26 Apr 22

26 Apr 22

Temp: 50
Gloom Facptr: Nil

PAX: Detective Pikachu, PSL, DuPriest, Pedialyte, 5 Star, W4AG, Bagger Vance

0530 Disclaimer

Mosey to Hogan side of church in search of some lines for

Side bounding x 15 IC
F/R bounding x 15 IC
Sk8rs x 10 IC
Iron Mikes x 12 IC
Phelps x 10 IC
BAC F/R x 10 IC
SSH x 20 IC
High knees x 30 SGL
Butt kickers x 30 SGL

Bear Crawl
Crawl Bear
Second bump to dogwood
Low squat ballz to heelz for 6

Mosey to Big Stick Ridge

At bottom
Squats 6s x 7
Side shuffle R/L RnR 1/2 way up
AYG to lot
Low squat ballz to heelz for 6

Merkin 6s x 7

Mosey to 3Way
Bernie 1/2 way up
Thrusters to walk arounds x7
Low squat ballz to heelz for 6

Mosey to StartEx stopping at Horse sanitarium
Back in the lot for
Gorillas F/R & L/R x 7 RnR x 3

Long plank progression incl Peter Parker Movements, Pseudo kick thru, Beast, Reverse Cowgirl, Star, Flutter Kix x 30 IC


Such a great morning … clean, crisp, refreshing like a Bush Light. Nice exploration of the space at Sir E, truly one of the most diverse AOs in the rota. Classic stops at the barn, Big Stick’s ridge, the 3 way and the back hill that goes on forever. Truly one of my favorite AOs.
Nice mix of movements and time under tension.
Good to see DP after a few weeks and PSL as well. Glad to have 5Star in the mix as well. Kotters to our resident member of the clergy DuPriest. Pedialyte provided coffee as usual with some paper specimen cups for coffeeteria. Always good to Q a workout that gives W4AG pause.


Prayer requests for the following:
appendix surgery for DuPriest’s parishioner
Marriage of DP’s brother
Birth upcoming for West Nash PAX
Sabbatical grant for DuPriest



Circle Time is Over

The four horsemen posted at The Stronghold to celebrate the last F3 workout for this class.  Fun was had by all!

PAX: Cogito, Shocker, Red Skull, Toga (QIC)

Gloom Factor: 70 and Sunny

Thang:  Disclaimer followed by mosey to gravel lot for warmarama then head to the adjacent grassy area for some grass drills.

Mosey to the deck for everyone to pickup a coupon/block then head on over to the bball court.  Partner up for partner block work=

  • P1 bear crawl while P2 executes block thrusters, flapjack and repeato x3
  • P1 lunge while P2 executes block swings, flapjack and repeato x3
  • P1 carry overs while P2 executes curls, flapjack and repeato x3
  • P1 side lunges while P2 executes deadlifts, flapjack and repeato x3
  • P1 backwards run while P2 executes tricep extensions, flapjack and repeato x3
  • Core work intervals were scattered throughout

In honor of Blue Mule, and to make sure Cogito didn’t miss out on the experience, the PAX completed 30, 8 count body builders with some stops to discuss goals, core values and what 4:13 means to the PAX.

NMM: It was almost perfect!  The rain wanted to start a full downpour right when we started, but it never really got up to full, drenching speed.  That said, the PAX worked hard to get a lot done in one workout.  Best wishes to Cogito on his interviews and welcome back to Shocker from his IR status.

Stay Classy,


III Pillars – 04.19.22 – “ADD”

8 PAX warmed their chests on a chilly April morning.

QIC: Princess Aurora

PAX: Crablegs, Formica, Gov’t Mule (FNG), Grisham, Harbaugh, Howitzer, T-Cell


Mosey to the field for COP:

  • SSH
  • WMH
  • SnL Squats
  • LBAC F/R
  • Overhead Shrugs

Hop over to the bleachers for a D.I.D. alternative called A.D.D.

Three rounds of the following, each superset followed by an Indian Run around the track.

  • Archer Merkins – 5 ea side
  • Decline Merkins – 10
  • Diamond Incline Merkins – 20

With all teeth in tact, PAX turned around and lined up along the sideline for 11s with 4ct Mountain Climbers and Jump Squats, running sideline to sideline in between.

