Tag: The Crossing

4 HIM took the challenge of posting for a House Party Q with little to no running involved. 70 and sunny conditions as usual. Here’s what went down.

Slow mosey around the parking lot and circle up for warmarama which consisted of arm circles, helicopters, dead man hang, merkins and WWII’s.

COP 1 – 4 corners, prostitute style but instead of repeating the exercise on the way back, we did 3 burpees. Exercieses were 10 hand release merkins, 20 flutter kicks, 30 monkey humpers, and 40 SSH’s.

COP 2 – Quadruple check with bicep curls, shoulder press, bent over rows. “Runner” does 100 toe taps.

COP 3 – Various exercises with little to no break in between sets to keep that heart rate up. Exercises included Opus, Hoe Downs, Toe Taps, WWII’s and merkins

BTTF with less than a minute to spare – 5 burpees to close out

Names, Numbers, YHC took us out.

Wasn’t exactly sure what to do since running wasn’t going to be an option for YHC but it turned out to be challenging. Great work by all the Pax! Thanks for letting me lead fellas!

House Party

Apologies, This is coming exactly 8 days late. And I see I lost the “bet” with Chaplain about whether I’d get the backblast from last week in before him.

This was my VQ and it was more of a running focus.

Five warm-up exercises, each a 10 count:

1. Arm circles
2. Ukrainian soldiers
3. cherry pickers
4. merkins
5. LBCs

Ran four laps around the church parking lot, stopping at four corners for four different exercises and a 100m sprint at one stretch of each lap. The exercises were:

1. Merkins 25
2. Diamond Merkins 15
3. Carolina Dry docks 30
4. Squats 30
5. 50 m Bear crawl
6. 50 m lunges
7. 50 LBCs
8. 50 Double count flutters
9. 1 minute wall squat
10. 1 minute plank
11. 25 merkins
12. 25 WW2 sit ups
13. 30 Freddie mercuries
14. 50 calf raises
15. 25 wide arm Merkins
16. 30 Carolina dry docks

While we eagerly await the 5/7 VQ Backblast from Birdman…….Another workout took place! Here is a brief summary for your viewing pleasure.

Mosey a couple laps around the upper parking lot and then commence with Warm-Up:
Don Quixote’s, Helicopters, No Tap Jazzercise, Ukranian Soldiers, Crab Cakes, LBC’s, Mario Jumps, Mummy Kicks, Hillbillies. Might have missed a couple

Mosey to the field for Exercise One: Triple Check
Curls with stump, One hand overhead press with block, run to the debris pile and back

Exercise Two: Leg Blast
100 Monkey Humpers, 75 Calf Raises, 50 Squat Pulses

Mosey to the back of the Church for Exercise 3: 4 Corners
10 Burpees, 25 HR Merkins, 50 Dips, 75 Shoulder Taps

To the Portico for Exercise 4: Ab Blast
100 oblique LBC’s, 75 Flutter kicks (double), 50 knee raises, 25 Crunch Frogs.

Mosey to the grass hill for Exercise 5: Crab Train
Line up for Reverse Crab Walk up the hill. Man in back does 5 merkins, then runs to the front of the line. Made our way back to the flag.

Exercise 6: 3 minutes of Broga. Hit the hips and other major muscle groups.

YHC took us out

Final Thoughts: It was wet and rainy evening at the Crossing – but no shelter was offered. The PAX did a great job pushing through. Excellent to see House Party back out battling through some knee pain. As always, it was a pleasure to lead.

SYITG

A trio of Crossing regulars hit the increasingly hot pavement of WEAG at 6pm sharp. The following is a brief summary for your viewing pleasure.

Mosey to the back of the church for Warm-ups:
Helicopters, Side to Sides (??), Imperial Walkers, Copperhead Squats, Freddy Mercuries, Heals to Heaven, Mario Jumps, Karaoke, Lunge Walk.

Exercise One: On the hill – Clockwork Merkins, Clockwork LBC’s

Exercise Two: Century Classic Homage – Run around the church and stop for 100 count exercises at various points. Calf Raises, Squats, Oblique LBC’s, Toe Taps, Side Straddle Hops, Moroccan Night Clubs, Shoulder Taps. I may have missed a couple

Exercise Three: Triple Check with HR Merkins, Jump Squats and a runner.

