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III Pillars – 07.03.18 – “Smash and Dash”

‘Twas another beautiful sunrise at the St. Paul Christian Academy field, a perfect backdrop for the 8 PAX working on their motors and evasive maneuvers.

QIC: Princess Aurora

PAX: En Fuego, Boone’s Farm, Keep the Change, General Mills (FNG), Vegemite, Hambone, Leatherneck

THE THANG:

Having just come in hot from prep work at the field, YHC jumped out of the car, gave a quick disclaimer, and led the PAX on a medium mosey to and around the track, stopping in the center for a COP:

  • SSH x 20
  • Kang Squats x 15
  • LBAC F/R/F x 10/20/10
  • Cherry Pickers x 30

Hop on over to the starting point of today’s agility course and form a line. From your knees, jump up and run the following cone snake pattern:

  • Forward 3 yards to first cone
  • Shuffle 3 yards left to next cone
  • Forward
  • Shuffle right
  • Forward
  • Shuffle left
  • Forward
  • Shuffle right
  • Sprint 30 yards to the last cone
  • 10 Hand Release Clerkins
  • Sprint back to the start point.

Man behind you starts when you hit the second cone. After final sprint, rest until next man finishes his round. RnR for 5 total rounds.

For the next agility drill, it was diagonal runs down and back through the cone course. When not running the course, you’re squatting. RnR for 3 rounds.

Mosey over to side entrance of the track. This is a short but steep hill, and, having experienced the burn of backpedaling up steep hills with Floppy at Sir E, I knew what I was subjecting the PAX to this morning. 11’s starting with 10 Jump Squats at the bottom, backpedal to the top, 1 Glute Bridge. It was brutal.

Gather the PAX over at the playground for some Bell Cow action. There were 8 cones left in the middle of the field, so one person calls an exercise for the group and sprints to retrieve one cone. RnR until all cones are back. Among the exercises were Dry Docks, Squats, and Table Tops.

Mosey back to cars for COT/BOM

MOLESKINE:

  • Welcome to Brad Mills aka General Mills, brother-in-law to En Fuego, and Knoxvillian. He’s going to be excited when he posts in Knoxville and finds out how easy it is.
  • Kotters to Leatherneck. It was good to have him back out, and he hasn’t lost a step.
  • Methinks some more combine Qs are in the future for III Pillars. All of you, especially you West End/Green Hills guys, be sure to check this AO out.

BULLHORN:

  • First Friday Lunch at The Cookery at 11:30 tomorrow, July 6.
  • Friendly Friday next Friday the 13th at our Friday AOs.
  • Warpath, Franklin’s quarterly CSAUP, on July 21 from 5-9 down in Franklin.
  • TN CAN RUCK, which combines our monthly 3rd F service opportunity with 2nd F and CSAUP events , is on July 21 from 2pm until we’re done (4-5 hours expected). Come ruck, drink, and serve to support hungry families across Middle Tennessee. Look for promo opportunities over the next two weeks at supporting breweries. If you’re planning to come and haven’t signed up, please do me a favor and register here so I can throw these numbers out to our stops: https://docs.google.com/forms/d/1Q4kQjkyLPhyfR9ofdigkMYoRMXTLTpsmATTMrJsbRrg/edit
  • Prayers for healing and comfort for those families experience injury, disease, and loss this summer and praises for the good things we’re seeing around us. It’s a blessing to have so many people praying for others; let’s not underestimate its power.

PA out.

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Independence is taking the land

  1. ~80F and sunny and heating up during the workout.  0530 start.  Q’s: Porcelain, Big Bang, and Funyuns. Pax: Rocket League, 3rd degree, Vegemite, Torch, Offshore, Crab Legs, Hi-viz, Black Lung, Bicentennial man, Right said, Casual Friday, Frugal Mcdougal, Robin Hood, 3rd person, Waterboy, POP-a-lock, Hambone, Harvey Updike, Princess Aurora, Red Skull, Ebola, Hot & Ready, Razor.  27 total.
  2. Warmarama: circled up behind the statue.  No FNGs but read disclaimer verbatim because this was going to be CSAUP (counts for Ironclad?).  Q’d up the music for Sally (play Moby “Flower”) to warm up, Q’d by “up”-stand, “down”-thighs parallel, “ground”-deep squat.  Great hip opener warmup.  13 reps each (get it?)- SSH, LBCs(fwd-reverse), overhead arm claps, merkins.

