Tag: The Crossing

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

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

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.

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!

What started as House Party and YHC circling the parking lot, eventually expanded to a group of 6. The wet conditions could not dampen our enthusiasm…………..the following is a brief summary for your viewing pleasure:

Warm Up: A variety of standardized warm up exercises, all done in perfect cadence: Side Straddle Hops, Don Quixotes, Ukranian Soldiers, Arm Circles, Merkins, LBC’s, Shoulder Taps, Carolina Dry Docks, Stretching

Mosey to the back of the Church for Exercise One: 4 Corners, prostitute style
Exercises were Merkins, WW II Sit-ups, Squats, Side Straddle Hops

Mosey to the sheltered front of the church, then do exercises outside of the shelter:
Triple Check – Runner, Dips, Jump Squats

Back to the flag for Plank Holding, merkins, and review of the F3 mantra

Numbers/Names/Announcements/Prayer Requests

House Party took us out

Final Thoughts: No Mummy Kicks or Super Crabs today – decided to a do meat and potatoes/bread and butter style workout featuring some F3 staples. Wild Thing inadvertently bucked the trend by inventing Dip Humpers – lots of great potential names were thrown out for that one. Overall, the PAX were looking strong. It was good to see Wild Thing back out after a long hiatus.

SYITG

Five showed up out of the shadows to take in the (almost) full moon on an event filled Wednesday night at The Crossing. A Children’s Choir performance pulled most of the PAX inside but 2 new FNGs found their way to join in the fun. 5 in the Pax means a little Pentagon work. 1 FNG from the accounting office made me think of compounding interest so that is how we would get rolling…(see below).

Warmarama: Mosey around the North Lot. Circle Up for Intro of F3 Core Principles into; SSH, Dead Man Hang, LBCS, Plank Stretches, Merkins.

COP #1: Compounding Pentagon – Each point of the Pentagon we will add a new exercise but keeping it 10 of each.

• 10 LBCs
• 10 LBCs, 10 Hand Release Merkins
• 10 LBCs, 10 HRM, 10 Bobby Hurleys
• 10 LBCs, 10 HRM, 10 BHs, 10 Side Straddle Hops
• 10 LBCs, 10 HRM, 10 BHs, 10 SSH, 10 Copperhead Squats
• Reverse direction and do 5 of each exercise at each point of the Pentagon.

COP #2: Compounding Ladder of add 1, drop 10.

• 50 SSH
• 50 SSH, 40 Advancing Lunges
• 50 SSH, 40 AL, 30 Merkins
• 50 SSH, 40 AL, 30 Merkins, 20 LBCs
• PAX opted to start final round with the “10” Burpees on the front end.
• 10 Burpees, 50 SSH, 50 AL, 30 Merkins, 20 LBCs

Mosey BTTF for COP #3

COP #3: American Wave increasing quantity by 1 each time we go around with Merkins. Got to 5 each.

Counterama: 5 PAX

Namerama: 2 FNGs

• Ryan Medlar: “Turnpike”: from upstate NY (Ithica). Loves to Travel, cook, try new things. New Father.

• Cole Mooz: “Groupie”: loves to be outdoors and listening to music. Grew up in Mechanicsville. Just joined G-Force’s finance/accounting group.

YHC closed us out with Announcements/Prayers; Convergence for TG, The Bridge.

12 Weary Travelers from around the lands of yonder (even Chester) joined as one to celebrate a VQ 5 months in the making.

The PAX embarked on a mosey along the paved paradise to the tune of B.R.I.D.G.E as the Buttkicks, Rosalitas, Imperial S. walke, don quixotes, ankle Grabs and Everything else glistened in the parking lot spotlights.

Forever Pax partners were formed as grueling games of Rock Paper Scissors were hit with a sprinkle of Burpees, LBCs and Flutterkicks for added flavor.

A quick mosey over to “The Wall” brought an alliterative display of Death-defying and down right dirty drudge of Donkey Kicks and dips preceded by more RoShambo. Bridge-themed Jeopardy made its debut and awarded shiny new bonus burpees to the lucky contestants!

The hill did not disappoint once again as we trekked Everest with Alt. Squats & lunges. In an ode to the electoral college, Bernie Sanders also made appearances.

