III Pillars – 06.02.20 – The Oregon Trail

A new record PAX count for the new iiiP location (5) turned out this morning to take part in a journey down the Oregon Trail.

QIC: Toothless

PAX: Crablegs, En Fuego, High Flyer, River Dawg

Conditions: Excellent temperature and relatively low humidity, sunrise was an 8/10, field grass freshly cut


Decent amount of stretching while waiting on the PAX to assemble, gave an extra 2 for the sake of those coming in hot.

  • 20 x SSH
  • 25 x High Knees
  • 25 x Butt Kickers
  • 8 x Jump Squats
  • 10 x Willy Mays Hayes
  • 10 x Windmills
  • 10 x Whatever You Need


Round 1

Starting at old Independence, MO, the PAX loaded their gear into their wagons with 30 Squats every minute on the minute (EMOM) for 5 minutes.

Once the wagons were loaded, the PAX completed a roughly 30 yard Ox Crawl. That’s a newly coined exercise just for today consisting of 10 Bear Crawl steps capped with 5 Merkins per one rep – PAX did 5 reps.

After all of that traveling, it was time to go hunting and gather some food. Pax took off on a 1/3 mile Indian Run around the field, ending at the Balance Beams.

Round 2

The PAX were then struck with DIPtheria and proceeded to complete:

  • 30 x Dips EMOM for 5 mins = 150 total Dips
  • 40 x LBC’s EMOM for 5 mins = 200 total LBC’s

It was time for more grub, so the PAX took off for a rarely used modification of the Indian Run called the Scout Run. This is where the front runner picks a spot ahead of the group (~15yds away) and sprints there before returning to the back of the line of PAX. This continued around the 1/3 mile loop ending opposite STARTEX.

Round 3

The PAX were almost to Oregon, but they had to cross a river first. First the PAX completed 50 Merkins to make sure everything was packed down good and tight before making the crossing.

PAX proceeded to cross the river with:

  • 50 x Four Count Flutter Kicks
  • 50 x Australian Snow Angels

RIVER Dawg gave us a 15 count, which was enough time for the water to rise and begin washing away one of the wagons. PAX had to complete 20 Burpees quickly to rescue the supplies before they were washed away with the wagon.

PAX then ran back to STARTEX with a short Indian Run


Time was running short, but the PAX circled around the campfire and called out an exercise to do 5 reps of. The mumblechatter spiked here as some of the PAX wanted to start the countoff prematurely.

  • 5 x Big Boy Situps
  • 5 x Happy Crunchy Frogs (Happy Crunchy Trail Mix)
  • 5 x LBC’s
  • 5 x Freddy Mercury’s
  • 5 x American Flutters

COT/COMAD (Circle of Man Appropriately-Distanced)


  • Prayers for our city and nation as we deal with the chaos – know that your brothers are here for you if you just need to talk or do something to take a break
  • Thanks to the PAX this morning the Q sheet is filled up for the next few weeks, but let me know if you want to grab a spot as the time will come quickly. The PAX have enjoyed the new location, and I’m looking forward to further introductions of our regular Tuesday crew.

As always, it was an honor to lead!

– Toothless

2/4/20: CHIEFS

Location: III Pillars

Conditions: 50s and wet

QIC: Pumpkin Spice

PAX: Cowboy, Crablegs, Crawlspace, En Fuego, High Flyer, Money Shot, Right Said, Toothless


Warmorama :

We made our way up to the track, did a single loop, then circled up for some WOR:

  • SSH x 54
  • WMH x 10
  • LBAC x 10
  • rLBAC x 10
  • Mahomes Night Clubs x 10
  • Chinook x 10

After getting sufficiently warm, the PAX received instructions for the Main Event, in honor of the recent Kansas City Chiefs victory in Super Bowl 54. I don’t know about you, but I for one think Andy Reid deserved the heck out of a Super Bowl win.

Main Event

The PAX would perform 50 of each CHIEFS exercise, followed by 4 labs around the track:

  • Clerkins
  • High Knees (each leg 1/2)
  • Imperial Walkers (each leg 1/2)
  • Extenders
  • Freddie Mercuries (each leg 1/2)
  • Squats

After completing the first round, the PAX moved on to a second round with different symbolic numbers. The Chiefs had to come from behind, or what some might call, an incline. Moreover, they ultimately went on to defeat the 49ers, so the PAX did 40 of each of the following exercises each, followed by 9 labs around the track — Chiefs Indian Run style:

  • incline Clerkins
  • incline High Knees
  • incline Imperial Walkers
  • Extenders
  • Freddie Mercuries
  • Squats

After the two rounds of exercises and over 1.5 miles of running, the PAX moved over to the jungle gym to each complete 5+4 perfect Pull-ups.