The thang-counted off 1s and 2s to form 2 groups.  Indian run in these groups about 1/2 mile with shovel flags to the sand volleyball court.  YHC had pre-staged necessary equipment to claim around 1776 lbs of sand in two different cubic yard nylon sacks.  (100#/ft3 for sand 3ftx3ftx~2ft high).  Bottoms of sacks were already secure.  Items that could be used to execute this task were 4~10foot steel poles, 2-shovel flags, 2-reusable grocery bags, 2-garbage bags, 1-lap counter, 1-20oz cup, 1-banana, and 2-oranges.  Designated the youngest pax (Harvey Updike and Rocket League-great work men!) on each team to lead the group in filling the bags then lifting them to move them around a quarter mile to the Parthenon.  Raise over head 13 times for the original 13 colonies.  Claiming the ground and raising it for a democratic constitutional republic.  Bags were filled quickly even with those not involved in filling doing Lt Dan with the flags.  Test lifts were conducted during filling for safety and YHC called the bags full enough at a bit more than half way.

Moleskin break: two sacks were used because the number 2 is very involved with our independence.  Only 2 men actually signed the Declaration of Independence on the 4th of July (John Hancock and Charles Thomson).  The vote for independence by the Second Continental Congress actually took place on the 2nd of July 1776.  Most of the signers of the Declaration did so on August 2nd.  Q audibled to only go to the front of the Parthenon where we were met by a loyal Nashville police officer.  YHC’s stinky sweat got close but still managed to convince the officer      we were not a threat but completely stupid.  When we tried to EH the officer before he left he invited us to go to a gym to spar with him.  I’m game!

T-claps to Big Bang not only did my co-q have the next activity fully Q’d up great with co-q Funyuns but Big Bang had me having flashbacks to a rather large log from Grow Ruck as he helped to organize and call the lifts for team 2.

Bags returned to volleyball court.  Around a half mile total movement with bags.  released bags at 0630 to turn Q duties over to Big Bang.

Moseyed back to statue.  Big Bang explained the 1776 Devildog shown in the pic.  Buddy teamed up and started with 76 burpee but in.  Then moving back and forth 50 yards out and back with partner picking one of the 17.

Moleskin freedom was the partial railroad tie drag Big Bang pictured prior to workout.  Sandbags here were at least 60 and 80 lbs.  Farmers carry 2×30# dumbbells.

Great work staying hydrated and thanks for the bagels Robin Hood.

Big Bang rallied everyone in a circle at 0725 for the 76 burpee buy out.  Most were close to complete.

Announcements: warpath and tin can ruck on 21 July.  Note cans will not pack as tight and are mostly water (62#/ft3)  so cans will be half the weight (scaling as necessary).

COT by Funyuns.  Thanks to those that have fought for our freedom in many ways.  Prayers for Spicoli.  Get out for Team Job bbq tonight if you can!

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1776

QIC: Noble Virus
PAX: Noble Virus, Iditarod, Schnitzel, CDL, Aristotle, Yosef, Woodshed
Warmup lap around the square with a Mozy, cherry pickers and politicians.
7 merkins- 4 sets in honor of July 4th
17 burpees and 76 LBCs in honor of 1776.
Mozy to the parking garage
Bear crawl up the incline with 17 burpees in the middle
17 Star planks (opposite arm/leg reach)
76 Side Straddle Hops
Mozy to the courtyard
17 burpees
17 box jumps
76 American Hammers
Mozy back to the square
17 burpees
Circle of Fire
Modified Indian run, PAX in the back dropped and did 8 burpees to complete the set of 76. Remaining PAX lunged, bear crawled, broad jumped instead of running.

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Broken Wheel Field-trip!

