Tag: The Crossing

West End Assembly of God

  • hellareps

    Nine HIM’s embraced The Pain Train Crossing into the netherworld of an unplanned 45minutes with Dr Exicon. With impeccable form, here’s what these masochists conquered:

    The THANG: 

    WARMERAMA: 

    • Moseyrama the lot and circle up in a shady grass area
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom – top notch form highly encouraged

    COP #1: 

    • Mosey to grassy front area
    • Circle up for No Cheat Mericans IC
    • Step to the end of the area for No Cheat Lunges to the other end (both knees hit ground like wrestling practice step-throughs, or more static version like hydraulic lunges)

    COP #2:

    • Mosey across the lot to the shipping container for No Cheat Squats IC – these are done in people’s chair, keep back pressed on wall, sliding down wall to touch calves then back up

    COP #3:

    • Mosey around the back of church to another grassy area for No Cheat Merkins IC
    • Get in low plank for review of the Mission, Credo, and Core Principles, and also some merkins thrown in for a couple PAX forgetting the nickname of the man to their left

    COP #4:

    • Mosey a little further and stop for No Cheat LBC’s IC – keep legs bent at 90 degrees and hands reach to touch heels pulling back almost entirely off the ground 

    COP #5:

    • Mosey around to a grassy strip on the South side and complete x5 sets of x20 Flutters, all 2-ct, alternating hands-under low flutters, and hallelujah hands high flutters

    COP #6:

    • Mosey to the covered awning for x100 high-quality Monkey Humpers OYO

    COP #7:

    • Mosey to a grassy slope for x3 rounds of CrawlBear up Crabwalk back down
    • After Round 1, rapid curb toe taps for the six
    • After Round 2, ABC’s until someone completes (winner winner Chaplain dinner)
    • After round 3, Decline Plank for the six

    COP #8:

    • Mosey to the church for some brick wallorama:
    • IN People’s Chair do Hairy Rockets IC
    • BTTW for hip slappers IC
    • Dirty Hookups IC, both sides
    • Hoedowns IC
    • Donkey Kickoffs up to 15

    Mosey BTTF for COT with a uphill Bernie finisher 

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • HOUSE PARTY took the PAX out in Prayer

    NMS:  Great group of brothers for another tour-de-crossing, and this one intentionally without any fore-planning except to avoid any routines, get a hella reps, and optimize best form possible.  The idea of best form led to coming up with some novel no-cheat options – enjoyed by all, I’m sure. Yours AYE, DTH

    Announcements (SEE SLACK!)

    • 6/21 Poker Night at DTH’s
    • 6/22 New AO “The Iron Bridge” at Goyne
    • 7/4 Convergence 0700 at Forrest Hill Park

    Prayer Requests:

    • HP’s niece surgery recovery

  • No alcohol in this daiquiri

    7 strong men came out to sweat as I dove into my VQ. The day’s sun beating on the asphalt and a quick rain hitting it before the start, setup a great sweatfest to be had.

    Warmup- Mosey through parking lot to circle up for: SSH, Ukrainian Soldiers, DQ, Arm Circles, Merkins, Shoulder/Knee taps, Mtn Climbers, Flutter Kicks

    COP #1- Walking lunges to 1st line, 15 merkins, broad jump burpees to 2nd line, 25 american hammers, bear crawl to curb, rinse and repeat x5

    COP#2- Indian Run with last man dropping for 5 mtn climbers before sprinting to front. Staying in line, dropped into bear crawl with last man doing 5 burpees

    COP #3- 4 corners, 25 reps each corner. Squats, LBC, SSH, plank jacks.

    Counterama, Namerama, Announcements, Closing Prayer.

  • Four Horsemen of the Ball Sweat Apocalypse

    A small but determined group of 4 took on the latest edition of The Crossing. With a 6pm start and fresh blacktop – this is quickly becoming F3 RVA’s hottest AO. The following is brief summary for your viewing pleasure

    Mosey lap around the parking lot, mixing in some side shuffles, bernie sanders, high knees, butt kicks.

