Tag: TwinTeam

  • Flex Friday

    A magnificent seven assembled in the Bettie Weaver Elementary parking lot to round up some rogue kettlebells and cindy’s. The fine townsfolk witnessed the following:

    COP 1 – KB Complex

    • “X” = reps correspond to the round
    • 7 rounds: “x” clean + 1 push press + 1 squat
    • 7 rounds: 1 clean + “x” push press + 1 squat
    • 7 rounds: 1 clean + 1 push press + “x” squat
    • Slowzeyed around the parking lot after each 7th round.
    • Probably could have increased to 10 rounds! Next time…

    COP 2 – KB Train

    • PAX lines up on their six, backs to the curb. Pile the implements on one side and pass them down the line according to the exercise called until some distance is covered. We went to the end of the curb.
    • Trip 1 – Two double-count American hammers
    • Trip 2 – One seated overhead press

    Time was running short and our upper bodies were tired so we concluded with a down-and-back trip of the parking lot performing single leg RDL’s at parking stripe intervals and then a quick shavasana.

    Props to House Party and Big Rig for crushing a 2.5mi run beforehand.

    YHC took us out!

  • Cherry Popp’n Bitc#

    8 HIMs joined YHC for his bootcamp VQ. The mumble chatter was dominated by dissertations on the varying applications of the word bitc#. All agreed that it is versatile and multifaceted. We took a cruse down to the river where a few land lubbers experienced some sea sickness as we got the dock a rockin with our tour guide Dora. Last Call rightly called out YHC on time as we were about to embark on another round at the dock. “Yo bitc#, we are gonna run out of time.” So we moseyed back to Twin Team base with a port call at JRHS along the way. This completed our 2.5 mile tour.
    The drill:
    Mosey to first intersection for Warmarama (sets of 20):
    Sun God – arm circles
    Invisible Jump Rope
    Side Straddle Hop
    Don Quixote’s
    Mosey to second intersection (sets of 20):
    Imperial walkers
    Freddie mercury
    Flutter kicks
    Run to the dock. Partner for a Dora
    100 merkins
    200 squats
    300 LBCs little baby crunches
    Partner runs loop
    Run back to JRHS
    15 WW 2s
    Run back to Twin Team base
    numbers, names, announcements, COT
    kayak/float/paddle this Sunday at 3PM, Huguenot Flat Water, families welcome.

  • Weekend At Mummy Bernie’s

    8 of SOJ’s finest gathered for the latest rendition of Twin Team. We were greeted with wet pavement, high humidity, and the sweet smell of fresh skunk. Here is a brief summary for your viewing pleasure:

    Mosey to the back of BWES for warm-up: Side Straddle Hops, Ukranian Soldiers, Windshield Wipers, Overhead Claps, HR Merkins, Freddy Mercuires, LBC’s, Heels to Heaven.

    The PAX proceeded to the baseline and also completed walking lunges, Can Openers, Open the Gate, Butt Kicks.

    Exercise One: Indigenous People’s Super Mario Jumps. Couldnt resist bringing this one back from the FORGE a few weeks ago. Everyone Mario Jumps, man in the back does 5 Side Straddle Hops, then runs to the front. We did a lap around the school

    Side note: When I said “Woo-Hoo” someone corrected me and said that is actually Yoshi. WTH

    Exercise Two: Grab Kettle Bells for a Cumulative 4 Corners
    -10 WWII sit ups with lift
    -10 WWII sit ups with lift, 20 upright Rows
    -10 WWII sit ups with lift, 20 Upright Rows, 30 Lawnmower Pulls
    -10 WWII sit ups with left, 20 Upright Rows, 30 Lawnmower Pulls, 40 bench press

    Ditch the Kettlebells and mosey to Skunk Corner:

    Each PAX calls an ab exercise and Mummy Kicks to the end of the basketball court -run back. The group does that exercise until they return. Repeat until everyone had gone: Pickle Pounders, LBC’s, Oblique LBC’s, Flutter Kicks, American Hammers, Alabama Prom Dates, Cockroaches, I may have missed one.

    Mosey to the far side of the school for Exercise 4: DORA with Hand release merkins, squats, and Monkey Humpers.

    BTTF: Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: Initially advertised this one as a kettle bell hybrid recovery workout. I would say mission accomplished. Great crew this morning and I enjoyed catching up with everyone.

    SYITG

  • Conversation Kettlebells

    A fine looking group of six southern gentlemen came out to throw the iron around this morning. YHC announced no counting will be used in the forthcoming workout, all in conversation at your own pace. Here is how things went.

