Tag: Green Mile

Moseley Elementary

  • 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!

  • Leg Day

    7 HIMs came out for some leg work at the Green Mile today. Conditions were perfect for a beatdown. According to the black ice, this is what went down.

    YHC led the PAX around the parking lot and to the bus loop for warmarama. Goal was to get the blood flowing to the legs.

    Mosey to back of school, found a brick wall and lined up. Donkey Kicks & hold, into We Are Not Worthy & hold. Sets went 5 > 10 > 15 > 10 > 5.

    Mosey to side of school for a Dora. Runner to the streetlight up the hill and back. 100 Firecrackers, 150 Side Lunges, 200 Squats. Ended with an extra 20 firecrackers to keep the Pax happy and warm.

    Ran to entrance for 20 No Surrenders.

    BTTF for Triple Check. Runner carried 40b sandbag, lunges to the median, run back. Other Pax members did Heels to Heaven and Goblet Squats with cinder block.

    TIME! Right at 45 minutes as if YHC planned it that way…

    Prayers – Chipper’s daughter and her recovery, wild fires in CA.

    Announcements – Frozen Triangle 2/8. SOJ Takeover

  • Burpee-Rama

    8 Gloom warriors ice skated their way to the Green Mile for a State Farm beatdown. Apparently I’m the only PAX participating in the 100burpee/day challenge, so in order to catch up YHC centered the beat down around every variation of awful burpees possible. The PAX were great sports entertaining this terrible rendition of the most burpees I’ve ever done in a 45 minute period (200+!!). Crabgrass’ speedo plowed through the following.

    • 10 Burpees –> Mosy
    • Intro/Disclaimer/Mission/Credo
    • Warmarama: SSH, UK’s, Helis, Merkins
    • 10  mas Burpees
    • COP 1 – EMOM 11’s – Burpees + Toe Touches
      • Minute 1 – 1 burpee + run to end of lot + 10 touches (Dbl count)
      • Minute 2 – 2 burpees + run to end of lot + 9 touches (Dbl count)
      • Repeato thru 10 burpee and 1 toe touch
    • COP 2- Blockee Triple Check
      • Pax 1 – Run down and Back
      • Pax 2 – Blockees (keep Count)
      • Pax 3 – Monkey Humpers
    • COP 3 – 21/15/9
      • 21 – Burpees
        • Bernie up lot. Run back
      • 15 – Yurpees (Hand Clap merkin at bottom plus tuck jump)
        • Bernie up lot. Run back
      • 9 – Navy Seal burpees
        • Bernie up lot. Run back
    • COP 4 – Partner
      • Partner AMRAP Burpees – 5 minutes
        • 1 stops – other picks up
        • Keep total count
        • Max reps in 5 minutes
    • Total burpee Count = 50 + 45 + 30 + 55 + 20 = 200!
    • Names
    • Numbers
    • Announcements
    • Prayers
      • Wildcat praise for healing. Prayers for health for Denise Heist’s coworker.
    • COT
      • YHC passed out the flyers I’ve been using as promo to launch the F3 Hollidaysburg AO (my new hometown). I let this group know just how impactful giving F3 to another man can be. Guys like Heist and Hardywood helped fire me up on F3 almost 2 years ago. That has led to a launch almost 500 miles away to a small town where F3 can hopefully change lives. Making these positive changes in other people’s lives is what it’s all about. Much love to this group always! SYITG.

    State Farm

  • Hermey made me late!

    7 HIMS showed up to the Green Mile today to an empty Q sheet, but YHC felt compelled to step up to the plate for an impromptu beatdown. Thanks to the Amelia fellas for showing up today and almost outnumbering the SOJ crew. Took off for a warmup mosey at 0530 when Dumar comes flying in the parking lot with a half-dressed Hermey apparently. Lesson learned – If you give Hermey a ride, he will start off in just his man thong and will add appropriate layers on the drive. Circled back to grab the 6 and continued on for the following:

    Warmup: SSH, Deadman hang, Ukranian Soldiers, Copperhead Squats, Merkins, Fudds Wife, Wilsons Wife

    COP 1: Moseyed down the parking lot a bit for the Parking Spots MILE – PAX members picked a parking spot that lines up with 3 additional spots going across the parking lot. Parking Spot 1 for M – Merkins x 10, Bear Crawl to Parking Spot 2 for I – Inch Worms across the spot, Bear Crawl to Parking Spot 3 for L – Lateral Toe Touches x 10 each side, Bear Crawl to Parking Spot 4 for E – Energized Lunges (Lunge with a jump up at the end), Bernie back to the start and repeat x 5

    COP 2: Moseyed to the bus loop for an indigenous style “run” – PAX members line up and started off performing flutter kicks while PAX member in the back performs Broad Jump Burpees to the front of the line. Hermey and his man thong were very impressed with the young gun – Dr Scholl’s. broad jump burpees. YHC took offense and stepped his form up! 2nd round PAX switched to WWIIs, 3rd round PAX switched to LBCs.

