Tag: The Crossing

The Crossing Crew was expecting another sweltering night on the blacktop………but just before the workout started, some clouds rolled in and even a nice breeze! It was time to put in some work.

Mosey to the field for Warmup:
Jazzercise, Don Quixotes, Imperial Walkers, House Partys, Overhead Claps, Crab Cakes, Opus Merkins, Freddy Mercuries, Alabama Prom Dates. Might have missed a couple.

Exercise One: Swole Circuit.
Grab a block from the fire pit and complete the following:
40 cleans with lift
50 Bench Press
50 curls
25 single arm shoulder press on each side
30 tricep extension
40 Upright Row
50 forearm curls
50 diamond press

Mosey to the back of the church, stopped at a couple points for Monkey Humpers and LBC’s

Exercise Two: W.O.D
On the wall complete Donkey Kicks, Chicken Peckers, Booyah Jumps, Wallabama Prom Dates, Wall War 2 Sit-ups, then run to the side entrance and back.

4 total rounds completed. Just enough time to run back to the Flag.

YHC took us out

Final Thoughts: In the summer, the pavement at the Crossing can turn into a glove melting hellscape. As the backblast title suggests, today was not that bad. Great job by House Party showing up and pushing through. Hope to see him on the mend soon. Overall, an excellent effort by the PAX.

SYITG

YHC double dipped a V Posting and V Q at The Crossing. YHC was very inspired by the format of this years Summer Tour and the bonus point for Qing that YHC decided to attend a AO that’s traditionally very hard to attend given YHC’s work schedule. It was good to see the regulars (Tryhard, Broadway, Chaplin), the Summer Tourers (Pigskin, Blue Moon, Senor Frog), and the new faces (Cavity Search, Ghostbuster, Magnum PI (FNG), Birdman).

Triple Checks, Touch a Tree, Pencil Rolls, etc were completed. It was warmer than mornings but the humidity was low and the breeze was nice. The grass it awful though. I’m just glad it wasn’t July.

Announcements – Father’s Day workout at The Forge on Sunday morning at 0700. Bring your 2.0’s or Tryhard said you can always borrow one haha.

Prayer Request – Magnum PI’s Grandfather has Cancer and is going through treatment.

NMS – Welcome to Magnum PI (FNG). Pigskin/Blue Moon were telling Birdman, Magnum PI, Ghost Buster, and Cavity Search about the other AO’s, times of day, and format. Hopefully we will see them pop up somewhere else soon. #KubotaSlackLurker

4 uncommonly handsome met gathered at the crossing of life and sweat. With HP’s knee bothering him we decided to chill the pace and leave modification wide open. In true Pearls fashion the PAX stopped 26 times circumventing the church grounds to bang out reps (usually 20 IC) for every letter of the alphabet. After the NoToll shoulderfest it was a pleasure to keep a slowsy vibe and of course the conversation with old friends was sublime. God is good all the time! Yours, DTH

4 regulars gathered at WEAG for F3 RVA’s top evening workout. Here is brief summary for your view pleasure:

Mosey to the back parking lot for Warm Up:

Don Quixote’s, Imperial Walkers, Copperhead Squats, Australian Snow Angels, Mountain Climbers, Alabama Prom Dates, Crunchy Frogs, Mario Jumps, Karoake.

Exercise One: Eye of the Storm: Ab edition
5 stops, 50 count exercises: WWII Situps, Flutter Kicks, LBC’s, American Hammers, Freddy Mercuries. Start with 20 V-Ups in the “eye” and repeat after each station.

Mosey to the side of the church for Exercise Two: 11’s between the Walls.
Donkey Kicks, Wall Climbers. Run in between the church wall and the storage container.

Exercise Three: Four Corners.
50 fingertip squats, 50 squat pulses, 50 jump squats, 50 regular squats.

Names, Numbers, Announcement, Prayer Requests
YHC took us out

Final Thoughts: Strong effort by the PAX! The V-up section proved very challenging and they were labeled as the Burpee of Ab exercises. Lots of great mumblechatter about Birdman’s upcoming trip to the Bahamas. Also, the question was raised – will DTH Q next week??

SYITG

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