Author: Drew Hart

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MAMBA Mentality

9 PAX including 2 Willy Lomans showed up to celebrate the life of Kobe Bean Bryant, employee #8, AKA Black Mamba, and the 9 total passengers aboard this weekend’s helicopter flight

QIC: En Fuego

PAX: Pumpkin Spice, Cowboy (Respect), Rock Drop (WL, Respect), Reveille, Burrito (WL), DFrost, Trapper Keeper, Money Shot

Conditions: Per Pumpkin, a degree outside of IC credit

Following welcomes and introductions to our WLs, a disclaimer, and assurances to Rock Drop that III Pillars was in fact not a running AO, we mosey’d over to the base of Mt. Covenant to set up WOR shop, in preparation for a workout that could be mistaken as a running AO workout.

  • SSH x 20
  • WMH x 15
  • LBAC x 15
  • Scorpion Stretch x 12 (PAX knew it was coming and delighted in it)
  • GMs x 10 OYO

The Thang:

Head over to Mt. Covenant where YHC tees up that we will be honoring the legacy of Kobe by tapping into our Mamba Mentality (per Kobe: “The mindset isn’t about seeking a result – it’s more about the process of getting to that result.  It’s about the journey and the approach.  It’s a way of life…And you have to work hard in the dark to shine in the light.”).  With that, we recognize his 20 seasons, two jersey numbers (8 & 24), 5 rings and commence with the following:

Round 1

  • Perform 8 Merkins; Bernie to first light pole up Mt. Covenant, run back for:
  • 8 Merkins, 8 Air Squats; Bernie to second light pole and run back for:
  • 8 Merkins, 8 Air Squats, 8 Mike Tyson’s; Bernie to third light pole and run back for:
  • 8 Merkins, 8 Air Squats, 8 Mike Tyson’s, 8 Bonnie Blairs; Bernie to fourth light pole and run back for:
  • 8 Merkins, 8 Air Squats, 8 Mike Tyson’s, 8 Bonnie Blairs, and 8 Alternating Leg Raises (aka flutter kicks, 4-count); Bernie to top of Covenant and hold plank / SSH for the six.  All in, Mamba mentality fully engaged, we proceed  to base of southern entrance of Covenant for…

Round 2

  • Perform:
    • 24 Merkins at base;
    • Run to the top of hill for 24 Merkins & 24 Air Squats;
    • Run back to bottom for 24 Merkins, 24 Air Squats and 24 total reps of Mike Tyson’s & Monkey Humpers (12 each);
    • Run back to top and in interest of time straight into 24 Alternating Leg Raises

All in, head back to shovel flag and time called upon arrival.  COT / BOM, with T&Ps for healings amongst the PAX, CCR and his family, TK adoption process this Friday, and Pumpkin and Crablegs for their Ms and upcoming 2.0 arrivals.

Moleskin

Excellent effort by the PAX – Mamba leading to 3.05 miles traversed with 51 stories climbed.   As previously coined by PA, those Driveway to Heaven suicides are brutal, especially when Bernied.   Great having Burrito & Rock Drop join representing Chattanooga and Lexington, SC.

Always appreciative of the opportunity to lead.  YHC will leave you with a quote Louisville basketball coach Chris Mack told his team when breaking the Kobe news:

“I told my team today how lucky we are to breathe, how lucky we are to have problems, how lucky we are to have one another.  Sometimes in the midst of all our problems we need to realize we’re having the time of our lives even if we don’t know it.  Find it in the little things man.  In things like driving your kids to school.  Like telling your son a bedtime story…”

En Fuego

 

 

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Cheers to a 113 Years of Life

PAX: Moneyshot, Cowboy (Respect), Crablegs, Pumpkin Spice, Silver Medal, TK, En Fuego (QIC)

Conditions: Beyond pleasant, with a gorgeous sunrise

7 PAX came out for a party at the pillars, celebrating both the upcoming 40th of one of IIIP’s most esteemed HIM, Silver Medal, as well as YHC’s dad, born on this day in 1946, 73 years ago.

