Tag: The Crossing

Four beatdown enthusiasts converged at the Crossing having just heard Broadway was no longer able to Q, so YHC offered up a Warmerama and then hot potato. Of one accord, the PAX achieved beatdown glory in the following manner:

The THANG: 

DTH – EXTENDED WARMERAMA: 

• Mosey loop
• Bernie loop
• Circle up, Welcome, Disclaimer
• Warm-up Reps IC including jump squats, don quixotes, ukranian soldiers, and imperial squat walkers
• LIFO FIGO arrives and the PAX embraces a “no man left behind” redo
• Mosey loop
• Bernie loop
• Circle up, Welcome, Disclaimer
• Warm-up Reps IC the opus, DQ’s, smurf jacks, tempo merkins, ranger merkins, dancing bears, crab cakes, WWII’s, cross-X crunches, heels to heaven, oblique LBC’s each side, and high flutters
• Stretch

CHAPLAIN’s QUAD CHECK:

• Mosey down to the wall
• PAX-1 jumping wall slappers
• PAX-2 Wallabama Prom Dates
• PAX-3 donkey kicks
• PAX-4 timer runs distance and back

BIRD MAN 4-CORNERS:

• Mosey to back lot
• x20 Merkins
• x25 Carolina Dry Docks
• x30 WWII’s
• x35 Squats

FIGO FINALE:

• Indian run BTTF
• Circle up for variable core reps
• Down lot via butt kickers
• Return via High knees
• Other reps and stretch to finish 

COT:

• Counterama # 4
• Namerama
• Announcerama (see Below)
• BOM Prayer – lifted up Chaplain’s son Jake with a bad concussion

NMS:  This was a high rep, high energy, fantastic fat burner of a beatdown. Well done on the hot potato gents. Twas savored with relish. We’ll catch Broadway for another Q soon. Yours AYE! ~DTH

Announcements (SEE SLACK!)

• Weekly Forge Coffee + QSource
• 3/7 10am Latinos Food Bank
• 3/7 NOS OTB RUCK 
• Monthly: Breaking Bread, Bridge
• SEPT 26 GROW RUCK!

Twas a warm rainy dusk that YHC found himself alone at The Crossing questioning whether the solo glory would be his to earn, or if perhaps the emotional headlock of true brotherhood would win the day. Then, the unmistakable mean mean stride of Chaplain crossing the glistening hardtop caught YHC’s eyes and heart. Piercing the rainy gloom he cried “YYYAAAAHHHHHRRRRGGGG” – a true warrior’s battle cry defying the very gods of rain and thunder, and YHC knew, he was not alone to honor the Credo this night! Rain or shine, this PAX of two was bound for greatness. 

The THANG: 

QUAD-WARM -RAMA: 

• 1800 hit, and the daring duo made a handsome mosey lap to then circle up for a simple warmerama with stretching and reps
• Headlights… FIGO inbound with M and 2.0’s, so the 2-PAX moseyed to the front of the church, and hallooed our #3 
• BTTF and circle up for more stretching and reps
• Headlights…. HOUSE PARTY enters the scene, and it’s like a halo of light around the mountain of a man from the rain-shine
• Another mosey in honor of #4, followed by a few IC reps and stretches
• Welcome & Disclaimer
• Will we spend the entire evening welcoming LIFO PAX or actually launch into COP’s?!? 

COP #1:

• MAKE AMERICA HEALTHY AGAIN (MAHA) – The PETE & BOBBY CHALLENGE
• Pete Hegseth and RFK Jr have issued a fitness challenge to America – complete x50 pullups and x100 pushups within 10 minutes, doing so with excellent form
• CHAPLAIN and YHC accepted the challenge while HOUSE and FIGO alternated Burpees with Runs
• Challenge CONQUERED by the 7 MIN mark, and that with the distraction of our 5th PAX member, and FNG, arriving. (He joined House & Figo for their burpee-palooza.)
• FYI – Apparently completing the MAHA P&B challenge within 5-6min is the high bar goal to aim for. 

COP #2: 

• MARY – PAX enjoyed about 6min lying in the rain water doing Flutters, APD’s, Heels to Heaven, and more

COP #3:

• HOMING THE POLES
• The PAX were directed to the back field where they found REACHER’s x7 telephone pole segments lined up and ready to go for a walk
• YHC + Figo/FNG carried the single long 12’ pole while Chap and House wrestled a massively girthed 6’ segment on their shoulders
• Circumnavigate the back field, complete shoulder press reps, and the place the logs onto a log platform YHC had prepped
• Run back around the field and shoulder the next poles – TClaps to House taking his own pole single-handed while to other 2-PAX each shared a log to carry around the field to the pile, then run back
• Final round – x3 on a heavy one, x2 on the other, walk around the field, pole curls IC, then stack em up with the others