    COP 3: Moseyed to picnic benches for a triple check with Decline Merkins, Step Ups and runner to the parking lot and back

    COP 4: Moseyed to the front of the school for a Build a Bank – PAX members banked 250 Crunchy Frogs with 1 runner circling around the loop and back. 2nd round 500 Squats, 3rd round 3 count arm circles x 250.

    Time called, Numbers, Names, Announcements (None mentioned), Prayer Requests (Safe travels over holidays, prayers for the less fortunate during this time of year, prayers for 2nd grader at Swift Creek ES that lost her life last week and prayers for the fellow that lost his lift after being struck by a car in Winterfield Crossing last week).

    Fellas, it was a pleasure to lead and look forward to combining SOJs finest with Amelia’s finest in the future. Hardywood is going to share the RVA Q sheet and get the Amelia boys to come kick our asses too! Have a blessed day!

  • Gambling at The Green Mile

    7 HIMs weren’t afraid of the temperatures in the teens and made it out to The Green Mile for a little Deck of Cards workout. Crabgrass continues his streak of workouts in shorts and a t-shirt, but did admit that his teeth were cold today. According to his chattering chompers, here is how it all went down:

    Warm-up: Mosey around the school to the bus parking lot where YHC anticipated conducting the workout, however the lights were off making it hard to see the cards. Continued warm up with IC exercises including SSH, Helicopters, Deadman Hang, Ukranian Soldiers, Merkins, Wilson’s/Fudd’s Wife and Roscoe’s Mom. Moseyed back to the main parking lot for the main event.

    Deck of Cards Workout: Each PAX member flips the top card and performs # shown for repetitions – Hearts = Hand Release Merkins, Diamonds = Dips on the Curb, Spades = Jump Squats, Clubs = Carolina Dry Docks, J/Q/K = 2 Count Flutter Kicks x 11-13 reps, Ace = Burpees x 10, Joker = Dealer’s Choice, Red Card = Run to # shown parking space and back

    Round 1 – Normal deck of cards style with rules above

    Round 2 – Call the card higher or lower – If incorrect, sprint to the next curb and back to perform above rules. First Joker appeared pulled by Hermes – PAX circled up for 3 minutes of ring of fire with favorite Merkin followed by favorite ab exercise.

    Round 3 – Call the card higher or lower AND red or black – If incorrect on high/low, Bernie to the next curb and back, if incorrect on red/back – perform 5 firecrackers and continue with above rules

    Round 4 – Call the card’s number AND suit – If incorrect on number, Bernie to the next curb and back, if incorrect on the suit – perform 10 monkey humpers and continue with above rules

    Round 5 – Running short on time as YHC tried to get too cute in Round 3 & 4, so back to normal deck of cards rules above. 2nd Joker appeared and YHC called an all out sprint to the curb, x 5 Burpees and back to continue with above rules. Somehow (PAX blaming YHC for stacking the deck?) we ended on an Ace with 10 Burpees and time was called.

    Numbers, Names, Announcement (Woodsman’s VQ 12/16 at Alamo, Rosie’s 12 Days of Christmas 12/17 at No Toll – See EF Hutton if interested in Secret Santa), Prayers (Anonymous 5-year-old diagnosed with Lymphoma that Heist saw a random text on a guy’s phone at Costco, Wildcat’s family/friends battling illness, YHC’s coworker whose father is in Hospice, YHC’s mother in law battling cancer, Dumar’s Dad starting radiation tomorrow).

    Thanks for coming out this morning fellas and pushing yourselves! Keep doing hard things!

  • AMRAP-EMOM

    Day before Thanksgiving, frost on the windshield, Let’s Go!

    8 HIMs came out of the gloom at Mag Green this morning, ready to shed some layers once they warmed up a little. YHC felt compelled to deliver. Warmup run around the parking lot, some key stretches to loosen up, and away we go.

    AMRAP – Sandbag thrusters/LBCs/Banded Merkins: rotate through each exercise, 45 seconds as many reps as possible, 30 break in between reps. Finish each round with a run around the parking lot. 3 rounds total.

