A mighty 9 posted for the Twin Team episode of the Week of Wojo. What awaited the PAX was a heavy humid ground and pound beat down. Kicking it old skool on an elementary school black top never disappoints. The PAX seemed concerned about the the many tolls a week of Q-ing can take on YHC, but before I could truly wallow, it was 5:30 and it was Go-Time. Mosey to the Bus Loop for COP COP Welcome, F3 Disclaimer, Exercise time. 10 DQs (Saab Style)15 Russian Soldiers20 Imperial Walkers15 Windmills , Helicopters The Thang Exercise 1- Unnamed Countdown Workout…
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So, what happens when the only other dudes that post are BFF’s? Skip the beatdown and grab a post-holiday breakfast? Hmmm…tempting…but get thee behind me satan! Nope, you STILL dish out the F1 love. Here’s how DTH served the faithful: The THANG: Mosey to side of school for Warmerama: Donkey Kick-Offs: Start w 5 DK’s followed by 5s feet on wall, then increase by 5 DK’s each round, resting 5s between rounds Called it quits at 20 DK’s Mosey to Playground for COP #1: Morning Call: First man completes 10 pull-ups calling cadence to the pushing PAX who complete 10 matching…
10 strong for the Murph today….with 1 FNG! 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 Good work today by all!! Welcome Smokey and nice job on the Murph for your first post! Props to Rosie for running to and from the Murph.
3 warriors ventured into the gloom at 0530 at Twin Team to navigate an absolutely gorgeous 70 and sunny morning in RVA. At 0533 2 additional men followed suit to join the triad and expand the PAX to 5 for an action packed hot potato Q at Twin Team. Here is what YHC thinks went down: Mouse Trap Q Mosey around bus loop and back to parking lot to begin COP COP Arm circles forward x 10Don Quixote x 11 Russian Soldiers x 12 Pass Q to Loose Goose Mosey to baseball field at Bettie Weaver Four Corners Corner 1…
Five SOJ regulars and two summer tourists descended on Twin Team for a beatdown that would honor the AO’s namesake. Here’s what went down: 5:30 and we’re off. Mosey around the BWES bus loop waiting for any stragglers. Seeing none, head out and turn right towards Twin Team hill. ….Wait, is that Loose Goose? Circle back, pick him up, and once again, turn right. COP: SSH x 20 DQ x 12 Russian Soldiers x 20 FMs x 20 Ascend to the Summit (Round 1) Native American run to the top of Twim Team; person in the rear does 5 WWIIs…
Six SOJ stalwarts welcomed the sun’s arrival on a humid June morning with a DK beatdown that went something like this. THANG Mosey around BWES entrance loop twice, waiting on stragglers. Quick COP: SSHs & DQs. Mosey out of school. PAX given option of turning Left or Right. Left it is. Mosey to JRHS tennis courts for another quick COP: Copperhead squats, Merkins, Flutterkicks Line up on side line of one of the tennis courts for BearCrawlBear: bear crawl across width of tennis court and crawl bear back. Rinse & Repeat. Mosey down to Robious Park Landing to check out…
10 All-stars showed up at Twin Team for a 10-20-20-20 themed work out. The conditions were hot and muggy, but the PAK had their game faces on. The call went out and we mozey’d over to the parking lot for the warmup. Before the official warm up could begin, the Pak held Al Gore as we waited for Gumbo who made an emergency drop the kids off at the pool stop. Al Gore complete / Gumbo back with the Pak – the warm up began with a mix of Lunge in Place, Side Straddle Hops, Don Quixote’s, Helicopters, LBC’s and…
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…
Orange Crush decided to end his free loading days and contribute to F3 with his VQ. In support, a worthy PAK showed up at Twin Team this morning with a twinkle in their eye and hope in their heart. To build excitement for his VQ, promises of a bouncy house were thrown out earlier in the week…sadly…it did not materialize. OC could not get the legal waivers required. Wilson told me he was so excited he could barely sleep last night. Sorry buddy. After a brief mozey…warm ups began and consisted of: • SSH • DQ • Helicopters • Merkins…
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,…