COP #4:

• VARIABLE MOVEMENTS
• PAX exit the field and traverse the Annex lot alternating Bear Crawl with Lunges
• Line up on the sloped lot for sprints
• 50% down
• 100% to the top
• 50% down
• 100% BERNIE to the top
• 75% down
• 75% karaoke to the top
• maybe other iterations…

Mosey BTTF:

• PLANKORAMA REVIEW – the F3 Mission, x5 Core Principles, and Credo

COT:

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

NMS:  YHC wasn’t expecting a steady rain this evening, and honestly wasn’t sure if anyone would show. Nobody had signed up for the Q by the afternoon but as YHC is closing in on 500 officially documented Q’s, no reason to slow the roll. Needless to say it was entertaining to complete multiple warmeramas for each late-arriving PAX, and then the kicker of an FNG was awesome! That makes TWO FNG’s in one day after “STAG” joined the Ruckhenge PAX this morning. YHC takes no credit expect to have influenced the headlockers to EH as they should. “ROSSI” is the name of a famous motorcycle expert revered by our FNG “Johan” (from Venezuela) who is a coworker and friend of FIGO and has been playing indoor futsol on Monday nights with us at WEAG. He was over the moon to be welcomed into F3 and can’t wait to be back! Super grateful to be a part of all this. Yours AYE! ~DTH

Announcements (SEE SLACK!)

• Weekly Forge Coffee + QSource
• 2/21 Part 2 of Frozen Triangle
• 3/7 10am Latinos Food Bank
• 3/7 NOS OTB RUCK 
• Monthly: Breaking Bread, Bridge
• SEPT 26 GROW RUCK!

6 faithful members of the Crossing Crew gathered at WEAG for another evening of first F. The following is a brief summary for your viewing pleasure:

Couple of mosey laps around the parking lot while we waited for stragglers.

Warm Up: Jazzercise, Imperial Walkers, Apple Bottom Poppers, Double Tap HR Merkins, Heels to Heaven, Alabama Prom Dates, Knee Pulls, Mario Jumps, Reverse Mummy Kicks, Lunge Walk, No Cheat Broad Jumps.

to the back of the church for Exercise One: Storm of the Century.

Pretty much an eye of the storm: 5 burpees whenever you return to the “eye”. 6 stations with 100 count exercises: Merkins, Squats, Monkey Humpers, Side Straddle Hops, Flutter Kicks, Mountain Climbers.

Mosey to the wall for Exercise Two: Worlds fastest triple check: Runner, Balls to the Wall, Hoe Downs.

Back to the flag for some Mary featuring ab exercises. Figo even introduced a new move that will now be called Figo’s. Kind of a mash up between a V-Up and WWI sit-up.

Numbers, Names, Announcements, Prayer Request, and YHC took us out.

Final Thoughts: Excellent effort by the PAX this evening! Birdman is expecting his first child and will be announcing the gender on Monday. Lots of great parenting war stories following COT. Until next time………………

Q planted the shovel into handy ice mound on the South side of the AO. PAX rolled in, some on time, others LIFO. Variable movements. No reps called in cadence. Eventually a disclaimer and stretching. Implements of Woe conveniently planted adjacent to the Q’s truck – 50# ruck (thx Snip), 40# ruck, 30# ruck, 30#KB, and the mobile pull-up station. PAX moved between completing OYO reps (modify to whatever, however, just keep moving) with various other movement breaks and a DORA to eat time and break from the Woe. Temps dropping. Steaming HIM’s forged in pain and endurance. Deeply good to have Figo back in the mix. Gratitude shared and a perspective that sometimes a closed door is God’s loving way to show us the path He wants us to go. He is good all the time. Yours AYE! ~DTH

COT:

• Counterama # 6
• Namerama
• Announcerama (see Below)
• BOM Prayer

Announcements (SEE SLACK!)

• Weekly Forge Coffee + QSource
• 2/7 Frozen Triangle
• 3/7 NOS OTB RUCK 
• Monthly: Breaking Bread, Bridge
• SEPT 26 GROW RUCK!

With no Q on the books and Chaplain already completing 7 workouts today, YHC decided to take the reins and figure something out. Here’s what went down.

Mosey around the parking lot and circle up for warmarama with SSH’s, Helicopters, Arm Circles, Imperial Walkers, Merkins, and WWII’s

Mosey around the perimeter of the church, making stops to perform exercises. We made 2 laps and stopped for HRM’s, Burpees, Hoedowns, Donkey Kicks, Dips, WWII’s, Flutter Kicks, Freddie Mercurys, Shoulder Taps, LBC’s. All exercise were completed in cadence.

Next a quadruple check with Merkins, WWII’s, Monkey Humpers and the runner running down to the end of the parking lot and back.

We finished with APD’s and Heels to Heaven.

