F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: TwinTeam

A veritable who’s who of F3RVA gathered for the latest edition of Twin Team. Freezing temperatures were quickly elevated to a comfortable 70 degrees. Here is a brief summary for your viewing pleasure: Mosey to the basketball court for Warm Ups:Side Straddle Hops, Helicopters, Don Quixote’s, Apple Bottom Poppers, Alabama Prom Dates. Across the court: Mario Jumps, Bernie Sanders, Karaoke, Appalachian Lunge Walks, Walking Leg Pulls (??) To the playground for Exercise One: Mini Murph5 rounds of 5 chin-ups, 20 Incline Merkins, 30 Squat Pulses, run to the end of the field and back. Mosey to JRHS parking lot for…

Four pax came out in to the literal Gloom of 40 degrees at dense fog. We did: COP: SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks. Mosey to back of BWES blacktop for Triple Check (before Honeymoon found us) for: HRMs, Reverse Crunch, Run length of blacktop. Now with 4 mosey over to JRHS lot, across soggiest baseball field. Dora 123: 100 Squats, 200 Carolina Dry Docks, 300 LBCs. Mosey over to Donkey kicks area & benches. Few rounds of: Dips, Derkins, Donkey Kicks then run up parking lot & back. Long mosey back to flag & 3 min…

With no PAX to be found, House Party emerged from the gloom to save the day. The following is a brief summary for your viewing pleasure. Moving warm-up. Ran around the school and stopped at various locations for:Dips. Hoedowns, Side Straddle Hops. Hanging Leg Raises, Don Quixotes.Made our way to the Track for Exercise One:The Hardest Mile (practice edition)150 m lunge walk, 100m Bear Crawl, 50 m Broad Jump Burpees, 400 m Run. Good times!Exercise Two: Dora50 Merkins, 100 Pole Smokers, 200 squats. Runner ran up the bleachers, across, and back down. Mosey the long way back towards the flag.…

8 HIMs joined YHC for a bit of Kettlebell action today. Last Call brought the KB’s back to TT a few weeks ago and this was recognized as a good idea. We must take advantage of his good ideas when they are available. Warmarama – Jog the parking lot, SSH, Arm Circles (forward and back), Helicopters, Merkins Thang: Lots of kettle bell exercises. We alternated between completing 3 sets of said exercise and then running around the parking between each and completing two exercises, in place, 3 sets of each. The number of reps varied with the exercise. Most of…

One truck in the parking lot when YHC arrived at BWES this morning. Thank goodness for Senor Frog, who kept this from being a solo workout. One lap around BWES just to make sure there weren’t any late arrivals. And seeing none, we called a hot potato. Here’s what went down… COP: DQs, SSHs, IWs, merkins, LBCs, helicopters Mosey to jungle gym for a six pack: 5 pull-ups, 1 merkin, 4 pull-ups, 2 merkins, …and on down to 1 pull-up, 5 merkins Alternating People’s Chair and Balls to the Wall…with the added special touch of push-ups while in balls to…

5 men gathered at Bettie Weaver Elementary for the latest round of Twin Team. Senor Frog mentioned Twin Team hill; thus guaranteeing that we would be heading in that direction. A brief summary for your viewing pleasure……………..Mosey to basketball court for Warm-Ups – snuck up on the dude with the German Shepherd. LBC’s, Freddy Mercuries, Heels to Heaven, Hand Release Merkins AND Ukranian Soldiers, Hillbillies, Karaoke, Lunge Walks, Forward Straddle Hops, Mummy Bernies all across the court. To the side of the school for Exercise One:Indigenous Peoples Curb Walk: Man in the back does 10 incline merkins then runs to…

As YHC waited for the PAX I realized this should be a Murph Friday. No Murph on the Q sheet and no other PAX joined in the fun so the goal was to stay dry. I may or may not have done a Murph with extra miles, perfect pull ups, extra merkins, a visit to the James River, bonus 11s, burpees, a few trips up Twin Team, and closing out with a solo indigenous people run. Grateful for the men of F3RVA, have a great weekend gentlemen.

A studly pair of trios responded to the SOJ Kettlebell bat signal ready for some ground and pound. Here is what the early dog walkers and security cameras witnessed. Park the KB’s on the sidewalk and take a quick tour around the school to see what areas are illuminated. Stopped at the blacktop for introductions, disclaimers and a very efficient warm up that included DQ’s, Helis, Jazzercise, Merkins, WWII’s (these were harder today for some reason), Freddies and Rosalitas. All seemed right with the world, so let us begin. Brocode Lindsey back to the starting point. Exercises were Jump Squats…

With the upcoming race and ruck over the weekend, YHC had advertised a Recovery Day at Twin Team. No burpees, no hand release merkins…….but we still managed to put in some work. Here is a brief summary for your viewing pleasure:To the Circle for Warm up:Side Straddle Hops, Arm Circles, Imperial Walkers, LBC’s, Alabama Prom Dates, (S)Crunchy Frogs, Shoulder Taps.Mosey the long way to the Track. PAX got to call out a 50 count ab exercise: LBC’s while in route. At the track: 50 Flutter Kicks followed by a couple of Hundred Meter Leg warm-ups: Can Openers, Butt Kicks, High…

3 Sherpa’s gathered in the Gloom hoping to find Senor Frog’s truck in the parking lot this morning but it was no where to be seen. 5:30 hits and lets mosey COP DQ’s, Helicopters, Deadman Hang and Imperial Walkers Mosey to the bottom of Twin Team for an extension of the COP LBC’s, American Hammers and Scrunchy Frogs To the top of the hill placing four lights on the ground along the way as we go At the top a Twin Team Suicide was called First exercise is 20 Merkins at each stop. First light 20 Merkins run back to…

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