8 PAX in Attendance: Barney Fievel, Soccer Mom, Von Trapp, Show Me, Aunt Bea, Netflix, Tebow & 3rd Degree (QiC)

YHC couldn’t sleep (too excited about Q’ing) and came early for a 10 burpee on the minute for 10 minutes pre-party. Awesome playlist, if I say so myself. Eventually the PAX came in and we got (kept) rolling.

Warm up lap around parking lot, enjoying the aroma of ripe port-o-jons

Warm-Up:

  • 13 SSH
  • 13 SJ
  • 10 Tempo Merks
  • 10 Tempo Squats
  • 30 seconds GM OYO
  • 30 seconds Willy Mays Hays

Mosey to Nolensville Elementary School Pain-ground (~0.3 mi) for 11s

Exercises:

  • Swerkins (Swing Merkins)
  • Pull-ups

MOT: lunge walk back and forth

Back to Park bridge (~0.4 mi)

“It’s kinda my thing…”

Bear crawl and then crawl-bear the bridge. Always a good time.

Old-guy Wisdom imparting intermission. I think they were intimidated by Netflix’s biceps and were overcompensating…anyway, enough mumble-chatter, time to land this thing…

Mary:

  • Flutter Kicks x 25 IC
  • High-Plank, alternating Knees to opposite Elbow x 25 IC

What?! Over already? The fun was just starting…to be continued at The Forge!

CoT:

  • Convergence tomorrow at Centennial Park (Parthenon) 5:30-7:30 CSAUP. Hit me up if you want to carpool.
  • Pray for Barney and his family as they welcome another 2.0 any day now (Patience, peace, strength and health)
  • Make sure we put God first, then family, then everything else…priorities

Love getting to lead these HIMs.

Until next time,

3D, out!

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7/2/18 – The Purple Cow

Felt like a sauna as we got after it at The Purple Cow. 5 HIM got better in the heat and humidity this am.

PAX: Boone’s Farm, Ponzi, Offshore, FNG – Backlash (Jon Watson), Umbrella

QIC – Umbrella

Mosey to Granny White Park and to the tennis courts for:
WOR
SSH x 20
WMH x 10
GM x 10
BAC Forward x 10
O/H Press x 10
BAC Reverse x 10
Tempo Merkin x 10
Slow N Low Squat x 10

Thang:

Mosey to pedestrian track around perimeter of Granny White Park. Mosey was continuous for two laps with stops for the following every ~200 – 400 meters:

Stop 1 – 5 burpees – continue mosey
Stop 2 – 5 burpees, 10 merkins, mosey
Stop 3 – 5 burpees, 10 merkins, 15 LBC’s, mosey
Stop 4 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, mosey
Stop 5 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, 25 squats, mosey
Stop 6 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, 25 squats, 1 min high plank, mosey
Stop 7 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, 25 squats, 1 min low plank, 35 American Hammers, mosey
Stop 8 – 5 burpees, 10 merkins, 15 LBC’s, 20 CDD’s, 25 squats, 1 min alternating arm planks, 35 hammers, 40 air presses, mosey back to parking lot at BMS for 10 Good Mornings to finish it off.

PAX performed valiantly. 2 laps of The Purple Cow completed exceeding 2.5 miles, T-Claps for FNG Backblast who was suffering from disk problems in back but toughed out the work for his first post.

Prior to closing out COT, we discussed a quote I keep on my desk that states the following:

“The finish line of comfort and the starting line of growth look an awful lot alike.” – Dan Klein

Whether we are looking to grow spiritually, in our marriage as husbands, as fathers, as leaders, or physically; we must push through discomfort to allow real growth and progress to take hold. The PAX of The Purple Cow got stronger today and pushed through the finish line of comfort. Challenge going forward was to determine what other area of our lives to we need to push through comfort to be the men God is calling us to be.

God Bless,

Umbrella

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6.29.2018 Pony Racing

Posting live from Midtown hospital after arrival of another 2.0 by the M. Sorry for the delay.  20 come out for a muggy beatdown.  Little does the PAX know it will be a surprise Co-Q with Big Stick and YHC, to be referred to as Big Nuts moving forward.

