Tag: The Crossing

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

3 strong for the latest edition of the Crossing. No Wed night activities at the church – so we had the place to ourselves. The following is a brief summary for your viewing pleasure:

Mosey to the center parking lot for Warm-ups: Don Quixote’s, Jazzercise, Copperhead Squats, Shoulder Taps, Australian Snow Angels, Hand Release Merkins, Freddy Mercuries, Flutter Kicks, High Knees, Butt Kicks, Karaoke, Lunge Walk.

Mosey to the Monkey Dome for Exercise One:
Grab a block and complete Chest Press, Curls, Tricep Extensions, One arm Shoulder Press, Block Swings

Exercise Two: Triple Check
Runner carries a log to the end of the field and back. Others do WWII’s and Bobby Hurleys

Mosey to the parking lot for Exercise Three: Man Harmers
10 Side Straddle Hops, Forward Straddle Hops across the parking lot, 20 SSH’s………repeat pattern up to 80.

Exercise 4: Wall Work
Balls to the Wall, Chicken Peckers, Wall Climbers, Donkey Kicks, People’s Chair.

BTTF for 1 plus minutes of Monkey Humpers.

YHC took us out

Final Thoughts: Strong work by the PAX this evening. Great to see Ghostbuster out for a second straight week. Birdman shook off an early foot cramp and was leading the way as usual. Highlight was seeing a random car in the back parking lot leave as soon as we started doing Monkey Humpers. Works every time.

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.

WEAG’s most dangerous duo gathered at the Crossing for another epic workout. This evening, it was time to break out the kettlebells and push the Women’s Workout Group aside. Here is a brief summary for your viewing pleasure:

Mosey to the South Parking Lot for Warm-Ups: Assorted exercises all in perfect cadence. Head back to the start and grab the Kbells

Exercise One: 4 Corners Prostitute with WWII Sit Ups w/Lift, Upright Row, Lawnmower Pulls, Goblet Squats. Around the worlds in between stations.

Exercise Two: Various Kettlebell movements around the upper parking lot: Overhead carry, Reverse arm curls, and others that I cannot remember

Finished out with some bench press.

Numbers, Names, Announcements, Prayer Requests. YHC took us out.

Final thoughts: Great workout and conversation this evening! We even took some shrapnel from the Lead Pastor, who also happens to be Birdman’s dad.

SYITG

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

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