesville startup – May 20.  See TYA if you can go.  Be on the lookout for future clown cars heading to C-ville
• Wilson’s golf tournament, May 19.  May be full now, but support the cause anyway — www.forethecause.org.
• Thursday Tennis Socials – see HoneyDo.  The PAX today was curious to hear a report from last night, especially whether anyone when full McEnroe and broke a racket.

Unfortunately, no varmints were released today, so that was disappointing (especially to Honeymoon), but the PAX got in some good work nonetheless.  Some great fellowship and mumblechatter as always.  Thanks for letting me lead this morning men – always a pleasure.

No more Gumbo for you!

5 soldiers braved the weather forecast and were treated to a 45 minute reprieve from the heavy stuff. The beatdown went something like this:

COP: SSH, Abe Vigodas, Hillbillies, Merkins

Mosey to Twin Team

After crossing Robious, circle up at end of Twin Team for 10 burpees OYO

Line up towards the base for Rosie Hill: Escalating # of strides up Twin Team, return to starting point and perform assigned exercises. Exercises were 3 burpees + 20 WWIIs. Escalating Strides were 20,40,60,80,100,80,60,40,20. Alternative of halving # of strides but running backwards offered after 100-stride round. All rounds performed together as a group.

Blimp as a group back to end of Twin Team: Forward lunges, Imperial Squat Walkers, Bear Crawl, Crawl Bear, Bunnyhop/Broad Jump, backwards lunge

Circle up at end of Twin Team for 10 burpees OYO

Mosey back to Virtual Shovel Flag: plankorama, 90 seconds of Disco Kebabs (crab cake, flip, peter parker, flip, then repeat), 40 seconds of American Hammers

COT: Fudd took us out

NM:

YHC was pretty convinced he’d be the only PAX in attendance and was delighted to see 2 cars awaiting his arrival, followed shortly by Fudd. It was great to see Fudd, and YHC appreciates his efforts to make it across the rivah for a TwinTeam beatdown.

Fudd is the reason for venturing over to Twin Team. He’d never experienced it. Rosie & YHC discussed changing the Rosie Hill next time to not run back to the beginning, but stop and do assigned exercises wherever the top guy is (always Rosie, hence the name). That way the PAX experiences ALL of the Twin Team hill.

Rosie crushed Rosie Hill: the most shocking recap ever.

TClaps to Marmaduke for posting for his 3rd time this week, after his first posting at Tuesday’s NoToll. SOJ is rising!

Wilson ate a beet salad last night. 1 guess as to how the PAX all knew that.

The Disco Kebabs were something M Kebab described to YHC yesterday…and it was only fitting to call them as such. M Kebab has started doing some sort of Ciabatta style workouts via the interwebs with some limey called Joe Wicks. YHC supports her, even if the bloke is a complete wanker. Nice to have an exercise introduced by YHC’s M to accompany the Lindsays, Wilson’s Wifes, and Fudd’s Wifes…

No mention of Cinco de Mayo…weird.

The rains arrived as soon as it was time to go. Crazy how often it happens that the PAX gets a complete break from torrential rains for a 45 minute beatdown.

Announcements:

Wilson’s Golf Tournament in 2 weeks

VQ Week June 26…see the signup sheet

We did the Murph led by Honeymoon at a new location. It was……………………great as always!

A lot of mumble chatter today around BIG DATA as last time Honeymoon Q’d he never posted a back blast. That is concerning for those of us who enjoy hearing the updates on the podcasts!

Sooooo, if Honeymoon posts a back blast, the BIG DATA administrator could use this as the one Honeymoon missed, but otherwise, please count our results!

Remember – its not important that we gather all the data, it’s important what we do with it. What DOES TYA do with it???????????

 

6 strong gathered at #TwinTeam for a SOJ beatdown that went something like this:

COP: SSHs, DQs, Imperial Walkers, LBCs, Crunchy Frogs, Tempo Merkins

Mosey to James River HS.

