Tag: The Crossing

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

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

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.

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.