F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: TwinTeam

Sunny and 70 everyday in F3RVA but today felt especially nice. 7 SOJers took the daily red pill and started their day at TwinTeam. YHC had advertised to a few at the Forge that there would be a field trip to see the sunrise. Some did not realize the park was there or what it was but all got to enjoy a beautiful morning on the river. THANG Mosey down the road, stopping in the grass as a car went by for a quick COP of SSH, Helicopters and IW. Mosey the rest of the way all the way to…

Double digits posted at Twin Team this morning, but the PAX never saw the mountain. After 2 days of back-to-back Gumbo beatdowns, YHC was too sore and exhausted for a hill workout. Some of the Twin Team regulars may remember a strange dude doing his own thing – running the bleachers and playing on the monkey bars – at this AO a few years ago. Not having a great plan for the morning, YHC reverted to this workout from his pre F3 days. This is how it went. COP: Mosey to the Swamp parking lot for some SSHs, Russian Soldiers,…

8 very curious men hopped out of bed on Good Friday and made it to Twin Team for an Easter Egg Hunt. Much respect to Aggie who drove from Cville in the wee hours to introduce his Midlothian pal, Hawkeye (FNG), to F3RVA. COP: Slow mosey 100 yards to the beginning of the bus loop for 10 SSHs, 10 Don Quixotes, and 10 Russian Soldiers. Then, instructions were then given to perform 10 Merkins, 10 Jump Squats, and race around the bus loop, returning to the front of Bettie and hold Plank. The Thang (Easter Egg Hunt): Two teams were…

Double Digit numbers this morning at Twin Team. 10 Strong showed up to see what the “Hill” had to offer. COP SSH x 20 Helicopters x 10 Imperial Walkers x 15 LBCs x 25 Carolina Dry Docks x 10 Arm Circles x 15 x Reverso The Thang 40 Long Strides up Twin Team, Stretch your Stride as far as you can, mosey back down hill for 30 LBCs 60 Strides then back down for 30 Merkins 100 Strides, Stay at the location of fastest PAX member (Sorry Gumbo) then 50 LBCs Lunge 25 paces up the Hill then 25 back…

11pm Thursday, Twin Team has no Q. Y’all know the rest of the story… Mosey to the summit of Twin Team (dropping flower pots and cones along the way) for a quick COP: DQ, Russian Soldiers, Helicopters, Cotton Pickers. Then run to each successive cone, do an exercise, and return to the summit. 1 – Bear Crawl back to summit2 – 30 derkins3 – 30 uphill WWIIs4 – partner relay: one run to previous cone & back while other alternates hand-release merkin and 5-count plank5 – 20 burpees As YHC has moved farther from the AO, this is likely the…

Y’all know what happens when the Q sheet has a blank next to Twin Team on a Thursday night! A PAX of six had absolutely perfect weather for a good old beatdown from Sisyphus himself. Here’s how it went: Mosey to the summit of Twin Team (dropping flower pots and cones along the way) for a quick COP: DQ, Russian Soldiers, Helicopters, Cotton Pickers. Then run to each successive cone, do an exercise, and return to the summit. 1 – Bear Crawl back to summit2 – 30 derkins3 – 30 uphill WWIIs4 – partner relay: one run to previous cone…

8 fartsack escapees arrived at TwinTeam ready to kick off their Friday the right way, and none were disappointed. The Shovel Flag was planted, gloves discarded, and the Pax set to it quickly this morning to make sure everything could fit in the allotted time. COP/Warmup Invisible Jump Rope x20Don Q x 8 veryyy slowwwwCohen Kickbacks x 10 Mosey via baseball field shortcut to the stadium and track, left end. THE LUCKY HORSESHOE Run a lap of the track and do 20 of each of the marked exercises on laminated card corresponding to that lap number. Complete everything you can…

8 Super Troopers arrived to Twin Team this morning to finish the work week in dynamic fashion and welcome in the weekend. 0525 Flag planted. 0530…….5 Burpees to start. Mosey down the road, past the high school, and to the parking lot across from The Swamp. COP= x 10 Don Quixote’s, x 25 SSH, x 15 Copperhead Squats, x 10 Invisible Jump Ropes, x 15 Russian Soldiers, x 20 LBC, x 15 Box Cutters. Enough of this. Mosey to the track. Exercise 1- No Mercy Mile. Start at end of turn 4 at straight away…Run to Turn 1. Bear Crawl…

Eight steel pistons – cold, quiet, and inert – YHC turned the key, and the F3 engine roared to life. Here’s how those steel pistons created F3 inertia: The THANG: COP #1: (at the Flag) SSH x20 ICDQ’s x10 ICBall Dippers x10 ICNo Cheat Merkins x10 (Hand Release + Shoulder Tap = 8 count IC)Freddie M’s x20 IC Mosey to COP #2: (Elem school front circle) Indigenous Peoples Curb Crawl: PAX Carousel Plank around island curb, last man completes 5 Burpees then bear crawls around loop to the front …continued until all PAX have completed Burpees Mosey to COP #3:…

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