Tag: TwinTeam

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! 

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.

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 1000^th 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.

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!

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.

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

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.