0530 arrives, we grab some 20lb (ruck plate) and 15lb (wrapped bricks) gifts and take off on our mosey, setting up shop for WOR at Carrier’s Circle.  Some military-infused concepts thrown in, total of 73 reps of warm-up:

  • SSH x 20
  • Prisoner Squats x 15
  • WMH x 15
  • High Knees March x 10
  • Scorpion Stretch (always a PAX pleaser) x 13

Head to the playground for the THANG:

Celebration #1 – Silver’s 40th.  Lots of exercises we could do in his honor, as the man literally crushes any thrown his way, but we opt for what YHC knows is one of Silver Medal’s favorites – the good ol Swerkin / Down Under combo.  Each PAX grabs a swing, performs 40 swerkins and 40 down unders.  Heart rate is up, party mood established, we head for…

Celebration #2 – YHC’s dad celebrating number 73.  YHC informs the PAX that Dad was a graduate of the Air Force Academy in 1968 and served 5 years thereafter – as such we have an Air Force-inspired party on our hands.  YHC was able to get a couple of Dad’s, ugh…”favorite” exercises during his time at the Academy – naturally lots of pull-ups, merkins and sit-ups.  Given that, we roll with the following, sprinkling in a couple other circuits as well:

  • AMRAP for 19 minutes and 46 seconds (year he was born) of the following (start with 10 reps of each, at the completion of each round rep count increases by 1)
    • Pull-ups
    • Merkins
    • Box Jumps
    • Burpees
    • WWIs

We had some birthday tunes playing in his honor – playlist inclusive of some George Jones, John Conlee & Conway Twitty.  Delightful music to AMRAP to, though apparently as YHC found later in the day our neighbors to the south at Jefferson Commons were not so appreciative of waking up to some Hello Darlin.

All in with 19:46 complete, YHC informs the PAX that the exercise Dad most fondly remembers is the constant running, especially when having to carry the M1 rifle overhead.  So we grab the coupons and partner up, where for the next 6 to 8 minutes (graduated in 68) Partner 1 will sprint down and back length of field (60 yards each way) while Partner 2 performs lap around the track with coupon overhead.  Upon lap completion, flapjack and then R&R.

Time called, mosey back for COT.  Prayers for Pumpkin and his M / pregnancy, health  / healing amongst the PAX, safe travels this week and time with family, special blessing and provision over the birthday boys.

Excellent work fellas – always appreciative of the opportunity to lead and thankful to spend my time in the gloom with each of you.

En Fuego

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Gonna Fly Now

PAX: Crablegs, Pumpkin Spice, TK, Toothless and En Fuego (QIC)

Conditions: Favorable

0530 and we see Pumpkin moseying in from the front porch.  Knock out a few SSH while we await his arrival.  Upon it, we disclaim, then YHC informs the PAX that on November 21, 1976, exactly 43 years ago to the day, Rocky opened in theatres in New York City.  The film was made on a budget of just over $1mm and went on to earn over $225mm, and set off a series of 7 more films that collectively earned 10 Academy Award nominations and 3 Oscars.  None obviously better than Rocky IV where Rocky nearly single-handedly ended the Cold War.  Today, we honor the GOAT that is Rocky Balboa with our Rocky-inspired workout.

Mosey around the loop and set up WOR in the lot under the lights.  In Rocky fashion, 12 jump ropes, 10 jabs, 10 Rocky Balboas, and 11 Butkus stretches (Rocky’s dog, looks quite similar to a Scorpion Stretch).  Total of 43 reps of WOR to represent the 43 years.  Move to the Thang:

THANG:

30 minute AMRAP (As Many “Rounds” as Possible) of the following 8 circuits (for the 8 total movies), each with 24 reps, all picked due to heavy representation throughout the Rocky training montages and played to the beat of all the Rocky classics:

  • Merkins (single-hand if you can; last 3 of each round must be clerkins – as Rocky throws three clerkins in the Rocky I training montage amidst the single-hand)
  • Down-Unders – Atlantis’s way of doing a pull-up, a favorite of the Italian Stallion
  • From the swings, head to the water tank, where a 30lb ruck plate awaits for one lap around the tank (training montage I begins with Rocky running with coupons in hand)
  • Goblet squats utilizing 15lb coupon (Rocky squatting with the log)
  • Overhead presses utilizing 20lb ruck plate
  • Ivan Dragos – standing hammers utilizing 15lb coupon
  • WWIIs – Pax instructed to end with four count jab combo, props to TK, clearly not his first time delivering said combo.
  • Finish with a consistent in every training montage – the sprint.  No steps to represent Philly in Rocky I, we opt instead to sprint up the hill from the lot to Morrow Street.