Seadoo took us out with some inspiring words

Final Thoughts: Excellent work by all on this hot and humid evening! Broadway and YHC filled the air with nervous mumble chatter about the Century Classic………But we got this! Great to catch up with these guys, as always.

SYITG.

Dreams of a Birdman VQ were squashed by flu like symptoms……..But your boy Chaplain was here to pick up the slack. Here is a brief summary for your viewing pleasure.

One Mile Run
10 burpees
100 LBC’s w/medicine ball
50 Hand release merkins
50 Grow Ruck Sit-ups

1/2 Mile Run
10 burpees
50 Heels to Heaven
75 Carolina Dry Docks
50 American Hammers w/medicine ball

1/2 Mile Run
10 burpees
50 leg lifts
50 Merkins
50 WWII’s w/Medicine Ball

One man COT and that is a wrap

Final Thoughts: The asphalt at the Crossing is starting to heat up – looking forward to some more brutal workouts this summer. Meatball stopped by and offered some encouraging words during one of the sets…….including the backblast title. Praying for a speedy recovery for Birdman and everyone else struggling with illness and/or injuries.

SYITG.

A trio of WEAGers for the latest edition of The Crossing………F3 RVA’s premier 6 pm workout.

Mosey to the back parking lot for warmups: Copperhead Squats, Helicopters, Don Quixote’s, Alabama Prom Dates, Heels to Heaven, High Knees, Butt Kicks, Karaoke.

To the Upper Parking lot for Exercise One:

4 corners prostitute with 10 Spiderman Merkins, 20 Merkins, 30 Carolina Dry Docks, 40 Werkins.

Exercise Two: No Corners (lap around the parking lot) – featuring lunge Walk, Side Lunges, Crab Walk/Bear Crawl, Reverse Lunges

Exercise Three: Ab Challenge with LBC’s, American Hammers, Crunchy Frogs, Grow Ruck Sit-ups, Flutter Kicks.

Cool down with some Moroccan Night Clubs and Raise the Roofs.

BTTF – YHC took us out

Final Thoughts: The 4 corner prostitute with all Merkins is always a crowd favorite. Very excited about Birdman’s VQ coming up next week at this very location! I would definitely recommend checking that one out, and would expect a strong dose of running/cardio. Excellent work by the PAX this evening.
SYITG

With no one on the Q sheet – everyone got a chance to shine at The Crossing. Here is a brief summary for your viewing pleasure.

YHC handled the warm up: Side Straddle Hops, Helicopters, Ukranian Soldiers, Hand Release Merkins, Carolina Dry Docks, American Hammers, Heels to Heaven. Still had my medicine ball from Twin Team last so week so we did an Indigenous Peoples run with Power Slams around the perimeter of the church.

Pass the Q to Broadway for partner shoulder presses with one man running around the parking lot and back. Mosey to the lower parking lot for 11’s with Flutter Kicks and WWII sit ups.

Seadoo lead us in some wall exercises: People’s Chair with varying arm circles and merkins in between sets.

Birdman elected for 4 sprints – out and back with 20 Merkins in between. Ouch.

Our newest addition to the team, Ghostbuster, lead a run around the church with varying exercises: Broad Jumps, Burpees, Worlds Greatest Stretches, WWII sit up.

Wrapped things up with 2 minutes of medicine ball bounce passes.

Seadoo took us out

Final Thoughts: Strong work by Birdman and Ghostbuster dipping their toes in the
Q pool for the first time! Also, it had been a minute for Seadoo. Broadway continues to be an innovator with his military style partner workouts. A great time was had by all!

SYITG

A nice day for a stroll: five gents began with a light warmup consisting of 20 Don Quijote’s, 20 Ukrainian soldiers, a chest and hamstring stretch, concluding with 20 Merkins. Our workout took us around the AO twice with measured stops where we executed 20 Merkin’s, 20 WWIIs, 20 wide arm Merkins and 20 flutter kicks after which we incrementally held our feet up at 6 and 18 inches for approximately one minute. 20 buddy assisted elevated sit-ups, 20 buddy assisted elevated Merkins, a 100m sprint, traced the parking lot lines, 20 elevated Merkins, 20 elevated sit-ups, 10-1 Man killers, 20 WWII’s, 20 wide on Merkins, 20 elevated rock sit-ups, And 20 flutter kicks.
Everyone, please welcome Ghostbuster to F3.