Tag: Green Mile

Moseley Elementary

  • I thought winter was over…

    6 brave HIMs rolled out of their fart sacks to face the frost and flex some grit at this mornings chilly Green Mile beat down. Some say it’s a dying AO, but the dedication and consistency of these guys say otherwise!

    A special shoutout to the RT/ NM guys who made it out; I laud your Herculean endeavor of traversing an interminable expanse of asphalt to grace us with your presence this morning.

    Warmup:

    Mosey to bus parking lot and back

    • side straddle hops
    • arm circles- forward and backward
    • trunk twist
    • deadman hangs
    • cobra
    • merkins

    Thang 1:
    Ascending Reps (5-10-15-20): 2 rounds, (round 2 turned into 5-10-5-10)

    • overhead press
    • curls
    • squats
    • merkins
    • thrusters

    Suicide after each segment: cone 1 after 5 reps, cone 2 after 10 reps, cone 3 after 15 reps, cone 4 after 20 reps.

    Turned out to be 80 reps total of each exercise. YHC intended to do 4 rounds of this, but quickly realized that was out of reach.

    Thang 2:

    Quick mosey to bus lot for a Triple Check/ Bermuda Triangle (except it was straight)

    Run to cone 1

    Cone 1: one burpee, bear crawl to cone 2

    Cone 2: two burpees, lunge to cone 3

    Cone 3: three burpees, broad jump to cone 4

    Run back to partners. Partners did flutter kicks and WW2s

    Quick mosey to pick up cones and back to parking lot and that was time.

    COT:

    • Numbers/ Names (got it right this time, Crabgrass you would have been proud)
    • Annoucements: CSAUP May 2nd- sign up!/ Hardywood and Hermeys Bridge coming up/ Fishing Trip to Jackson River- shooting for last weekend in May. More details to come. Reach out to TSG- will get more details on slack soon.
    • Wins/ Prayer Request: Pray for Hardywoods buddy who’s going through a rough patch in life, reassure him of the presence and love of those around him./ All PAX, friends and family. Give everyone direction during times of challenge and help them understand it’s a apart of Gods bigger plan.

    To my F3 brothers, I want to pour out my heartfelt gratitude and unwavering support you’ve shown me these past few months. At my first Q I opened up a little about about my journey- I laid bare the chapters of my life I wasn’t proud of. For years before 2020 I wandered down a dark path tangled in an unhealthy lifestyle and surrounded by a rough crowd. This was my world until marriage and fatherhood began to rewrite my story. Even for three years, I drifted lost searching for an anchor- until July 2024 when F3 found me. A special nod to Heist whose relentless encouragement became the nudge I needed to step into this brotherhood. Since that day, every corner of my life, mind, body, and spirit had blossomed in ways I couldn’t imagine 8 months ago. F3 has been a lifeline and a gift I’ll carry with gratitude forever. I pray that God guides me to find others like me that may be lost and want to be found. Thank you all for lifting me up and showing me what it means to belong. see you guys in the gloom!

  • Pringles

    Cop – it was a cool spring morning that brought out a hardened Amelia crew and two New Marketeers to get it done. Once I saw hardywood don the weight vest I decided it was a beast for sure. We warmarama in the usual ways with ssh, stretching that hardywood couldn’t do, and a jog over to the THANG – a beast built on the sweat of the men stacking until we slayed it. Merk/pj’s/ww2/LtD’s/jump squat/ssh with a 3 burpee Amelia style buy in at the tail end. Hit a sesh of dojo Dan with some front/round kick and karate style punch training. Wrapped up with a scholls lead stretch. Privileged to lead you boys. COT with name/numberama, annc and thx brought us out. You guys are animals, way to work.

  • Not getting too old for this $#%T

    Turned 40 today surrounding by 16 of Richmond’s finest. What an honor to lead and kickoff my decade of silence. Quite humbling to see everyone come out today.

    Warmorama: Began my 1985 playlist, serenading the Pax with a little “Carless Whisper” by George Micheal. Jogged to the back of the school (near basketball courts) for various exercises, kicked off by 40 SSHs, and various stretches (1985 was apparently all about getting it on…..”Like a Virgin”…”I want to know what love is” all playing in the background.

    COP 1: Four corners with some Hall and Oates blaring. Prostitute style. 10 Carolina Dry Docks (I as born in Chapel Hill), 20 Heals to Heaven (In honor of the brief stint young Heist had in Lynchburg), 30 SSH, and 40 squats. 20 count.