    Mosey to the blacktop for welcomes, introductions and disclaimers. Warmups included Helis, DQ’s, Deadman Hang, Imperial Walkers, Ukrainian Soldiers, HR Merkins, LBCs, with some broga mixed in. Mosey back around the building to collect our heavy bells and proceed to the school entrance.

    Circle Jerk with KB. YHC calls out an exercise while timer runs the loop and some. Exercises included a variety of KB infused motions. Continue for 2 rounds.

    Mosey to the parking lot with weights. Lunge walk thru the parking lot stopping at each line for crane pose (KB to the ground, extend leg behind). Alternate legs/arms. On the return trip, lunge walk with deep squats at each line.

    Partner up for more timing exercises. Partner runs the circle, while KB exercises are performed for 3 rounds.

    Mosey back to the benches for dips, incline merkins and step ups. BTTVF flag for stretching. Numbers, Names, Announcements. YHC took us out.

    Given that it was the end of a long week, YHC was ready for a relaxing, stationary beatdown. Opening at TT was available for perfect environment to achieve this desire. House Party and Chaplain performed a prelaunch run to get the blood flowing, well done fellas. Great mumble chatter in which all the worlds problems were solved and forgotten. Great work fellas. Appreciate the opportunity to lead such a fine group of fellas.

  • – which way should we go?

    7 magnificent brothers ready for the flex Friday, maybe a long mosey, to the river? to the hill? Should we knock on Wedding Singers Door?

    Warmarama: Slow mosey down to the river. Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, LBC, Flutter Kicks, Alabama Prom Dates, Helicopters.

    The Thang:
    Triple Check
    Run to the end and back.
    Hello Dolly’s
    Flutter Kicks
    x3 rounds

    The Tough Mile
    Partner 1: 20 Merkins, Catch Partner 2
    Partner 2: Lunges
    Switch back and forth until you get to the road sign.

    Partner 1: 20 Squats
    Partner 2: Bernie to the sign
    Switch back and forth until you get to the next road sign.

    Mosey back to the Flag
    Ring of Fire
    Last Call – 2 minutes of Broga

    Numberama: Namerama
    Announcements
    YHC took us out.

    Moleskin: It’s been a while since I’ve been to Twin Team, and I quickly realized just how far it is to the River. Should’ve saved this route for River Run! Well done today, boys. We made it down to the river and back with just enough time for Last Call to remind us to breathe!

    Pickleball Tournament tomorrow—let’s go!

    Oyster

  • Tourgasm

    Four tourists hit the Bullseye with today’s Tour de TwinTeam. Temps were mild and beachy breezy, chatter was strong, and the following was achieved with enthusiasm:

    The THANG: 

    WARMERAMA: 

    • Mosey around to the courts and circle up
    • Welcome & Disclaimer
    • A slightly extended version of IC reps and stretches
    • Mosey up to the bottom of TwinTeam

    PLANKORAMA:

    • Review in low plank the F3 Mission, Credo, and 5CP’s

    CATCH ME DORA:

    • Partner up
    • Partner 1 starts Lunge Walking up TT
    • Partner 2 stays to complete reps (25% of the total reps per exercise), then runs to catch up with Patter 1 and switch
    • Exercises completed were x100 WWII’s, x200 Flutters (2-ct), x300 LBC’s
    • Run back to bottom of TT

    PLANKORAMA:

    • Variable stretching & merkin reps

    Mosey BTTF:

    • x10 NoCheat Merkins IC

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Biproduct expecting first grandchild
    • Handshake safe vaca travels

    NMS:  The tour pays off with a WestHo clown car bringing the fun to TwinTeam this morning. The Catch Me Dora is YHC’s second novel routine for the week – and turned out to be an excellent chatter-friendly way to get to the top of TT. Handshake’s knowledge of local public school history is staggering. Mr Roger’s words of wisdom are always welcome. Appreciate you guys permitting me the honor to lead today! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • TBD – Rescheduled Brandermill CSAUP Ruck
    • TBD – Rescheduled James Float
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Special Permit needed to workout on the grass at Twin Team

    Five PAX came out to see which Westhoe Q was up for Twin Team this morning. YHC took the reigns and we had fun:

    COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Pencil Roll, Heels2Heaven, Pencil Roll, Scorpion kicks.

    11s across the field: HRMs and WWIIs. This took some time, for everyone but Rosie.

