Tag: TwinTeam

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

 

An impressive nine posted at Bettie Weaver for YHC’s 4^th and last beatdown of the week.  The weather all week has been perfect.  This is what transpired.

Mosey to James River High School

COP

• SSHs
• Don Quixotes
• Arm Circles
• Merkins
• LBCs
• Freddie Mercuries

Mosey to back of school.

Partner Up – One participant runs to other side of field and back while their partner does 5 burpees.  When the partner gets back from running, they switch.  Each partner does this 4 times.

Circle Up in plank position

• Merkins – 5 IC, hold plank then lower to 2 inches above ground.
• From 2 inches – Merkins – 5 IC – hold plank to 2 inches.
• From 2 inches – Merkins going only ½ way up. – 5 IC. Hold plank, recover
• Freddie Mercuries – 10 IC
• Hold legs 6 inches – then leg lifts – 10 IC
• Merkins – 5 IC, hold plank then lower to 2 inches above ground.
• From 2 inches – Merkins – 5 IC – hold plank to 2 inches.
• From 2 inches – Merkins going only ½ way up. – 5 IC. Hold plank, recover

Mosey to pull-up bars

Partner up – do 50 pull-ups in 3 minutes.

Mosey to basketball court beside school.

Balls/Plank to the Wall

• Balls to the wall – hold
• Walk out to plank to the wall – hold
• Walk back to balls to the wall – hold
• Walk out to plank to the wall – hold

Mosey to baseball field behind Bettie Weaver

Run 2 laps around field

• 1st lap – 10 merkins at each corner.
• 2^nd lap – 5 burpees at each corner.

Mosey to baseball diamond and circle up

Plank-O-Rama – Get in plank position

• Alternating Carolina Dry Docks/Merkins – 10 IC – hold Plank
• Rotate to side plank – hold – after about 20 seconds, drop hip and raise – 10 IC – hold plank
• Rotate back plank– Hold – after about 20 – Inverted APD – 10 IC – hold plank
• Rotate to other side plank – hold – after about 20 seconds, drop hip and raise – 10 IC – hold plank
• Rotate to plank position – hand released merkins – 10 IC – hold plank
• Rotating elbow planks – 10 IC – hold plank
• Mountain Climbers – 20 IC – hold plank and then recover

Mosey around field and back to shovel flag

25 Merkins on your own.

Numberama, Name-O-Rama, Announcements

Viral took us out.

NMS

The Daville Takeover has been a lot of fun this week.  YHC has had the opportunity to travel to several AOs that he has either never visited or rarely visited.  The best thing about F3 is this.  When YHC pulled up to Bettie Weaver this morning after a 30 minute drive, he knew everybody.  It felt like home.  And there was no Gumbo, Rosie, or Wilson.  It was awesome as well seeing Viral who rarely post at Bettie Weaver and Offshore who was there for his first time.  Offshore had posted 2 weeks ago at Green Acres.  Way to travel Offshore!

Thank you McRib for guiding YHC throughout the campus.  All PAX members were very patient as YHC tried to figure out what exercises to do where.  YHC had to use several back-up plans when he could not find the required facilities for 8 Minutes of Agony.

At the end of announcements today, YHC asked the SOJ residents when their takeover week was.  It sounded like it might be coming this summer.  Corporate has done it.  Daville has done it.  It time for the SOJ Takeover, the MOM Takeover, and the Far West End Takeover.  Start planning everybody.

Great job today Twin Team!  YHC did have a difficult upper body workout today and all PAX member performed outstanding.  Even during the merkins and burpees around the field, there was very little distance between the first finisher and the last.

Announcements:

• Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
• Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
• VQ week starts June 26.
• Wednesday Hill Run – 5:30 PM
• West End Lunch – Friday at Whole Foods at noon.
• June 17 – Marv is leading a 2.0 friendly workout at 7 am following Dogpile.
• Richmond Hackathon – July 24  – For more information, see Viral

It was a pleasure leading this PAX today.

Phonics Out

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!