    COP 2: Mosey to the picnic table area….”Take on Me” blaring for a triple check (picnic table stepups, and dips, run to flag pole). Walking cooldown to next COP.

    COP 3: 11s on the busloop (people’s choice of squats and incline merkins)

    COP 4: Heist made up light pole workout:

    Pole 1: 5 LBCs, Pole 2: 10 LBCs/5 Flutters, Pole 3: 15 LBCs/10 FLutters/5 Plank Jacks, Pole 4: 20 LBCs/15 Flutters/10 Plank Jacks/5 Heals to Heaven, Pole 5: 25 LBCs/20 flutters/15 Plank Jacks/10 Heals to heaven. Pole 6: 1 burpee/20 LBCs/15 Flutters/10 Plank Jacks, Pole 7: 2 burpees 15 LBCs/10 Flutters, 5 Plank Jacks, Pole 8: 3 burpess/10 LBCs/5 Flutters, Pole 9: 4 burpees/5 LBCs, Pole 10: 5 burpees.

    Cooldown Broga for a few minutes.

    Announcements:

    1. May 2/3 Century run – let’s get a full Alamo team on Team SWOOP! Seriously, these types of events build the F3 lore, which is what builds the Pax and sets the foundation for future leaders. LFG!
    2. Let’s try another push to get new guys out at Green Mile. Let’s consider at least 1 Wednesday a month where we come out in full force.

    Prayers:

    1. Prayers for Blacktop (loss of his father).
    2. Continued prayers for healing of Chipper’s daughter.

    Took us out in prayer. Thanked the Lord for 40 years on this earth, my wife, sons, and the friends around me and those not there today.

  • beast w some dojo

    COP

    warmarama per the usual ssh, merkins, stretching for old men, etc

    THANG

    build a beast w merkins first, squats, plank jacks, ww2, drop all and burpee 666 with amelia burpee 222 on the way back

    followed up with some dojo training front kicks, side kiicks, middle and high blocks, punching in horse stance, shuto, and knife hand throat punch

    COT

    number/name-arama, wins, prayer req, announce, YHC brought us out

  • 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.

  • It was saucy, now it’s spicy

    It’s good to keep the Pax guessing. Are we running? How far? NOT today! To Dumar’s delight, the longest run was the opening mosey.

    Light jog over to the bus lane and back. Stretch-focused warm up to get the legs and back ready for the beatdown.

    The THING 1 – split in two teams, each team has one sandbag. Starting from a parking spot, person 1 carries the sandbag to the next parking spot and drops it, runs back. Person 2 runs to the bag, picks it up and bring it back to the start. Person 3 carries the sandbag one parking space further. Rinse and repeat until you get to the end of the parking lot. Sprinkle in 5 merkins each time you go

    The THING 2 – EMOM

    YHC cranked up the tunes and started the timer. 1 minute on the clock, plenty of time to pick up a cinder block and do 1 Goblet Squat, 1 Kettlebell Swing, 1 Monkey Humper, and run to the tree and back. Rest up, because the sauce gets saucier. Minute 2 – 2 reps of each. Minute 3 – 3 reps of each, and we keep going until we can’t.

    Around Minute 8, YHC noticed the Pax was very quiet. I looked at Rudy and saw his hat was off and the sweat was pouring. He mustered enough breath to say “It’s spicy now”. Muy caliente!

    Futon, our defending champion from the last EMOM, remains the king of the EMOM hill with an impressive 18x reps in a minute. The rest of us reset to 11x and jumped back in until we hit 25 minute mark.

    The THING 3 – Sandbaggin Tic Tac Toe

    An improvised Tic Tac Toe board was created in the parking lot and we split into two squads. Cinder Block vs Sandbags. Pick a person to start for each team. on GO, do 5 merkins & 1 Burpee (or 1 burpee into 5 merkins for efficiency) then grab your coupon and run to the tic tac toe board. first person there gets to pick their square and drop their coupon. Run back to the group and tag in the next person, they do 5 merkins/1 burpee, grab their coupon and head to the board. Get Tic Tac Toe to win, losing team does 5 burpees.

    Team Sandbaggin’ got off to a quick start, capturing the first two games. Hard to say if Team Cinder Block couldn’t visualize the board, or if they forgot how to play tic tac toe…Match 3 for all the marbles, winner takes all, went to team Cinder Block thanks to Hermey improvising the rules on the fly, tossing sandbags out of his way, and claiming victory for his team. Futon will review the CCTV Footage and rule if this was a legal maneuver or not. May have to run it back and settle this fair and square…

    COT – announcements and prayers. Safety with the storm today and prayers for DTH and his family on their journey. My legs are tired, I need to go find some Biofreeze. Until next time!