    Circle up for Warm up: Side Straddle Hops, Ukranian Soldiers, Apple Bottom Poppers, Mummy Kicks, Gorilla Humpers, Flutter Kicks, Whatever those situps from Grow Ruck are called.

    Exercise One: Tunnel of Love – Line up in plank position forming a tunnel like structure, man in back does 40 Mountain Climbers, then bear crawls through the tunnel to the front. Repeat until we made our way up the hill.

    Exercise Two: Partner Exercises
    Partner Leg Tosses – 2 sets up 20
    Dying Boxing Cockroaches – 2 sets of 15
    Hand Release BooYah Merkins – 10
    BooYah Burpees – 5

    Mosey to the backside of the upper parking lot for Man Harmers:
    10 count Side Straddle Hops – Forward Straddle Hop across the parking lot – 20 count SSH’s – repeat pattern up to 70

    Back to the grass hill for Exercise 4: Dora with 50 HR Merkins, 100 Jump Squats, 200 Flutter Kicks.

    We made it about 2/3 of the way through when time was called

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great workout this evening – the PAX were looking strong. Shout out to Woodsman for continuing to post regularly! Highlights included DTH making a guest appearance with his 2.0’s. I also offered to lay hands on Meatballs injured ankle, but he politely declined.

  • Forgive. Wait, how many times?!

    Five brothers gathered in the scorching summer sun to conquer something new at The Crossing. After the usual brief moseyrama, disclaimer, and warmerama reps in cadence, the PAX circled back to the upper parking lot where cones marked out a long stretch of (mostly) shady pavement. YHC recited the following verse and explained a new version of the BEAST, resurrected by the power to FORGIVE. 

    Then Peter came to Jesus and asked, “Lord, how many times shall I forgive my brother who sins against me? Up to seven times?” Jesus answered, “I tell you, not seven times, but seventy-seven times.” (Matthew‬ ‭18‬:‭21‬-‭22‬)

    FORGIVE

    • 7 stops total 25, 50, 75, 100, 75, 50, 25
    • x10 reps at each stop, as follows:
    • Flutters
    • Opus
    • Rosalita Dips
    • Groiners
    • Imperial Squat Walkers
    • V-ups
    • Elbow Slides

    COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Gettin HOT at The Crossing and only gonna get hotter! Might have to change the name to Sweatfest for the summer. Missing a few regulars tonight, but it made a good opportunity to introduce a new exercise routine that’s been simmering a while. Great to see the Woodsman getting after trying a number of new AO’s, and TClaps to Banksy making a 2nd posting so soon! The 70 reps turned out to be quite a challenge. Next time I’ll get the number right and have 11 reps per stop to meet the number goal of 77 per round, just the way Jesus said it should be. SYOTG, Yours, DTH

    Announcements (SEE SLACK!)

    • Sat Murph at Rockwood
    • Convergence Mon 7-8am at Tredagar

  • A Double Q made us Croak!

    On a muggy evening, as the sun dipped below the horizon and the air hung heavy with humidity, seven intrepid souls embarked on a mission to conquer the realm of fitness. Without a talked about synced plan, Meatball and Chaplain embarked on a “Double Q”.

    Warmorama: Chaplain led us out on a Mosey to the storage containers on the east fence line and in cadence… Side Straddle Hops, Copperhead Squats, Cherry Pickers, LBCs, Flutter Kicks, Heels to Heaven, Dead Man Hang, Toe Taps. #switchtheQ

    COP1: Indigenous Run around the church. Last Man drops to do a Burpee and then catches up to the pace. Each HIM did this 4-5 times,ish.

    COP2: 11s with Side Straddle Hops on each side, Carrying #Coupons 1 out of 3 lengths.

