Tag: The Crossing

West End Assembly of God

  • NOOOOOOOOOO!!!!!!!!!

    No PAX at 6pm!……..But the show must go on. Here is a brief summary for your viewing pleasure.

    Mosey lap around the church complex (around 1/2 mile)
    Warm Up: Side Straddle Hops, Ukranian Soldiers, Arm Circles, Lunges, Copperhead Squats, Don Quixote’s, Hand Release Merkins, LBC’s, Side LBC’s x2.

    To back of the Church for Exercise One:
    Self Triple Check with Dips, WWII’s Sit-Up, Run around the parking lot.

    Exercise Two: Lt. Colonel Dans: 6 lunge walks followed by 10 squats. Repeat around the perimeter of the back parking area.

    Mosey back towards the flag for Exercise Three: Victory Hill: Bear Crawl Edition. Bear Crawl up the hill, jog back down. Completed 6 sets.

    Ab Explosion to close things out: American Hammers, Crunchy Frogs, Flutter Kicks, Grow Ruck Fitness Test Sit-Ups

    Took myself out and called it a night!

    Final Thoughts: This was the first solo bootcamp of my F3 career! Kind of sucked, but felt a sense of accomplishment upon completion. While doing Dips, I was mocked by the women’s fitness group, who appeared to be rolling 10 deep. Fellas, this simply cannot stand.

    SYITG

  • The HIM’s have Crossed.

    Seven swarthy travelers crossed paths in the last light of day, banded together to conquer hard stuff, then each left their way, all the better for it. Here’s what happens when the Good Doctor doesn’t plan anything but the creative juices are flowing…

    The THANG: 

    WARMERAMA: 

    • Mosey lap around the Annex lot, with variable movements and then complete x10 Broad Jump Burpees
    • Earn a merit badge carrying pine logs from one area to another to help the church out
    • Circle the lot again and then circle up for the Welcome & Disclaimer, and a very brief set of warmup reps IC …like NoCheat Merkins

    COP #1: 

    • Mosey over to the sloped lot and circle up for some more warmerama…with sprints
    • IC stretch reps called at the top, followed by a run to the bottom and back up
    • Probably ran about 4-5x, plenty warm

    COP #2:

    • Mosey over the the DTH Taco and collect three ruck bags – weight varying 30-45 pounds
    • School circle and pass the rucks left in a slow, core-crunching style mirroring an American Hammer …rucks pass a few times around the circle, then reverso on direction to pass Right for a while
    • Return the rucks

    COP #3:

    • Mosey down to the Wailing Wall for a Triple Check
    • P1 – Donkey Kicks
    • P2 – Dirty Hookups
    • P3 – Run to spank the container and back

    COP #4:

    • Mosey backside of the church to a soft pitch for a Core Beatdown
    • x50 Oblique LBC’s (x25 ea side)
    • x50 Flutters – x15 Low IC, x15 High IC, and x20 low rapid IC
    • Partner up for PLT’s – x25 each

    COP #5:

    • Mosey to the church portico for a leg beatdown
    • x15 Monkey Humpers IC
    • x15 Forward Lunges IC
    • x20 Speed Humpers IC
    • x100 Alt Curb Toe Taps OYO (2-ct)

    COP #6:

    • Mosey to find another soft spot of turf
    • x50 WWII’s – all stop when Q completes

    Mosey BTTF:

    • Elbow Plank it up to review the F3 Mission, 5CP’s, and Credo

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Lifting up DTH&Fam with Missions trip
    • Prayers for WEAG leadership and transitional season
    • Praise for Snap earning a college scholarship to VMI

    NMS:  What a beautiful balmy evening to sweat it out with the finest brothers a man could ask for. The COP’s were truly spontaneous and random but produced a fantastic beatdown all the same. Deeply appreciative for the powerful prayer warriors around our COT sending YHC into the Mission Field. Yours AYE! ~DTH

    http://hendersonsinmissions.blogspot.com

  • You Can Always Count on House Party

    With Wednesday church activities cancelled and freezing rain, YHC was anticipating an empty parking lot. I even arrived 2 minutes late! But of course, House Party was waiting……..Here is an extremely brief summary for your viewing pleasure:

    We moseyed around the perimeter of the church (roughly .6 miles) multiple times, stopping at various locations for exercises. The only one I remember is Dips because we had to clear ice off the benches. No Cadence required.

