F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: TwinTeam

8 very curious men hopped out of bed on Good Friday and made it to Twin Team for an Easter Egg Hunt. Much respect to Aggie who drove from Cville in the wee hours to introduce his Midlothian pal, Hawkeye (FNG), to F3RVA. COP: Slow mosey 100 yards to the beginning of the bus loop for 10 SSHs, 10 Don Quixotes, and 10 Russian Soldiers. Then, instructions were then given to perform 10 Merkins, 10 Jump Squats, and race around the bus loop, returning to the front of Bettie and hold Plank. The Thang (Easter Egg Hunt): Two teams were…

Double Digit numbers this morning at Twin Team. 10 Strong showed up to see what the “Hill” had to offer. COP SSH x 20 Helicopters x 10 Imperial Walkers x 15 LBCs x 25 Carolina Dry Docks x 10 Arm Circles x 15 x Reverso The Thang 40 Long Strides up Twin Team, Stretch your Stride as far as you can, mosey back down hill for 30 LBCs 60 Strides then back down for 30 Merkins 100 Strides, Stay at the location of fastest PAX member (Sorry Gumbo) then 50 LBCs Lunge 25 paces up the Hill then 25 back…

11pm Thursday, Twin Team has no Q. Y’all know the rest of the story… Mosey to the summit of Twin Team (dropping flower pots and cones along the way) for a quick COP: DQ, Russian Soldiers, Helicopters, Cotton Pickers. Then run to each successive cone, do an exercise, and return to the summit. 1 – Bear Crawl back to summit2 – 30 derkins3 – 30 uphill WWIIs4 – partner relay: one run to previous cone & back while other alternates hand-release merkin and 5-count plank5 – 20 burpees As YHC has moved farther from the AO, this is likely the…

Y’all know what happens when the Q sheet has a blank next to Twin Team on a Thursday night! A PAX of six had absolutely perfect weather for a good old beatdown from Sisyphus himself. Here’s how it went: Mosey to the summit of Twin Team (dropping flower pots and cones along the way) for a quick COP: DQ, Russian Soldiers, Helicopters, Cotton Pickers. Then run to each successive cone, do an exercise, and return to the summit. 1 – Bear Crawl back to summit2 – 30 derkins3 – 30 uphill WWIIs4 – partner relay: one run to previous cone…

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:…

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