Author: Futon

  • Sh*t Happens

    7 HIMs ventured out to The Green Mile this morning for the final workout at this location. It has been decided to relocate the AO to the neighborhood across the street – Harper’s Mill (more details to come) as we have been getting some PAX members to show up from this hood. Magnolia Green is apparently full of men who are comfortable with their dad bods. RIP Magnolia Green. Anyway, back to the 7 HIMs… They showed up for what Hey Boo Boo (F3 Amelia) thought was going to be an easier workout after talking about the AO with Hardywood, but were hit with a Deck of Card(ish) Parking Spots Beatdown. Hardywood informed the group that YHC doesn’t mess around and brings the heat. Mumble chatter was light as we were catching our breath, however one conversation stuck out between Heist and Bluey – the precise time of the morning that your first shit takes place. Bowel movement regularity is a thing, and these fellas made sure to flex and compare their habits! Here is how the workout went down:

    Warm Up: Mosey to bus parking lot for IC exercises including SSH, Deadman hang, Imperial Walkers, Merkins, LBCs, Knee to Chest, Roscoe’s Mom, Thread the Needle Stretch

    COP 1: Deck of Cards Parking Spot Beatdown – Perform 4 different called exercises for the quantity on each bus parking spot moving from 1-13 repeating after the 4th exercise. Different MOT between each space.

    Round 1: Chest – Merkins (Quantity 1, 5, 9, 13), Crocodile Merkins (Quantity 2, 6, 10), Wide Grip Merkins (Quantity 3, 7, 11), Hand Release Merkins (Quantity 4, 8, 12); MOT: Bear Crawl

    Round 2: Legs – Jump Squats (Quantity 1, 5, 9, 13), Lateral Lunges 2 Count (Quantity 2, 6, 10), Alabama Prom Dates (Quantity 3, 7, 11), Monkey Humpers (Quantity 4, 8, 12); MOT: Forward Lunges

    Round 3: Abs – WW2 (Quantity 1, 5, 9, 13), LBCs (Quantity 2, 6, 10), Flutter Kicks 2 count (Quantity 3, 7, 11), Box Cutters (Quantity 4, 8, 12); MOT: Crab Walk

    Round 4: Cardio – Burpees (Quantity 1, 5, 9, 13), SSH (Quantity 2, 6, 10), Plank Jack Shoulder Taps 2 Count (Quantity 3, 7, 11), Mountain Climbers 2 Count (Quantity 4, 8, 12); MOT: Broad Jump

    Time called and moseyed back to the flag for numbers, names, announcements (Summer Tour at Satan’s Hill Friday, Home Grown Half and SOJ CSAUP in the Fall) Prayers (Woodstock’s (F3 Amelia) daughter expecting a newborn any day now, YHC’s mother in law battling cancer/stroke and hospitalization.

    Thanks for showing up today fellas! Always great to connect with the F3 Amelia HIMs and excited to continue with this as we move the AO to Harper’s Mill. Heist to get the word out to all with updates on this as we continue to plant, grow and serve the SOJ area. Have a blessed day fellas and go out today and be the best version of yourself!

  • F-U Ton’s 2 Year Q

    13 HIMs ventured out into the higher humidity of Satan’s Hill to honor YHC’s 2 years of being a part of F3. Shoutout to Heist for riding me for 5 months to finally get me out to join the brotherhood! 2 years has flown by, but not without seeing so many positive changes mentally, physically and emotionally not only in myself, but the PAX brothers surrounding me. YHC wanted to push it a little harder this morning and in the words of Nancy Lopez “You know when the run up Satan’s Hill is the “break,” it is a good workout.” According to the first “Car Back!” call that we expected to be Hermey’ wife barreling down the hill, but was in fact Hermey heading to his surgery, this is how it went down:

    Warm Up: Short run in the parking lot and back to circle for IC exercises including SSH, Helicopters, Ukranian Soldiers, Deadman Hang, Old School Leg/Arm Stretches.

    COP 1: Building Blocks on Satan’s Hill – Partner up with 1 block per pair. P1 runs to the top of the hill while P2 performs exercise followed by MOT x 2 (in honor of 2 years) up the hill when P1 has almost returned. Switch roles and repeat through the 4 different exercises/4 MOTs. Repeat circuit 2 times until we reached about 3/4 of the way up Satan’s Hill. Exercises/MOT included: 1) Side to Side Block Merkins/Broad Jump Blockees, 2) Curls/Lunges on each leg, 3) Skull Crushers/Bear Crawls with block pull throughs, 4) Block Woodchops/Crawl Bears with block pull throughs

    COP 2: Lined blocks up going down the hill with space between to allow for jump overs. Lined up and performed lateral jump over blocks with sprint back to the top, turned directions for lateral jumps over blocks the other direction with spring back to the top and finally forward jumps over blocks with sprint back to the top. Grabbed the blocks and returned to the parking lot.