    EMOM – 1x SSH/1x Squat/1x Merkin, run to end of parking lot and back. Each round add one rep (2x SSH/2x Squat/2x Merkin, etc). Awesome job Futon and Dumar for hitting 20x!

    Run around parking lot to finish things up.

    Announcements – 11/28 Thanksgiving Convergence, 11/30 Bridge, 12/16 Alamo split (Bootcamp or 5k Tacky Light Run through RounTrey), 12/17 Rosie 12 days of Christmas – sign up on Slack for Secret Santa.

    YHC took us out in prayer. Safe travels for everyone, and take some time to reflect on all that we have to be thankful for.

  • Hump-Day Sexercise

    “The story goes that in the bottom of the ninth inning with two outs, a full count and the tying run on base, Babe Ruth raised his arm and pointed to the center field bleachers. No one believed it, because no one had ever done it before. But the Babe was calling his shot.” – Scott Smalls

    Stories like these are rare and are usually reserved for Hollywood storylines. But every now and again, we get a glimpse of a man who’s willing to put it all on the line. To do what it takes to win at all costs! Opportunities like these are a gift. A gift that gives us a chance to bear witness to this type of confidence, strength and determination. As luck would have it, one of those stories unfolded yesterday as one of our own set out to challenge fate. He goes by many names, but your all know him as Heist.

    If you’re reading this and asking yourself, “Why would this write-up be about Heist if he wasn’t even there?” Lean in, Friend. And I’ll tell you a tale.

    ‘Twas a gloomy Tuesday afternoon. Rain had made its way through the area and clouds had done their best to cover up any sky that wanted to help brighten the day. Daylight savings time had made its presence know which presented an even sleepier feel than folks had grown used to. It’s safe to say that pulling any romance out of the gray and stagnant air seemed impossible. Yet, among us, there was one man that refused to let Mother Nature set the tone. One man that challenged Tuesday’s plan for mediocrity. One man…that would dare to step up to the plate with the chips stacked against him…and call his shot!

    He let a few PAX members know that he wouldn’t be in attendance for Wednesday’s workout at the Green Mile. He’s a staple there so you may be asking yourself…

    “Was he sick?” No, Sir.

    “Was he out of town?” Negative.

    “Did he have plans that he had already committed to?” That’s not it.

    With wine bottles in his holsters, the man stared down the gloomy Tuesday monster and let YHC (and some other PAX members) know that against all odds, he was planning to have a romantic evening with his M that would go well into the night. Let’s gooooo!!!!! Best excuse in the book! Here’s to you, Heist.

    WARMAMARA – Made a bunch of middle-school boner jokes while the PAX performed…SSH’s, Cherry Pickers, Imperial Walkers, Arm Circles and Shoulder Stretches. Finished up with some blue pill jokes.

    The THANG – Hump Day Special!

    COP #1 – Four Corners (Prostitute Style) – led by YHC

    • Corner #1 – (10) J-Lo’s. Ask Warby for a demo.
    • Corner #2 – (20) Monkey Humpers
    • Corner #3 – (30) Alabama Prom Dates
    • Corner #4 – (40) Pickle Pounders

    COP #2 – Lil’ John’s aka 369’s – led by State Farm

    • (3) Exercise followed by a sprint, (6) exercises followed by a sprint, (9) exercices followed by a sprint.
      • Round 1 – Overhead Press
      • Round 2 – Blockee’s
      • Round 3 – Incline Merkins

    COP #3 – Parking Lot Speed Dating – Partnered up for (3) rounds – led by State Farm

    • Resistance band runs
    • Booyah Merkins/Double-Pump Squats
    • American Hammers

    ANNOUNCEMENTS

    • Friday, 11/22 – Gladiator-themed beatdown at Satan’s Hill led by Maximus Decimus “Wildcat” Meridius
    • Sunday, 11/14 – Chili Cookoff at the the Rountry Clubhouse from 3-6
    • Saturday, 11/30 – The Bridge. Hit up Hermey for deets

    PRAYERS

    • None brought to the table but the PAX was very thankful to spend some time together this morning and have the chance to just be a bunch of grown-boys.

    “Remember, Kid, there’s heroes and there’s legends. Heroes get remembered, but legends never die. Follow your heart, Kid, and you’ll never go wrong.”

