Tag: Green Mile

Moseley Elementary

  • ozempic is a hell of a drug

    COP

    rolled up to a hyped up amelia crew and a stellar SOJ crew ready to hit it hard

    Warmarama in the normal fashion. wouldn’t be a hermey WO without a little dojo dan so hit the boys with front kicks, round kicks and some punches

    Thang

    rolled up to the pull up bars, delivered a little punishment then hit a build a beast

    beast looked like this – merkins, squat, ww2, dry docks, ssh’s, and then cut those out for a pile of burpees

    men didn’t have enough so we did a circle of mary until time was called

    COT

    IT was an honor leading gentlemen, and special thanks to the amelia crew for coming out to join us

    Hardywood took us out in prayer with some legit commentary on blessings after announcements, name/number-ama. You boys are the real beasts. Way to knock it out.

    YCH

  • Shortest 4 Corners

    6 HIMs came out of the gloom on a 70° morning to partake in some exercising. According to the man who wasn’t lured in by our “Free workout!” shouts, here’s what took place.

    Quick mosey around the lot down to the bus lane for warmarama – SSH, DMH, cherry pickers, arm circles, imperial walkers, merkins, LBC, alabama prom dates, rosco’s mom.

    Mosey over to Bus Lane #1. Run to 18, 18 merkins, run back. Run to 16, 16 merkins, run back. Repeato until all even numbers were hit.

    Mosey to back of school, OG triple check from our first Green Mile – Runner, dips, step ups.

    Mosey behind school to the basketball court of 4 corners prostitute style – 10 jump squats, 20 LBC, 30 mountain climbers, 40 plank jacks. Note: Green Mile does not have a regulation size basketball court, it’s smaller than what I expected (that’s what she said).

    Over to brick wall for wall sit > 10 donkey kick > wall sit > 10 I am not worthy > wall sit > 10 donkey kick > wall sit > 10 I am not worthy.

    Mosey to side of school for a mini-Dora: 50 merkins, 100 jump squats, 150 SSH.

    Finish up with an indigenous run around the front lot. McGruff and Dumar turned on the jets and made Big Herm work for it today!

    YHC took us out. Announcements – VQ week, Daddy Daughter Dance, Camping, Big Herm’s Halloween bash. Prayer Requests – Futon co-worker’s dad had a stroke recently, Dumar has two family friends battling pediatric cancer.

  • Andy Dufresne Q school

    VQ week kicks off very soon and The Green Mile is ripe with new Pax. A few days ago I decided to mix in a little “how to Q” with a beatdown. Small group today, but overall a success. I will try to replicate this a few more times. Here is how it went down.

    Mosey behind school explained some Q 101 principles to the guys:

    1. Start on time
    2. If you can’t do it, don’t Q it.
    3. Keep it simple.
    4. Speak clearly and with authority.

    Warmorama went down. Walked through importance of walking through the “what is F3” and the disclaimers. Walked through how we call out exercises (see the 101 video, lots of good information). Chipper and TSG took turns calling out warmups exercises.

    COP 1 – Four corners/prostitute style. 10 merkins/20 LBCs/30 jump squats/40 SSH.

    Principle 5: Know your Pax. Just because you can lead a grueling workout like 11s with Burpees and Navy Seal pushups doesn’t mean it’s the right call for everyone. Be mindful of your group’s capabilities. Push them, but always have modifications ready so everyone can participate, no matter their fitness level. It’s about challenging your Pax, not breaking them.

    COP 2 – Asked Chipper to lead a triple check. Dips and Freddie Mercury. Boom.

    COP 3 – Asked TSG and Chipper to come up with something else. DORA was the verdict. 100 squats/200 LBCs/300 Mountain Climbers. DORA is three guys, right TSG?

    COP 4 – Heist time killer. Mosey around bus loop and did squats at each light post. Build up by 5 to 25. Down to 5. Then 5 burpees at the end.

    BTTF for 6 MoM. Good job by TSG and Chipper leading ab work.

    Chipper and TSG led numbers/Names.

    Principle 6: End on time.

    Announcements :

    1. Daddy daughter dance coming up. If you are interested see Rudy/Meatball. Don’t have a daughter, ask those guys how you can help.

    2. VQ freaking week starts technically November 4, but TSG is signed up for November 1 at Satan’s Hill. Get some!
    3. A potluck/chili cook off is in the works weekend before TG.

    Prayers:

    1. Healing for Dumar’s Dad and Futon’s M.I.L.
    2. Prayers for Florida
    3. Prayers for America. It’s a stressful and toxic political climate. We can’t control what people may or may not do in Whitehouse. But, we can lead what goes on in our house. I encourage you all to put time and positivity in to the things that truly matter: friends and family.

