Tag: TwinTeam

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

13 Friday morning warriors beat the fartsack for a humid, yet fun filled morning at Twin Team.  As the clock struck 530 the PAX were of for a quick Mosey around the bus loop, but wait, Honeymoon and Sparky break off to do a OYO 45 minute run, leaving the PAX with only 11 strong.  They made it out to the AO and are working out, I give them props, but big data and corporate will be final say on if its a post!

How it went down:

COP-

SSH – 20

DQ – 15

Imperial Walkers – 20 – Counting got suspect at this point

Mosey to baseball Field

Triple Check – Hand release Merkins, Dips, Run Length of the Field and Back

Mosey to Football Field

BURPEEBALL – Modified Dodge Ball

Split into 2 teams and battle…..but there are rules!

Rules –

1. When a PAX picks up a ball, he must do 1 Burpee before he can throw it

2. If you are hit, you must do 5 Burpees, and then do monkey humpers until the game is over

3. If you a throw a ball and it is caught by opposing team, you do 10 Burpees and a lap around the track, then monkey humpers until end of the game.

4. Losing team does 10 burpees, winning team did LBCs to keep moving

Mosey to playground

5 – Incline Merkins and a Lap around the field – x2

Mary – 25WWII OYO, Merkin Ring of Fire

Mosey to Flag

1 Minute left so that meant 1 minute straight of SSH to completion.

COT – Numberama/Namearama – Hardywood took us out!

MS-

First of all I want to thank the PAX for indulging me in my dodgeball adventure.  On Wed at SOT we named a FNG “Ocho”.  YHC immediately thought of the movie Dodgeball where they broadcasted the tournament on “ESPN 8 The OCHO”.  (Clip included)  Secondly, thanks to Wilson for helping prep and setup prior to posting.  So as the triple check came to a close and the PAX mosey toward the football field, it quickly became apparent that we were all transitioning in our mind back to 7th grade gym class to try and throw dodgeball as hard as we could.  We quickly learned it was not as easy as we remember.  Rules were explained as best as possible and the fun began.  Ill let the PAX give their account, but personally YHC was gassed between the burpees and trying to Randy Johnson a ball across the field.  TCI claps to Cottonmouth, he was the only one left on our side at one point, and had all six dodgeballs, if your reading correctly, thats 6 burpees before he could throw them.  It did not end well that game. we played a total of 4 games and split 2-2.  Also TCI Claps to Tatu, who took one off the dome piece, and Honey-Do who took one in the Honey-Do region.  Great work by all today, thank you for letting me lead this great group of men! Also great to have the non-SOJ PAX make the trip, much appreciated!  I hope you all have a great weekend!  See you in the gloom boys!

 

Announcements:

• Reese Strong – See Phonics
• Golf – August 7, See Upchuck
• New run at 6am Sundays called  “Off the Books” at Urban Farmhouse in Midlothian…Its on the App

 

 

7 showed on 7/7 for a Rosie beatdown, including a 2.0 FNG. Here is what we did:

COP- SSH (just in time for McRib to do last 2), Imperial Walkers, LBCs, Merkins?

Mosey to field, start with Bear & Snake to get blood flowing, then on to the main event- Super 7s: 7 Burpees on one end of field, 7 Merkins & 7 Squats at other end of field. Repeato 7x’s.

Mosey to playground for 3 sets of: 7 Pull-ups and 7 Flutterkicks. Mosey to bus loop for Triple check of Box Jumps, Freddy Mercurys.

Mosey back to flag for some Mary, Ring of Fire, Honeydo took us out.

NMS – Solid Q from Rosie. Carabiner is YHC’S daughter, she enjoyed it although she said the Super 7s smoked her. The rest of the PAX agreed. Again the PAX could not have been nicer to her.

The Bear & Snake seems to be a knock off of the Human Centipede but you can never go with Bear Crawl. Mumblechatter focused mainly on the 2nd annual Home Run Derby.  Will Wedding Singer repeat? Will there be a Trophy this year?

Announcements – Home Run Derby is Tuesday at NoToll, but not at NoToll, see Pre-blast from Gumbo.

 

8 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.  Rosie thanks for taking the group into some LBCs as we gathered back at the flag.  With 2 mins. To go we decided American Hammers for 26 count would top off the MUrph and set us up for a great Holiday weekend!

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.  Great work by all and it was awesome to see the group jumping in pushing each other on the pull-ups!  Lastly we did get to experience a special speed round which was a new twist in the Murp….thanks Roper!

6 soldiers assembled in the pouring rain for a SOJ beatdown that went something like this

THANG

COP: SSHs, DQs, mosey to shelter for a false sense of security, LBCs, BoxCutters (fast & slow), Merkins

Mosey across Robious to Twin Team cul-de-sac for quick COP: SSHs

Twin Team 40: 40 strides up Twin Team, stop, walk back to 6, perform exercise medley. Repeat until entire PAX ascends hill.

