Tag: The Crossing

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

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……………..

Exciting times at The Crossing with our very own State Trooper REACHER stepping up to Q and both Chaplain and Birdman stepping up to bring an FNG. YHC was asked to write up a brief BB for Reacher, so here’s an effort to recall his completely random and made-up-as-he-went beatdown:

The THANG: 

WARMERAMA: 

• Welcome & Disclaimer
• Various stretches, a handful of merkins, and a run around the parking lot

COP #1:

• Collection of reps including but not limited to squats, merkins, holding elbow plank, and partnered up for PLT’s

COP #2:

• Triple up for a few cycles of derkins with feet resting on planking partner’s back and timer running a big loop

COP #3:

• Run down the hill and partner up for a few rounds of wind sprints up the hill, walking down, then a few rounds of bear crawls up the hill and walking down

COP #4: 

• Calf raises to exhaustion on a curb (Chaplain for the win), while those tapping early plank for the SIX

COP #5: 

• Mosey up to a grassy area for carious reps including WWII’s, LBC’s, and others – sometimes called IN CADENCE
• F3 REVIEW BY DTH – PAX hold squat while we review the Mission, Credo, and 5 Core Principles

COP #6: 

• Back to the hill for lunges up and walk down, then backward lunges up, and probably other stuff I’m forgetting

BTTF:

• A few minutes of stretching

COT:

• Counterama # 7
• Namerama – Welcome GRIDLOCK and DU HAST
• Announcerama (see Below)
• BOM Prayer

NMS:  Reacher says he was glad for the opportunity to lead, and enjoyed flying by the seat of his pants to come up with a decent whooping for our two FNG’s. Chaplain’s FNG David works in engineering for traffic control – welcome GRIDLOCK! Birdman’s FNG is a young man working in politics and loves history and philosophy and speaks fluent German – welcome DU HAST! (some of you may remember this famous song by Rammstein). Way to put in the work fellas! Keep posting! 

Announcements (SEE SLACK!)

• Monthly: Breaking Bread, Bridge
• 11/23 Alamo Chili Cookoff
• Thanksgiving Convergence 0700 at Mary
• 12/6 Father Daughter Dance