F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: TwinTeam

YHC arrived to find Last Call and Doozy already conversing in the parking lot. We were joined shortly thereafter by Rosie for a literal 70 and not-quite sunny Betty Weaver kettle bell beatdown. At 05:30 we launched for a mosey lap around the school but Doozy bolted the opposite direction on a solo mission up Twin Team to put in some fast laps around Salisbury. Alas, the three amigos continued on with kettle bells in tow. Several of the world’s problems were solved, but because our hands were full we weren’t able to write down any of the solutions. WARMARAMA:…

7 strong at the latest edition of Twin Team. The PAX craved Dead Man Hang, but none was provided. Here is a brief summary for your viewing pleasure:Mosey to JRHS for Warm Up:Side Straddle Hops, Ukranian Soldiers, Mummy Kicks, Alabama Prom Dates, Bear Crawl, Crab Walk, Lunges, Broad JumpsTo the Side Road for Exercise One:PAX run up the road, stopping at various points for exercises, then run backRound 1: 25 Werkins, 50 Dips, 75 Shoulder Taps, 100 Arm CirclesRound 2: 25 WWII sit ups, 50 Hello Dollies, 75 Flutter Kicks, 100 LBC’sRound 3: 25 Lt. Dans, 50 Calf Raises, 75…

A trio or rocket pops emerged from the warmth and safety of their vehicles with covered noggins to embrace the cooler conditions of sunny and 70. Here is what occurred according to those that were there. Long mosey to James River Football Stadium admiring the newly paved roads along the way. Quick introduction, disclaimer and warm up that included a variety of exercises encouraging conversation at the track. All seems well so let us begin. COP 1: Brocode Track work: 3 laps around the track stopping at each corner for a variety of called exercises Brocode style. Mostly moseying in…

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…

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