Tag: TwinTeam

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