Tag: The Crossing

Seven studs shook off the work day with a ride on the Pain Train. The regulars welcomed back Figo and Barista after their summer hiatus, and embraced an FNG brother from the church ready to change his life. Here’s how Figo almost died:

The THANG: 

WARMERAMA: 

• Moseyrama around the annex lot with bunny hops, lunges, bear crawl, and high knees space tracers, then circle up on the grassy knoll where all lookers can stare in wonder at the fabled F3 men
• Welcome & Disclaimer
• An extended and enjoyable walk through many IC Reps
• FIGO arrives as the PAX concludes – is taken on a brief moseyrama to limber him up

BATMAN WORKOUT: 

• x9 exercises, with a movement exercise after each set of three exercises
• Set 1: Squats, Punches in Peoples Chair, Ball Dippers
• Set 2: Merkins, Shoulder Taps, Mtn Climbers
• Set 3: WWII Punches, Leg Raises, American Hammers
• Round 1: After each set run length of lot and back
• Round 2: Run down half way and lunge back to top of lot
• Round 3: Run down a third of the way and bear crawl back to top of lot

WALLORAMA:

• Mosey loop with extensive Bernie Sanders around the lot then form up on the brick wall 
• Peoples Chair for the Six
• Hoedowns IC
• Donkey Kicks IC
• Dirty Hookups IC, both sides
• People’s Chair, Heel Slappers IC

Mosey loop BTTF:

• Bernie
• Plankorama for review of F3 M/C/5CP
• Sprint

COT:

• Counterama # 7 (welcome GOAT)
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

Prayer Requests:

• One brother lost his job and requested prayer for the Lord to open another door
• Kids back to school

NMS:  Tonight marked the church’s restart of Wednesday night kids’ programs when a lot of parents have to hang around church. This is where the headlocking otherwise unengaged Dads comes in. Awesome to have Figo and Barista back out – and Figo did in fact not die, thank God, though House Party nearly called 911. Our brother Suresh with an India heritage is an IT project manager and loves basketball. When asked about his favorite team or player he responded Michael Jordan – hence the nickname GOAT. Here’s to Suresh embracing GOAT-level dedication to all three F’s!  Yours AYE! ~DTH

Announcements (SEE SLACK!)

• ONGOING – Summer Tour
• TBD – Rescheduled James Float ?9/8
• 8/25 – 7am Sunday Funday, kid-friendly ruck/run from Pump House Park
• 8/25 – 8pm Brandermill Ruck
• 8/27 – S.Frog #50 at Heartbreak
• 8/28 – New AO “Green Mile” at Mosely Elem
• 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
• 9/4 – Kickoff Ruckhenge QSource
• 9/20&21 – 10 Year Anniv (multiple events)
• 10/25-27 – F3 Family Camping
• 11/2 – F3 Daddy Daughter Dance

Four were hoping for rain but as always, 70 and Sunny at the Crossing. Humidity was a good 120%, no sweatsuits needed.

Chaplain led us away from the flag to the far corner of the property with talks of this being the hottest AO in RVA averaging temps above 90 for the last 8 weeks. If you haven’t tried the Ruckhenge, The Crossing, Forge/Timberwolf, “Trifecta” then you need to add that to your list of accomplishments this summer!

“Chaplain” Warmarama: High Knees, Butt Kicks, Karaoke, Bernie Sanders.

• Ski Jumps
• Imperial Walkers
• Apple Bottom Poppers
• Australian Snow Angels
• Mummy Kicks
• LBCs
• Oblique LBCs
• Heels to Heaven

Meatball CSAUP: “Add 1, Drop 10” Starting with a grouping of 80 Side Straddle Hops and 80 Single Count, Mountain Climbers. This took us to time!

• 80 SSH & 80 MCs
• 70 Jump Squats, 70 SSH, 70 MCs
• 60 Bonnie Blair’s, 60 JS, 60 SSH, 60 MCs
• 50 Flutter Kicks (SC), BB, SSH, MCs
• 40 Lunges, FK, BB, SSH, MCs
• 30 Merkins, L, FK, BB, SSH, MCs
• 20 LBCS, M, L, FK, SSH, MCs
• 10 Burpees, LBCS, M, L, FK, SSH, MCs

Announcements:

• VQ for Slider on 8/14 before he heads to College
• No Float on Sunday
• Convergence 9/21

COT Prayers:

• Slider’s HS Teacher

Eight brave men endured the hottest of all blacktop.  Here’s what transpired.

Mosey twice around the parking lot.