After 30 minutes, we all barely answer the bell (thanks to the coupon runs around the tank) for 90 seconds of Mary – perform leg raises in cadence.  YHC instructed the PAX to imitate Rocky with only shoulder blades touching the ground – none of us obliged.

Time called and we head back for COT.  Prayers and congrats to Pumpkin with little one on the way.  Good luck to the PAX representing Nashville in the upcoming fitness contest.

Good work to all the PAX – Rocky would approve as it wasn’t an easy AMRAP.  Always great to be with the HIM of Atlantis.

En Fuego

The Playlist:

  • Gonna Fly Now – Theme from Rocky
  • Eye of the Tiger – Survivor
  • Burning Heart – Survivor
  • Hearts on Fire – John Cafferty
  • Training Montage from Rocky IV
  • No Easy Way Out – Robert Tepper
  • Living In America – James Brown

 

 

 

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THE FEW, THE PROUD, THE…[ones who show up at 0530 with a wind chill of 11 degrees]

244 years ago this week the “most powerful fighting force on the planet” was established: the United States Marine Corps.  YHC’s father was a Marine officer in Korea and landed in Incheon on 10 November, 1952.  Happy Birthday Marines!

QIC: Silver Medal

PAX: En Fuego, Moneyshot, Bicentennial Man, High Flyer

CONDITIONS:  Wind chill of 11…what do you think it was like?

MOSEY (“slow calculated ice dance”)

Started with a long mosey trot around the church parking lot then back up around the back of the retirement center g-i-n-g-e-r-l-y placing every step.  Heading back to the main parking lot a skidding/sliding noise was heard by all, but alas, it was just bicentennial who had discovered that sliding on the ice [on his feet] was easier than running on it.  Pretty impressive.  Skipped typical WOR because who really needs to warm up anyway in these temps?

THANG (modified heavily)

Audible 1- The impending ice looming, YHC decided the night before to pivot and not go off-campus…some “field” training would be perfect.  So three on-campus main events were planned. (Audible 2- we only really got to one of them).

  • MARSOC Short Card.  Straight from the USMC Special Operations Command website.  If you haven’t done this, try it.  Simple 15-20 minute routine but a good one that will get the heart pumping without moving out of a 3’ radius.
    • 30 Merkins
    • 30 Squats
    • 30 LBCs
    • 10 Burpees
    • 10 Windmills
    • 30 Merkins
    • 30 Mountain climbers
    • 30 Flutter kicks
    • 10 Burpees
    • 10 Cherry pickers (4-count)
    • 30 Merkins
    • 30 SSHs
    • 30 Supermans
    • 10 Burpees
    • 10 Chain breakers
    • 30 Merkins
    • 30 Lunges
    • 30 Hello dollies
    • 10 Burpees
    • 30 American Hammers (modified count)
    • 50 dips (modified from AMRAP pull ups as bar was inaccessible)
  • In preparation for his Korea deployment in 1952, my father attended the USMC’s Mountain Warfare Training Center in Pickel Meadow CA (in the Sierras).  So to remember that we headed up to field for second and third acts that would include plenty of mountain “crawling” training.  Gate is frozen shut.  The locking device was plastic so we decided not to break it.  Ice was everywhere so jumping it posed risks.  Mosey around to Bernie Hill gate (which was also in the same frozen condition).  But who would have thought, Bernie Hill was [almost] completely dry.  So….
    • 3 rounds of El-Capitans/Everest combo (Lt Dans uphill);
    • 4 rounds (I think) of uphill Bearcrawl.
  • Long mosey back to main parking lot for some Mary that included ample J-Los, Freddie Mercurys, WWIs, Flutters, WMHs, and extra stretching that didn’t occur during WOR.

