4 kettebellers and 4 runners made it out to the latest edition of the new and improved Twin Team. The sounds of the middle school dance filled the air, and a good time was had by all. Here is a brief summary for your viewing pleasure. Mosey to the side of Bettie Weaver for moving no cadence warm-ups: Arm Circles, Helicopters, High Knees, Butt Kicks, Bernie Sanders, Mummy Kicks, Hoppin’ Hillbillies, Appalachian Lunge Walks Back to the Flag for Exercise One: Kettlebell/Dumbell,/Weight Circuit. PAX rotate between the following stations: Tricep Extension, Flutter Kicks, Upright Row, American Hammers, Goblet Squats, Curls,…
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11 Kettle Ruckin Runners landed at BWES this morning to sharpen one another and hear some epic stories. Here’s what transpired : Doublemint rucked and Melville walked with him for a little over 2 miles (I think Melville may also have run with the runners for some of the time) Wet Bandit, Boberry, Don Draper and Tobit ran about 4 and a half miles The rest of us Kettle Bell Ballers did the following : Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC Grab a Coupon and…
6 HIMs showed up at Twin Team for a little kettle bell style beat down from YHC. Here’s what went down. Warm-a-rama Side straddle hops Helicopters Arm circles forward and backward Don Q’s. The Thang: Set 1, EMOM style workout Rows American Style Kettle Bells swings. No communism lovers in this circle. Shoulder Press Upright Rows Goblet Squats Squat Cleans The Thang: Set 2, Dora 100 alternating merkins crossing over on your kettle bell 200 heels to heaven pushing the kb to the sky 300 goblet squats Partner runs to the second driveway Back the Flag a bit early for…
A mix up to the typical boot camp brought 6 weight swinging gents to TwinTeam for some sweet sweet kettlebell action. Multiple sizes and shapes of weights appeared in the gloom for these men to choose from. The beast however, stayed hidden for another time. Keeping a general goal of staying dry we headed for the school entrance for the standard warm up – DQ, SSH, IW, Helicopters, Merkins, AST, LBC. First up – Triple Check – Swings, OH Press, and run around the entrance loop. Next up 11s – Sit and Press/OH Tri Press; run a loop in the…
Greenbow said he wanted to run today and YHC was looking to take out his frustration on Twin Team Hill, a hill that YHC is determined to make his *****. What better way than to attack it than head on. Here’s what the fake FNG illegally dumping trash at BWES witnessed : In parking lot, start Warmarama while waiting to see if the fake FNG was there for the workout or something else : 20 SSH IC, 10 Don Q’s IC Realize the fake FNG is there to illegally dump trash Mosey to Twin Team Hill Finish Warmarama : 10…
3 men were able to confirm that it can, in fact, be done. Here is a brief summary for your viewing pleasure:To the basketball court for Warm-Ups:Ukranian Soldiers, Helicopters, Hillbillies, Plank Jacks, APD’sAND Mario Jumps, Bernie Sanders, Karaoke x 2, Mummy Bernies, Hoppin’ Hillbillies across the court.Mosey to Twin Team, making a pit stop for 20 Heels to Heaven.Exercise One: Twin Team Ascent. Get to the top of the hill using a combination of Bear Crawl, Crab Walks, Lunge Walks, Broad Jumps. PAX did whatever worked best for them.Exercise Two: Twin Team Descent. Stop at every mailbox for 20 count…
The winds blew in 3 beatdown regulars, the rain has stopped but the streets are definitely wet. Mosey to JRHS front door COP under cover DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, LBC’s, Hello Dollies, Rosalitta’s Mosey down the school to the long side entryway for a triple check Partner 1 does wall sits, Partner 2 does LBC’s, Partner 3 – runs to the last light pole and back Line up at one side under cover Bear Crawl the length of the drop off area, at each post do either (Merkins or WWII’s) but increase by one at each Mosey to…
At 5:20 YHC had 2 beatdowns in mind depending on who shows up will determine which beating they get. 4 able bodied runners was the total so beatdown #1 is the answer. Mosey to first lot at JRHS for COP DQ’s, Helicopters, Imperial Walkers, Cherry Pickers, Deadman Hangs Starting at this corner we will do a large 4 corners, second corner being by the Swamp entrance, third corner is BWES playground, 4th corner is BWES main entrance. After 2 rounds time was running low so PAX did a small 4 corners using the first lot at JRHS BTTF with a…
4 hill seeking ground and pounders hit the little hill outside of BWES on Friday Mosey to the bottom of the hill for COP DQ’s, Helicopters, Imperial Walkers, Deadman Hangs, WWII’s and some other stuff Mosey to the top of the hill with a stop in the middle for some lunges Something like a triple check but really nothing like a triple check 3 PAX stay at the top and do called exercise, 1 PAX runs to the light placed on the hill. Once runner returns next runner up calls the next exercise Mosey to the side of BWES for…
4 SOJers hit the mean streets of Northwestern Chesterfield County for a little throwback route. 3 went to the south toward the river and the lone rucker headed into The Hill. Keeping this one short due to lack of time today but the 3 ‘boot campers’ traveled 3 miles through Tarrington and most importantly down Twin Team. Plenty of stops along the way for a variety of arms, core, and legs. I appreciate the company this morning gentlemen, apologies to House Party for dragging him into running when he thought he was getting a boot camp but I wouldn’t have…