Tag: TwinTeam

  • Taking the Murph back to 94

    5 PAX agreed to tear down the Twin Team Lounge, just this once, and do the Murph. This is how it went down, more or less. No time for warm up, mosey down to the JRHS track for one (not two) laps, then back up to the play ground in the southwest corner of the dirt track. The music was thrown into the way back machine playing only songs from 1994. Thereupon we commenced the following:

    100 pull ups (a few slight modifications here)

    200 merkins

    300 squats

    We broke these up into 10 sets of 10 pull ups, 20 merkins (in cadence), 30 squats (in cadence)

    After that was completed we moseyed back the way we came to the flag. Right on time. Numbers, names, announcements, prayer requests. -New Years Day convergence at Dogpile at 7am.

    NMM

    At COT YHC shared how I have taken family for granted in the past. But I am trying to do better, and encouraged the PAX to do the same. TCLAPS to Redbird who had the idea of doing the Murph today, and for staying strong doing pull ups til the end. Good luck in your next semester at West Point, I’m sure you will keep doing great!

  • Hot Potatoes

    6 men met up and did a set of Doras with a hot potatoe q. Switched to bear crawls around the benches with step ups, dips, and merkins. Went into a round of blimps with bear crawls in between, but a bus came so had to pivot. Ran up the hill with increasing numbers of Merkins, then back to the flag.

  • Christmas comes early to the Lounge

    The distinguished gentlemen of the TwinTeam Lounge accepted the good doctor’s invitation to a casual holiday get together, honoring Rosie’s return from IR and welcoming Marky Mark who recently moved in next door. Leaving no man behind, here’s how some gifts were enthusiastically unwrapped:

    The THANG: 

    WARMERAMA: 

    • Single mosey loop around the lot incorporating karaoke, and ending with x10 Burpee Broad Jumps to get the blood flowing
    • Circle up
    • Welcome & Disclaimer
    • A smattering of usual DTH reps top to bottom IC

    COP #1: 

    • Mosey over to the front circle and partner up
    • BROMANCE CAROUSEL 
    • P1 starts curb crawling (plank walk with hands up on curb)
    • P2 completes x15 dips then switches with P1
    • Continue alternating until loop complete

    COP #2:

    • Mosey to the patch of frozen tundra
    • DYING BOXING COCKROACHES
    • x25 (TWO-count) for each partner
    • Complete x2 rounds

    COP #3:

    • Mosey back around school to BBall courts
    • Discover a circle of Christmas presents waiting to be opened…
    • COUPON CIRCUIT
    • Station 1 – Battle Rope
    • Station 2 – 40# rocksack Sit-n-Press
    • Station 3 – 35# KB Rows
    • Station 4 – 40# rocksack Bench Press
    • Station 5 – 50# KB around the world
    • Station 6 – 60# Sandbag Squats
    • Partners take turns at each station, while one completes Station Reps, the other bear crawls 30 yards and lunges back to switch
    • When all teams complete their Station, teams rotate to the next Station until all six Stations are complete

    Mosey BTTF:

    • Carry the Coupon Presents back to the F3 RVA Taco
    • Circle up for MARY
    • For the random lady putting us in the lime light, x10 Alabama Prom Dates IC
    • x10 Reverse Lunge IC
    • x20 Marionette WWII’s IC
    • x10 Heels to Heaven IC
    • APD’s for the final minute

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Healing up for Rosie & Deep Dish

    NMS:  Lovely band of gloom warriors this morning at TT for a warm WELCOME BACK to my buddy Pat Moore AKA Marky Mark from my church (WEAG) who recently moved into the neighborhood across the street from BWE. He had the painful experience of being partnered up with YHC this morning, which meant he didn’t have the same selective hearing as the rest of the pax. There’s a BIG difference in single count versus two-count when you’re doing DBC’s! There is very little that gets past Last Call and he was quick to speculate on the possibility of Christmas presents awaiting the PAX when he saw the Taco-mobile returning from behind the school before we got started. Well buddy, you may have groaned initially, but the way you took to that 50# KB I’ll be you’ve already put one on your Amazon wish list. Appreciate all you guys coming out to make it perfect numbers! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monday, 12/16, Woodsman VQ at Alamo
    • Tuesday, 12/16, 12DOC at NoToll
    • Thursday, 12/19, Tin Man VQ at Forge

  • There’s More Than One Way To Milk a Cow

    6 strong gathered in the frigid darkness of Bettie Weaver Elementary. I forgot to set up the requested firepit and S’mores beforehand – my bad. At any rate, here is a brief summary for your viewing pleasure:

    Mosey to back of the school for Warm-up: Jazzercise, Don Quixote’s, Mummy Kicks, Copperhead Squats, Mario Jumps, Karoake, Lunge Walks, Bernie Sanders

    Exercise One: Humping Circuit
    50 Pickle Pounders, 100 Alabama Prom Dates, 200 Monkey Humpers. Lots of good form displayed on this one.

    Mosey back towards the flag for Exercise Two: 8 Corners
    10 HR Merkins, 20 WWII Situps, 30 Shoulder Taps, 40 SSH’ss, 30 Flutter Kicks, 20 Carolina Dry Docks, 10 burpees.