    Lots of great conversation and 45 minutes of fitness achieved.

    SYITG

  • 4 corners and some weights

    4 Crossing regulars plus a 2.0 came out to see what House Party had in store. Here’s what went down

    Mosey to the lower parking lot for Warmarama

    SSH, Arm Circles, Helicopters, Apple Pickers, Ukrainian Soldiers, Merkins, WWII’s

    COP 1

    4 corners, prostitute style, at the same parking lot – although I’m not a fan of doing this version on church grounds.

    10 hand release merkins, 20 2count flutter kicks, 30 SSH’s, and 40 monkey humpers. 3 Burpees each time we get back to the starting point.

    COP 2

    They wanted Abs, YHC gave it to them!

    Regular 4 corners with 50 WWII’s, 50 Leg raises, 50 2count American hammers, and 50 2count Mt. climbers.

    COP 3

    YHC pops the trunk to grab a few random weights.

    a 45lb plate, a couple 15lb weights YHC rucks with, plus a deceptive kettlebell which may be anywhere from 20lbs – 75lbs, depending on if your actually lifting it, or just looking at it.

    Pax did squats or modified exercises while 1 Pax ran the parking loop.

    Names, Numbers, YHC took us out.

    Halfway through the 1st 4 corners Meatball and Dribble show up and show out. Dribble crushed it while wearing slides! Guess it wasn’t hard enough for him. Great work by all today! The Crossing is a great AO with a great group. If you haven’t come out YHC encourages you to give it a try.

    Prayers for DTH, The M, and the entire family for comfort dealing with a family member with cancer and the fact they have to be away during this time. Prayers for safe travels and peaceful and productive time away.

    Thanks for letting me lead Fellas,

    House Party

  • Chap Hard

    With most of the Crossing crew night fart sacking – YHC and TryHard had to hold down the fort. Here is a brief summary for your viewing pleasure.

    5 minutes of solo running. Various leg exercises across the upper parking lot for warm up: Lunge walks, Karaoke, Crab Walk, Butt Kicks, High Knees, Appalachian Lunge Walks

    Next Exercise: Super Suicide – standard suicide along the length of the complex. Increasing burpees when you get back to the start.

    Exercise Two: Ab Enhancement: 25 pole smokers, 50 American Hammers, 100 LBC’s

    Mosey to the benches for 50 Dips and 10 Burpee+ (Hand Release Burpee with 2 Mtn Climbers and 2 SSH’s at the top.) Might need to work on the name

    Back to the Wall for Hoe Downs, Donkey Kicks w/wall hold, Chicken Peckers

    Back to the Flag for a minute of hamstring stretching

    Final Thoughts: Started this workout solo and got some curious glances from the parking lot walkers. Was grateful to see the DTHmobile roll in. YHC has been dealing with some (minor) heart issues and various psychosocial stressors – very grateful to the numerous PAX who reached out/checked in over the last 2 weeks. Jumping on the Q sheet is always the best way to get yourself back in the groove IMHO. Looking forward to a massive turnout at the Twin Team Lounge.


  • Crossing Over 5th Street

    These five men only worked two muscle groups legs and abs. Four minutes of wall sits in 1 minute intervals, 11 intervals of 20 Hoedowns, 100m Lunge Walk, 20 Squats, 40 Monkey Humpers, 20 Smurf Jacks, 20 Low Slow Squats, 20 Calf Raises, 200m Sprints, 300m Sprints, 50m Karaoke, 50m Butt Kicks. The workout concluded with five minutes of Mary consisting of 20 Heels to Heaven, 20 Alabama Prom Dates, 20 Double Count Shoulder Taps, 20 Double Count Flutter Kicks, 20 LBCs, 20 MTN. Climbers, 50m Bernie Sanders, 50 m High Knee, and 20 Plank Jacks.

  • The Eye Of The Coupon Storm

    The Crossing Crew was back at it this evening……Icey parking lot and cold temperatures be damned. The following is a brief summary for your viewing pleasure.

    Mosey to the far end of the church for Warm-ups. Did a couple burpees in route and determined how many TryHard and others needed to complete their daily MABA.
    Don Quixotes, Bruce Lee Punches, Jazzercise, Side Kicks, Crab Cakes, Hello Dollies, Freddy Mercuries.