  • Weinke?

    10 grown-boys made their way out to The Green Mile this morning but were met with The “Toughest Mile!”

    Warm Up – Moseyed over to the busloop to warm up and stretch out…SSH, DMH, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – The “toughest mile.” Moseyed to the other end of the bus loop to take our position at the cones which were set up ~73 yards apart. The objective was to perform the 1st exercise (1) time…perform the 2nd exercise (2) times and revisit the 1st exercise (1) time all the way up to (12).

    1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, 6/5/4/3/2/1, 7/6/5/4/3/2/1, 8/7/6/5/4/3/2/1, 9/8/7/6/5/4/3/2/1, 10/9/8/7/6/5/4/3/2/1, 11/10/9/8/7/6/5/4/3/2/1, 12/11/10/9/8/7/6/5/4/3/2/1

    • 1st Exercise – Run to the cones (~73 yards away) and back. (73 yards x 24 = ~ 1 Mile)
    • 2nd Exercise – (2) Burpees
    • 3rd Exercise – (3) Lt. Dan’s
    • 4th Exercise – (4) Merkins
    • 5th Exercise – (5) Carolina Dry Docks
    • 6th Exercise – (6) Bobbly Hurley’s
    • 7th Exercise – (7) Joe Louis’
    • 8th Exercise – (8) Jim Braddock’s
    • 9th Exercise – (9) Crab Cakes
    • 10th Exercise – (10) Happy Jacks
    • 11th Exercise – (11) Steve Earle’s
    • 12th Exercise – (12) Up Downs on YHC’s count

    Moseyed back for a quick Ring of Fire. (Abs)

    ANNOUNCEMENTS

    • Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.

    PRAYERS/WINS

    • PRAYER – Section 8’s family
    • PRAYER – Success/Health for the triathlon participants this weekend
    • PRAYER – Safety in schools
    • PRAYER – Port strikes
    • PRAYER – Families in the Mid-Atlantic are w/ floods
    • WIN – 1 month anniversary at The Green Mile! Let’s gooo!
    • WIN – F3 supporting PAX members through ups and downs

    Stay strong!

  • Wet sloppy (light)poles.

    Green mile today got it done this morning with 8 total Pax getting soaked to the bone.

    Warmorama : Jog up the road for various standard F3 exercises including SSH, merkins, etc.

    The thang: A true Nancy Lopez “light pole” alley knock off, with the exception being the light poles never end. Started with 10 burpees and jogged to the next pole completing variations of different ab, leg, and chest exercises (adding 10 reps each time). Top of the pyramid was 100 reps of SSH. Went back down to 90/80….finished with 10 burpees. Highlights included seal claps, monkey humpers, and a two minute plank.

    BTTF for some Broga.

    Announcements:

    1. Boberry 4-year Q at Timberwolf. Musical playlist unknown.
    2. The good Dr Tryhard hits 5-year Q this Saturday at Rock and Roll.
    3. Heist was able to twist Chipper’s arm to lead his VQ at Satan’s Hill during VQ week.

    Prayers/Praise

    1. Continues prayers of healing of all our friends and family battling cancer (there is quite a list).
      • Dumar’s father
      • Wildcat (great scans yesterday- thank God)
      • Liv (has scans today)
      • Fudd’s sister
      • Others unspoken or slip my mind. Apologies.
    2. Prayers for our children and continued healthy growth (Brooke turns 4 and for Dax).

  • Don’t Come Back Now, Ya Hear

    Thirteen South Siders and one WestHoe hit the mean streets of Mag Green in search of some sloppy fun.

    Here’s what transpired:

    Mosey loop around parking lot

    COP (IC)

    • Don Quixotes
    • Hillbillies
    • Helicopters
    • Arm Circles
    • Overhead Claps
    • Copperhead Squats
    • Plankorama
    • Merkins
    • LBCs

    Mosey down Mag Green Pkwy to Jones Run Ln and left to end of Jones Run Trl

    Auto Roulette

    • Cars – Merkins x 5
    • SUVs – Squats x 5
    • Vans/Crossovers – SSHs x 5
    • Truck – Burpee x 2

    Mosey back up to the trail and over to Moseley Elementary side field

    Booyahrama

    • P1 – Runs across field and back to P2
    • P2 – Bear crawl
    • Booyah merkins x 10 and continue across field repeating until P1/P2 are finished
    • Repeato with Crabwalk/ Booyah WWIIs
    • Repeato with Polar Bear/ Booyah Burpees