    Around the school again for Exercise Three: Ring Around the Toadie – Frog jump around the perimeter of the basketball court – OOF

    To the Wall for Exercise Four: Dirty Hook-ups, Milkers, Side Slappers, Chicken Peckers, Hoe Downs, People’s Chair, etc.

    Mosey to the benches for 25 step-ups and 25 incline merkins.

    BTTF for some calf raises and a few hip stretches until time expired.

    YHC lead us out.

    Final Thoughts.: Strong work by the PAX this morning! Last Call and Bullseye were the heroes we all needed – wearing shorts. As is customary at the Lounge; lots of great mumblechatter and a fun atmosphere.

    SYITG

  • We Did Burpees

    A trio of SOJ’s finest embraced the cooler temps in hoodies, winter gloves and short sleeves to embark on a variety of activities. Someone cut out the lights at the flag so we ventured off campus a bit to keep active and fight off the chill. Here is how things went down.

    Mosey past James River High School to the student parking lot for introductions, disclaimers and warm ups in conversation so Pax could complete their respective tales of days past. Warm ups included a variety of standing exercises with a dead man hang as the cherry on top.

    Mosey to the track for a quick lap around stopping at each corner to complete 20 reps of merkins at corner 1, WWII’s at corner 2, Monkey Humpers at Corner 3 and Flutters at Corner 4. Enjoy the playful canine along the way.

    Exit the stadium to enjoy a triple check. Timer runs to the 2nd light pole and back, exercises were Heals to Heaven and Squats.

    Mosey to the student lot. Lunge across the lot, stopping at each line for 2 squats. 1 burpee completed at each light pole.

    Mosey back to Betty Weaver across the field to the rear blacktop for a quick 4 corners. 10 Merkins, 20 somethings, 30 of something else and 40 of something completely different.

    Mosey back around the school to the drop off loop for a 1 round triple check. Timer runs the loop, curbside merkins and lunges?

    BTTVF for numbers, names, announcements (Chili Cook-off, Alternative Thanksgiving), prayers, YHC took us out.

    NMS: Cool dark morning led to a great star gazing session at the Lounge. More of a Après Ski vibe but still very good way to end the work week. Conversations were plentiful and various but most of the worlds problems were solved and forgotten. Thank you fellas for the opportunity to work with you this morning as this AO and the comradery is always a highlight.

  • Tour de Chad

    On October 29, 2018, 43 year old Senior Chief Petty Officer Chad Wilkinson took his own life, leaving behind a wife and two children. Chad had served in the Navy’s SEAL teams for 21 years and was an novice mountain climber. To support veteran mental health awareness, Chad’s wife Sara founded the Step Up Foundation and sponsors a CrossFit WOD in Chad’s memory every Veteran’s Day: 1000 box steps with a 45 lb ruck.

    To do our part, the Twin Team Lounge Outreach Committee donated four registration fees to the Step Foundation/Chad1000x and (loosely) followed the WOD this morning.

    HOME

    The THANG:

    Count noses (2 pax) and do some quick math to divide 1000 reps across pax members and beatdown stations.

    Ruck up and mosey to the Twin Team Hill cul de sac. Ditch the rucks and mosey of the hill to find a pre-positioned bench.

    • 1000/6 x step ups OYO, alternating incline merkins, dips or lunges p.r.n.

      Grab the bench and mosey down the hill to the cul de sac.

      • 1000/6 x step ups OYO, alternating incline merkins, dips or lunges p.r.n.

      Ruck up, grab the bench and frogger across Robious Road, back to the flag.

      • 1000/6 x step ups OYO, alternating incline merkins, dips or lunges p.r.n.

      2 minutes of dead man hangs and old man stretches. YHC took us out.

      NMMS: It was great to catch up with Bullseye this morning. Keep an eye on each other gents – if you see a brother struggling, reach out.

      SYITG!

      Doublemint

    1. Keep your mouths shut

      Light warm up in the parking lot then off to the tennis courts at JRHS.

      The drill on the courts – shuttle run the width of two courts 5 times, then 20 merkins and 40 air squats. Repeat 4 more times.

      Mosey to the entrance of the football field. One pax runs a loop through the lot while the remaining alternate between SSH, wall sits, air squats, and donkey kicks. Swap and repeat for 2 cycles.

      Mosey across the parking lot to the short hill. Crawl bear up the hill, then sprint the hill 3 times.

      Mosey back to Weaver for various exercises and a little stretching.

      OC shared that his son is rotating thru the training staff with the VT football team. Earlier this week, coach Pry pulled them in and reminded them to keep their mouths shut. We all speculated that meant the RB Bhayshul Tuten would be out this weekend. To everyone’s surprise, the game started today and we discovered QB Kyron Drones is out. See OC for details.

    2. Cheers to another year around the sun…

      YHC was joined by tough and uncompromising individuals on his Name Day celebration. YHC is a week late on the backblast and in his old age has forgotten a lot of what we did. YHC probably would have forgotten to write the backblast has ‘ol Heisty not sent him a text this afternoon.

