Tag: The Crossing

West End Assembly of God

  • 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

  • Embracing the Squelch

    7 holy rollers crossed the river to take a ride on the DTH pain train. Conditions were moist, and the PAX embraced suck, ahem, squelch in the following manner:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the parking lot a few laps and then circle up
    • Welcome & Disclaimer
    • Prolonged set of Variable IC Reps to get the muscles warm top to bottom
    • During plankorama, review the F3 Mission, Core Principles, and Credo

    COP #1: 

    • PARKING SPACE ESCALATOR
    • Bear Crawl between lines, stopping to complete merkins, ascending 1–>10
    • DE-ESCALATOR
    • Crab Walk between lines, stopping to complete Crab Cakes, descending 10–>1

    COP #2:

    • FIFTIES 
    • Mosey all the way around the campus, stopping for interval reps – first to complete 50 calls a stop and the PAX mosey on
    • Donkey Kicks
    • Cone Press
    • WWII’s
    • Incline Mericans
    • Monkey Humpers
    • SSH’s

    COP #3:

    • Mosey back up to the annex lot
    • LINDSEY
    • Heels to Heaven 10–>30
    • Carolina DD’s 30–>10

    Mosey BTTF:

    • Final Countdown Pain Train Holds – Low Plank, Low Squat, Canoe

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Solid effort put in by the PAX! The de-escalator crab&cakes took the cake on difficulty. Have had fewer numbers the last two weeks with inclement weather, but we have a good number of newbies still learning about F3, including the fact we’re there regardless of weather. They’ll be back. The Crossing is a strong AO, and we haven’t even began to scratch the surface of recruiting the men of WEAG. Speaking of recruiting, we have yet to see a WestHo veteran show up… who knows, maybe they need a little more light and will appear with the daylight savings time change. Keep posting brothers! ~DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Family illnesses and issues

  • Is this miserable or fun?

    5 brave HIM made their way to The Crossing for a House Party beatdown in the pouring rain. Here’s how it went down.

    Circle up for COP which included arm circles, Ukrainian soldiers, merkins, copperhead squats and flutter kicks.

    Indigenous peoples run around the perimeter of the church with the last man doing 3 burpees

    4 corners which included 15 merkins, 30 squats, and 45 monkey humpers.

    Line up for suicides by running down, bear crawling, and lunge walking while doing various exercises at each line. Last round of suicides was cut short to add a round of man killers.

    Finish off with a ring of fire with each Pax leading an exercise in cadence.

    Numbers, Names, YHC took us out.

    Its hard to say if posting in the pouring rain is really miserable or really fun. Regardless, its something about getting out there and doing the hard things with the pax that makes it worthwhile.

    Thanks for letting me lead tonight,

    House Party

  • That’s not a “U” if you cut through.

    YHC has taken his time to get to this point but it was my time to lead the PAX. Ready or not. 12 PAX including 3 FNGs joined us for the evening VQ. Heading into parking lot traffic we detoured to our first stop in the North Lot.

    Introductions, and then settles some nerves while doing Arm Circles, Ukrainian Soldiers, Alabama Prom Dates and LBCs. Time to avoid more parking lot traffic…

    COT #1: 11s around the North Islands. Cut Through if needed to keep up with the PAX. Hand Release Merkins paired with Squat Jumps.

    COT #2: Mosey to the Lower Lot, Partner Up and Dora. 100 Heels to Heaven, 200 Flutter Kicks, 100 LBCs. Lost FNG Sky Hook in the process who headed in for practice.

    COT #3: Mosey back to the North Island for some “Island” Crab Crawls. Last One does a Merkin and runs to the front. Then Reverse Direction.

    Finished Time with Dead Man Hang and Andy Dufresne, what a pairing.

    Thanks for all the support for this VQ. Turning it around in 12 hours to Q another with the SOJ.

    Announcements: GROWRUCK and find another AO during the week.

  • Just Like Clockwork

    A dirty dozen did exactly what you do at the West End Assembly of God. They assembled, ready to be washed by the water of an NTB beatdown. For five of the PAX, this was their second post of the day!