Start our with a brief mosey and return to the parking lot for the WOR.  Can’t fully remember with all this hospital time but it was pretty standard.  20 SSH, 10 squats, 10 merkins,  10 GM, 10 BAC and a few cherry pickers all IC.

Big stick on DJ spins some amazing William Tell Overature for the PAX to experience my welcome home from work ritual my children have adopted.  During the song (all 10 minutes), group 1 will King Arthur around the parking lot while group 2 does AMRAP hand release burpees. Flap jack until song is complete.  Really got the heart pumping and saw some horrible form by the end!  Hans Zimmer never cuts corners on his epic movie soundtracks.

Hand off to Big Stick for a brutal circuit of 20 rows, 20 power merkins, 20 WWIs, 20 tuck jumps and then 15 butler pull ups all together as a group.  We did 3 rounds of this with a surprise last round of 40 reps in honor of CCrs bday he didn’t tell anyone about.

PAX:  Big Stick, Donuts, BV, Floppy, PSL, CCR, AR, Capslock, Edible Arrangements, Reefer, PSL, Flatline, SkidMark, 3rd degree, Robinhood, Vegemite, Venus, Ludwig, Swampfox, Yard sale.

TClaps to BV for best Coconut form during the KAs.  ATQ never skimps.

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Miles of Smiles

Temp 75…Thick
Gloom Factor Nil
Foggy Pirate Not present nor accounted for

PAX: HeadStud, Preacher Man, Yard Sale, Vegemite, Foxtrot, Big Stick, Money Shot, Cowboy, Life Champ, Venus
QIC: Bagger Vance

0529:35 – Disclaimer

0530
WOR- SSH, WMH, MTN CLIMBERS, PETER PARKER MERKINS, BAMA PROM DATES
ALL IC X 13

Thang:

Partner up

Evo I –
Partner Indian Run to Lone Oak and Overhill

Evo II –
Partner 11s Merkins at LO OH intersection and Merkins 1/2 up OH

Time called at 0605 w most PAX on the 5/6 6/5 Merkin loop

Evo III –
Slowsey back to StartEx down tower w a short wall sit break for the 6 on BPT

Evo IV –
Bear Crawl 50’ down front stretch of track

Time

NM: A great surprise to have Vegemite and Yard Sale post with us at The Skunk. Always a pleasure watching those two get after it. Today’s Q was inspired by YHCs noticeable lack of running in June, which will be rectified in July. Think that is the most mileage a non running Q has covered in quite some time. T Claps to Big Stick for allowing me to highjack his Q since he’s been KSAing all on his own as of late.
My greatest pleasure this AM was seeing that sea foam green Sequoia roll into The Skunk and knowing that none other than Head Stud was back in the game. Fantastic to have you back out in the G with us again brother.
Life Champ with the heart of a true Champion today. Back off a weeks long road trip with the Fam and getting it handed to him but like the Life Champ he is, he never wavered and never gave in to that voice of defeat.
Per usual, Big Stick led the way w Preacher Man. Way to get after it men.

BH: Lots of stuff going on this month.
Wed Am – Convergence at Titan 0530-0730. Should suck, should be some Burpees. All other AOs closed.
Wed – Party at your Grease Trap’s house to raise funds and awareness for Team Job.
Fri – 1st Friday Lunch
21 July Warpath and Tn Can Ruck

YHC,
BV

Grant me a ready spirit, a fearless heart, a right faith, a firm hope and a perfect love, that for Thy sake I may lay down my life patience and joy. ~Jan Hus

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1776 – Detention – 7/2/18

PAX: Accounts Receivable, CCR, Floppy Disk, PSL, Dine N Dash, Frugal MacDoogal, Capslock, Grisham, Frogger, Edible Arrangement, Dr Smart, Too Tall, Reefer, Hollowback Girl, Dilly Dilly, Big Perm

CONDITIONS: Perfect for sweating

16 PAX resisted the fart sack this first morning of a holiday week…

WOR:
5 Burpees
Jog around the bus loop – wave to police officer parked at bottom of hill
DISCLAIMER
Side Straddle Hops (20 count)
Hop Kicks (20 count)
Seal Claps (10 count)
Squats (10 count)
Willie Mays Hayes (10 count)