Mosey over to the swings and partner up. P1 performs 10 pike push-ups while P2 performs 10 pull-ups. Tag out, and rinse and repeat for 4x for 5 rounds total.

Circle up for Mary on the track

  • Leg Raises Ring of Fire-style all the way to 128.
  • Scissor Kicks x 15
  • LBCs x 10
  • Newton’s Cradle x 10
  • Bird Dogs x 10
  • Jane Fondas x 10
  • Alabama Prom Dates x 10

Mosey back for COT/BOM


Welcome Ben Cook aka Gov’t Mule. A jam band junkie married to a Columbia, TN native, we’re glad to have another Clemson Tiger in the mix!


Continued prayers for professional decisions and ailing friends and family as well as for health during the race this weekend.

Pleasure to lead you all!

PA out.




Purple Cow – 2022/4/18

PAX: Barkley, Venus, Blackwidow, Wedding Singer, Not a Sport, Toga, Ponzi, Offshore

QIC: Boone’s Farm

Conditions: crisp 40


Circle up:

  • SSH x20
  • Squats x10
  • Michael Phelps x10
  • Merkins x10


Mosey to GWP along path stopping for periodic speed bumps:

  • Burpees x10, Merkins x20, LBC x30
  • Iron Mikes x10, CDD x20, American Hammers x30 IC
  • Squat Jumps x10, Moutain Climbers x20, Flutters x30 IC

IPR back to start for COT.

Prayers remaining 413 Strong Man.  Look for ways to be servant particularly wives, kids and those we routinely impact.

Great effort by all this morning.  Coffee fellowship enjoyed by all.

Always an honor,


Box of Chocolates at Racetrack

15 Redwoods decided to get a little better on Maryland Way in the gloom.  An FNG, a Willy Loman and a Venus rising were all in attendance.

PAX: Umbrella, Parasol (FNG and 2.0), Val (Willy Loman), Olan Mills (Starsky), Venus, Big Bang, Tampa Libra, Toga (QIC), Penny Loafers, Barkley, Wedding Singer, Ponzi, Boone’s Farm, Nurse Ratched, Not A Sport

Gloom Factor: 70 and Sunny

Thang: Standard issue disclaimer then begin the APFT with a 2 mile run.  Bang and Ponzi led the pack with Parasol in hot pursuit.  Following completion of the run portion, the PAX partnered up and completed the push-up and sit-up portion of the APFT.

We immediately began on an improvement program with a mosey to the pull-up bars to complete a ladder to 5 and back down.  This was followed by 3 sets of 10 rows on the bars.

Mosey back to the lot for Mary.

NMM: So many things happening at The Track today.  We had the naming of a 2.0 (who can jump way higher than Umbrella), Val in from out of town, Tampa thanking me for having the 2 mile run at the beginning of the workout, Venus joining us half way through the run.., the list goes on.  Life truly is like a box of chocolates when you come to the Racetrack.

Stay Classy,


Movement Monday

4/April 2022

Temp : 45
Gloom Factor : Low
PAX : CCR, Works 4 A Guy, Cinderella, A/R, EZ-GO, Movin On Up, Bagger Vance

0530 Disclaimer

Lateral Bounding R/L & F/R
Low Long Willy Mays R/L
Lower body Stretches

Mosey to top of bus loop
Gorilla walk F/R & L/R

Mosey to bottom of bus loop
5 Hill Sprints

Mosey to back lot
Bear Crawl
Crawl Bear
Gorilla Walk L/R

Mosey to blocks and back to playground
5 Turkish Get ups w Block R/L
5 Count Pull Up Hang at Top RnR x 5
5 Curl, Extend, Chop w Block R/L
5 Jump Pull ups w Slow movement down
10 ct IC Putin Pounders w Block
OH Block Carry R/L
Murder bunnies w block
Bunny drag w block
Return Blocks

5 Pull Ups
10 Merkins (5ct IC)
15 Squats (3ct IC)
Hold low squat 1’
5 Kick throughs R/L

Parking Lot Sprints x 3

Beast 5 ct IC R/L

Peter Parker Movements x 4 R/L

Plank Progression


Solid crew this am. Explored the space and got some good real life movements knocked out. Will keep working them out.
EZ-GO VQ next week. Y’all come out and support him.