Stop by big boy columns for Tom Brady Pole Smokers: 3 rounds, roughly 1 min each

Mosey to football stadium

Lindsays: Merkins + Mtn Climbers with loop up and down bleachers after each set
Plank-o-rama

Mosey to Discus field for Over/Unders: Elbow Plank + Downward Dog, last guy goes over/under, repeato x3

McRibb discovers some pull-up bars, 5 pull-ups for good measure

Mosey to parking lot hill

Jacob’s Ladder: Burpee Escalator up to 7 and back down + Bearcrawl going up hill

Mosey to VSF for Mary: Hello Dollies, APDs & American Hammers

COT – Rosie took us out

NM

Solid work this morning, PAX. YHC knew he wanted to try the Jacob’s Ladder after seeing the hill 2 weeks ago…everything else was just fluff in his mind before reaching the hill. Turns out that the “fluff” took its toll on all of us and the Jacob’s Ladder was belabored and tough. But, the resilient PAX slogged through and banged it out, as Corporate would say. It might be the first time YHC has seen Rosie huffing & puffing, pausing for some air at the top during one of the rounds.

Nice discovery of the pull-up bars, McRibb. Honeymoon, take note for the Murph you’re planning next Friday.

Nice to meet Pee Wee, who enjoyed his 2nd F3 beatdown this morning. Way to push yourself.

YHC may have indicated that Bearcrawling uphill is easier than running uphill. Sounded right at the time.

Announcements

Good luck to all running in various events this weekend & next. Kick ass.

May 19 Golf Tournament – See Wilson

A nifty nine negated the fartsack on a beautiful Good Friday morning for the second iteration of the newly minted Twin Team. Mr Roper emerged from his self imposed winter Hibernation with an FNG in tow as we got to it:

COP –  SSH, Merkins, Flutterkicks, Don Qs, Plank 1m

THE THANG

Mosey to parking lot.  Run 4 corners – Sideways & backwards, repeato.

Mosey to front of JRHS, grab a pole-  Donkey Kicks & PLTs with bear crawl in between.  Start at 10 of each, go up by 10 up to 40.  Plank 1 min.

Mosey up to Tennis courts for Triple check (shoulders shredder style)  Wheelbarrow from baseline to net, partner does 15 shoulder presses.  Other partner does Merkins until partners back.  Plank 1 min

Indian Run back to Flag, 5 Burpees along the way, for some Mary – APDs, Heels2Heaven, Monkey Humpers. Finish with ROF. Gumbo took us out.

NMS:  Great to see 9 strong at Twin Team this morning.  YHC was pleased to see Spit arrive early after making the drive from DaVille. He said the 35 drive was worth it to make sure he got a good beatdown instead of 45 min of Duck Duck bear at The Creek.  McRib, true to form, pulled in at 5:30 on the dot.

Mumblechatter this AM revolved around the Bridge of Hate from Fudd’s 45Mom yesterday and the onset of PTSD of those who were there to experience it.  Trying to explain it to the PAX who were not there proved to be difficult.  The BoH, just like El Guapo, has become infamous after only one day.  Only time will tell when it may appear again.

YHC had plans of making it to the football stadium this morning but then remembered the pillars and wall from last time at the AO.  Honeymoon remarked the 1 yard of Bear Crawl between the PLTs and Donkey kicks was still too much.

On the mosey to the tennis courts we learned that McRib is not much of a rapper, stick to guitar and grunge songs.  Once at the courts Honeymoon put a strong EH on a guy at the school.  Gotta love the flying mid-beatdown EH.  The Tennis court Triple check proved to be a hit for the pax based on mumblechatter.

Strong work by FNG Pee Wee this morning, as well as Mr Roper.  Rosie, Gumbo, Mr Roper, and YHC grabbed coffee at Starbucks afterwards as we had no kids to get on the bus.  There YHC questioned his Dogpile Q idea tomorrow when brought up to the others there, especially considering all 3 will not be there. On the way home YHC got to listen to F3RVA’s own Marv on the morning radio show on 910.

