F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: TwinTeam

No Honeymoon this week but the Murph still lives, albeit with fewer participants than last month. Must be the short turnaround for Feb or everyone is resting up to see what Handshake has in store for 40 at Dogpile. Those that came out not only got stronger but heard the stories of Doublemint’s interesting new legal cases and everyone’s experience with menopause. Doublemint gets extra credit for checking the gate early to make sure it was unlocked and we didn’t have to hop any fences. 10 rounds of all you got for pullups, merkins and squats and don’t forget the…

4 manly men showed up at Twin Team for our daily sausage fest of exercise and debauchery. Warmarama – SSH, Jazzercise, Helicopters, Dead Man Hang, Copperhead squats, Ukrainian soldiers, Merkins, WWII’s. Thang: Head to the benches for an EMOM. 5 exercises called then over to the parking lot for 3 sprints. 50% / 75% / 100%. The 5 set EMOM + sprints was repeated 2 more times. Mozey over to the parking lot for some ab work. Various exercises called during the last 5 minutes of the workout. Announcements a plenty – most importantly, we’re putting the Oyster’s paying lunch…

3 intense SOJers hit the streets early with weighted packs to find some treasures but ventured back to the AO to join YHC and Bullseye for form focused beatdown. As you can see YHC had a very detailed, well thought out plan for the beatdown, much to the surprise of the PAX. Warmed up with some standard stuff that the PAX modified to accommodate various injuries. (Anyone know a PT in the PAX, they could make a living treating F3 guys). Over to the pull up bars for a few slow easy pullups with no confusion on the instructions, mosey/lunge/mosey…

11 metal lugging gloom warriors, including on DR visitor from GA, descended upon TwinTeam this morning and many also got in a pre-game Ruck. At 0530 GUMBO was served. Long mosey around the bus loop and back to pick up the kettle bells then carry them to the blacktop behind BWES. Circle up for COP, including many IC exercises but most notably (and appreciated) were the Jazzercisers (HBD Nancy) and the toe taps – a crowd pleaser and mumblechatter inducing exercise for sure. The THANG today was various KB movements and combinations Every Minute on the Minute. After each set…

5 HIM’s launched from Twin Team at Garmin CT of 3:12am. 45 minutes of solid work completed – you can believe that! It was YHC’s first bootcamp of the year and he may have been a little rusty. We exercised. We ran. We laughed. We made fun of each other. Only Tobit cried. Have a great day.

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…

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