    COP3: 4 Corners Prostitute Style. 5 Merkins, 10 LBCs, 15 Side Straddle Hops, 20 Flutter Kicks with Extended Arms holding a coupon parallel to the ground. #switchtheQ

    #CSAUP: As each HIM arrived back to the start, sweat already glistening on their brows like a badge of honor, they were greeted not by the usual chirping of crickets, but by a chorus of frogs croaking in perfect harmony. Undeterred, our band of workout warriors took this amphibian serenade as a sign—a sign that only Chaplain could explain as the need for “Ring around the Toadie”. Even nature itself was rooting for their gains.

    With a nod of solidarity and a few awkward stretches thrown in for good measure, they began their workout routine, their grunts and groans mingling with the rhythmic croaks of their newfound amphibian cheerleaders.

    And as they sweated and strained, they couldn’t help but feel a kinship with their croaking companions—a shared commitment to pushing through the swampy muck of adversity, be it physical or amphibious. For on that humid night, amidst the cacophony of croaks and the symphony of sweat, seven guys and a gaggle of frogs forged a bond stronger than any protein shake could ever provide. #switchtheQ

    COP4: Bicep Curls and TriCep Extensions. 3×10 and then 2×10 to come to time.

    Announcements and Prayers focused around those with cancer, supporting them and supporting the families as well.

  • Ocho to the Endo (May 8, VE Day)

    11 Soldiers showed up at the Crossing as we reflected on VE Day or Victory Day. The day WWII ended in Europe.

    Mosey to the South lot for a warmup:

    Side Straddle Hops, Squat Jacks, CopperHead Squats, Dead Man Hang, Plank into Peter Parkers.

    COP #1: Paired up. Partner Ran and those that stayed home changed exercised. Once both partners ran, we changed exercises: Imperial Walkers, LBCs, Flutter Kicks, Toe Taps.

    COP #2: Repeat with new exercises; Carolina Dry Docks, Monkey Humpers, Bobby Hurlies, Heels to Heaven.

    COP #3: Repeat with new exercises; Calf Raises, Hello Dollies, Freddie Mercury, Peter Parker.

    There just so happened to be Coupons in the lot which led us into a “Ocho to the Endo” ladder. 1 Merkin, 2 Coupon Lifts, 3 LBCs, 4 Ukrainian Soldiers, 5 Carolina Dry Docks, 6 Monkey Humpers, 7 CopperHead Squats, 8 Side Straddle Hops.

    Recovered and circled up for a Plank to Fail Challenge pushing ourselves another 5 seconds every time we wanted to stop. @DTH didn’t want to stop… and took the challenge past time.

    Shout out to Dorothy putting in the work tonight and all those still recovering from GTE. Be there for your brothers in the PAX and invite those that aren’t in it yet. Prayers for Mental Health Recovery and Physical Health, not just those recovering from GTE but specifically for those battling cancer and recovering from treatments and surgeries.

    This Meatball is cooked. Out!

  • Holy Spirit Crab Train

    10 strong at the evening beatdown that is affectionately known as The Crossing. The PAX were ready to kick May off in style. A brief summary for your viewing pleasure…………

    Mosey to the southside of the Church for warmup:

    Windshield wipers, Don Quixote’s, Apple Bottom Poppers, Pickle Pounders, Shoulder Taps, Freddy Mercury’s, Alabama Prom Dates AND High Knees, Butt Kicks, Karaoke, Knee Pull ups, Appalachian Lunge Walks

    Exercise One: Indigenous Peoples Crab Walk – Crab in the back breaks off and does 3 WWII sit ups, then runs to the front. We completed a lap around the parking lot.

    Exercise Two: Chaplain’s Obscure Exercise Mash-up
    -Crab rolls (Crab Walk, roll over and do 5 merkins, repeat)
    -WWII Crawl Bears (just like it sounds)

    Exercise Three: Supersized 4 Corners
    10 HR Merkins
    10 HR Merkins, 20 jump squats
    10 HR Merkins, 20 jump squats, 30 flutter kicks (2 count)
    10 HR Merkins, 20 jump squats, 30 flutter kicks (2 count), 40 monkey humpers

    Mosey back to the Flag

    Circle up in plank – PAX say the name of the person to their right. 5 merkin penalty for any misses. Unfortunately, a fair amount of merkins were dealt out.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Strong work by the PAX in what proved to be a tough upper body beatdown. Shout out to Union Jack and Woodsman who continue to post since making their debuts a couple weeks ago. I think we may be developing a rivalry with the women’s workout group that also meets as the church at 6pm. They seemed to be mocking us to a degree and that simply will not stand.

