Tag: TwinTeam

  • 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

    5. Put some Udder Cream on that Broke Clown!

      The gloomy hill of TwinTeam beckoned 9 fearless warriors to sup at her table of adversity. It’s DTH on Q, so all talk of cigars and sherry in the Lounge were quenched with more reps and running than anyone predicted. Here’s how we snuck a finger full of the secret sauce (AKA, udder cream):

      The THANG: 

      WARMERAMA: 

      • Mosey laps and circle up in front of BWE
      • Welcome & Disclaimer
      • A smattering of DTH top to bottom IC Reps

      F3 REVIEW:

      • Mosey up to the TwinTeam Culdesac
      • PAX Plank up for a low-hold review of the F3 Mission, Credo, and 5 Core Principles 

      TT HUNDOS:

      • Mosey up to the base of the steep part of TwinTeam
      • Q calls x100 Reps of an exercise, when the Q is done everyone is done, then all run to top of TT to repeat another x100, etc
      • 1 – Bottom x100 SSH’s 
      • 2 – Top x100 Carolina DD’s + Merkins
      • 3 – Bottom x100 Flutters (2-ct)
      • 4 – Top x100 Lateral Line Hops
      • 5 – Bottom x100 Am.Hammers (2-ct)
      • 6 – Halfwqy up x100 Plank Jacks
      • 7 – Bottom x100 Shoulder Taps
      • (Time check —> head towards home)
      • 8 – Culdesac x100 Squats
      • 9 – Roadside x100 LBC’s
      • Extra Credit – carry Rodeo Clown BTTF
      • 10 – APD’s x93

      COT:

      • Counterama # 9
      • Namerama
      • Announcerama (see Below)
      • Prayer

      Prayer Requests:

      • RC’s Ankle
      • Victims of Flooding
      • Israel
      • Ukraine

      NMS:  The mumble chatter is strong with this Friday-loving gaggle of executive lounge socialites. YHC had to adjust reps and end the warm-up early just to keep the chatters moving. TwinTeam hill is no joke, and just getting up and down took longer than expected, but the PAX pushed hard and we got all 993 reps completed (YHC’s current Big Data standing), in spite of Rodeo Clown trying to slow us down by catching a toe on a crack and spraining his ankle. Good thing we have GTE training for carrying an injured man to safety! That said, Doublemint volunteered a little too quickly to get straddled between RC’s legs though. Pretty sure he found some udder cream in there somewhere. Our FNG brought by Rodeo Clown is his young and fit Tarrington neighbor Matt Fazzini, former college basketball player, spent time in Los Angeles, has been a CrossFit coach, and tucks his shirt in like Handhake. Many suggestions were made, and while “Erkle” was initially chosen, YHC vetoed himself, and submitted the name for formal review by the Exec’s of TwinTeam Lounge. Big Data vetoed the initial choice of “Brick” since a WaThoHuk guy from a year ago carried that nickname, and per Pigskin MIGHT come back… “Brick” was selected after Steve Carrel’s nerdy character in Anchorman – there’s the LA connection. In the end the TwinTeam Board of Trustees agreed upon BRICKHOUSE. Welcome bro! Anyway you slice it, it was a great group, with an awesome FNG and we did some hard stuff. Thanks for letting me lead fellas! Yours AYE! ~DTH

      Announcements (SEE SLACK!)

      • ONGOING – Wed AM Ruckhenge QSource
      • ONGOING – SOBER OCTOBER! 
      • 10/15-16 – CPR Classes! 
      • 10/17 – DTH 1000th Post coming up! 
      • 10/25-27 – F3 Family Camping
      • 11/2 – F3 Daddy Daughter Dance
      • 11/3-9 – VQ Week! 

    6. Twin Team Lounge

      Eight Cardholding SOJ Elites, donning their finest gold chains, tipped the bouncers to elude the velvet rope and enter into the newest morning establishment. Chicken Nuggets were served up hot with all the fixings. Here is how things went down.

      Quick loop around to the bus loop for introductions and disclaimers. Warm ups included SSH’s followed by Helis, Jazzercise, DQ’s, Dead Man Hang, Ukrainian Soldiers, and Imperial Walkers, all in quality conversation.

      Mosey over to the blacktop. 7 of diamonds was the game of the day to everyone’s enjoyment. 7 HR merkins, 14 squats, 21 WWII’s, 28 Arm Circles, 21 Lunges, 14 American Hammers, 7 Merkins.

      Still a bit of time of the clock. PAX moseys over to the wall for Peoples Chair. Timer bear crawls or lunges across the black top and runs to the end of the line Indigenous People style. Continues until time is called. BTTVF.

      Numbers, Names, Prayers, Announcements, YHC took us out.

      Prayers to those affected by the overnight storm in Florida & Georgia. Prayers for Gumbo and his family, along with Fudd and his sister.

      NMS: YHC was in the mood for a less running intensive beatdown after numerous weeks with off campus jaunts. In the huddle OC announced the arrival of the Twin Team Lounge vibe to perfectly describe the casual nature of this Friday AO. Always a quality beatdown with better conversations had. Thank you Gents for the opportunity together with you fellas. Great way to finish a tough week and start the weekend. Doublemint will be taking up residency at Starbucks all morning. Feel free to go by and say hello.

    7. 11 Guys for a 1000 post

      11guys showed for a nice muggy Friday beatdown.

      4 corners that all brought pain. 

      • Corner 1 started with 10 murkins
        • Run to corner #2
      • Corner 2 started 20 squats
        • Run back to corner #1 to perform 10 merkins
        • Repeat corner 1 & 2 as we head to corner #3
      • Corner 3 started with 30 flutter kicks
        • Run back to corner #2 to perform 20 squats
        • Run to corner #1 to perform 10 merkins
        • Repeat corner 1,2&3 as we head to corner #4
      • Corner 4 started with 40 LBCs
        • Run back to corner #3 to perform 30 flutter kicks
        • Run back to corner #2 to perform 20 squats
        • Run to corner #1 to perform 10 merkins

      Continued the tour to the Murph playground to do a little pull-ups / mini 3 round Mruph.

      Back to the flag for some ring of fire.

      Strong work and glad to be able to lead this fine group for my 1000th post in RVA.  Great group and love seeing the growth over the years.  This is what it’s all about…making an impact on generations to come.

    8. 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!

    9. 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.