COP (IC) including F3 Mission and Disclaimer

• Dead Man Hang
• Don Quixotes
• Helicopters
• Copperhead Squats
• Jazzercises
• HRMs
• Plankorama
• SSHs

Mosey behind WEAG

Lone Dora

• 100 Merkins, 200 Monkey Humpers, 300 LBCs (run to the speed bump and back between sets of 25/50/75 of the exercises– 12 laps total)

Mosey a little further behind WEAG

Wall Work

• P1 – Bearcrawl across lot and do Burpees x 5
• P2 – Wall Sit, Turkish Getups, Dwight Howards

Heels to Heaven and Freddie Mercurys IC

Mosey to the picnic table and retrieve bottle

Bottle Flip

• Land a bottle flip – PAX does Burpees x 5
• Miss – PAX does Merkins x 5
• Repeato with less Merkins

Mosey around front of WEAG

• Lunge up the hill

Mary

• PLTs 2×20

Mosey back to SF

Numberama, Nameorama, COT

MOLESKIN

One can question the sanity of guys who choose to workout at 0500, but those who choose to do so in the summer at 1800 leave no question.  The blacktop is hot and there simply is no escaping it.  Glad all survived.  Stay hydrated.  Thanks to the Crossing regulars for the warm, err hot, welcome.  WestHoe Takeover continues.

ANNOUNCEMENTS

• Shirts and Hats
• Homegrown Half
• Ultimate/ Pickleball Tourneys

7 fully awake, no headlamps, wondering if they should bring sunglasses, questioning if they need a map—where are you going? HIMs joined forces for the 1800-hour workout. This isn’t even a sunset workout.

Warmarama: Mosey a bit off campus to check out how far the power lines go. Far enough!! Circle up, SSH, Helicopters, Copper Head Squats, Helicopters, Merkins, LBC, WWII. (DTH spidey sense went off, left to go find a couple of stragglers who had no idea there was an off campus)…

Triple Check 1:
Run to the pole and back
Squats
Heals to Heaven
x3

Mosey back to the Parking Lot.

Eye of the Storm
5 Burpees
Corner1: Merkins x20
5 Burpees
Corner2: Squats x20
5 Burpees
Corner3: WWII x20
5 Burpees
Corner4: SSH x 40
5 Burpees

Mosey back to the Power Lines

Triple Check 2:
Run to the Pole and back
WWII
Flutter Kicks
x3

Mosey back to the Parking Lot

4 Corners – Prostitute Style
Corner1: Carolina Dry Dock x20
Corner2: Toe Taps x20
Corner3: Jump Squats
Corner4: Shoulder Taps

BTTF
Numberama: Namerama
Announcements
YHC took us out

Moleskin: YHC changed into his F3 attire at work. As expected, there were questions: “Where are you going?”, “It’s raining”, “You’re working out outside in this heat?”, “You’re crazy.” Then there’s the traffic, the sun, and the humidity. A thousand excuses to come up with by 6:00pm on why I can’t make it. But if you conquer all that, you’ll be wonderfully surprised to find a great AO and some of the best F3 guys around. Great to meet Slider, Banksy, G Force and Birdman. Well done today boys.

Oyster

WARMERAMA:

• Mosey through the back-brush and circle up in the North lot
• F3 Welcome & Disclaimer to Birdman’s FNG, later named “DaGator”.
• SSH, Merkins, Plank Stretches

COP #1: Wounded Bear Crawl

• Following the Parking lot curb, we kept Left Hand and Left Foot on the high curb and RH, RF on the asphalt so our Bear Crawl was uneven feeling like a wounded Bear. Switch high side on the way back.

COP #2: “Wave of Merkins” (up to 9)

• Circle up in Plank Position. Creating a Wave and starting with 1 we did a Merkin and passed to the right. Went to 2 and pass around, 3,4,5,6,7,8,9

COP #3: “The Cycle”

• Bear Crawl 1st leg of square and then do 3 Burpees, mosey back to start
• Bear Crawl 1st and 2nd leg of square into 6 Burpees, mosey back to start
• Lunge first leg and Bear Crawl 2nd and 3rd Leg before doing 6 Burpees, mosey back to start.
• Lunge 1st and 2nd Leg, Bear Crawl 3rd and 4th leg to start before finishing with 6 Burpees.

COP #4: “Vicious Cycle”

• Like an Aboriginal Run but in a square with last man running to the middle to do 5x exercise called and then running to the front.
  • Merkins
  • SSH
  • Copperhead Squats

COP #5: “Wave of LBCs”

• Circle up in ready position. Creating a Wave and starting with 1 we did a LBC and passed to the right. Went to 2 and passed around, 3,4,5,6,7,8,9

Finisher: 25 Merkins, 50 Monkey Humpers, 50 Flutter Kicks to time.