    COP 3: Dora with 100 Block Lateral Lunges, 200 Single Leg Squats on Block, 300 Holding Block Calf Raises. Returned blocks to their home, while Wildcat took the PAX through some plank holds.

    Time Called, Numbers, Names, Announcements (Toby VQ Monday June 2 at The Alamo, Boys of Summer at Timberwolf continues, Summer Tour continues, SOJ SLT June 10 at Sables, SOJ VQ week coming soon), Prayers (Fandango’s dad suffered heart attack, Fandango’s uncle suffered a stroke, Warby and Ponch for quick healing of injuries, Swoops Friend’s Sister battling CA, Hermey for is surgery, Safe summer for kids/parents with today being the last day of school, YHC’s MIL battling CA, Shoutouts to Warby for showing up today despite an injury and modifying as necessary and Merman for his return from an injury.

    I appreciate everyone for showing up today to support the 2 year Q. Wouldn’t be where I am today continuing to push myself if it weren’t for each and every one of you. F3 has been a blessing and there are so many more people we can reach to continue building each other up. Keep getting at it and push your limits and the positive changes will continue to show! Much love to my F3 brothers! Have a blessed day fellas!

  • The Three (New Market) Musketeers Travel to The Green Mile

    Despite rainy conditions, 3 HIMs weren’t afraid of melting and showed up to The Green Mile. With multiple spots with overhangs, the PAX stayed fairly dry through the Hot Potato workout. According to Dumar’s dreams (no sign of life/lights at the home front according to Hermey when arrived to pick him up) this is how it went down:

    Futon Q – Warm up with mosey to the covered area on the side of the school. Deadman hang, helicopters, SSH, Ukranian Soldiers, Merkins, Knee to Chest, Roscoe’s Mom.

    COP 1: P1 holds balls to the wall, P2 holds wall sit, P3 performs called exercise and quantity rotating through. Exercises were 50 merkins, 75 freddie mercurys, 100 monkey humpers. Mosey up the winding path to the top and back down to covered area. Turned it over to Nancy Lopez

    Nancy Lopez Q – COP 2: Various called exercises of quantities ranging from 25-75 and 1-minute holds. Wall sits, planks, merkins, squats, carolina dry docks, LBCs and other some random things that I can’t recall. Mosey down around the basketball court and back to the covered area to turn it over to Hermey.

    Hermey Q – COP 3: Mosey to the playground for Rudy’s playground. 2 PAX plank walk around the edge while 3rd PAX performs 10 pull ups. Completed x 2 and then moseyed back to the covered area for some Dojo Dan. Finished with a triple check of carolina dry docks, WW2 and runner to the fire hydrant.

    Mosey back to the flag for numbers, names and COT. Ultimate Frisbee at Timberwolf tomorrow, Breaking Bread looking for a taker on Saturday. No specific prayers, just feeling blessed to be out there this morning and appreciate the push by one another. Thanks for showing up fellas!

  • Hot Potato at Green Mile

    4 HIMs showed up this morning to a blank Q sheet at the Green Mile. Hot Potato it is! Here is how it went down:

    Futon Q:

    Warmup with mosey followed by various IC exercises.

    COP 1: 11s in bus parking lot with Incline Merkins on the curb and Dips on the rail.

    Hermey Q:

    COP 2: Light pole Alley – Start at light pole 1 with 10 Burpees, run to light pole 6 for 10 burpees and return to light pole 2. At light pole 2 performed 20 Squats, run to light pole 6 for 20 squats and returned to light pole 3. Continued the following with 30 Monkey Humpers, 40 Carolina Dry Docks, 50 LBCs and 60 SSH.

    Dumar Q:

    COP 3: Quad Check – LBCs, Heels to Heaven, Squats and Runner to the top of the bus loop and back.

    Kingpin Q:

    COP 4: Mosey back to the flag for 3 sets of slow 3 count x 5 HRM followed by arm circles as a cool down.

    Numbers, Names, Announcements (CSAUP this weekend, Hermey Q at the Bridge) Prayers (Dr. Scholls getting time with his son starting this weekend).

