Tag: The Crossing

Enjoying the break from the freezing temps, 3 HIM opted for an evening beatdown at The Crossing. With the soft sound of holiday music playing in the background, here’s what went down.

Mosey around the upper parking lot and circle up for several exercises OYO and a few in cadence.

Mosey to the lower parking lot for a variation of 4 corners which included 50 hand release merkins, 75 monkey humpers, 100 Mt. climbers, and 125 flutter kicks, After completing each exercise we returned to each corner for 3 burpees for a total of 48 burpees.

Mosey around the perimeter of the church making a stop for 1 minute of LBC and 1 minute of The Opus.

Finished up with a triple check with merkins, WWII’s and the runner running the length of the parking lot.

BTTF/Name/Numbers/ YHC took us out.

The holidays can impact us all in very different ways. Prayers for wisdom when navigating through this time of year.

Thanks for letting me lead

House Party

4 strong at the latest edition of The Crossing. The parking lots were ice free! – time to put in some work.

Mosey around the south entrance parking lot, then circle up for Warm-Up:
Penguins, Copious amount of Flutter Kicks, Alabama Prom Dates, Hand Release Merkins, Shoulder Taps, Side Straddle Hops, Imperial Walkers, Helicopters, Mario Jumps, Mummy Kicks, Knee Pulls, No Cheat Broad Jumps.

Mosey around the parking lot for Exercise One: Island Crawl
Curb Crawl around island 1; Bear Crawl to next island. Curb Crawl around island 2; Bear Crawl to next island. Curb crawl around island 3.

Mosey to the back of the church for 50’s. 50 WWII Sit-ups, 50 Dips, 50 Jump Squats.

to the North Side for Exercise Three: Mash-ups. Across the parking lot with Crab Rolls, Super Crabs, LBCrawl Bears, Flying Monkey Humpers.

On the way back towards the flag stopped for 25’s: 25 incline merkins, 25 Crunchy Frogs, 25 Bobby Hurleys.

Finished up with 20 count ab exercises lead by Birdman, DTH, and Du Hast. American Hammers, Rosalita Dips, Flutter Kicks.

COT with YHC taking us out.

Final Thoughts: Du Hast’s name will likely need to be modified in 12 years or so. It was great seeing him back out. There is also a new “Birdman Clause” in effect related to modifying exercises. Kind of a long story. Strong work by all the PAX this evening – these guys were pushing it.!

SYITG

Five brothers crossed past their comfort zones to embrace a new level of pain train madness, all thanks to our brother Biodome’s long anticipated return from IR. The man can’t move faster than a walk, so it was heralded as a no-run beatdown, which we honored (endured) with gusto:

WARMERAMA OYO:

• Welcome & Disclaimer
• OYO movements and stretches to get the blood flowing

THE THANG:  PAIN TRAIN CIRCUIT

• PAX each take a Station and complete reps until the TABATA timer goes off (100 seconds of work, 20 seconds of rest/stretch = 2min per station)
• Station #1 – Battle Rope
• Station #2 – WWII’s
• Station #3 – 60# Sandbag Squats
• Station #4 – Flutters with Skull Crushers (10# plate in each hand)
• Station #5 – Plank Pull-Through of 30#KB
• Station #6 – Curls with 30# Ruck Plate
• Total of 20 Stations completed

COT:

• Counterama # 5
• Namerama
• Announcerama (see Below)
• BOM Prayer

NMS:  AMRAP reps to a Tabata timer, with most stations incorporating heavy weights, was HARD work. The encouragement was to have good quality form, adjust to a different exercise at each station as needed, but keep the reps going for the full 1:40 at each station. The efforts put forward were impressive, and all the PAX were truly exhausted by the end of 20 stations. We are all very thankful to have Biodome back with the PAX! Yours AYE, DTH

Announcements (SEE SLACK!)

• Monthly: Breaking Bread, Bridge
• 12/6 Father Daughter Dance
• 12/23 Rosie’s 12 Days – NoToll

With many of our Crossing brethren out of town or busy……….it was the perfect night to break out the hot potato. Here is a brief summary for your viewing pleasure.