Lots of time was wasted with slow mosey and botched plans.  The lack of continuity was frustrating but on a day like today, you just keep moving.

BULLHORN:

  • Prayers for Hipster’s recovery
  • Prayers for High Flyer’s “you know, um, procedure” this Friday.  Moneyshot’s prep advice was duly noted by all.

I appreciate you guys making it out there this morning.  Had some curveballs thrown but we kept moving and made it through.

Silver Medal

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Frisbee Game Still in Need of Repair

PAX: Crablegs, Hi-Viz, T-Cell, Hipster, Pumpkin Spice, Toothless, Trapper Keeper, The Nanny, Lunch Lady, En Fuego (QIC)

Conditions: Favorable

YHC let his fellow PAX know that YHC had experienced first-hand several rather unfortunate beatdowns in recent weeks, and in the words of Rocky Top’s finest it was time to “work like heck” to ensure no more were on the horizon.  0530 arrives, we disclaim, grab a handful of frisbees from Toothless’s inventory and mosey around the park to the parking lot to set up shop for WOR.  Somewhere along the way Hi-Viz got tangled with Crablegs on some side-shuffling and arrived to WOR with a left cheek in need of healing.  We closed out WOR with some Scorpion Stretches, then began the:

THANG:

Head to the Pizza Hut Pavilion, where YHC noted that there were many bad memories made in Neyland Stadium over the past 10+ years, but perhaps none more than what was experienced this past Saturday – as it’s not often your college football season ends before September.   We perform the following set in relation to Beatdown #1 -> Georgia State 38, Vols 30:

  • 3 merkins – because YHC was 3 years old the last time the Vols lost a season home opener;
  • 25 derkins – what better way to celebrate a program on the decline than some decline merkins, 25 of them to represent the fact the Vols were 25 point favorites walking into the stadium last Saturday night;
  • 82 2-count flutters – as the SEC had won 82 straight games when favored by 25 points or more; then close with
  • 40 down unders – as it represented the largest loss by an SEC team when favored by 25+ points in the last 40 seasons

After one round, it’s time to officially move on and put the Georgia State game behind us.  Back to the parking lot, where we focus on recent Beatdown #2…the Shire vs Westside Ultimate Frisbee game held several weeks back.  Things got ugly early and often for the Westside that day, and YHC decided it was officially time to practice our flying disc game.

Drill #1 – Catch & Release

  • Partner up, each pair of PAX with one frisbee, and spread about 10-15 yards apart
  • Side shuffle down the length of the lot and back, moving and passing frisbee along the way
  • Any time frisbee hits the ground, all PAX drop for 5 merkins on the way down, 7 merkins on the way back
  • 60 merkins later, YHC began to realize the recent beatdown was perhaps not an anomaly.  That’s why we head to the baseball diamond for…

Drill #2 – Distance & Accuracy

  • Divide into your Swaggy P teams, each team with a frisbee
  • First PAX steps up and gives the frisbee as big of a heave to centerfield as possible
  • Next two PAX try to drop their throws as close to initial throw as they can, as the longer the distance between the three the longer the bear crawl we were about to embark
  • 3 frisbees down, the 3 teams sprint to their respective frisbee and begin set of 10 hand release merkins, 20 WWIs, and 30 squats.  Upon completion, bear crawl to the next frisbee and R&R
  • After stopping to perform the 10/20/30 routine at all three frisbees, we’re all in and head toward the dugout, where YHC brings up recent Beatdown #3 – this week’s Killer Bs

Drill #3 – Killer B’s Frisbee Golf

  • One hole of Frisbee Golf, whereby Pumpkin Spice claimed we were looking at an approximate Par 5 from dugout we were standing by to dugout across the far diamond
  • Stay in your Swaggy P teams, each team playing the hole.  Killer B twist being after each throw, the team runs to their frisbee and before throwing again performs 10 burpees, 10 Bonnie Blairs and 10 Big Boys.  For throws 3-5, we modify for time to 5 reps of the above after each throw.  Two pars and a bogey later, we sprint back to the initial dugout, working on some long tosses to the PAX along the way.