    Thanks fellas for putting in the work and coming together for a good beatdown. Have a blessed day!

  • Wildcat, MD – Slipping Viagra in YHC’s Qs since 2023

    13 HIMs (9 Bootcampers and 4 Ruckers) ventured out to Satan’s Hill this morning to see what YHC had in store for them. The Q sheet was blank still at 9 PM and took it as a sign that it was my turn to lead. Plans were set for a PAX of even numbers, but come 5:30 our number was set at an odd 9. Threw in a couple extra warm up exercises to slightly modify plans. Conversations were all over the place and we somehow (YHC takes the blame) got on the topic of massive erections in the middle of the night. Some informed that it is due to high testosterone levels, Wildcat fessed up he is slipping Viagra into the water in NewMarket and YHC was giving his M credit for the hard work she puts in to keep up (and by keep it up, I mean her body, not the erection, but I guess I will give her credit there as well). According to the once F3 participant and his M that ran by during the warm up, the following went down:

    Ruckers took off hand in hand up Satan’s Hill and throughout New Market neighborhood putting in 2.75 miles of “pure hard rucking…what the ladies like” according to Fandango. Sounds like hard things were the topic of conversation in this group as well!

    Warm Up: Mosey to front of the hood and back to the parking lot for various IC exercises – SSH, Ukranian Soldiers, Helicopters, Deadman Hang, Merkins, Freddie Mercuries, Knee to Chest, Roscoe’s Mom

    COP 1: Building Satan’s Hill: Grabbed 3 cinder blocks and got in groups of 3 at the bottom of Satan’s Hill. Pointed out the 4 stops along the hill with the final stop being at the top. P1 carries block to stop 1 and performs 15 Overhead Press. Leave the block and return to bottom of the hill. P2 performs ab exercise of choice and P3 performs cardio exercise of choice. Once P1 returned to bottom, P2 takes off to stop 1 and performs exercise, picks block up and proceeds to stop 2 to perform 15 Bicep curls and then returns to bottom of hill. P1 and P3 continue with ab and cardio exercises. Once P2 returned, P3 runs up hill to the block at stop 2 and performs the exercise, proceeds to carry block to stop 3 and perform 15 Skull Crushers then returns to bottom of the hill. Stop 4 consisted of Cindy Swings. Continued the rotation up and back down until blocks returned to the beginning.

    COP 2: Lined up going up the hill with all 3 blocks at the bottom. First PAX member starts with Blockees and passes the block x 3 to PAX member uphill from him and then runs to end of the line. Continued this process until all PAX and blocks back in the parking lot. Switched directions facing each time to work both sides of the body as well as exercises to include – Blockees, WW3s and Thrusters.

    COP 3: Triple Check – P1 Single Leg Squats on Block, P2 Jerkins and P3 runs to end of the parking lot and back. Ended with 4 burpees each for the Ruckers.

    Ruckers returned to join for Numbers, Names, Announcements – CSAUP May 2-3, The Bridge 4/26 and 5/10, Prayer Requests – Prayers for safety/fun during the CSAUP

    Thanks for letting me lead this morning fellas. Hope everyone has a blessed day!

  • neVer forgeT 4/16

    5 HIMs came out to the Green Mile this morning on the 18th anniversary of the shooting at Virginia Tech. It was my junior year and a day that I will never forget. You either knew someone impacted or had a friend who knew someone who was impacted. My wife’s roommate was one that took 3 bullets, but thank god has recovered. A day that has changed where I sit in a room and the way I look at things. Thanks to the crew out this morning to help me honor the 32 fallen victims in a small way. Here is how it went down:

    Warm-Up: Short Mosey to the bus parking lot for the following IC exercises: 32 Side Straddle Hops to honor the VT shooting victims, Arm Circles (Forward/Backward), Dead Man Hang, Copperhead Squats, LBCs, Knee to Chest, Roscoe’s Mom

    COP 1: 4 Corners mixed with Eye of the Storm: Run to corner 1 to perform 10 Diamond Merkins. Run to the middle to perform 2 Amelia Style Burpees (Shoutout to Kingpin and Dr. Scholls). Run back to corner 1 then proceed to corner 2 for 20 Merkins. Run to the middle for 2 Amelia Style Burpees. Run back to corner 2 then proceed to corner 3 for 30 HRMs. Run to the middle for 2 Amelia Style Burpees. Run back to corner 3 then proceed to corner 4 for 40 Double Count Shoulder Taps. End with 2 Amelia Style Burpees.

