8 PAX, including two young guns, gathered for the latest edition of The Crossing. With no Wednesday night activities at WEAG, we had the place to ourselves. The following is a brief summary for your viewing pleasure:
Mosey around the parking lot to loosen up. Mixed in some Bernie Sanders for good measure. Stopped back at the flag for Warm-up:
Don Quixote’s, Bruce Lee Punches, Cherry Pickers, Suzanne Sommers, Pickle Pounders, LBC’s, Flutter Kicks, Hello Dollies.
To the Big Parking Lot for Exercise One:
Modified Beast; Round One: 5 Hand Release Merkins per stop
Round Two: 10 V-ups
Round Three: 15 Bobby Hurleys
Round Four: 20 Freddy Mercuries
Round Five: 25 Moroccan Nightclubs
*Sprint across the Parking Lot
Exercise Two: Clockwork Merkins on the Hill
Exercise Three: Various Inverted Sit-ups: 25 count of LBC’s, Flutter Kicks, Heels to Heaven, American Hammers, reverse Mountain Climbers (50).
*Sprint back across the parking lot.
Back to Flag and finished off with a ring of fire: various exercises.
Final Thoughts: Great crew at the Crossing this evening! The fellas were putting in some work. Fergie will be doing his VQ at Dogpile on Saturday. 5 year FORGE celebration tomorrow. Lots of ruck talk, as usual. Respect to my younger 2.0’s for posting for the second time this week.
Author: Chaplain
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Wednesday Nights are Alright for Moroccan Nightclubbin’
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We Call These Coupons
An eclectic crowd of 17 gathered at WEAG for the last edition of The Crossing. 70 degrees plus and sunny made for a great time. The following is a brief summary for your viewing pleasure:
Mosey around the parking lot, mixing in some Bernie, Side Shuffles, Butt Kicks, and High Knees
Circle Up for the following: Copperhead Squats, Ukranian Soldiers, Don Quixote’s, Freddy Mercuries, Hello Dollies and Hand Release Merkins.
To the curb for Hillbillies, Broad Jumps, Knee Pulls, Broad Jump Burpees, Lt. Dan’s, and Mario Jumps.
Exercise One: Coupon Circuit.
We had 17 stations, runner carried a ruck pack and ran to the front of the church and back. When they returned we rotated stations.
1. Runner with Ruck
2. Bear Crawl up hill
3. Plank Jacks
4. Kettle Bell Squats
5. Agility Ladder (do whatever you want)
6. Burpees
7. Upright Row with Kettle Bell
8. Hand Release Merkins
9. American Hammers
10. Jump Rope
11. Dips on the curb
12. WWII Situps with Medicine Ball
13. Tricep extension with dumbbell
14. Heels to Heaven
15. Pick up YOKO and walk around or do something
16. Jump Squats
17. Forgot one
We managed to make it through all 17 stations as time was called.
Numbers/Names/Announcements/Prayer Request
YHC took us out
Final Thoughts: Great group tonight! Really enjoyed seeing some PAX who hadn’t been out in awhile. We have a great core of new members (Duracell, White Water, Birdman, Biodome, Barista and others) who continue to post regularly. Keep it up! It was also nice to see Cookie roll up from the Deep South. We managed to get our Lead Pastor (Shane/Stress Test) to try the group out for the first time! He was looking strong, but will have to be consistent if wants to keep up with his son (Birdman). Hoping that he will inspire others to give it a try.
SYITG -
Shipwrecks, Speed Humping, and Other Amazing Tales
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 Jumps
To the Side Road for Exercise One:
PAX run up the road, stopping at various points for exercises, then run back
Round 1: 25 Werkins, 50 Dips, 75 Shoulder Taps, 100 Arm Circles
Round 2: 25 WWII sit ups, 50 Hello Dollies, 75 Flutter Kicks, 100 LBC’s
Round 3: 25 Lt. Dans, 50 Calf Raises, 75 Toe Taps, 100 jump squats
Exercise Two: On the hill by Baseball Field: Murder Gorillas – out and back
Mosey to the playground for 25 Hanging Leg Raises, 100 Gorilla Humpers.
Back towards the flag: Stop for 25 incline merkins and 25 V-ups.
Names/Numbers/Announcements/Prayer Requests
YHC took us out
Final thoughts: Great crew this morning with some lively mumblechatter and wild stories……….Too much to include in the backblast. Everyone was looking strong today – and it was confirmed that Bullseye is still alive.