      As far as the workout, YHC recalls that we ran, we laughed, we exercised, we laughed some more with many of the laughs at YHC’s expense and then we stretched. YHC also vividly remembers that there was too much running for Last Call’s liking. Sorry buddy.

      Thanks for celebrating with me. Couldn’t ask for a better way to start the day.

      YHC took us out wrapping it up quickly before the bus tried to run us over. Party favors were distributed to those in attendance post workout. Hope you enjoyed The Legend brew.

    3. Behind the Woodshed

      Seven HIM’s avoided TwinTeam Hill but discovered things aren’t much better behind the DTH Woodshed. No lounging around today!

      The THANG:

      WARMERAMA: 

      • Mosey laps around the lot including Betnie and concluding with x10 Burpee Broad Jumps, then circle up in front of the school
      • Welcome & Disclaimer
      • The usual DTH top to bottom IC Reps

      COP #1: 

      • Mosey around to the bus loop
      • Partner up for a DORA
      • x100 HRM’s
      • x200 Jump Squats
      • x300 Flutters (2-ct)
      • Moving partner runs loop

      COP #2:

      • Mosey back to the field for a WILT
      • Two times around the field doing x50 reps at each corner, rotating through SSH’s, CDD’s, M.Humpers, and LBC’s
      • First lap, stay together
      • Second lap, OYO

      COP #3:

      • BUNCHO-O-FIFTIES
      • Exit the track down to the road
      • x50 Lunges
      • Mosey down to the back side of the Swamp’s ticket entrance, AKA “The Woodshed”
      • x50 Chicken Peckers (BTTW)
      • Mosey over to a line of wooden posts
      • x50 Pole Smokers
      • Mosey over to some bleachers
      • x50 Dips
      • Mosey over to the big parking lot
      • x50 Mini Broad Jumps or Bunny Hops up the lot (Rosie’s 17th superpower)
      • Mosey up to the little hill
      • x50 Merkins broken up into sets of x10 at the bottom/top of the hill, with BearCrawl and CrawlBear up and down between sets
      • SPRINT across the field BTTF
      • x50 SSH’s

      COT:

      • Counterama # 7
      • Namerama
      • Announcerama (see Below)
      • BOM Prayer

      Prayer Requests:

      • Brothers on IR

      NMS:  Brisk beautiful morning to embrace the suck with a fine band of gloom brothers. Everyone seemed game enough to handle Burpee Broad Jumps out of the gate, and we just went hard from there. Always enjoy Senior Frog’s energy and nobody bunny hops faster than Rosie. We (Rosie) managed to headlock WET BANDIT into joining the VQ WEEK! He’ll Q TwinTeam in 2 weeks, so let’s be sure we get a hearty band of smack talkers there for him. Yours AYE! ~DTH

      Announcements (SEE SLACK!)

      • 10/25-27 – F3 Family Camping
      • 11/2 – F3 Daddy Daughter Dance
      • 11/3-9 – VQ Week! 

    4. Lungin’ at the Lounge

      Nine gentlemen of the gloom posted at the Twin Team Lounge to ease into the weekend with some chill vibes and a Clydesdale-approved beatdown. Double and the Mints took the stage, and the setlist went something like this:

      Twin Team Slaughter Start(TM): Cherry Pickers x 4, Don Quixotes x 9 OYO

      IP mosey to the Swamp, Barry White pace – not Barry Sanders

      Circle up at the Swamp entrance for welcome, disclaimer, and warm-o-rama: Imperial Walkers x 10, Helicopters x 10, Jazzercise x 10, Freddie Mercuries x 10, Flutter kicks x 20

      The THANG:

      1. Quarter Pounder with Cheese Bar Sliders – grab a brick and head to the end zone:
        run to the 25 yard line, merkins x 25, Bernie back
        run to the 50 yard line, squats x 50, Bernie back
        run to the 75 yard line, mountain climbers x 75, Bernie back
        run to the 100/opp EZ, side-straddle hops, Bernie back
      2. Dine and Dash Catch me if You Can – partner up on the track:
        PAX 1 moseys with both bricks,
        PAX 2 merkins x 4, mountain climbers x 9, sprints to catch PAX1 and switch,
        repeato for 1 lap
      3. Triple Sec Check – ditch the bricks and mosey to the Swamp parking lot
        PAX 1 air squats
        PAX 2 Stuart McGill bird dogs
        PAX 3 out to streetlight and back
      4. Late Nite Nose Candy – pick a line of parking spaces
        4 spaces: Cocaine Bear Crawl (b/c across space, merkin your nose to the white line)
        9 spaces: lunge
      5. Call and Uber – BTTF for 5 minutes of broga

      Numbers, names, COT and YHC took us out. Prayers for speedy and complete recovery for Rodeo Clown.

      Naked Man Moleskin(e): it’s been a minute since YHC stepped up to the Q sheet. Life got busy, yadda yadda. But examined in the cold light of day (or in soft glow of a headlamp in the gloom), all of the excuses drift away. Getting back in the saddle felt great, looking forward to doing it again. It was a privilege to spend the morning with you gents, let’s make the rest of the day a great one. And don’t forget to tip your waitress ….

      libenter servio

      Dmint