  • Wounded Pigeon

    6 grown-boys ran around the parking lot this morning at Moseley Elementary School. Here’s what went down.

    WARMARAMA – Moseyed to the side of the school. Gave the F3 mission and stretched out. Hermey needed to modify the stretches so the PAX learned a couple new ones.

    COP #1 – The playground

    • (2) PAX members performed (5) pull ups while the remaining PAX shimmied around the perimeter of the playground in the Merkin position. (2) laps and (30) total pullups per Pax member.

    COP #2 – Triple Check

    • Pacer: Ran over the bridge and up the windy trail that leads into the neighborhood.
    • Exercise #1 – Squats
    • Exercise #2 – LBC’s

    COP #3 – Jake’s Latter in the parking lot

    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run back to Start – perform QTY (5) of called exercise.
    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run to Island #2 – perform QTY (5) of called exercise.
    • Run to Island #1 – perform QTY (5) of called exercise.
    • Run back to Start – perform QTY (5) of called exercise.

    Round #1 – Merkins

    Round #2 – Merkins and WW2’s

    Round #3 – WW2’s, Flutter Kicks and SSH

    Round #4 – (1) Burpee

    ANNOUNCEMENTS

    • Keep an eye out for some sweet games/workouts at Timberwolf as the sun starts to come up earlier.

    PRAYERS/WINS

    • PRAYER/WIN – Lots of movement with YHC and YHC’s M’s job. Good news…hopefully.

  • “No Schnivel, No Mercy”

    Seven foolishly brave souls stepped into the gloom, fully prepared for battle against the cold, snow, and ice. Then Crab Grass showed up in nothing but a single layer and shorts. In a moment of sheer peer pressure—or questionable judgment—we all stripped down to match. Because if one suffers, we all suffer, except most of us had to keep our pants on.

    With the cold biting at exposed skin, we started with some light stretching (which felt useless in this weather), then took off toward New Market Village, determined to hit every cul-de-sac it had to offer. And boy, did we.

    Over the next mile-plus of running, we made sure to make every stop count:

    🔥 Sprints between cul-de-sacs to keep the blood flowing.

    🔥 Calisthenics at every stop, hammering chest, abs, and shoulders.

    🔥 Burpees sprinkled in for good measure—because why not suffer more?

    🔥 Hops, mountain climbers, and ball dippers—not just for fitness, but as survival tactics to keep from freezing solid.

    The lack of schnivel gear made things… interesting. Every gust of wind was a reminder that poor decisions were made, but no one backed down. The cold was real, the discomfort was undeniable (at least for me), but the PAX pulled through.

    Mumblechatter Highlights:

    “I’m pretty sure my shoulders are warm but my soul is frozen.”

    Crab Grass, you better be at every workout from now on—we suffered for you.

    Wildcat offered his arctic plunge and sauna for the next one.

    Mudslide was awkwardly quiet, if you know what I mean.

    Hermie was still too scared to come out.

    Final Thoughts:

    We came, we froze, we conquered. No schnivel, no mercy. Seven entered, seven left—slightly frostbitten but stronger for it. Until next time, when we once again make choices that normal people would question.

    Continued prayers for the Britt family out west, the struggle is really, let’s continue to look out for each other.

    SYITG – No Excuses, Just Results. 💪❄️

  • 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!

  • Is it Real-a-tor or Real-tor?

    7 grown-boys posted up at the Green Mile this morning for a DOOZY of a workout. Here’s what went down…

    WARMARAMA – Moseyed alllll the way around the school so the PAX could get their bearings for what was to come. Found a spot to give the F3 mission, stretch out and try to decide how to properly pronounce “realtor.”

    COP #1 – 4 Corners (Prostitute-Style)

    • Corner #1 – Front of the school
    • Corner #2 – Side of the school
    • Corner #3 – Back of the school
    • Corner #4 Other side of the school

    The PAX performed BLIMPS at each stop.

    • (5) Burpees
    • (5) Double-count Lunges
    • (5) Double-count Imperial Walkers
    • (5) Merkins
    • (5) Plank Jacks
    • (5) SSH

    YHC had to call a timeout before the last round just to take a breath. ‘Twas a tall task this morning but the PAX crushed it!

    ANNOUNCEMENTS

    • Frozen Triangle – Hit up Heist for details

    PRAYERS/WINS

    • WIN – Air in our lungs, discipline to get out of bed and the F3 brotherhood