To cap off the night, a double jeopardy was awarded after a quick Mosey and testimony by yours truly. 2 bridges in 3 months crossed successfully!

The COT brought prayers for wisdom, discipline and healing for Snap , Banksy and GForce as well as safe travels and prayers for DTH and all the PAX region wide.

Til Next Time,

Banksy🎈

YHC got lucky and had the opportunity to Q The Crossing with AMAZING weather and an even better group of men. Here’s what went down

Mosey through the parking lot and circle up for warmarama.

SSH, Arm circles, Copperhead squats, The Opus, Merkins, and WWII’s

1st exercise was catch me if you can. Partner 1 broad jump burpees across the parking lot while partner 2 runs down and back.

Keeping the partner theme going, I thought it would be a good idea to do 10 Booyah merkins, alternate wheel burrow across the parking lot, then 10 partner WWII’s, run back across the parking lot and repeat down to 1 rep. Turns out that wasn’t a good idea so after the 1st round we audibled to a triple check.

Triple check included dips, LBC and running to the speedbump at the far end of the parking lot and back.

Finally we did 2 minutes of each exercise

2 mins of Merkins

2 mins of jump squats

2 mins of Flutter Kick

2 mins of Burpees – I think DTH managed to get in 43 reps

Names/Numbers/YHC took us out. Prayers for all those on IR, 2.0’s growing up and experiencing new things and much appreciation for the moments we get with our dads. YHC cant believe how warms its been. I typically get to this AO fairly early just to walk a little, stretch and listen to some music. As YHC is taking a walk around the church parking lot, I run into DTHs’ M and 2.0’s. As I pass by DTHs’ M tells me Banjo noticed me and said Look mom, its Mr. Party House.

After careful consideration, I think I’m going stick with the name House Party

Thanks for letting me lead,

House Party

Seven chiseled warriors entered the arena looking for a fight. They fixed their eyes on the Jester and whooped his @$$ in the following fashion:

The THANG: 

WARMERAMA: 

• Mosey over to the back field
• Moseyrama lap including lunges, bear crawls, reverse lunges, and karaoke both ways
• Circle up, Welcome & Disclaimer
• The usual DTH top to bottom IC Reps

COP #1: 

• Mosey out to the grassy knoll
• TRIPLE CHECK
• P1 – WWII’s
• P2 – Leg Raises
• P3 – Run 50 yards to bottom of hill, Bear crawl 20 yards up steep bottom then run back to switch

COP #2:

• Mosey down to parking lot
• PARKING SPACE LADDER 1–>10
• Round 1 – Bear Crawl and Merkins
• Round 2 – Lunges and Squats
• Round 3 – Crab Walk and Heels to Heaven
• Round 4 – Broad Jump and Monkey Humpers
• Round 5 – Side Plank Hops (think planking murder gorillas) and Groiners

COP #3:

• Mosey down to the South side of church, stopping en route to Hump Monkeys in front of YHC’s M sittin in her new ride
• CORE REPS
• x50 LBC’s OUO
• x25 Oblique LBC’s OYO (each side)
• x50 Suzanne Summers (each side)
• ?something else

COP #4:

• Mosey around the church, do some Bernie up a hill, and get BTTF for Mary
• Am Hammers IC
• Flutters IC
• Boat/Canoe

COT:

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

Prayer Requests:

• GForce work load, hiring
• Chap’s MIL
• Seadoo’s 2.0
• Broadway back pain

NMS: Solid numbers fellas! Let’s keep growing this AO. Word to the wise, side hopping in plank sucks, a lot. Yours AYE! ~DTH

Announcements (SEE SLACK!)

• 10/25-27 – F3 Family Camping
• 11/2 – F3 Daddy Daughter Dance
• 11/3-9 – VQ Week! 

Chaplain warmed us up with a new creation called the double dozen, trust me you had to be there. Nevertheless, it’s one exercise with a 24 count (like I said, you had to be there). This was followed by three trips trips around perimeter of the facility while incorporating Merkins, Carolina Dry Docks, wide-arm Merkins, WW-IIs, Heels-To-Heaven, Flutter Kicks, and Baby Crunches. We ended the evening with a Triple Sec of Squats, Crunches, and a 100m run.