Tag: The Crossing

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

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

6 HIM decided there was no better way to spend their evening after a long day of work than a workout at The Crossing. Here’s what went down!

Mosey around the parking lot then circle up for Warmarama which included:

Helicopters, Cherry pickers, Ukrainian soldiers, Imperial walkers, Tempo Merkins, WWII’s, all in cadence.

COP 1

4 corners…of Death

7 Rounds of exercises, doing the same exercise each round with descending repetitions.

Merkins: 40, 30, 20, 10

Squats: 30, 20, 10, 5

Flutter Kicks: 60, 50, 40, 30

HRM’s: 20, 15, 10, 5

Monkey Humpers: 40, 30, 20, 10

LBC’s: 50, 40, 30, 10

Burpees: 8, 6, 4, 2

COP 2: Triple Check

Bicep curls, shoulder press (each with bricks) while the timer does 20 WWII’s

Mosey back to the flag to finish off with 50 flutter kicks in cadence.

Names/Numbers/YHC took us out

Chaplain once told me if you add, “Of Death” to a workout, it makes it sound extra brutal but the workout was no match for the Pax. Everyone killed it. Glad to see Blues Clues back out for his second week in a row. Keep posting brother! YHC hit 500 post last week. Just wanna say thanks to all the Pax for the motivation and the support over the last 3 1/2 years.

Thanks for letting me lead,

House Party

The Crossing regulars welcomed the latest FNG-de-DTH in style, taking to the lush upper field for a fun ride down memory lane. Many a reader will be hard pressed to remember the last time they experienced these Exicon relics, if ever. Please take notes and share the love with your own PAX. 

The THANG: 

WARMERAMA: 

• Mosey back to the field and circle up
• Jesus Beats Remix starring Forrest Frank
• Welcome & Disclaimer
• Warm-up Reps IC – including a few throw-back oldies

COP #1:

• Partner up for B.O.M.B.S.
• Teams complete (like a Dora) the following cumulative reps while alternating a run down the field and back
• x25 Burpees
• x50 Overhead Press holding Low Squat
• x75 Merkins
• x100 Big Boy Sit-ups (WWII’s)
• x125 Squats

F3 PLANKORAMA REVIEW – The Mission

COP #2:

• Line up for SHE HATE ME
• PAX traverse the field via 20 lunges, stopping for x10 Groiners and x10 Merkins from one end to other (two reps down and two back)

F3 PLANKORAMA REVIEW – x5 Core P’s

COP #3:

• Circle up for THE CIRCLEBURP
• Pass a burpee around the circle while rest of PAX are completing a given exercise
• x5 Rounds – Al Gore, SSH’s, Lunges, Shoulder Taps, Flutters

F3 PLANKORAMA REVIEW – The Credo

COP #4:

• Line up behind DTH for The BATAAN DEATH MARCH
• PAX Lunge walk while last man completes x3 burpees and runs to the front
• Down the field and back for all PAX to have a turn

COP #5:

• Circle up on your SIX with heads at the center for GUANTANIMO
• PAX jump up in succession to run around the circle either tossing legs up or throwing them down, while supine PAX keep the legs straight and off the ground
• 2+ rounds completed

Mosey BTTF for a few extra reps and COT:

• Counterama # 7
• Namerama – welcome BLUES CLUES!
• Announcerama (see Below)
• BOM Prayer

NMS:  Beautiful weather for a bootcamp, keeping the PAX localized to the field for the sake of a few Clydesdales and a quickly-exhausted FNG. Big welcome to Jeremiah Blue, nicknamed BLUES CLUES! He’s been a faithful brother in YHC’s Bible study since recently accepting Jesus as Lord and Savior. Let’s pray he keeps seeking the fitness, both physical and spiritual! Yours AYE! ~DTH

Announcements (SEE SLACK!)

• Iron Pax at Timberwolf & Lumberyard
• Monthly: Breaking Bread, Bridge
• 10/2 NOS Meeting, 8pm at DTH’s
• 10/3-5 GrowRuck in Cary NC
• 10/4 Handicap Ramp Build (see Gomer)

4 men avoided the dreaded evening fart sack. and posted at the latest edition of The Crossing. At 630pm, it was time to get swole.

Warm Up – lap around the parking lot, then circle up for Side Straddle Hops, Elbow Punches, Don Quixotes, Imperial Walkers, Big Claps, Plank Jacks, Mountain Climbers, LBC’s, Heels to Heaven, etc.

Mosey to the field for Exercise One: Mostly Block Circuit
Arms – Burpees, Merkins, Upright Row, Curls, Overhead Press – last 3 with blocks.
Legs- Calf Raises, Sumo Squats, Lunges – all with blocks, Jump Squats
Abs- LBC’s, Flutter Kicks, WWII’s, American Hammers – with blocks.

Mosey to the Hill for Exercise Two: The Beast (6 stops, 6 reps, 6 rounds)
exercises included Merkins, WWII Situps, Bobby Hurleys, Rosalitas, Ball Dippers, Mike Tyson Merkins

Finished exactly on time!

Banksy took us out

Strong effort by the PAX on a hot and humid night! It was great seeing Bansky back out. Birdman pushed the pace, as usually. House was looking jacked after the block work. As usual, a good time was had by all.

SYITG