It is great to have a SOJ Friday beatdown now and Twin Team is a great AO.  Pleasure to lead on this Good Friday morning.

 Announcements – 2.0 Friendly Gridiron tomorrow am at 7:00.  RSVP to Jville or on comments here if haven’t already.  YHC did the Christmas one at Gridiron and can guarantee your 2.0s will love it.  F3 Cville – need emails of Sad Clowns there.  AshCreek 5k on 5/20.

 

 

 

 

The inaugural TwinTeam Friday AO began this morning with 6 redwoods that stepped out of their rides and into the wind.  McRib mentioned he knew a place where the wind was blocked and I think it was the same idea YHC had.

THANG

Short mosey to the front of the school for 20 SSH, then mosey down the sidewalk toward Twin Team Lane with high knees, butt kickers and side shuffles along the way.

Circle up in the cul-de-sac for 15xIW and 20xFreddies.  Mosey up the hill a little ways until we got to a good steep part.

Twin Team Ladder – Start at the bottom (leave a light behind to mark the spot) with 10 merkins and 10 crunchy frogs, run 10 strides up the hill and do 1 burpee.  Return to the start for 10 merkins and 10 CF, go 20 strides and 2 burpees, back for 10 and 10, continue up to 70 strides/7 burpees.

Mosey back to the cul-de-sac for 15xMonkey Humpers, 20x Box Cutters, 15xMakhtar N’daiyes.  Mosey down the trail to the playground and partner up.  P1 – hanging leg raises, P2 – run the straightaway of the track and back. 2 rounds then switch to 2 round of dips.  5 pull ups OYO

Mosey to the bus loop, Ring of Fire.  Sprint back to the flag to have enough time for Mary.  LBC, 1-leg APD, Dollies.

YHC took us out with a brief comment on gratitude not only for the big things like health, family and F3 but the unseen things like opportunities and freedoms that we don’t always take the time to appreciate.

NMM

McRib was right, TwinTeam is a great wind blocking location so YHC headed over there first to warm Wilson up since he came bundled up like it was February.  YHC thinks most of the PAX expected a tour of the hill that is the AOs namesake.  The 4th rung and above on the ladder was tough but the PAX pushed through.  There was plenty more hill remaining to add some rungs on the ladder to get up to the top.  I am sure the TwinTeam ladder will make its way back again.  Plank to Elbow Plank is a Makhtar N’Daiye, YHC called it out as plank to elbows and apparently DK did these at SOT but no one knew the name.  Plank to elbow is easier to pronounce.  Maybe this needs to develop its own RVA name.

Mr. Roper said something to the effect of, you can get a decent workout anywhere but you don’t get the intensity by yourself that you do with a group of idiots rolling around on the ground at 5:30 in the morning.  I may be misquoting him but as the saying goes, it doesn’t get easier, you get stronger.

As always it was a pleasure to lead today.   Looking forward to more Fridays at TwinTeam.

Announcements

Golf – May 19 Wilson

Charlottesville – Lab Rat, send contacts to f3charlottesville@gmail.com

April HDHH – Flashdance is the man

Rosie

As announced over the past week or so, starting April 3, Monday RiverRun will go back to being a run as its name demands.  Last May this AO started as a run for BRR prep.  After the BRR we kept it around to explore the AO as a bootcamp.  This proved to be a huge AO with plenty of options and also Honeymoon’s introduction of Murph Mondays, soon to be Fridays.

The regulars, with input from some newcomers and Corporate, have decided to keep the AO but move the bootcamp to Fridays.  This will give runners a new spot to hit on Mondays with some of the best (long or steep, pick  your poison) hills in RVA.  It will also give the non-runners another option for Fridays, especially those with dogs and kids to deal with in the mornings.

TwinTeam will start next Friday 4/7.  See you in the Gloom

Rosie