Close it out with 90 seconds of Mary followed by COT.  YHC referenced in the COT that on this day 22 years ago Mother Theresa passed away.  A highly inspirational lady, there are many quotes you could turn to in her honor.  YHC referenced the following: “Yesterday is gone.  Tomorrow is not yet here.  We only have today – let us begin.”  We talked of the Call to Action involved in the “let us begin” – each PAX had started their day well, was time to stay strong from that point forward.  Be present. Be engaged.  Be excellent in all that you do as if working for the Lord, not for man.  Prayers for health and healing across the PAX, Pumpkin Spice specifically, and prayers for Hipster as he prepares for little man #3’s upcoming arrival.

Great work fellas – appreciate you experiencing the pain with YHC of those three recent beatdowns.  Always appreciative of the opportunity to lead

En Fuego

 

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Back to School. Shaking off the Summer Rust

The IIIP crew had become a little rusty over the summer so YHC felt the need to “edumacate” the PAX a little as we head back to school.

QIC: Silver Medal

PAX: En Fuego, Lumbergh (Respect), Princess Aurora, Moneyshot, Twin Peaks, Crablegs, Sideline (FNG), Toothless

CONDITIONS:  Honestly, conditions were utterly oppressive.  Really.  80+ degrees.  Perfect!

WOR w/ MOSEY

Started with a Capri Lap around the church parking lot to make sure we would be seen toward the front of the grounds in the event PA, Crablegs and Toothless decided to show up (note the previous evening HCs).  Back up to the field for some WOR (SSH x 15, WMH x 15, LBAC x 15)…still no sign of the three who have apparently gone UA.

THANG

As we mosey to the playground, YHC proceeds to talk to the PAX about the various structures upon which different schools base their curriculum(s)(i)(a)? FNG Sideline was quick to intervene after noticing my obvious struggle with Latin, informing me that the plural of curriculum is “curricula”. All of that prep school Latin is finally paying off for him I see.  Back to the workout.  Many schools are based on the STEM curriculum; others, like St Paul, are on the STEAM program.  (The PAX later learned how painful Art really is).

Partner Up 1 / 2

S – Swerkin – The PAX learned the SCIENCE behind pushups and that they are actually not bodybuilding chest exercises.  They are part of the calisthenics family since they are body weight only, and actually more core exercise than anything – using your full body.  The PAX learned that F3 actually has a version to help them better feel the pushup as a full core exercise.  (Total team 100 – one exercise / one does lap)

T –  Turkish Get Up – We learned that Turkey has the 3d fastest growing population in the use of mobile TECHNOLOGY for e-commerce. (One partner exercise AMRAP, other lap – goal is 3 laps each)

E – Everest – The PAX learned that Mt Everest is part of two countries: Nepal and Tibet, which is a part of China.  The Chinese have been by far (for better or worse) the largest investor in the ENGINEERING of the road and trail infrastructure of the mountain for years.  (Start from bottom of Bernie Hill.  “Everest” up, lap around track, RnR sans lap)

A – Apple Turnover  The PAX learned that Apple has recently released an unprecedented augmented reality program in six cities whereby you can walk the cities and the phone can display digital ART against the landscape.  (20/20/20yds flop bearcrawl/crabwalk/bearcrawl, lap, RnR, lap)

M – Mexican Jumping Bean Pull-ups  The PAX learned that the Mayans were one of – if not the most – well known experts in MATH.  From the discovery of absolute 0/zero to the Mayan, calendar.  The Mayans are a large part of the modern day country of Mexico.  (Total team 50 – one exercise / one does lap)

Few minutes to spare to talk to the PAX about COMMON CORE CURRICULUM as we mosey back down to the parking lot.  After a brief AOQ-infused penalty, we proceeded to finish up with some Captain Thors. (10/40)

BULLHORN:

  • September 14 – F3 NASHVILLE 5-yr celebration.
  • [Former Skunk] AO now posting at St Paul in Green Hills on Mondays.  Meant to be collective training ground – if you’ve got an upcoming endurance event on the calendar (ruck, run, etc.) come post and get your training on with your fellow PAX.
  • Continued prayer for Boone’s Farm

It was an honor to lead this morning.  Stay sharp and listen to your teachers!