SYITG -
Goose Poop Ice Slide
At 5:30 AM, we fired up the FORGE once again. Post-workout surveys suggest that a good time was had by all………………..The following is a brief summary for your viewing pleasure:
Mosey to the Courtyard of the Damned for Warm-Up:
Ukranian Soldiers, Ski Jumps, Apple Bottom Poppers, Pickle Pounders, West Virginia Prom Dates
To the Ampitheater for Exercise One: Wall Climber Burpee on Step One, then run to the bottom of the hill and back. Wall Climber Burpee on Step One and Two, then run…………..repeat pattern until you get to the top.
Exercise Two: Incline Ab Challenge
25 WWII’s, 25 Heels to Heaven, 25 Flutter Kicks. 25 V-Ups. Threw in 25 decline HR Merkins for good measure.
Mosey to the summit of Mt. Chaplain for Exercise Three:
On the descent: Crab Walk the hills/grass, Lt. Dan’s across parking lot
Exercise Four: Ring Around the Toadie – Frog Jump around the perimeter of the parking lot. Asking the PAX to face the same direction throughout proved to be a bridge too far.
Back towards the flag: Stop on the hill for Incline Ab Challenge #2:
25 LBC’s, 25 Freddy Mercuries, 25 American Hammers, 25 Hello Dollies. Finished off with 25 Decline Werkins
A couple of Hill Repeats near the upper parking lot, and time is called.
Numbers/Names/Announcements/Prayer Requests
Final Thoughts: The PAX were able to overcome many challenges today. The warm-up area was definitely a little sus. In addition, Wedding Singer and NTB nearly choked themselves out on the Goose Poop Ice Slide. But, in true F3 fashion, we were able to power through. It was great seeing Gaston back out – also shout out to L Woods who continues to post regularly. Lot of Rucking options coming up, and the Murph at Twin Team tomorrow. Do yourself a favor and check Slack for details.
SYITG
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Bread + Butter
14 strong for week 2 of The Crossing……….the WEAG parking lot will never be the same. Here is a brief summary for your viewing pleasure:
On the grass hill: Bear Crawl, Crab Walk, lunge walk, Bernie Sanders while we collect a few stragglers.
To the upper lot for Warm up: SSH’s, Hillbillies, Helicopters, Alabama Prom Dates, Freddy Mercuries, Shoulder Taps
Exercise One: 4 Corners (Prostitute)
10 Hand Release Merkins
20 Jump Squats,
30 LBC’s
40 double count Mountain Climbers
Mosey to the other side of campus for Exercise Two: Dora
50 Merkins, 100 squats, 200 Flutter Kicks – runner goes around the island and back
Mosey back towards the flag, stopping for Partner Exercises
Boxing Cockroaches, BooYah Merkins, BooYah Burpees
BTTF for some Dead Man Hang for a minute or so
Numbers/Names/Announcements/Prayer Requests
Meatball took us out
Final thoughts: Great to see a number of first/second timers come back out this week! I tried to primarily stick to the basics so that our newer members can learn the F3 lingo. Always fun to break out APD’s and Prostitutes for the church folk. There is a rumor of an NTB Q next week – come check us out! -
Exploring New Ground: Brett Saberhagen Edition
With the names of mid-1990’s MLB all stars filling the air……..22 strong hit the streets of Rockwood Park. The following is a brief summary for your viewing pleasure:
To the Basketball Courts for Warm-Up:
Ukrainian Soldiers, Monkey Love Makers, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddy Mercuries, Hand Release Merkins.
On the baseline for Butt Kicks, High Knees, Karaoke, Jumping Herpees, Bernie Sanders.
Mosey to the Side Road and partner up:
Partner one crab walks – partner two runs to the sign and back, then takes over crab walking. Greatly underestimated how long that road is.
Mosey up to Hull Street and gathered the PAX. One the way back – Gorilla Munch (??), Walking Lt. Dan’s, 75% Sprint.
Cut through the woods to the area behind the Dog Park for a Triple Check: Run to the fence, Bernie Back – Jump Squats – Heels to Heaven.
Beside the Dog Park: Another 75% Sprint;
Mosey to the Nature Trail, stopping at the Picnic Shelter: Dip Challenge. PAX does dips until someone hits 100 (Mudslide).
Run up the trail – stopped and did a Ponch style bear Crawl through a large mud patch.
Mosey down the trail to the Lake. Polar Bears back up the trail to the paved path.
One the way back, stop for Carolina Dry Docks Challenge. Dry Docks until someone hit 100 (Hermie).
75% Sprint up the parking lot. Mosey back to the basketball court.
3 minutes of Monkey Humpers until time is called.
Numbers/Names/Announcements/Prayer Requests
Hardywood took us out with some powerful words.