Nice work by all the Pax. The only plan was that we kept moving. We had the pleasure of hosting Soul Glo from F3 Nashville. Got his name due to his hair. He works for the Fed and is in town for work and leaving out tomorrow morning. Prayers for his family in his absence and for safe travels back to Nashville.

Thanks for letting me lead,

House Party

6 strong for the latest edition of The Crossing – F3 RVA’s premier 6pm workout. Here is a brief summary for your viewing pleasure:

Mosey lap around the parking lot, mixed in some side shuffles, Bernie Sanders, Mummy Kicks, etc.

Warm Up: Jazzercise, Helicopters, Ukranian Soldiers, Hand Release Merkins, Freddy Mercuries, Rosalitas, Hello Dollies, Heels to Heaven. I might have missed a couple.

To the back of the parking lot for Exercise One: Partner Ups:
Partner Leg tosses: 2 sets
Partner WWII Sit ups : 2 sets
Human Decline Merkins: 2 sets
Partner Alabama Prom Dates – demo only
Partner Dips 2 sets
Booyah Burpees
Wheelbarrow Carries across the parking lot

Mosey to The Wall for Exercise 2: Triple Check
Donkey Kicks, Balls to the Wall, Runner

Exercise Three: Ab Circle. PAX pick and lead an exercise:
Flutter Kicks, WWII Situps, Romeo’s, Heels to Heaven, LBC’s, one other.

Back to the flag and time is called!

COT with YHC taking us out.

Final Thoughts: It was great to see Romeo back out for the second straight week. He even created an exercise! Keep posting. I have periodically heard jokes about doing Partner Alabama Prom dates – well tonight, we gave them a shot. It was an epic failure as YHC could barely thrust my groin off the ground. Might have to go back to the drawing board on that one.

10 HIM’s arrived to the sound of Reacher’s chainsaw preparing the implements of woe, and this PAX put in some serious “Phone Time,” which Reacher tells us is what his drill instructors called BUDS-style telephone pole PT. Here how DTH & Reacher welcomed the FNG “Romeo” and delivered the PAX a healthy dose of sanctifying pain: 

The THANG:

DTH WARMERAMA: 

• Mosey lap the upper lot and circle up
• Welcome & Disclaimer
• Prolonged DTH warm-up Reps IC with variable stretches mixed in and finished off with a run down the hill and Bernie back
• Included Review of F3 Mission, Credo, and Five Core Principles 

REACHER’s PHONE TIME:

• PAX mosey to the pole pile
• Reacher provides a brief explanation for safe handling of the poles and PAX choose their pain pole – a 12’ with 4 guys, a 10’ heavy with 4 guys, and a 5’ with 2 guys
• x10 Reps Overhead Press to Alt Shoulders
• x10 Squats holding Pole to Chest
• Shoulder carry poles to grass area where PAX take turns under the 12’ pole for x10 Pole Press reps
• Shoulder carry poles again to other side of lot and complete x10 more Overhead Presses
• Shoulder carry poles a ways back to Upper Field and pile up

DTH WALLORAMA:

• Mosey down to the church and stretch out pole-sore muscle groups
• Hoedowns x10 IC
• Leg Raises x15 OYO
• Hoedowns x10 IC
• Leg Raises x15 OYO
• Donkey Kickoffs – escalating up to 15 reps

VARIABLE MOVEMENT MOSEY BTTF:

• Karaoke both ways, High Knees, Butt Kickers, Bear Crawling, Crab Walking, Lunges, Broad Jumps, and last stretch via Bear Crawl
• Circle up for 2 Min of Mary

COT:

• Counterama # 10 (with a tardy Du Hast just showing up from work in time to join us for COT)
• Namerama – welcome ROMEO!
• Announcerama (see Below)
• BOM Prayer

NMS:  Solid larger PAX tonight for a combo-Q courtesy of YHC and Reacher. We had all thought he was joking about bringing some “toys” for his part of the Q – we now all have a very different level of expectation with Reacher, and a very new definition of “toys.” The PAX will be glad to hear we decided after the workout to chainsaw that behemoth 10’ pole into two 5’ pole segments. Reacher invited any/all Crossing Q’s to feel welcome to use the pile of poles anytime. Yaaay. A big warm welcome to William Sutton who attends our church and has been riding the fence about attending F3 for quite some time, but he is ALL about coming back! Nickname came from his name William —> Shakespeare —> Romeo. Super solid dude and great addition to our PAX! Also great to see Slider back out after a long hiatus – welcome back brother. Let’s keep these bigger numbers going! Yours AYE! ~DTH

Announcements (SEE SLACK!)

• Dry January Ongoing
• Forge Coffeerama w QSource discussion
• 2/7 Frozen Triangle
• Monthly: Breaking Bread, Bridge

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