Tag: The Crossing

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.

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🎈