Silver Medal

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A Modified IronPax Appetizer

PAX: Silver Medal, Bagger Vance, Trapper Keeper, Porcelain, Moneyshot, Faulkner (Kotters), En Fuego (QIC)

Conditions: What you’d expect from an August 6th gloom

7 PAX showed up and showed out at III Pillars this morning, officially ready to conquer all that the 2019 IronPax challenge has coming our way.  0530 arrives, we exchange pleasantries and a disclaimer, and with that we grab a 20lb ruck plate and take our mosey to the base of Mt. Covenant, who YHC must say was also quick to show up and show out.  We set up shop for some WOR, ensuring an allowance of time for a slow count Scorpion Stretch routine, and then YHC explains the…

THANG:

YHC alerted the PAX that the month of Sept. will bring us the 2nd annual installment of the IronPax challenge, thanks to our Greenwood brethren.  YHC had some back issues going on during the inaugural event, but was able to complete the Week 1 challenge from the prior year.  Paying full respect to the unfriendliness of that workout approx. 365 days ago, YHC decided it was exactly what we needed to get ready for this year’s event – with the primary modification being the insertion of Mt. Covenant and a 20lb ruck plate.

With that, it’s simple:

    • Divide into two teams, a team of 4 and team of 3
    • Each PAX perform approx.
      • 50 Squats
      • 40 Big Boy Sit-ups
      • 30 Merkins
      • 20 Iron Mikes (each leg down would be one rep)
      • 10 Burpees
        • Team format so that collective team could pick up any extra reps if a PAX was falling behind on rep count.  Most obliged.
      • At completion of above exercises, the team then runs to top of Mt. Covenant (Hill 1) and then over and down to the bottom at the Harding Road entrance (Hill 2).  R&R, only Bernie Sanders up Hill 2 and back down to base of Hill 1.
      • PAX performed a total of 3 sets of exercises and hill climbs, with all PAX at least making it a portion up Hill 1 before 30 minute time was called.
      • As for 20lb ruck plate, Team 1 carried up Hill 1 and back down Hill 2, leaving at base of Hill 2 for Team 2 to grab and Bernie with up Hill 2 and deliver back down at base of Hill 1 for exchange back.  Not easy – tclaps to BV and Moneyshot for getting two rounds up Hill 1 with it
    • Time was called; mosey back to the friendly confines and huddle of for some COT followed by Coffeteria.

Bullhorn:

  • Prayers for Faulkner and his family as they get re-acclimated back in Nashville
  • Continued prayers for full healing and recovery for Boone’s
  • F3 Nashville 5th Anniversary at Sevier Park – put it on your calendar now, Saturday September 14th
  • GoRuck Star Course – 26.2 miler – November 2nd
  • Swaggy P games kick off next week; details imminent

Always a pleasure gentlemen; appreciate the opportunity

En Fuego

 

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Some 3S2T Fun in the IIIP Sun

PAX: Silver Medal, Toothless, Pop-A-Lock, En Fuego (QIC)

Conditions: Muggy to Quite Muggy

4 PAX heeded the call to action to show up and claim the guarantee that their 3S2T would be tested and improved.  0530 arrives, we disclaim, grabbed a 30lb ruck plate and began our mosey to the track to set up WOR.  Some SSH, LBAC, WMH, GMs and Scorpion Stretches later, we got into the…

THANG:

Head to the end of the soccer field, partner up and begin with the Strength and Speed portion of the workout:

    • Perform 80 merkins, 60 squats and 40 WWIs as a team of 2 (roughly 40, 30 and 20 per PAX).  Pop-A-Lock goes into modification mode – believe he is still performing squats somewhere right now
    • Upon completion, sprint length of the field down, back and down again (180 yards total sprint effort)
    • R&R for total of 3 sets of the above