Mosey to the lower parking lot for a Warm-Up led by yours truly: Ukranian Soldiers, Helicopters, Imperial Walkers, Mountain Climbers, Plank Jacks, LBC’s, Heels to Heaven, Flutter Kicks, Mario Jumps, Knee Pulls, Side Lunges, Crab Walk. Probably missed a few – everything was done in perfect cadence.

Pass things over to House Party who took us on a lap around the complex with stops for 30 HR Merkins, 60 WWII sit-ups, 90 Monkey Humpers, and 120 Flutter Kicks.

Next up was Birdman who broke out a 4 corners with 20 Merkins, 25 Diamond Merkins, 30 Werkins, and 35 Carolina Dry Docks. We made our way back to the flag and mixed in some lunge walks.

The potato made its way back to YHC who called a Triple Check with Kettlebell Swings, Curls with Kettlebell, and run around the parking lot.

House Party finished things up with some assorted ab exercises.

YHC tooks us out via the COT

Final Thoughts: Had a great time collaborating with House Party and Birdman – well done fellas. We all have so much to be thankful for, so let’s enjoy the holiday!

SYITG

5 PAX at the latest edition of F3RVA’s premier evening workout………….Here is a brief summary for your viewing pleasure.

Warm Up: Lap around the parking lot followed by Ski Jumps, Invisible Jump Ropes. Apple Bottom Poppers, HR Merkins, Freddie Mercuries, Flutter Kicks, Hello Dollies, Knee Pulls, Butt Kicks, Lunge Walks, etc.

Mosey to the lower parking lot for Exercise One: 4 Corners with expansion pack.
Corner 1 – Merkin ring of fire (2 rounds)
Corner 2 – Hump Circuit with 50 each of Monkey Humpers, Wallabama Prom Dates, Pickle Pounders
Corner 3 – Ab ring of fire (Hold Boat position), 2 rounds
Corner 4 – Leg Circuit with 25 lunges, 50 Jump Squats, 75 calf raises, 100 plank jacks.

Exercise Two: Indigenous People’s Run – full lap around the complex. Man in the back does 2 burpees and runs to the front. We mixed up the mode of transport and included running, Bear Crawl, Lunge Walk, Curb Crawl, Crab Walk, Forward Straddle Hops. Switched up at various intervals.

A few minutes left for Wall Work – Hoe Twists, Hip Slappers and Dirty Hookups.

Variable arm exercises as YHC limped back to the flag for COT.

Final Thoughts: It was great seeing Ghostbuster and Meatball back out! House Party is not a huge fan of the dark and cold evening temps. TryHard described the working out as weird but effective – which pretty much sums up by F3 Q career. Until next time……………..

3 Amigos came to The Crossing on a breezy afternoon for the smoothest beatdown in town. Here’s what went down.

Mosey around the parking lot and circle up for Warmara which included:

Arm circles, Helicopters, Don Quixotes, Dead Man Hang, WWII’s, Tempo Merkins, and Hip stretches.

Mosey to the lower parking lot, turn on the jazz tunes, and set the timer to 10 mins.

For 10 minutes we performed 20 merkins, 15 WWII’s, 10 Squats, and 5 burpees while running ~10 yards between each exercise.

After that round, we completed a lap around the perimeter of the church

With the timer set at another 10 minutes, we did another round while performing 20 Monkey Humpers, 15 Scrunchy Frogs, 10 Carolina Dry Docks, 5 No Cheat Merkins.

Another lap around the church while trying to push the pace.

BTTF for ~ 3 mins of Mary

Names/Numbers/YHC took us out

Prayers for peace, wisdom, and good health

Great work by all as usual. The weather was surprisingly warm and very breezy which caught us off guard a little. YHC brought the speaker and was unsure of what to play. Decided the Smooth Jazz channel on Pandora was going to be it which made this the smoothest beatdown possible. As the saying goes, “Your Q, Your Playlist”

Thanks for letting me lead fellas,

House Party

It was ideal F3 conditions this evening – rainy, windy, and cold. YHC was loving every minute of it. At 6pm, 4 PAX were ready to get swole.

Here is a brief summary for your viewing pleasure:

Run a couple up and backs through the parking lot while we waited for Johnny 5 to suit up. Warm Up: Jazzercise, Michael Phelps, Bruce Lee Punches, Mountain Climbers, Pickle Pounders, Heels to Heaven, Alabama Prom Dates, Karaoke, Mummy Bernies, Butt Kicks.