    Mosey to Green Mountain

    Bernorama

    Round 1

    • P1 – Bernie up the hill and run back
    • P2 – Hand Release Merkins
    • Flapjack

    Round 2

    • P1 – Bernie x 2
    • P2 – Jump Squats
    • Flapjack

    Round 3

    • P1 – Bernie x 3
    • P2 – Freddie Mercurys
    • Flapjack

    Mosey back to the VSF

    Mary

    • PLTs – 2 x 20
    • American Hammers IC

    Numberama, Nameorama, COT

    MOLESKIN

    YHC hated to miss the launch of Green Mile but an opening on the Q sheet was the perfect cue to finally make the trek.  Lots of good things happening out there.  YHC brought some signature moves. The field was wet and muddy, just the way YHC likes it.  Plenty of groans there and at the mountain.  While leaving the PAX to stretch momentarily while grabbing my phone to record the COT, YHC heard one of the PAX say not to come back.  We’ll call that a win.  Keep posting.

    ANNOUNCEMENTS

    F3 RVA 10 Year this weekend

    Men’s prayer and fellowship group Thursday mornings – Section 8 I believe has the details

    Prayers for Wildcat, Fudd’s Sister, Dumar’s dad

  • 9/11 – Never Forget

    23 years later, we still remember where we were and who we were with that day. 9/11 will always be a day that we never forget. 19 Fighters, including 4 FNGs (Unfortunately, 1 FNG had to leave early and will be named at a future workout hopefully) came out to the Green Mile this morning for a 9/11 themed workout to honor the lives lost. Here is how it went down:

    Warm up: Mosey to the bus parking lot, F3 Mission Statement/Disclaimer/Principles, IC exercises including SSH, Helicopters, Ukrainian Soldiers, Copperhead Squats, Deadman Hang, LBCs, Roscoe’s Mom

    COP 1: Mosey to the top of the bus loop for 9/11’s – Started at bus parking spot 1 with 9 HRMs, run to bus parking spot 10 to perform 11 double count American Hammers and return to bus parking spot 1. Repeat 9 HRMs, run to bus parking spot 9, back to spot 1 for 11 double count American Hammers and so on until completed 10 rounds.

    COP 2: Mosey around the school to small parking lot hill by playgrounds for a Flight Dora to honor the flights impacted on 9/11. P1 performs exercise, while P2 runs to lamppost on the left and back. AA Flight 11 that hit the North Tower – 11 Burpees, AA Flight 77 that hit the Pentagon – 77 Supermans, UA 93 that was taken down in PA – 93 Carolina Dry Docks, UA 175 that hit the South Tower – 175 Heels to Heaven.

    COP 3: Mosey to the field at the front of the school that has a steeper than expected hill to perform a teamed-up effort to complete 110 flight of stairs that were in the towers. All PAX ran up the hill and back down which counted as 1 and collectively banked until we reached 110.

    COP 4: Mosey back to the flag for another teamed-up effort to honor the 2,977 American lives lost. All PAX performed single count mountain climbers and collectively banked until we reached 2,977.

    COP 5: Ring of Fire – 9 of your favorite merkin, flip over, 11 of your favorite ab exercise. Time called.

    Numbers, Names – Welcome to our 3 FNGs 1) Alex AKA Cole Trickle as he is a big racing fan, 2) Nathan AKA Mr. Clean as he is commercial sales rep for a duct cleaning company and just happens to be missing a few hairs on top, 3) Christian AKA Tofurkey as he is a big meat smoker. We threw out Sausage Party, but had to keep it family clean due to having kids. Welcome to all of our new guys and hope to see you continuing to post!

    Announcements: F3 RVA 10 Year Convergence Weekend 9/20-21 (See Slack for all of the details), SOJ VQ Week Nov 4-8, Faith Based Entrepreneurship Meeting Starts tomorrow at Gather Midlothian (See Section 8 for details)

    Prayer Requests: Continued prayers for those impacted by 9/11, Dumar’s Dad undergoing major surgery, Section 8’s mother with multiple health issues, Wildcat hip injury.

    Pleasure to lead you fellas today! Get out there and make a difference in someone’s life! Stay blessed!

  • Why is it called that? They SUCK!

    24 grown-boys put in some WORK at The Green Mile!

    WARMARAMA – Moseyed down to the back of the school and circled up. Gave the F3 Mission and got into it…SSH, Dead Man Hang, Cherry Picker’s, Imperial Walkers, Copperhead Squats, LBC’s, Rosco’s Mom, Merkin’s, Wilson’s Wife, Fudd’s Wife and Carolina Dry Docks.