Mosey BTTF for COT: 

Announcements: (see SLACK!)

• Welcome to “DaGator”, an intern with Birdman’s Co. who loves to debate and is from FL.
• 8/3 HomeGrown Half
• 8/4 Sunday Park Evening Ruck
• 8/6 Ultimate
• 8/11 Float the James
• 8/17 PickleBall in the Park of Forest

Five warriors who think 70 and Sunny is weak sauce returned to The Crossing to play THE FLOOR IS LAVA. Here’s how the PAX steamed up the molten pavement:

The THANG: 

WARMERAMA: 

• Mosey loop around the big parking lot and circle up in the shade
• Welcome & Disclaimer
• Variable IC Reps to get the muscles warm top to bottom

COP #1: 

• DORA 1-2-3
• One Team of 2, one of 3
• Moving partner(s) shoulders 40lb Ruck to run the upper Annex lot perimeter
• Stationary partner(s) completes:
• x100 Merkins
• x200 Squats
• x300 LBC’s

COP #2:

• Mosey down to the shaded back brick wall of the gym
• TRIPLE CHECK (one team of two)
• P1 – Hoedowns
• P2 – Dirty Hookups
• Timer – Shoulder 40lb Ruck to lunge 15 yards then jog back to switch

Mosey BTTF:

• Circle up for Boat/Canoe reps based on the F3 Quizzerana of Mission/Credo/CP’s
• Stretching

COT:

• Counterama # 5
• Namerama
• Announcerama (see Below)
• MEATBALL took the PAX out in Prayer

NMS:  110 degree pavement literally saps the energy out of you – YHC hasn’t been this gassed in a while ya’ll. Deep appreciation and respect for the HIM’s who continue to show up for The Crossing in spite of the brutal conditions. YHC still had the rucks in the truck from Ruckhenge, so they were put to good use. With WEAG Wed PM activites starting back up in late August we’ll get our numbers up again soon. Thanks for letting me lead fellas! Yours AYE! ~DTH

Announcements (SEE SLACK!)

• ONGOING – Summer Tour, Dry July
• Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
• Fri – RAMM Amateur Bike Ride
• 7/13 – Poolboy VQ at The Iron Bridge
• 7/14 – Holy Water Bootcamp
• 7/17 – Woodsman VQ at The Crossing
• 8/3 – Homegrown Half
• 8/6 – Ultimate Tournament at NoToll
• 8/11 – F3 Family Float on the James
• 8/17 – Pickleball Tourney
• 8/28 – New AO at Mosely Elem
• 9/28 – 10 Year Anniv (multiple events)
• 10/25-27 – F3 Family Camping
• 11/2 – F3 Daddy Daughter Dance

4 men gathered at WEAG for the latest round of The Crossing. In YHC’s estimation, this is now F3 RVA’s hottest AO……But the PAX were ready to roll nonetheless. Here is a brief summary for your viewing pleasure:

Mosey to the front of the church and circle up for Warm Up:

Side Straddle Hops, Mummy Kicks, Toe Taps, LBC’s, Pickle Pounders, HR Merkins, Heels to Heaven.

Across the parking lot: Karaoke, Mario Jumps, Bernie Sanders, Mummy Bernie’s

To the North side of the Church for Exercise One:

4 Corners around the perimeter of the parking lot with variable movements between stations:

Crab Walk – 10 hand release merkins
Appalachian Lunge Walk – 20 merkins
Backwards Frog Jumps – 30 Wide Grip Merkins
Broad Jump – 40 Carolina Dry Docks

Exercise Two: Ab station
20 WWII’s, 40 American Hammers (singe ct), 60 LBC’s, 80 Alabama Prom Dates

Mosey inside the church for WATER STOP

Exercise 3 – Dora
100 Donkey Kicks
200 Squats
300 Flutter Kicks
Runner goes across the parking lot and back

Mosey back towards the flag
Merkin Ring of Fire
A couple ab exercises
Monkey Humpers until time is called

Numbers/Names/Announcements/Prayer Requests

YHC took us out

Final Thoughts: Alexa told me it was 100 degrees when I left my house. Upon arrival, we got some cloud cover and checked in at 95 to start the workout. Ab exercises on the asphalt appeared to be around 200 degrees. Great job by the PAX pushing through! Birdman has begun contemplating a VQ that consists of track style interval training – may have to schedule a vacation for that one. Shout out to Woodsman who has been posting regularly all over the place – well done, sir. Trying to figure out how to get on House Party’s team if we do a tug of war on July 4th.

SYITG