  • Clam Trap Is My Safeword

    6 of the southside’s finest pineapple partiers arose to greet the dawn of a new day. According to oral tradition passed down by our sweaty forefathers, chaos was voluntarily introduced like this:

    Warmerama: Mosey around the school. 30 SSH, 10 DQ, 0 Clam Traps (IYKYN), 10 shoulder taps, 10 Peter Parkers, 10 HRM. Mosey to parking lot.

    Richard Simmons: Get in the center of the parking lot. Each corner represented an exercise with a bonus exercise on one side. For this workout start in the middle with 3 Amelia Burpees. Run to each station complete the exercise and run back to center for 3 Amelia Burpees. Complete each station and run back to middle for Amelia Burpees until completion. Station exercises: #1 – 10 burpees, #2 20 Lt. Dan, #3 30 Hand Release Merkins, #4 40 squats, #5 grab a heavy sand bag and run around the gate and back.

    Dora Skora: 100 merkins, 200 squats, 300 SSH. The timer grabs a heavy ass sandbag and runs around the gate.

    Mosey back to start.

    Plank till end, which was about a minute. And let’s be honest a minute of full effort should be more than enough for anyone to be satisfied.

    Moleskin: Great job today fellas and way to hustle out there! YHC brought the greatest hits from Amelia to introduce a little voluntary chaos. For those keeping track the sandbag weights ranged from 72lbs to 44 lbs. You guys made it look easy. Thank you for your effort!

    Be sure to get it all out and dig a little deeper. – Hardywood

  • Tour de Green Mile

    14 Strong men made it out for YHC’s VQ which included some invigorating male community leadership. Cadence and tone were strong from the start.

    The Pax started with a mosey around the bus loop to a circle up for a morning full of SSH, Deadman Hang, Cherry Pickers, Merkins, and down for a little Roscoe’s mom.

    Tour de Green Mile Commence

    The Pax started with a glorious triple check which included bear crawling up to the bus loop light pole then moseying back to relieve his partners who were moaning and groaning performing either pole smokers or dry docks.

    Onto the playground for a little Rudy’s Recess! The pax surrounded the playground base and planked their way around the exterior while two members performed 5 pull ups. After two rounds recess was over back to class.

    After a quick 20 count it was onto the back side of the school for four corners.
    Corner 1 – 10 Merkins Corner 2 – 20 Alabama Prom Dates Corner 3 – 30 Double Count Freddie Mercury’s Corner 4 – 40 SSH’s

    Dora Time! Mosey around from the back of the school to the open parking lot to partner up. YHC learned what a monkey humper was from Futon during four corners and decided to start with those.
    100 Monkey Humpers , 200 Mountain Climbers, 300 LBC’s

    Man this Pax was making great time around this tour so YHC decided to add in some light pole WWII’s increasing by 5 each pole. Once we arrived to the end of the lot it was back up to the top with Sumo Squats.

    With five minutes to spare we circled up for some Mary as the pax member called out an ab exercise to end the VQ! It was a pleasure to put what I’ve learned in the short two months and lead this fine group of men. Til next time!

    Announcements – SOJ chili cook off November 24th at the Roundtrey clubhouse. Per Heist football will be on. November 30 The Bridge ( Reach out to Heist if interested in joining ). Thursday Timberwolf TSG VQ, Friday Satans Hill Studfinder VQ.

    Prayers – Continue to pray for Dumars dad.


  • Thoughts on Richmond Public Schools?

    11 grown-boys showed up to The Green Mile this morning. Hopefully the neighbors weren’t too upset after our workout because here’s what went down…

    WARMARAMA

    Moseyed down to the basketball court (about 1/4 regulation size) for some stretching. Warmed up and got into it!

    COP #1 – 4 Corners (prostitute style)

    • Corner #1 – (1) Merkins
    • Corner #2 – (20) Squats
    • Corner #3 – (30) WW2’s
    • Corner #4 – (40) CDD’s

    COP #2 – KNOCKOUT!

    • When OUT – Run to the fire hydrant (~50 yards away) and back. Join the PAX on the side of the court to perform called exercises until the round completed.
    • Things YHC learned: Stud Finder is a stud! Dr. Schools doe NOT work in the shoe business. According to Hermey, I need a root canal.

    ANNOUNCEMENTS

    • Thursday, 10/31 at Timberwolf – Costumes (optional) and Ultimate Frisbee under some lights!
    • Friday, 11/2 at WEAG – Daddy Daughter Dance from 7-9
    • Starting on Monday, 11/2 – VQ Week!!

    PRAYERS

    • Continued prayers for Dumar’s dad’s recovery/surgeries
    • Rudy’s sister