• Strides were mostly running but also included lunges and bear crawls
• Exercise Medley was mostly 5 Burpees, 10 WWIIs or Hello Dollies, 15 Merkins or Carolina Drydocks

Time check at top was after 6am.

Begin Descending.

• Strides alternated between Bear Crawls and Lunges (forwards or backwards)
• Exercise Medley alternated between 25 Hello Dollies or 25 LBCs

Audible called 1/3 of the way down

Mosey to Twin Team cul-de-sac for quick COP: SSHs

Mosey back to Beattie Weaver. Plank then COP: Capital Letters oyo, American Hammers ic, 20 WWIIs oyo

COT: McRibb took us out

NM
YHC had plans to incorporate some music this morning, but the rain foiled that plan.

Instead, YHC thought it was time to introduce our New Market brothers to the entirety of Twin Team’s namesake.
THAT took longer than expected. Yowzer.

The PAX impressed YHC with the effort put forth to ascend that endless hill. More importantly, the PAX impressed some lovely ladies walking by while bear crawling back down Twin Team. Respect. Gumbo falsely identified one of the walkers, and suggested “We should get Andy out sometime”. The lovely lady was confused and confessed she didn’t know “Andy”. YHC was confused. Rosie was confused. Marmaduke, Tatu & McRibb were confused. It was awkward, like an Anti- or Bizarro-Hi-Roger situation.

Announcments

VQ Week next week – get out there and support our VQs, including Wilson @ NoToll (?)

July 11 – NoToll will not be held at Huguenot Park, and will instead by held at Robious Middle School at the Huguenot Little League fields for Gumbo’s 2nd Annual All Star Tribute

SOJ will be taking over all workouts for a week in August. Boom!

8 men gathered at Betty Weaver ES parking lot this morning and immediately wondering why DK was entering the parking lot, as if he just left Robious Landing Park? Seems DK has been trapping raccoons because of their love for his chickens and DK released one before he met us at The Gloom!  And, the Q teased everyone by having frisbee’s in hand but NO ultimate frisbee this morning!!

0530 off we mosey to football stadium at JRHS for a Flatline led Q-thanks to Honeymoon for confirming correct turn to football stadium. Arriving at the stadium, Q noticed that yes, the sprinklers were on, and the stadium is named The Swamp.

Circled up for the COP: Arm Circles X 15, Copperhead Squats X15, Imperial Walkers X15, Scissor Kicks X20, and SSH X20.

First Exercise: Merkin Mile- x4 laps around the track. Each straight away AYG (all you got) and mosey in the turns. After each lap completed, 20 merkins!

Second Exercise: DMC- Duck walk, Many exercises, Crawl bear. Now this is where the Q used frisbees- yard markers. One frisbee marked-10 yds, 20 yds, 30 yds, 40 yds, and 50 yd line. Duck walk to each yard marker and Crawl Bear back to end line in the end zone. Duck walk to 10 yrd line, 10 mountain climbers and Crawl bear back to end zone line. Duck walk 20 yd line, 20 Merkins, Crawl Bear back. Duck walk to 30 yd line, 30 arm circles, Crawl bear back to end zone line. Duck walk to 40 yd line, 40 LBC’s, Crawl Bear back to end zone line. Duck walk to 50 yd line, 50 SSH’s, Crawl Bear back to end zone line. Swampy describes the field…

Third Exercise-Triple Check, audible, Quaruple Check…8 PAX members, audible had to be done. Exercises were-stadium stairs, 2 evolutions, LBC’s, Mountain Climbers, and Aussie Mountain Climbers. Due to time constraints, Q called another audible and 1 evolution of quadruple check performed.

Final Exericse- Indian Run back to the flag. Thank to Marmaduke and PAX for retreiving frisbees!!  Indian Run turned into frisbee toss-last man tossed a frisbee to lead PAX runner in hopes of a catch. A few catches, a few bad throws, but no one was injured on the way back to the flag. With 50 yards out from flag, Q called AYG (all you got), final sprint to the flag.

In the parking lot at our final turn, two ladies, asked, “What running group are you with?” No one could muster an answer, until Honeymoon mumbled something like, “Bring your husbands!” I am sure we all wish we could have answered those ladies in a more suitable fashion, but the PAX was gased!!

Circle up-number-a-rama, name-a-rama, and age!

Announcements: C’ville may need a Q this weekend. Check with Corporate if you want to lead

July 11-No Tool will be at Huguenot Little League ball fields, behind Robious ES in honor of All-Star Game. Same day, just temporary AO!!

Gumbo volunteered to take us out!!

To the PAX members who attended this morning, thank you for following and the mumble chatter about the Q’s monotone voice is great!! God has blessed me to find this group. Our ability to work out in the am, mumble chatter, and fellowship is a true gift from Him!! May we all be thankful for this day the Lord has made!!

Loud and Proud,

Flatline