    Across the parking lot: Mario Jumps, Karaoke, Appalachian Lunge Walks, Open the Gates, Bernie Sanders, Mummy Kicks, No Cheat Broad Jumps.

    Mosey back towards the flag for Exercise One: Eye of the Storm
    In the center, complete 5 burpees. PAX rotate between five coupon stations with burpees in between sets.
    25 Kettlebell Swings
    25 Merkins with Incline Handles
    25 Overhead Press with Ruck Plate
    25 Lawnmower pulls with Kettle (each arm)
    25 curls with Dumbbells (each arm)

    Lap around the Parking lot then Start Exercise Two. Divide into teams. Team One runs to TryHard’s Wall of Despair and back – Team Two does Monkey Humpers. Switch. Round Two – LBC’s

    Exercise Three: Catch me if you Crab: Crab walk while partner runs to the light pole and back, they take over the Crab walk and repeat. Complete a lap around the parking lot.

    Finished up with a Merkin Ring of Fire.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts:
    Strong work by all tonight! Slider braved the frigid temps in a sleeveless shirt in typical college student fashion. I was excited to try out these new Merkin Hand Grips that my son got for Christmas. Will definitely start using those more often. As always, it was a pleasure to lead.

    SYITG

  • Christmas Tree 50’s

    Seven lords a leaping accepted the Christmas Tree challenge and completed 1200 reps, some IC, most OYO, following a funky Charlie Brown Christmas Tree pattern courtesy of YHC’s spontaneous (and questionable) creativity. Merry Christmas ya filthy animals! Yours, DTH

  • The Savior Wore an Eagles Hoodie

    At 6 pm, I began the dreaded solo mosey around the WEAG parking lot. For 5 plus years YHC has managed to avoid doing a bootcamp alone. It appeared my luck had ran out……..when Birdman miraculously emerged from the gloom. Here is a brief summary of the workout for your viewing pleasure:

    Mosey lap around the church then an assortment of warm-up exercises, cadence be damned.


    Exercise one: Wall work – in honor of DTH: dirty hookups, balls to the wall, hoedowns, chicken peckers, milkers??, hip slappers. Might have missed a few.

    At the back of the church: muscleman circuit featuring incline merkins, decline merkins, dips, and HR merkins.

    Exercise Three: ab circuit – same as last week: 25 WW IIs, 50 Heels to Heaven, 75 flutter kicks, 100 LBCs

    Ran around for some additional mileage.

    Burpees to close out the session.

    YHC took us out.

    Final Thoughts: Appreciate Birdman making it out. If you ever want to talk politics, this is the man to get with. We also discussed a potential VQ. There were mentions of fartleks and sprints – sounds awesome.

  • Holiday Pre-Party

    I was ready for a potential solo workout this evening as many of our regulars were out of town/busy………But House Party was already warming up the pavement when I arrived. We added a couple college kids, including an FNG. It was time for House and YHC to show these young guns how we roll in F3 RVA.

    To the back of the church for Warm Up: Side Straddle Hops, Ukranian Soldiers, Helicopters, HR Merkins, Carolina Dry Docks, Alabama Prom Dates, Freddy Mercuries, Lunge Walks, Mario Jumps, Karaoke, Broad Jumps, Bear Crawl

    Exercise One: Dora with 100 Merkins, 200 Dips, 300 Squats

    Mosey to the Covered Walkway for an Ab Challenge:
    25 WWII Situps, 50 Heels to Heaven, 75 Flutter Kicks, 100 LBC;s

    Head back towards to Flag for a Curb Crawl. Man at the end does 2 burpees, then runs to the front.

    Bernie around the parking Lot, then finish the last few minutes with Super Crabs.

    Numbers/Names/Announcements

    YHC tooks us out

    Final Thoughts: It was great seeing Groupie out for second street week! He is a VCU student and works for G Force. He brought his younger brother, who we named Shortstop. Reportedly, Shortstop is a 20 year old former high school baseball player who is trying to get back in shape. He is also the tallest person in the family. Both of these young men were looking strong, even as they struggled to keep up with the two Crossing legends. Have a great Thanksgiving!