F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: TwinTeam

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:…

Fifteen of F3RVA’s finest descended on Twin Team this morning for a Tobit beatdown. Here’s what went down: Short mosey to the cul-de-sac behind Bettie Weaver. COP: SSHs, DQs, Helicopters, Arm Circles (x40 forward and x2 reverse), LBCs, Merkins, can’t remember anything else Quick mosey to blacktop. Deconstructed Burpees: This one is always a crowd pleaser. 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, 10 Jump Squats (in that order) is one round. Repeato for 9, 8, 7, 6, …, 1. Mosey to gravel/dirt track and partner up for B.O.M.B.S. Like a Dora, one partner performs an exercise…

Seven men saw Mr. Holland on the Q sheet and decided to show up anyway, knowing that when it’s been a while since YHC was the Q at Twin Team, he’s bringing his death-defying, rock, pushing buddy with him. Mosey to the top of Twin Team (dropping cones and flower pots along the way) for a brief COP, including DQ, Russian Soldiers, & Cotton Pickers. Then time for the Sisyphus: run to a cone/pot, perform an exercise, go back to the top. Go to next one, etc until all five are done: -bear crawl back to top-30 uphill WWIIs-30 derkins-partners:…

12 strong for the Murph in some serious cold temps! Mossy to the main playground = 1mile 10 rounds of the below with each round consisting of the following exercises. 10 pullups 20 Merkins 30 squats After we completed the 10 rounds we headed back to the parking lot = 1 mile COT, Name-a-rama, Number-rama Great work today and strong numbers as we all agreed it was not officially February until the sun came up so this officially starts the completion of the 2019 monthly murph.  On a good note as well that does mean that Murph Feb. is close!! …

With a sentiment of TGIF, 11 zero-dark-thirty warriors set off for a latecomers “Courtesy Loop” around the Parking Lot with a little COP of x20 SSH. Unfortunately the hoped for FNG was a no-show, so off we went. En route ROSIE suggested YHC should add house calls to my EH’ing – apparently the elusive FNG is more likely to escape the fartsack if you are leaning on your horn outside his house at 5AM. Duly noted! The THANG: Mosey to COP #1: (Playground) Morning Call:  First man completes 5 pull-ups calling cadence to the pushing PAX who completes 5 matching…

The youngest spawn of YHC celebrates her 8th birthday today, so what better than a 8-themed (and 18-themed) beatdown at TwinTeam. 16 warriors assembled, and the celebration went something like this. THANG Circle around cars to pick up Lumburgh. Mosey down to James River HS Circle up on slanted parking lot for Circle of Pain (COP): 18 SSHs, 8 DQs, 18 Copperhead Squats, 18 Tempo Merkins, X’s & O’s (including a Gumbo 20 count during an ‘X’) Mosey to Track parking lot and partner up for Touch-A-Lamp-Post:: 1 partner performs Lt. Dans while the other partner touches a lamp post…

19 super studs gathered at The Max for some southside fun.  According to the reports on KKTY it went a little something like this. Mosey to the base of the Twin Team hill for COP. SSH X 40 Imperial Walker X 20 Cherry Picker X 20 Freddie Mercury X 20 Flutter Kick The Right Way X 40 Hand Release Merkins X 40 Suzanne Sommers X 1 Buddy Bands:  Fun fact; Saved By The Bell ran for 86 episodes. Partner up.  One pax runs to predetermined mailbox up the hill and the other partner begins to do broadjump burpees.  Switcheroo and…

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