III Pillars – 12.27.22 – “Hippendicitis”

Three amigos enjoyed the cool temps and a stand-in Q at III Pillars this morning.

QIC: Princess Aurora

PAX: Go Fish, Grape


Post-disclaimer, PAX carefully moseyed up to midfield for warm-o-rama.


  • SSH x 20
  • Windmill x 10
  • WMH x 10
  • Imperial Walker x 15
  • SnL Squats x 10
  • Good Mornings x 10 OYO

Hop over to the jungle gym and find some space for a 20’ AMRAP circuit of the following:

  • Pull-ups x 5
  • Merkins x 10
  • Big Boy Sit-ups x 15
  • SSH x 20

Find some space on low wall for another AMRAP circuit:

  • Dips x 15
  • Step Down R x 10
  • Step Down L x 10
  • Bent-over Y Raise x 15
  • Run 120 yds

RnR for 12’

Mosey back to start and get 10 quick reps of side-lying hip adductions (Thighmasters?) on each side

COT/Triangle of Man


Felt good to lead again after having to punt on last Friday’s subzero Bomber and having the good problem of a steady stream of Qs and VQs at iiiP.

I owe it all to Hipster’s appendix which is the perfect segue into…



  • Hipster’s appendectomy and recovery
  • Grape’s and Go Fish’s small group
  • Holiday travel for all

Upcoming events:

  • 01.01.23 – NYD Convergence, 0600 at Bermuda Triangle in Brentwood
  • 01.02.23 – LeanPax Challenge begins – No alcohol, follow a *healthy* diet of your choice, and 30 minutes of exercise
  • 01.03.23 – Brewsday! (If you’re forgoing the above OR can stomach the taste of NA beer OR just want to hang out in a bar – all are acceptable)

Go Tigers!

PA out.



Temp : 19
Gloom Factor : Mod

PAX : Esposa, EZGO, Works For A Guy, Topanga, Donkey Hammer, Bagger Vance QIC : BV


WOR – Mosey around school to block pile. Various carrying positions to front of CHE.
(Threw in bear crawl complex under pavilion)


5 Burpees
15 ASTs
20 Romanian SS (SGL CT)
25 Prone Thrusters
Clockwise Bus Loop

5 Burpees
5 TUT Goblet Squats
15 Walkouts to DD
20 RDL Split Stance (SGL CT)
25 Plank Jax
Counterclockwise Bus Loop

AMLAP (all ended up w 2 each + 5 Burps for good measure)

Return blacks
Plank Progression Finisher


NMM : There was a little chatter this am RE: Deep State’s repeated HCs = Fart Sacking, please advise.
Topanga EH’d FNG – Donkey Hammer an NP w TOA.
Esposa got some new gear.
EZGO was able to put his rural Florida upbringing behind him and drive in the snow to meet us.
W4AG went shorts, a bold play that really bit him in the arse with the skin to ground contact in some of our movements.
No one fell today during the workout which was good. However, there were 3 yard sales post COT that were YouTube worthy.

BH : LeanPax starring 3 Jan.



Polar Qortex


Gloom Factor – High
Temp – 1ish
PAX : Uncle Jerruh, Local Boy, W4AG, Bagger Vance

Disclaimer Claimed 0530:05

Big Loop
Upper Loop
RL w Twist
Butt burners R/L
Upper Loop
Squat n Reach
Upper Loop

Grab Presents
Head to Santa’s Pavilion

Sled I Cides
Push the new picnic tables sled style to the four columns and back to the baseline

Present Work
Dead Bugs

Murder Present Suicides

Cook Hip Ext x 20
Hip twists
90 / 90 internal / external hip extensions


NMM : Hearty group of 4 posted for the coldest F3 CH I can remember. Thank y’all for braving the elements.
BH : Prayers up for peace this season.


iii Pillars 12-13-2022: Time Keeps on Slipping . . .

YHC was excited to travel east to join the HIM of iii Pillars.  Had to bring my best in terms of a theme/playlist . . . oh, and there was a workout too.  Today we focused on time – how we don’t know how much we have, we risk wasting it, and we must value it.

PAX:  Bad Boy, Formica, Go Fish, Govt Mule, Grape, Grisham, Haggis, Harbaugh, Headgear (FNG), Hipster, Howitzer,  Jazzercise, PA, Pep, T-cell, Vector (QIC) & Yum-yum.  

Conditions:   37 degrees but a pretty nice sunrise

Patented Cheesy Yet Secretly Good Playlist:  

Only Time Will Tell – Asia
Days Go By – Dirty Vegas
It’s Time – Imagine Dragons
4 Minutes – Madonna with JT
Time Has Come Today – The Chambers Brothers
Happy Hour – The Housemartins
Too Much Time on My Hands – Styx
Tik Tok – Ke$ha
If I Could Turn Back Time – Cher
Closing Time – Semisonic
Clocks – Coldplay

Disclaimer given and then mosey to the track, stopping to respectfully lunge up the hill:

  • Warm-o-rama:   SSH x 20, LBAC x 15, RLBAC x 15, Squats x 15, Toy Soldiers x 10
  • Thang 1:  Race the Clock:

12 Pull ups, 24 merkins, 30 squats, 60 LBCs and then run lap (clockwise, of course) — repeat until Q grew tired of this round

  • Thang 2: PAX O’Clock

Circle up.  Starting with Q, each PAX calls exercise for 12 reps.  While rest of PAX do the exercise, that person serves as the second hand, doing SSH until the 12 reps are over. Great mix of leg, arm, core exercises by the crew.

Ended with a demonstration of the well-wound clock with 60 SSH as a group.

  • Mosey to startex for a few last Flutter Kicks and Alabama Prom Dates.


  • Next Open Tab: This Friday, December 16th at Fat Bottom in the Nations (start ~5:30p) — topic : A relationship that has impacted you
  • NYE Convergence
  • LeanPAX coming in January (c’mon, HIM – you know you want 6 pack abs, right?)

Thanks, HIM.  Honor to lead you this morning.



New blood

Backblast! Tampa from the block
Date: 125/2022
AO: #detention
PAX: @worksforaguy @esposa @deepstate @ar @ccr @bagofants @YHC
FNGs: 0
Q: @tampalibra
Total: 7
Conditions: Perf

SSH x 25
Squat x 15
Merkin x 15
Flutters 4 count x 15
Finger bangers x 10 each way


7s on the back hill:
Block crunch at the bottom
Burpee pull-up at the top
20 curl speed bump on your way up

Thang 2:
7s on baby front hill:
Kraken burpees on the bottom
Blockees on the top

Planned for a speed bump and to do Thang 2 at the church but audibled for time.

Lots of new blood in the shire, loved being back with you lot.

YES – bring donations if you’d like by this Wednesday at #the-racetrack, or drop by my house. Sign up to volunteer for YES event on 12/10 – afternoon slot. https://volunteersignup.org/LRPHE

Prayers: @esposa and his BIL as @esposa walks with him through his DUI and any related fallout