THANG:

Indian Run around neighborhood loop
Mosey to top of hill by swing set
11s (Hand Release Merkins at bottom of hill / Pull Ups at top of hill – Jog in between)
(Due to Q’s mis-judgment of time we completed about 7 of the 11)
Mosey to hand rails for some Independance Day inspired Rows (17), WW1s (7), and Burpees (6) – Rinse and repeat for a total of 4 sets.
Mosey to parking long for Mary

MARY: (round robbin of PAX favorite ab exercises)
Flutter Kicks (20 count)
Froggers (20 count)
Mountain Climbers (20 count)
LBCs (15 count)
Squats (10 count)
Freddie Mercs (15 count)
Mariahs (20 count)
American Hammers (20 count)
Feet To The Sky (not sure of actual name) (10 count)
One Legged Table Top Thrusters (not sure of actual name) (20 count)
Box Cutters (20 count)

COT:

Team Job 4th of July Extravaganza. (https://www.eventbrite.com/e/team-job-4th-of-july-extravaganza-tickets-47214304255)
4th of July convergence at Titan. Two-hour Co-Q.
1st Friday lunch this week. Stay tuned for possible location change.

Nice work gents,
Accounts Receiveable

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Stonewall – 6/30/2018

PAX: Pop-A-Lock, Cowboy, Skidmark, Spitz (FNG), Animal (FNG), Venus (EXTREME LIFO), Bagger Vance, Blue Mule, Black Lung, Reveille, Vegemite, Bicentennial Man
QiC: Hambone

13 pax posted for a nasty beatdown and 1 posted for a preruck of 4 miles.

Warmup:
Disclaimer
20 SSH IC
17 Slow and Low Squats IC
10 GMs IC
12 Merkins IC

There was an extremely simple and extremely taxing (for YHC) workout.

1. Run to Portland Brew and back to Sevier Park (~.9 miles). Squats, SSH, or Plank for the six/Hambone.
2. COP including 12 Merkins IC as the last exercise.
3. Repeat.

With a total of 4 rounds, the Stonewall Pax completed ~3.5 miles of this awful workout.

Pax closed out with dips, planks, and 6 Minutes of Mary.

NMM:
1. Sweat was not a rare commodity. TruthNugget that some pax skipped coffeeteria because they were soaked to their jimmies.
2. Truly embarrassing to be at the back of your own workout, but zero regrets and I plan on pulling this one out again.
3. Five pax (Bagger, Hambone, Vegemite, Pop-a-Lock, and Black Lung) posted for coffeeteria.

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Welcome to The Forge!

Nolensville broke in their new AO, The Forge, with a workout focused on strength, endurance, and coordination. Iron sharpens iron!

PAX in Attendance: Barney Fievel (Q), Nimbus 2000, 3rd Degree, Numbtucks, Aunt Bea

Warm-Up:

  • 30 seconds of Good Mornings
  • 20 SSH
  • 10 Imperial Walkers
  • 1 Al Gore
  • 10 LBAC (forward and reverse)

Thang 1: Mini Cooper with 20 pound coupons

  • 6 Burpees, 6 Merkins, 6 Deep Squats, one lap around track
  • Rinse and repeat decreasing one rep each time
  • Total of 1.5 miles and 21 reps of each exercise

Thang 2: Stadium Runs with Assorted Exercises

Run up, along the backside and down the bleachers doing an exercise in-between with your coupon.

Exercises:

  • 20 side-to-side lunges (use coupon as your center point)
  • 20 bicep curls (with coupon)
  • 10 windshield wipers (on your six, coupon held over you, feet touch from right to coupon to left to coupon)
  • 20 overhead tricep curls (coupon overhead and behind back)
  • 15 derkins (close grip hands on coupon)
  • 10 pull-up rows (coupon in lap)
  • 10 burpees (with coupon)

Mary:

  • Flutter Kicks
  • WW1s
  • Alabama Prom Dates
  • Megan Berry’s
  • J-Lo’s

CoT:

Hebrews 12: 1-3

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.