    SYITG

  • THE BROADWAY EXPRESS

    Doracide

    100-Hand Released Merkins, 200-WW2s, 300-Imperial Squat Walkers, 400-Flutter kicks, and suicides in between each. Also, an indigenous run with Merkins and WW2s.

  • Union Jack loves on Sandy

    Sunny and Seventy at The Crossing tonight, with 8 HIM’s eager to shake off the workday. Welcoming FNG “Ian” to the PAX, YHC decided a well rounded beatdown was in order. Here’s the synopsis:

    The THANG: 

    WARMERAMA: 

    • Mosey to the grassy slope near the entrance and return to the flag via: Bear Crawl, Lunge, and Broad jump Burpees
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Fetch SANDY from the truck

    COP #1: 

    • PASS THE SANDY 
    • PAX circle up holding Peoples Chair
    • 60-lb sandbag passed shoulder to shoulder around the circle a couple times utilizing a sandbag hand-off technique that goes: shoulder to shoulder, back to back, unload. 

    COP #2:

    • OLD HUNDRED
    • PAX mosey around the church property, taking turns who’s shouldering Sandy, stopping at intervals to complete descending reps 100–>10
    • Exercises were: LBC’s, Rapid Alt Toe Touches, SSH’s, Freddie M’s, 60-sec plank (Reviewing F3 Mission, Credo, 5CP’s), Monkey Humpers, Incline Mericans, Dirty Hookups, Lunges, Burpees

    COP #3:

    • SANDY CARRIES
    • PAX circle up and complete variable core reps OYO while two PAX fireman carry the 60-lb sand bag between them running around the lot and back
    • Return Sandy to truck

    COP #4:

    • BLOCK WORK
    • Collect concrete wall blocks from pile and circle up to complete variable upper body reps

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • SEADOO took the PAX out in Prayer

    NMS:  Awesome work men – this was rapid fire with lots of reps and you guys CRUSHED it! Welcome to UNION JACK (Ian Read), a brother from our church (WEAG), who sports a lovely British accent and is super stoked for F3 to save him from the stress of work, 4 kids, and all the usual life hurdles we all face. Keep putting in the work fellas – and remember your presence is more for the man next to you than for yourself – and we WILL get stronger together! 💪 Yours, DTH

    Announcements (SEE SLACK!)

    • VQ WEEK April 22-27
    • GTE weekend May 3-5

    Prayer Requests:

    • Meatball – M has a new job adding a little stress, and his grandmother’s health is failing

  • Triple, Triple

    As nine determined (including 1 FNG) arrived, they were greeted by a parking lot blanketed with a thick layer of pollen. Undeterred by nature’s seasonal offering, we ventured on. Despite the occasional sneeze and the gritty sensation underfoot, their spirits remained high as they powered through turning the pollen-filled air into a symbol of their commitment to The Crossing.

    COP: Side Straddle Hops, Dead Man Hang, Plank to Merkins, WW2

    The Thang:

    By 2s; Indian Run Mosey to the far corner of the lot.

    COT #1: Dora – Merkins (100), Flutter Kicks (100), LBC (100)

    COT #2: Triple Check to even out the numbers. Side Straddle Hops, CopperHead Squats

    COT #3: Triple Check – Air Chair, Balls to the Wall

    COT #4: Triple Check – American Hammers, Heels to Heaven

    COT #5: Found a field for 2 Sets of 25 Yard WheelBarrow Walks

    Ring of Fire and finished with a final Mosey to the COT.

    Announcements: GROWRUCK coming up, Men’s Fellowship Event at The Crossing Location 4/12.