    COP 2: Mosey to the back of the school for some partner Ab workouts: 1 Runner performs suicides while other PAX members partner up for ab exercises including: Partner WW2s, Booyah High Fives, 6 Inches Ab Hold w/ Partner Jumping Over Legs, Partner Leg Throws

    COP 3: Mosey to the front of the school to the grassy hill for 11s – Jump Squats and Lateral Lunges Double Count

    COP 4: Mosey back to the flag and combined Chest, Abs and Legs. PAX lined up in parking spots holding 6 inches. 1st PAX member jumps over first PAX and performs a burpee, jumps over 2nd PAX and performs 5 LBCs, jumps over 3rd PAX and performs 5 Squats, jumps over 4th PAX and lies back down to hold 6 inches. Completed 2 rounds each.

    Numbers, Names, Announcements (CSAUP Event May 2-3, The Bridge opportunities in April and May), Prayer Requests (Positive praise to god for positive outcomes from recent scans for Wildcat and Yeehaw’s daughter, Prayers to the victims and those impacted from the VT shooting 18 years ago).

    Thanks fellas for showing up today. Always a pleasure to lead and from the grumblings it appears it was a half decent beatdown! Go out and make a positive impact on someone today!

  • Participation Medal for Everyone

    The night before, Hermey texted to the typical Green Mile gang as the Q sheet was empty. He proposed a Hot Potato or put Dr. Scholls on the spot and he came through in the clutch to put together quite a beatdown. FYI, little to no running does not mean it will be easy. According to the news crew shooting a scene a little way down the road, this is how it went down:

    Warm Up: Short Mosey followed by various IC exercises. Mosey back to the main parking lot for the main event.

    COP 1: 4 Corners with a Twist – Corner 1: 40 HRMs –> Bear Crawl to Corner 2: 40 V Ups –> Run to Corner 3: 40 Tuck Jumps –> Bear Crawl to Corner 4: 40 Curb Dups –> Run to Corner 1. First person to complete the cycle hollers out STOP. All other PAX members hold plank while the winner goes to the middle and performs 5 Amelia Style Burpees. Start the cycle over where you left off until the next person finishes and hollers STOP. Continue cycle until everyone is a winner! This was sneaky difficult!

    COP 2: With 5 minutes left did a quick ring of fire with favorite called exercise by each PAX x 1 minute each.

    Numbers, Names, Announcements (Fandango 1 Year at Alamo 3/17, Alamo 2nd Year Anniversary 3/24, Chili Cook Off at L Woods 3/22, Upcoming CSAUP Event May 2-3), Prayers (Wildcat’s son who broke his arm this week). Thanks for leading Dr. Scholls and hope to see you continuing to sign up for the Q out at the Green Mile.

  • 2:30 AM Wake Up = An Angry Q

    The morning of either an epic snowstorm or another epic bust, 7 HIMs showed up at the Green Mile to an empty Q sheet. YHC woke up at 2:30 AM for no apparent reason and couldn’t fall back to sleep with thoughts of lunges, merkins and burpees oh my! According to the 5 snow flurries we saw, this is how it went down:

    Warmup: Mosey to the bus parking lot for IC exercises: SSHs, Ukranian Soldiers, Deadman Hang, Old School Leg/Arm Stretches and Mountain Climbers. Temps/Wind Chills were chilly, so we started moving…

    COP 1: Chest/Back in the bus parking spots. Start at the beginning (spot 1) and run down to the end (spot 18) to perform 18 HRMs. Return to spot 1 for 1 Burpee. Run back to spot 17 for 17 HRMs and return to spot 1 for 1 Burpee. Repeat in descending fashion and performed HRMs for spots 18-14, Superman for spots 13-7 and then back to HRMs for spots 6-1 all with 1 Burpee back at spot 1. This ended up being harder than my 2:43 AM brain expected!

    COP 2: Mosey to the benches for a Legs triple check. P1 – Step Ups, P2 – Single Leg Squats, P3 – Lunges down the sidewalk and run back.

    COP 3: Mosey back to the front parking lot for a Abs Dora. 100 Butterfly Style WWIIs, 200 Double Count Flutter Kicks and 300 LBCs. Timer runs across the parking and back. When partners switch, perform 5 Plank Jacks/Jack Knife combo for the 100 count, 3 Plank Jacks/Jack Knife combo for 200 count and 1 Plank Jacks/Jack Knife combo for the 300 count.

