Author: William Taylor

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Purple Cow: 1/6/2020

PAX: Tiny Dancer, Umbrella, Black Widow, Toga, Not a Sport

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • Squats x10
  • Merkins x10
  • Scorpion x10

Thang:

Mosey to bottom of driveway for 7’s:

  • squat jumps at bottom
  • backpedal up
  • burpees at top
  • forward down

Mosey to BHS track and partner up:

Partner 1 run lap around track while Partner 2 is working thru exercises combined totals; flapjack until complete

  • 100 merkins
  • 200 squats
  • 300 LBCs

Mosey to GWP. Run around path, stopping at playground for:

  • 10 pull-ups
  • 15 swerkins
  • 20 dips

RnR

All in, finished with indigenous peoples run back to parking lot. Completed just over 3 miles and some hill work.  Great work by all to get the week started right.

Always an honor,

BF

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III Pillars 12/3/2019 – Golden Glutes Return

PAX: EnFuego, Crablegs, Silver Medal, Moneyshot, Bareback, Tampa Libra, Cowbell (FNG from Tampa), Toothless, Umbrella, PA

QIC: Boone’s Farm

Conditions: nice crisp 30 degrees

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • scorpion x10

Thang:

Mosey to Hill Center parking deck stairs (~0.75 mi). Announce return of Golden Glutes (blend of Glutes and Ladders and Golden Horseshoe):

  • 20 merkins, lap 1 (up stairs (~5 flights), 5 burpees, down stairs)
  • 20 merkins, 20 storm squats, lap 2
  • 20 merkins, 20 storm squats, 20 dry docks, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 lunges (10 each leg), lap 5 (drop burpees after this lap)
  • 20 storm squats, 20 dry docks, 20 WWI, 20 lunges, lap 6
  • 20 dry docks, 20 WWI, 20 lunges, lap 7
  • 20 WWI, 20 lunges, lap 8
  • 20 lunges, lap 9

PA nearly finished, but we had to head back for time.  We ended with a little extra credit, just over 3 miles and ~40 flights of stairs.

Great work by all and great to be back at III Pillars. Remember in this Advent season that we celebrate the incarnation of Jesus who came to take on our sorrows and give us hope.

Always an honor,

BF

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Keeping things moving at the cow – 11/25/2019

PAX: Tiny Dancer, Leatherneck, Umbrella, Black Widow, Toga, En_Fuego, Not a Sport

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey to GWP. Run around path, stopping at playground for:

  • 10 pull-ups
  • 15 swerkins
  • 20 dips

RnR

Mosey to parking lot and partner up:

Partner 1 run lap around parking lot perimeter while Partner 2 is working thru exercises combined totals; flapjack until complete

  • 50 burpees
  • 100 squat jumps
  • 150 merkins
  • 200 LBCs
  • 250 flutter kicks (4-count, or 1000 for Leatherneck)

All in, finished with 1 gasser on the basketball court before  heading back to parking lot.

Great work by all to get the week started right.

Always an honor,

BF

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Racetrack 11/20/2019

PAX: Olan Mills, Umbrella, Blackwidow, Faulkner, Ochocinco

QIC: Boone’s Farm

 

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Scorpion x10

Thang:

Mosey 1 lap around racetrack to pull-up bars.

  • 10 pull-ups
  • 15 merkins
  • 20 jump squats
  • run 1 lap

repeat x2

mosey to stairs by outside parking lot.

7’s on stairs: burpees at bottom, APDs at top

Mosey inside parking deck, at each level do exercise followed by backpedal up ramp, run straight away, RnR all the way to top. Exercises included merkins, dry docks, LBC, Flutter kicks. Head back down stairs and then back to parking lot to finish.

Great work by all.

 

Always an honor,

BF

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III Pillars 6/18/2019 – Lightning Avoided

PAX: En Fuego, Toothless, Pumpkin Spice, Life Champ, Black Lung, Bareback, Crablegs

QIC: Boone’s Farm

Since thunderstorms were going right thru Nashville, we called an audible to change the venue to nearby Hill Center in Green Hills parking deck to avoid lightning and still allow for workout.

WOR:

  • SSH x20
  • WMH x10
  • IW x10
  • Merkins x10

Thang:

Mosey around parking deck to bottom of stairs for 11’s.

At bottom, burpees (10 -> 1)

At top, iron mikes (1 -> 10)

 

Partner up for DORA

Partner 1 runs lap around parking  deck level, Partner 2 performs exercises (combined total for Partners), flapjack

  • 100 merkins
  • 200 squats
  • 300 Flutter-kicks (4-count)

Time called.  Great work by all.