First circuit of Strength and Speed complete, we turn our attention to Stamina:

    • Coupon Bataan Death March
      • Last person drops and does 5 bodybuilders while the rest of the PAX Indian Run around the track (lead PAX carries the 30lb ruck plate);
      • After completing the bodybuilders, the bodybuilding PAX runs to catch up with the group, tapping the last PAX on the shoulder, who then stops to begin his 5 bodybuilders, while the former bodybuilding PAX runs to the front of the line and takes over coupon reigns.
      • Every one takes a turn running with coupon; complete just under .5 miles  

We then head to the playground and begin Circuit #2 of Strength and Speed:

    • Perform 40 2-count flutters, 30 Steve Irwins and 20 swerkins
    • Upon completion, sprint length of the field down and back (120 yards total sprint effort)
    • R&R, knocking 10 reps off each in the interest of time

All in, it’s back to Stamina – we grab the ruck plate and Indian Run around track a couple laps and then head back to Shovel Flag. Time called.  Huddle up for COT, followed by 100% attendance for some 2nd F Coffeeteria

Bullhorn:

    • Prayers continue for Boone’s and his family; YHC discussed a couple ways F3 as a group can help him out these next few weeks per communication with Boone’s M.  Details coming…
    • Swaggy P on its way – get ready to HC for some inner AO friendlies
    • Upcoming dates
      • Yuck Ruck – Aug 17th
      • 5-year F3 Nashville birthday convergence – Sept 14th
      • 26.2 GoRuck Star Course – Nov 2nd

Excellent job to the 4 PAX – always a pleasure and am appreciative of the opportunity to lead

En Fuego

 

 

 

 

 

 

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III Pillars Turns One – We Party in Her Honor

PAX: Silver Medal, Lumbergh (Respect, and also LIFO), Pop-A-Lock, Moneyshot, DFrost, Princess Aurora, En Fuego

QIC: En Fuego

Conditions: Ideal for the muggy enthusiasts

YHC sent a pre-slack blast saying a party was going to be going down at III Pillars this week. Each PAX was encouraged to both RSVP and bring a gift in the form of a coupon. As 0530 approached, YHC disclaimed and thanked his fellow PAX for joining in the party festivities. Inquiring minds wanted to know what we were celebrating – YHC responded that was on a need to know basis, and you would know when you needed to know. With that, we gathered three coupons (one 30lb ruck plate and two 20lb ruck plates) amongst the 6 of us (Q fail #1 – more on that…) and began the mosey toward the soccer field. Circle up for WOR, knock out 12 reps of SSH, WMH, LBAC, Scorpion (a crowd favorite, or at least YHC’s) and GMs. During the GMs, YHC informs the PAX that on 6.12.18 III Pillars was officially born, and while a couple weeks late, today we were going to have a one-year birthday party in her honor. Also, during the WOR, Lumbergh arrives, and YHC immediately realizes we are a coupon short now with 7 PAX (Q-point, always arrive for the THANG with more gifts than needed to account for those PAX hitting snooze). YHC instructs the PAX to head to the playground and knock out sets of 6 pull-ups, 12 merkins and 18 squats while YHC heads back to the lot to grab an extra coupon. One 15lb set of bricks coupon and two rounds of the 6.12.18 combo later, YHC returns and we proceed for the party.

PARTY:

Partner up and head to the end of the soccer field – with each pairing needing one coupon. Coupon Shuttle Runs with a variety of 10-20-30s awaited us. Details:

  • Partner 1 would commence coupon run to the 20 yard line; perform 10 reps of the assigned exercise, run back to Partner 2
  • While Partner 1 is completing the shuttle run, Partner 2 performs rotation of 6-12-18s until Partner 1 returns, alternating between two exercises
  • Partner 1 and Partner 2 flapjack; and this process would continue to the 40 yard line and then the 60 yard line, with rep increases to 20 and 30, respectively

The exercises:

P – Plank-pull-throughs (with other Partner performing rotating sets of merkins and LBCs of 6, 12, and 18 reps)

I – Iron Mikes (other Partner knocking out APDs and flutters)

L – Leg Raises holding plate (other Partner knocking out squats and lunges)

L – Leg Squats (in the interest of time, combine with the Arm Presses below so effectively doing squat thrusters); other partner doing reverse burpees along with another exercise that has fallen victim to the delayed BB)

A – Arm Presses

R – Run back carrying the coupons, as time is officially up for this 45 minute throwdown. Close it out with COT and then some coffeeteria.