    Down to police lights by the track. 3 Burpees at every lightpost up to the baseball bleachers. Stop for 4 rounds of: 30 Benchkicks & 15 Derkins. Up to the BWES field for 4 Corners: 10 HRMs, 20 WWIIs, 30 LBCs, 40 Jumpsquats. Over to the blacktop for some more HRMs and lunges. Back to the flag for 1 min of Mary. YHC took us out.

    NMS: Solid PAX this morning with some veteran SOJers. 11s on the field ate up some time and we got to learn about going rate on Country Club initiation fees around town, ouch. Apparently staying close to campus and playing in the grass is not the norm in the summer at TT. Still good to visit and Q one of the best AOs SOJ.

  • Party of One

    5:27 AM – no sign of life other than my own. Checked the Q sheet, no one there either.

    5:29 AM – shit, forgot to put my watch on after charging.

    5:30 AM – run up twin team back to the homestead.

    5:33 AM – regret running up Twin Team

    5:40 AM Grab watch, wake everyone in the house, figure why not take the dog out for an exercise too. Run back down to school, perform various exercises in the field. End of task.

    Left Doozy hanging solo on Monday, guess I deserved this one, but TT had good numbers in the previous outings. Hopefully just an anomaly. If there a special handshake text thread that someone would like to invite me to, that would be sweet.

    -Singer

  • Just a few HIM trying to get better!

    With no Q scheduled to lead this morning, The Pax decided on a Hot Potato with Bullseye setting things off. Here’s what went down.

    Bullseye: Mosey to the BBall court behind Bettie Weaver for the disclaimer and Warmarama with SSH’s, Helicopters, Merkins and Flutters.

    Next, line up at one end of the court.

    Run down, burnie back – 10 merkins and 10 jump squats.

    Lay-ups down, burnie back – 10 merkins and 10 jump squats.

    Side shuffle down, burnie back – 10 merkins and 10 jump squats.

    Honeymoon: Circle up for various exercises including Don Quixote’s and Imperial Walkers.

    Partner up – While one partner runs around the school, the other partner alternates between Merkins and LBC’s

    Mosey to the playground for a Mini Murph.

    House Party: Mosey back to the BBall court for catch me if you can Switching between bear crawls, broad jump burpees, and lunges until we reached the end of the BBall court.

    Next up, 11’s with merkins and Jump squats.

    Mosey BTTF to finish up with some Mary and a hand release merkins Ring of Fire.

    Numbers, Names, Honeymoon took us out.

    I appreciate how all we need is a few HIM with a desire to get better every day to have a great workout!

    House Party

  • Irish Exit

    Tobit was expecting to slink away to Charleston with minimal fanfare but Boberry thwarted that with a TwinTeam slack post that brought out a few well wishers. Despite proposed redirection and uncooperative joints, the PAX was able to make a trip up Twin Team hill so Tobit could bid adieu.

    THANG

    Mosey to the bus loop for some standard warm fare. Before we leave the bus loop, we checked in on an old favorite, the curb crawl – up to 4 repeat 4 and back down. Consensus was it still sucks.

    Mosey to Twin Team – up the hill with 5 jump squats and each mailbox. Mary and the top – roll back down with 5 merkins at each mailbox. At this point with YHC bothered by a trick knee we settled in for some plank/merkinrama in the cul-de-sac until the shoulders were sufficiently worn. Next some extended Mary until enough groans and feet slapping the ground were heard. Bullseye may have been the only one appreciative of the non-running portion of the beatdown.

    Mosey on back to the flag for some additional Mary before time is up.

    NMM

    Our man Tobit is headed south as a Lt. Col. in the unorganized militia of South Carolina where he will learn the ways of F3 Charleston and Slack buzz from Cal Worthington, dress in snazzy uniforms, teach maths and other numbers to the youth, and enjoy a new level of humidity among other things. Good luck Tobit and we’ll see you on the Farewell Tour over the next 9 months. The expected rain did not materialize at the AO although I think we would have welcomed it by the end of the workout. I appreciate the PAX picking up the six, YHC, as I struggled through the morning. The support across the board is always welcomed, appreciated, and well received. Individual goals for F3 vary man to man, but overall the mission does not change – Plant, Grow, Serve.

    Announcements – Pool Boy VQ, Holy Water, Paddle, Float, and lots more. See Tryhard’s or Upchuck’s recent BBs but note the date of the 10year convergence is 9/21/24 not 9/28.

    Thanks for letting me lead.