The Workout: 20 versions of Merkins – 10 reps each, with a run in between each rep. We also did a longer mosey between each set up 5.
Merkins
Incline Merkins
Decline Merkins
Hand Release Merkins
Carolina Dry Docks
Elevator Merkins
Werkins
Ranger Merkins
Chuck Norris Merkins
Finger Tip Merkins
Punchout Merkins
Spiderman Merkins
Booyah Merkins (partner)
Wall Merkins
Mike Tyson Merkins
Tempo Merkins
Human Incline Merkins (partner)
Groiner Merkins
No Cheat Merkins
One legged Merkins

Long Cooldown Mosey with stops for LBC’s, Flutter Kicks, and Copperhead Squats.

YHC took us out.

Final thoughts: I’ve thought about trying this workout for awhile, but finally pulled the trigger. Way to push through, fellas! Johnny 5 continues to impress with his hard work. House Party mentioned that his shoulder was on the mend, so he had no complaints. DTH surmised that we might be able to shoot for 30 under the right conditions.

SYITG

A trio of wilderness explorers decided The Crossing AO had more to discover than was previously known. After a brief warmup, their fearless Q led a run on a hidden gem of a woods trail adjacent to the upper field. The abbs were then thoroughly tested through a number of reps IC in the field. Again launching into the unknown, risking life limb and chiggers, the PAX hurtled down into the pond, to find it dry, and forged their way back out into the lower parking lot. YHC led a brief but thorough F3 Revieworama in elbow plank followed by carousel plank walks around two islands. The PAX again ran off into the unknown finding a narrow trail among the bushes that led back to the power line clearing. The PAX bear crawled to the tower then completed pull-ups and jerkins on the metal structure. A triple check seemed perfectly in order, and while a runner ran a loop the other two completed Monkey Humpers and Heels to Heaven. A pair of fenced K9’s nearby wildly cheered on our efforts the entire time. The PAX continued down the power line clearing and cut into a culdesac to the left (West) only to then discover a beautifully long and painful Love Hill. Chaplain was speechless until he exclaimed YHC had quite suddenly an unexpectedly double the size of The Crossing AO. High fives all around. The PAX ran down to the bottom of the road where it met with Parham and then returned to the top via run and Bernie. We continued BTTF with some bear crawls and lunges en route, and enjoyed a core burning 4 minutes of Mary at the flag to finish the time. New Level UNLOCKED! Yours AYE, DTH

COT:

• Counterama # 3
• Namerama
• Announcerama (see Below)
• BOM Prayer

Announcements (SEE SLACK!)

• Monthly: Breaking Bread, Bridge
• 10/25 Smoketree Zombie Run
• 11/3 Launch HUGE BELLS (new KB AO at Forge location)
• 11/23 Alamo Chili Cookoff
• 12/6 Father Daughter Dance

Terrible Backblast title……………but an excellent workout! We had a strong group of 7 for the latest edition of The Crossing. As is customary, I have included a brief summary for your viewing pleasure:

2 laps around the parking lot, then circle up for Warm-up: Side Straddle Hops, Ukranian Soldiers, Elbow Punches, Crab Cakes, Neck Curls, Australian Snow Angels, Ski Jumps, Freddy Mercuries, Alabama Prom Dates, High Plank Pickle Pounders, Lunges, Mummy Kicks, Knee Pulls. I may have missed a few.

Mosey to the grass field, grab a Block and carry overhead to the Island.

Exercise One: Block Murder Bunnies out and back. Block Tricep Extensions, out and back.

Put the Block behind your back and Mosey to the Wall for Exercise Two:
Block Hoe Downs, Full Extension Block Squats, Block test of strength – Winner: Dr. TryHard!

Boom Box Carries to the next Station: One Man Block Dora.
75 Block Curls, 50 Block WWII Sit-ups, 200 Block Humpers
Run to the end of the parking lot after every set of 25.

tote the Block back to the Block Pile…………then back to the flag.

Final Thoughts:
Great group of guys putting in some work tonight! Reacher and Blues Clues are continuing to post regularly. Meatball was looking strong – excellent to see him back out! As usual, Birdman and TryHard were pushing the pace. House Party developed a new dance.

SYITG