A fabulous five of mixed nano-region reps converged at Twin Team for a very rusty Q . After spending a chunk of the quarantine in the Carolinas, it was a privilege to get back to the swing of things in RVA. YHC arrived at BWS at 5:10 wired for today’s beat down. Once the PAX assembled at 5:30, it was time for take off. COP – Mosey to the Bus Loop SSHs, Imperial Walkers, DQs, Merkins, Mtn Climbers, LBCs, Flutter Kicks, another Round of DQs The Thang Exercise 1 – Lindsay’s Loop mosey to the dirt track, pair up Pace…

5 faithful came out to perfect spring weather for a beatdown. The Q asked if anyone knew what day it was in history, no PAX answered so we got after it: COP: SSH, Don Qs, Russian Soldiers, Merkins, Flutterkicks, 5 burpees. Head to endline of field: run width of field, 5 burpees, run back, 5 burpees. Repeato x3, running total 35 burpees. Head down to stadium entrance, 5 more burpees. Unveiling of DonkeyHumpers: 15 Donkey Kicks & 10 Pickle Pounders. 3 rounds. 5 more burpees. 15 more high & slow donkey kicks. 5 more burpees. Up to BWES field, 10…

2 what has become regulars came out for a Twin Team showdown. YHC had a plan to take Snuff to the name sake this morning because he has never been there. Unfortunately Snuff fart sacked or went with a different AO so at 5:30 Last Call and YHC headed out and away from Twin Team. COP: under cover in front of ES DQ’s, Helicopters, Cherry Pickers, Inverted Scorpion Kicks and Scorpion Kicks Mosey to JRHS Front under cover Modified triple check more of a double check Balls to the wall, run front circle X3 Mosey to the side under cover…

Three PAX joined up to embrace a Friday morning workout at Twin Team. Here’s how it went: One mile mosey around high school across Robious and up the path to the turnaround below Twin Team. COP – Don Q, SSH, squats, merkins, LBCs, flutters. Mosey back to elementary school, locate hill (thanks Doozy), jacobs ladder – bear crawl up hill and burpees up to 6. Mosey to bus loop – 11s. WWIIs and merkins. Circle up for ab work – reverse crunches, rosalitas, dolly P, plank dips. Great job guys, good to get the blood flowing this morning. Title was…

Two socially distant but determined men showed up for a Birthday party / beat down Mosey to the basketball area behind school DQ’s, Helicopters, Cherry Pickers, Copperhead Squats and a new one I call Snake Bites (balance on one leg and do a copperhead squat) Mosey to JRHS first parking lot Birthday burpee mankillers – Man Killers with a burpee at the end of each set Mosey to second JRHS parking lot and find the Ball and Chain with exercises in each space 20 American Hammers, 10 Merkins, 20 LBCs, 10 Crab Cakes, Ball 10 Carolina Dry docks, 20 Rosalitas,…

After a couple days of solo posts a crowded parking lot of 4 greeted YHC. With a variety of self-quarantining, social distancing, stay at home orders and general fartsacking, SOJ AOs have been lightly attended recently. Apparently when a couple people saw a Q on the sheet they knew it meant at least on other person would be posting. A quick greeting and we were off for a mile to start. Big plans to get to the AO early fell flat so the PAX had to tag along. Square off for some SSH, Russian Soldiers, Shoulder Taps and APDs. Parking…

Social distancing was all too easy this morning as a PAX of one hit Twin Team. Here’s what went down… Mosey to the Swamp only to find the Swamp nicely locked up. Parking lot it is. COP: DQs and Russian Soldiers BOMBS: Burpees x 30 Overhead presses x 40 Merkins x 50 Big boy sit-ups x 60 Squats x 70 After each exercise, take a lap around the parking lot. Lightpole Mary: Perform 50 (single count) of an exercise at each lightpole before heading to the next. Exercises included American Hammers (at 5 light poles cause it’s my favorite), Flutter…

Six brave souls tested positive for Sisyphus this morning, after nearly a year of dormancy (March 29, 2019 to be exact). Here’s how it goes: Mosey to the top of Twin Team, dropping a few flower pots and cones along the way. COP at the summit: SSH, Imperial Walkers, helicopters, DQ, Russian Soldiers. Sisyphus: PAX runs downhill to each of five markers, performs an exercise, then returns to the summit.1 – bear crawl back to summit2 – 30 derkins3 – 30 uphill facing WWIIs4 – 2-man triple check: one runs up to #3 and back, while the other alternates 5…

Five Twin Team regulars joined YHC for a warm, post-rain workout. Here’s what went down. Mosey to back of Bettie Weaver for COP: SSH x 25 DQ x 12 Russian Soldiers x 12 American Hammers x 25 Sugar Sticks (aka Flutter Kicks) x 25 Mosey to Playground. Mini-Murph 5 rounds of 5 pull-ups, 10 merkins, 15 squats OYO Mosey to the swamp BLIMPS 15 burpees, 20 lunges (each leg), 25 imperial walkers, 30 merkins, 35 plank jacks, 40 jump squats After each exercise is performed, run a lap around the track (6 laps total) Bearpees Staying on the track, Bear…