Continue to pray for those with illness and need of healing (Ludwig’s wife, Penny Loafer’s wife, Life Champ’s dad), good encouragement from En Fuego to take opportunity to share time with loved ones.

Ps 90:12 “Teach us to number our days that we may get a heart of wisdom”

Always an honor gentlemen,

BF

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A little running at the cow – 6/3/2019

PAX: Backlash, Offshore, Penny Loafers, Tiny Dancer, Leatherneck, Olan Mills, Umbrella, Black Widow

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey to GWP.  Complete 3 full laps around 0.8 mi path, stopping first lap at playground for:

  • 10 pull-ups
  • 15 swerkins
  • 20 dips

RnR

2nd lap stop about quarter way around for:

  • 10 burpees
  • 20 merkins
  • 30 LBCs

continue to playground:

  • 10 alternating shoulder taps
  • 20 squats
  • 30 flutter kicks IC (YHC mistakenly called out LBC and then proceeded to confuse everyone)

RnR for 3rd lap, with addition of 2 gassers on the basketball court before finishing lap and heading back to parking lot.

Great work by all to get the week started right.

Continue to pray for those with illness and need of healing (Penny Loafer’s wife, Ludwig’s wife, and Spicoli).

Saturday 545 ruck with Leatherneck, meeting at First Watch on Franklin Rd, breakfast at 7.  Come get workout and fellowship

Always an honor,

BF

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III Pillars 5/28/2019

PAX: Bicentennial Man, Toothless, Trapper Keeper

QIC: Boone’s Farm

WOR:

  • SSH x20
  • WMH x10
  • GM x10 OYO
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey the 0.75 mi route down to Hill Center in Green Hills to bottom of parking deck.

At bottom,

  • 10 burpees
  • 30 squats

Run to top of stairs ~4-5 flights,

  • 20 merkins
  • 40 LBCs

RnR – All PAX finished at least 7 rounds before we had to head back to start.

Finished with 30 flutter kicks IC in parking lot

Great work by all.

Continue to pray for those with illness and need of healing, Bicentennial Man and his dad mourning the loss of his mom, safe travels for Toothless and M trip to Italy.

Always an honor,

BF

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Racetrack 2019-5-1

PAX: Double Check, Dr. Smartt, Bagger Vance, Olan Mills, Umbrella, Penny Loafers, Leatherneck, Blackwidow, Offshore, Backlash

QIC: Boone’s Farm

 

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10

Thang:

Mosey up hill around parking deck with some merkins along the way, finishing at stairs by outside parking lot.

7’s on stairs: burpees at bottom, APDs at top

Mosey inside parking deck, at each level do exercise followed by backpedal up ramp, run straight away, RnR all the way to top. Repeat on the way back down only no backpedal. Exercises included merkins, jump squats, LBC, American hammers, Flutter kicks

Mosey back to start right on time.

Great work by all.

 

Continue to pray for Ludwig’s wife Kate with new tumor growth, surgery upcoming.

 

This Saturday Leatherneck hosting monthly 545 ruck with breakfast after at First Watch (Franklin RD Brentwood).

Also, Saturday Nolensville CSAUP (see Slack general channel).

 

Always an honor,

BF

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III Pillars – 4/16/2019 – “Bernie Hill”

After all the hill work we’ve done recently we decided to name the hillside entrance to St. Paul track “Bernie Hill” since we are often doing “Bernie’s” on it.

QIC: Boone’s Farm

PAX: En Fuego, Silver Medal

Conditions: nice crisp clear 48

WOR:

  • SSH x20
  • WMH x10
  • BAC x10 F/R

Thang:

Mosey around front of St. Paul while discussing how I can’t seem to attract the crowd like Silver Medal last week, we circled around to go up “Bernie Hill” and run 2 laps around track and back to bottom of hill.  11’s with Burpees at bottom Bernie up and APD at top; quickly realize that downhill isn’t really any relief.

All in we mosey 2 laps and then complete DORA, but 50% larger for the 3 PAX total (150 merkins, 300 squats, 450 flutter kicks 2-count), 1 running others doing reps.

2 more laps ending at pull-up bars, 1 partner runs lap, 1 does pull-ups AMRAP, 1 does Swerkins AMRAP, rotate thru

4 more laps, with Mary mixed in rotating PAX choice; finish with mosey back to parking lot.  All 3 stayed for Dunkin.

Great job guys, I know none of us were 100% this morning but all pushed each other well.

En Fuego has leadership lunch for April, finalizing details, watch general channel for update.

Thanksgiving for the provision of salvation by Jesus’ life, death and resurrection that we remember and celebrate this week.  Encourage one another to be mindful of this reality.

Always good fellowship with y’all.

Boone’s Farm