    COP 1: Moseyed on over to the open field by the baseball diamond for a super-sized 4 CORNER (prostitute style) circuit. The field wasn’t very well-lit so YHC threw some big ol’ cones out to mark the corners.

    • Cone #1 – (10) Jump Squats
    • Cone #2 – (20) Imperial Walkers
    • Cone #3 – (30) Copperhead Squats
    • Cone #4 – (40) Carolina Dry Docks

    COP 2: The PAX took their position around the perimeter of the playground. The monkey bars served as pull up bars for (2) PAX members to complete (5) reps at a time while rest of the PAX side-crawled around the perimeter with hands on the perimeter. Once the pull ups were complete, the PAX members headed to the back of the line and the next (2) popped up from the front for their turn on the monkey bars.

    COP 3: Moseyed over the bridge/through the woods and landed in a tightly-packed section of the neighborhood.

    • The PAX ran down to an intersection (about 8-9 houses down) and performed (1) Burpee at each lightpost.
    • The PAX then turned around and Bear Crawled back performing (1) Merkin at each lightpost.

    COP 4: Moseyed back to the playground to repeat COP 2, clockwise.

    COP 5: Moseyed on back to the starting point for a quick Ring of Fire. (abs)

    NAMES and NUMBERS

    ANNOUNCEMENTS

    • 9/20-9/21 – F3 Convergence!
      • 9/20 – Happy Hour
      • 9/21 – Workout at 7:00 at Dogwood Dell followed by a lunch at Huguenot Park at 1:00
    • 5k in Amelia this weekend. Hit up Hardywood for details.
    • 9/12 – Faith-driven entrepreneurial group meeting from 7-8a at Gather. Reach out to Section 8.

    PRAYERS/WINS

    • WIN – The Green Mile is up and running!
    • WIN – McGruff’s wife is in the clear after a health scare.
    • PRAYER – Rudy’s family planning.

    Had a blast! Thank you all for the opportunity to lead.

  • Hello Magnolia Green

    Hot Dang! We did it y’all. The F3RVA western frontier is open for business! 28 strong today, including three FNGs! Most importantly, thank you to all the guys that came out, provided words of encouragement, and especially for EH’ng the three FNGs.

    Hot and muggy, let’s go!

    F3 Speech/Disclaimers. Warmorama: 20x SSH, 10x Ukrainian soldiers, deadman hang (C/L/R), 10x Merkins, 20x LBCs, 20x Rosalitas, 15x Susan Summer (L/R), 10x scorpion kicks (not reverse), cobra stretch, and downward dog stretch.

    COP 1: Dora time! Right in the bus loop. Partner up. 100 merkins/200 LBCs/300 SSH. Big Herm 20 second count.

    COP 2: Quick breather. Stayed put for 3x rounds of partner dying cock roach punches (20 x).

    COP 3: Mosey towards the next location (picnic table courtyard – very hot and muggy – a few good nick names for the area thrown out) doing 1 burpee per light pole. Thang: Triple check using the picnic tables for dips and stepups. Tzatziki 20 second count.

    Mosey around towards dumpster area for COP4.

    COP 4: One more triple check. Exercises were bearcrawl up hill (jog back). Other exercises were pole smokers and jump squats.

    BTTF. A few stretches. Time over.

    Announcements:

    1. River float next Sunday (see Meatball)
    2. Labor Day Convergence at Nuckols Farm elementary (7 am). See slack.
    3. F3 10-year convergence at Dogpile 9/21. 7 am. Lots going on. See slack
    4. Faith Driven entrepreneur seminar (see Section 8).

    Prayer request: Dumar’s father getting skin cancer surgery. Pray for healing.

    Big Herm took us out in prayer.

    FNGs:

    1. Will Hamilton – Came out after seeing the F3 instagram add (thanks to Cookie and McGruff for paying). Will is new to RVA, a former NYPD cop. What better name than John McClane.
    2. Brad Diggs – EH’d by Handshake. Coworker at Richmond’s finest HvAC contractor Woodfin. Into golf, etc. Chipper pleased the Pax. Chipper it is.
    3. Morgan Porter – EH’d by Honeymoon. Attend the same church. He works in real estate, various derogatory names thrown out there (slum lord, etc). No joke: until like 30 minutes ago, I thought the Pax went with “Sexy Nate” and was a bit confused (what movie did that reference I wondered). I even reached out to him and said as much. Whoops. It was Section 8. Makes more sense.