    According to the children hecklers on the playground, here’s what happened at the third iteration of The Crossing:

    WARMARAMA

    • Welcome, Mission Statement, Disclaimer
    • Various IC movements with the Epic Sax Guy track on loop to keep us moving to the beat. SSH, Jazzercise, Don Quixotes, Merkins, LBCs, Reverse Snow Angels, Dead Man Hang…

    COP #1: Touch a Tree

    • Touch 10 trees and return to the center for 10 Peter Parker merkins. Repeato decreasing the reps and always finding new trees.
    • Mosey to the grassy area in the middle of the parking lot for the main event.

    COP #2: Clockwork

    • Partner up and get the tunes blaring. Fan out to find the 12 exercises written down on notecards around the WEAG parking. Once an exercise is completed, return to the center for burpees, working from 12 down to 1.

    Numbers/Names/Announcements/Prayer – YHC took us out, pumped to get to share a good beatdown with a new PAX as well as some solid F3 HIMs. Respect to DTH, Chaplain, House Party, and Broadway for getting in a second hour of work today following this morning’s coupon ruck.

    Next Week at The Crossing: Meatball VQ!

  • 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!

  • Taking New Ground

    YES YES YES!!! This was long overdue, but RIPE for the season. RVA’s newest AO, The Crossing, kicked off tonight with a bang as 15 PAX converged on the grounds of West End Assembly of God (WEAG) that sits off Parham Road just north of the river. Yes, some SOJ studs invaded WestHo turf, but who knows, maybe the OG West Enders will come out sometime and like it! Either way, there are a LOT of brothers in our church community that are prime for headlockin’. Here’s how we introduced tonight’s new guys to F3:

    The THANG: 

    WARMERAMA: 

    • Mosey down to the lower parking lot for parking space tracers, then moseyrama back up to the shovel flag and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Indigenous People Run all the way around to the South parking lot
    • TRIPLE CHECK
    • P1 – Dips
    • P2 – WWII’s
    • P3 – run to end of lot and back

    ELBOW PLANK INTERMISSION:

    • Review the F3 Credo, Principles, etc

    COP #2:

    • CHAPLAIN handed the Q
    • He called for ELEVENS with Mericans and Jump Squats
    • Await the Six with ABC’s
    • DTH receives the Q back

    COP #3:

    • Move around the back of the church and find a wide stretch of brick for a bit of WALL WORK
    • Hoedowns x10 IC
    • Donkey Kicks x20 IC
    • …maybe one other thing?

    COP #4:

    • Mosey back up to the Annex Lot and circle up for EYE OF THE TIGER
    • SSH’s for the duration of the 4 minute song, dropping for a Burpee every 15 seconds (=16 burpees) using the EMOM timer

    COT:

    • Counterama #15  (x5 FNG’s)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Chaplain and YHC have experimented a couple different times in the past hosting an OTB workout at our church, but nothing stuck. Now this season in particular has primed The Crossing perfectly for a successful launch. We’ve had brother PAX at WEAG for years (Don Draper, Roger Roger, Seadoo, Fresh Prince, Floppy Disc, etc), but some new (and very active) additions in Broadway, House Party, and Meatball have really strengthened our WEAG presence. Also, without another PM bootcamp in all of RVA, the church location is fairly central for many PAX in F3RVA who’d like a solid midweek after work option. All that said, we had great numbers for our kickoff and expect to grow quickly as a number of HC’s were ultimately unable to come tonight but plan to make it out soon. Praising Jesus for the opportunity to bring the F3 brotherhood to our church community, and SO SO SO thankful for Chaplain and the others standing with YHC to get it going. We are taking NEW GROUND! Chaplain has the Q next week so come on out! Yours, DTH

    Announcements (SEE SLACK!)

    • Coffeeteria at Einstein Bro’s after the Forge tomorrow
    • DTH is gonna do a Pre-FrozenTriangle ruck with some others on Saturday – meet at Dogpile at 0600
    • Register for GrowRuck!

    Prayer Requests:

    • Birdman’s M Traci recently diagnosed with depression
    • Hangman’s sister and mom with health issues
    • Kimura’s dad with prostate cancer