Job well done men. Great to be able to celebrate the first 365 days of III Pillars and looking forward to more of all things F3 over the next 365. Always an honor to lead, and I’m appreciative to live out the gloom with each of you.

En Fuego

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Remembering Levi, One Year Later

PAX: T-Cell, Moneyshot, Hipster, Princess Aurora, Spinal Tap (Kotters), SATCO (FNG) and En Fuego (QIC)

7 PAX tried out a new potential residence for the Skunk, journeying to the home of the III Pillars AO, and in doing so faced a “kid-friendly” workout full of monkey bars, relay races and crab hunting in an effort to honor Levi Hughes, the son of a buddy of mine who passed away in a drowning accident one year ago today.   This workout was performed just under 12 months ago, about 3 weeks after Levi’s funeral, and today we turned to it again, hoping the little man was enjoying what he was seeing.

Levi Hughes embraces his dad, Jonathan, during the

Warm up with a mosey heading up to the field, making separate stops to perform 3, 13 and 15 merkins (Levi’s birthday of 3.13.15)

COP: SSH x 13, WMH x 13, Scorpion Stretch x 13 (totaling 39 reps, representing the 39 months Levi spent in the arms and care of his family and friends).  Head to the monkey bars to begin the…

THANG:

L – Lateral Pull-Downs, aka pull-ups.  273 total reps amongst the team of 7, approximating 39 per PAX (YHC had a little trouble with his math here – PA there for the rescue).  Upon completion, head to the track for a relay race – 2 PAX complete a lap while the remaining PAX hold high plank; repeat for next 2 PAX and then final 3 PAX.  Head to corner of the field for:

E – Escalator utilizing BLIMPs.  Collective counts of 70, 140, 210, 280 and 350 (YHC again a little fuzzy on the math) with respective BLIMP of Bodybuilders, Lieutenant Dangers (Dans with a merkin thrown in – became quickly apparent that each PAX had their own way of performing said exercise), Imperial Storm Squats, Merkins and PlankJacks.  Knock out respective count as a team and then run to next corner to begin next exercise.  All in, head back to track for next relay race, this time PAX hold low plank

V – Vacuum Cleaners. Two PAX hop in wheelbarrow position; wheelbarrow to sideline (approx. 20 yards), perform 5 derkins, reverse wheelbarrow back to starting line.  Flapjack until all PAX have wheelbarrow’d.  Back to track for final relay race, this time PAX alternate between high and low plank

I – Indian Crab Walk.  Levi’s favorite beach activity was crab hunting, and in his final moments he got to live out the excitement of putting on his Crab Hunting t-shirt (favorite shirt to wear) and get ready to head to the beach to go do just that.  PAX line up on their six, PAX in the back crabwalks to the front, then next PAX, etc.  PAX on six alternate doing LBCs, flutters and American Hammers.  Perform until time no time left on the clock – got to believe the little man enjoyed that one – and we mosey back for COT.

Honor to have led and appreciate you allowing me to celebrate Levi this morning.  Thank you for showing up and doing your part.

We discussed in the COT, I’ll throw in the backblast as well.  Levi’s mom mentioned in the eulogy that Levi came to her at 11:00 that night wanting to hop in bed with her.  Whereas normally she might encourage him to head back to his bed, that night she rolled over and they spent their last night together, just the two of them, in a bunk bed.   Amazing moment that gives YHC a tiny bit of joy in an otherwise extremely sad situation.  Great reminder to YHC and hopefully to us all – nothing is guaranteed, enjoy and appreciate each day and breadth for the gift that it is, keep telling those little ones in your life how much you love them.  And the next time little feet patter into your room in the middle of the night, maybe roll over and create some space while you still can.

En Fuego