    Perfect ending right at 6:15 AM, Numbers, Names, Announcements (SOJ SLT Meeting 3/11 at Heist’s 7 PM), Prayer Requests (Safety with pending snowstorm, patience for parents that work from home with kids out of school)

    Great work by all of you gentlemen. There was some grumbling from time to time and lessons learned that if YHC wakes up at such an early hour and takes the Q that his anger is being taken out on the PAX. Shoutout to TSG for planning to come out this am, but the 5-0 had different plans. I assume he/she had to know he was busting ass to get to an F3 workout, but that wasn’t enough to allow him to arrive in time. Way to go back home and do a self-ruck buddy! Pleasure leading this morning fellas. Have a blessed day and stay safe!

  • Instagram Workout Model Inspired Wall Exercises

    6 men looking to better themselves showed up this morning at the Green Mile. Weather conditions were much better today compared to last week, although Hardywood had more clothes on today, confusing us all. According to the 2 guys checking the school alarms that informed us the fire alarm was about to go off, this is how it went down:

    Warm Up: Mosey to bus parking lot and circled up for SSH, Helicopters, Ukranian Soldiers, Deadman Hang, Merkins, Butterfly Stretch, Knee to Chest Stretch, Roscoes Mom

    COP 1: Bus Parking Spots (18 total spots working our way down) Spots 18-16: Lunge down the lines, Squats in the parking spot equal to quantity shown in the spot. Spots 15-13: Backwards lunge down the lines, Side lunges in the parking spot equal to quantity shown in the spot. Spots 12-10: Bear Crawl down the lines, Double Count Mountain Climbers in the parking spot equal to quantity shown in the spot. Spots 9-7: Crawl Bear down the lines, WWIIs in the parking spot equal to quantity shown in the spot. Spots 6-4: Broad Jump Burpee down the lines, Merkins in the parking spot equal to quantity shown in the spot. Spots 3-1: Backwards Broad Jump Burpees (these were weird) down the lines, Diamond Merkins in the parking spot equal to quantity shown in the spot.

    COP 2: Moseyed around the school to the playground for at triple check – P1 performs a burpee to a pull up on the bar with the jump, P2 performs single leg squats and P3 runs down around the dumpster and back.

    COP 3: Wall Work – Balls to the wall and complete double count mountain climbers on the wall x 20. Rest. Balls back to wall and then walk hands forward while walking feet down the wall trying to keep feet in contact with the wall without placing them down on the ground. Good shoulder and core workout. Exercise termed the “Cliffhanger” in the COT.

    COP 4: Moseyed back around the school to retrieve lost articles of clothing as Hermes put on a strip tease earlier and ended at the flag with 2 Amelia Style Burpees for our Amelia crew that showed up and 1 minute plank.

    Numbers, Names, Announcements (Frozen Triangle Feb 8), Prayers (No specifics, just general appreciation for our blessings)

    Thanks for showing up today fellas and hope you have a blessed day!

  • Heist’s Wittle Frozen Piggies

    Night one of the CFP Semifinals caused Satan’s Hill most frequented PAX to fartsack this AM. Congrats to the Irish and Rudy! 4 HIMs still managed to make it out in the cold for a beatdown. According to Heist’s wittle frozen piggies (my man couldn’t find his sheepskin gloves this AM) this is how it went down:

    Warmup jog halfway up Satan’s Hill and back to the parking lot for SSHs, Helicopters, Deadman Hang, Ukranian Soldiers, Knee to Chest, Roscoe’s Mom and LBCs.

    COP 1: Dora w/ coupons in the parking lot. 100 Anterior Raises, 200 Skull Crushers, 300 Curls. Timer carries coupon around parking lot island and back to do 1 blockee before switching. Cindy’s were stupid cold this morning and causing all members to feel like their fingers were going numb. Switched it up that timer runs to the end of the parking lot and back.

    COP 2: Moseyed up Satan’s Hill and over to the Willowmore cul de sac for a Legs Quad Check – Lunges, Squats, Monkey Humpers and timer runs to the bottom of the cul de sac and back.

    COP 3: Moseyed back to the parking lot for ring of fire abs. 25 count around the circle twice for various ab exercise in IC and OYO ending in a 2-minute plank.

    Time called, Numbers, Names, Announcements (Frozen Triangle), Prayers for Chipper’s daughter, people impacted by the fires in California, safety with pending winter weather.

    Appreciate you fellas showing up this morning. Get out there this weekend and spend some time with your kids/family in the snow!