Final thoughts:
What a great morning! Amazing weather and lively mumblechatter. Hardywood was in the zone today. We welcomed a Downranger from Kansas City (Never2Late) who did the workout with no shirt – what a stud. Welcome anytime!
Lots of events coming up including Grow Ruck and related training; and The Frozen Triangle. As always – check Slack for details.
SYITG -
Ice Road Trekers
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 Murph
5 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 Exercise Two: Triple Four Corners
Round 1: 25 Hand release Merkins, 25 WWII situps, 25 Jump Squats, 25 Shoulder Taps
Round 2: 50 Bobby Hurleys, 50 Heels to Heaven, 50 Mountain Climbers, 50 APD’s
Round 3: 100 LBC’s, 100 SSH’s, 100 calf raises, 100 Monkey Humpers.
Back to the Flag for Numbers/Names/Announcements/Prayer Requests
Final Thoughts:
Had a nice turnout out at Twin Team including some PAX I hadnt crossed paths with in awhile. It also felt great to get back on the Q sheet after slacking off during the holiday season. Strong work by all! Lots of rucking conversations – hope to see everyone out this weekend for Grow Ruck training
SYITG -
The Hardest .4 Mile
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: Dora
50 Merkins, 100 Pole Smokers, 200 squats. Runner ran up the bleachers, across, and back down.
Mosey the long way back towards the flag. Stopped for a couple cool down exercises:
Ukranian Soldiers, LBC’s, Side LBC’s.
45 seconds of Monkey Humpers to close things out.
Numbers/Names/Announcements/Pray Request
Final Thoughts:
General consensus is that the Hardest Mile is going to be very hard. You’re welcome. The big event will be on 12/30 pre-Rock N Roll. Had a great time hanging out with House Party. Really would have sucked doing this workout solo. Lots going on, so make sure you check Slack for details.
SYITG -
I Wanna Be Somebody
6 PAX and one enigmatic container gathered at the F.O.R.G.E for another winter classic. The sounds of Last Call’s 1998 backpacking trip to Germany filled the air. The following is a brief summary for your viewing pleasure.
Mosey to the elementary school for Warm Up:
SSH’s, Bruce Lee Punches, Apple Bottom Poppers, Ukranian Soldiers, Hand Release Merkins, Alabama Prom Dates, Lunge Walk, Mummy Kicks.
Mosey to lower parking for Exercise One: Mystery Box
One man draws an exercise from the box, then totes the medicine ball to the top of the hill and back. PAX perform that exercise for the duration.
Off the top my head:
Hand Release Merkins, Dips, Pickle Pounders (elbow plank), Shurpees, Bear Crawl, Crab Walk, Appalachian Lunge Walk, WWII’s, Freddy Mercuries, Incline Merkins, Walking Arm Circles, Mountain Climbers, V-Ups, Jump Squats, May have missed a few
Mosey back to flag for one minute of Monkey Humpers
Numbers/Names/Announcements/Prayer Requests
Last Call took us out.
Final Thoughts: Mystery Box was definitely dishing out some punishment this morning. Couple of back to back to back upper body was tough. Great job by the PAX pushing through. Special shout out to Buggy who posted for the second time! Fiona appeared to crack the code on how to run with the medicine bell. Well done.
SYITG -
Ask and You Shall Receive
5 men gathered at Bettie Weaver Elementary for the latest round of Twin Team. Senor Frog mentioned Twin Team hill; thus guaranteeing that we would be heading in that direction. A brief summary for your viewing pleasure……………..
Mosey to basketball court for Warm-Ups – snuck up on the dude with the German Shepherd.
LBC’s, Freddy Mercuries, Heels to Heaven, Hand Release Merkins AND Ukranian Soldiers, Hillbillies, Karaoke, Lunge Walks, Forward Straddle Hops, Mummy Bernies all across the court.
To the side of the school for Exercise One:
Indigenous Peoples Curb Walk: Man in the back does 10 incline merkins then runs to the front. We went out and back on the large island.
To Twin Team Hill for Exercise Two:
On the Way up: WWII Sit ups at each mailbox. Start with 5 and add 5 at each stop.
Way Down: same pattern but Jump Squats.
Exercise Three: Time Filler
200 Monkey Humpers, 100 side LBC’s, 50 Merkins
Back to the Flag
10 SHurpees (SSH/burpee combo)
100 meter sprint
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Great effort by the PAX this morning and excellent mumblechatter! Good seeing Meatball at TT for the first time – I had mentioned earlier in the week that we wouldn’t be doing much running – My bad. Some awesome SOJ and F3RVA events coming up – make sure to check Slack for details.SYITG