We then moseyed back to the Shovelflag and that was it!


  • T-claps to Crablegs for the idea to incorporate the Indian Run into the 9 labs of the second round. I should have known I could count on the King of Puns to facilitate such an appropriate improvement to the workout.
  • Side Strattle Hops last night may have proven too much for one PAX. The last lap of the Indian Run nearly caused a Pilsner Puke (or perhaps it did, there were no witnesses, so who could ever know??)
  • Coffeteria included some fascinating ideas surrounding an impending Fi-beery, as the merits of passive and active investing were discussed — materialization of this event TBD.


  • Libeery coming up on March 10th at Fat Bottom Brewery. The book is “Essentialism”. Time TBD, but likely 7pm-ish
  • We continue to pray for Siri, Bad Boy, and Hipster as they recover from injuries/surgeries

– Pumpkin Spice

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.


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



Bean Juice

Right Said, Cowboy, Money Shot, High Flyer, En Fuego, Princess Aurora, Toothless, Crawlspace, Bareback, Jug Band, Cowbell, Bicentennial Man, Michelin Man, Reveille, yours Q-ly Tampa Libra

SSH X 25, WMH x 10 oyo, Good Mornings x 10, Smurf Jacks x 10, hip flexor stretch x 6


  • Mosey to the field for what Money Shot referred to as “a real creative workout”
  • Sprint length of the field and back to the 10 for 2 burpees, 10 prison squats, 10 sec hold
  • Spring the length of the field and back to the 10 for 4 burpees, 20 prison squats, 20 sec hold
  • 6, 30, 30….10, 50, 50
  • R&R with 10 Air Presses, 10 Peter Parkers, 10 push up hold….40, 40, 40 before calling time


  • 10 flutters, sprint, 10 flutters, sprint back
  • 20 flutters, sprint, 20 flutters, sprint back
  • 50 heel touches, 15 single leg LBCs each side, 40/15, 30/15, 20/15


  • Grow Ruck 10/10
  • CSAUP with details forthcoming
  • Prayers for those recovering from surgery
  • Prayers for Awaken Nashville and prayer/fasting throughout Feb
  • Hot Chicken lunch on Thursday

III Pillars – 12.31.19 – “B.A.L.L.S. dropped”

6 PAX turned up for their final workout of 2019 at III Pillars. Considering most would likely be asleep before the ball dropped, the plan was to do a little drop of our own.

QIC: Princess Aurora

PAX: Covenant Eyes, Crablegs, Moneyshot, Pumpkin Spice (LIFO), Trapper Keeper


After rolling in HOT and delivering a disclaimer before the car door was even closed, the PAX were off to the track for a little COP at midfield.

  • SSH x 20
  • SnL Squats x 20
  • LBAC x 20
  • Overhead Clap x 20
  • RLBAC x 20
  • WMH x 20

Mosey to the back of the east end zone and explain the meat of today’s celebratory workout: a descending ladder of the circuit below:

  • Burpees
  • Air Squats
  • Lunges
  • Leg Raises

PAX performed 10 reps of each exercise and completed one 200m lap. SSH  for the six and repeat again with 9, 8, 7,…1. Pumpkin had to peace out before 5 to go doctor some people, but the rest finished the countdown and ran the last lap together.

Quick skip over to the playground for some push-pull action. Each PAX was to perform 40 (20+20) pull-ups, and rest/wait for bar vacancy with Merkins. Most were busting out sets of 3-4 by the end. Lactic acid burns so good!

All in and it was back to the parking lot for dealer’s choice Mary:

  • Hello Dollies x 20
  • American Hammers x 20
  • Happy Crunchy Frogs x 20
  • LBCs x 20
  • WWIs x 20 OYO



Appreciated Pumpkin Spice and Moneyshot for pushing the pace on the 200s, and big props to Crablegs for his dedication to full reps on the pull-ups. It’ll pay off. Covenant Eyes, Crablegs, and YHC took a field trip to the OG III Pillars coffeeteria: Starbucks at the Green Hills Mall. Conversation was delightful with topics including podcasts, specialists vs. generalists, and Crablegs’s love of the villain.


Prayers for a New Year of focus and follow-through.

  • 1/1/20 – New Year’s Day convergence at FRA
  • 1/16/20 – Gentlemen’s Dinner at Jimmy Kelly’s. Spots MIGHT be available, so see Reveille.

All for now. Go Tigers!

PA out.

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


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


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,


Tuesday at Bernie: 11/19/19

Gloom Factor: 43° and drizzling

PAX: Bi-Centennial Man, Cowboy, Crablegs, En Fuego, Money Shot, Silver Medal, and Trapper Keeper (QIC).

Took a little mosie to the front side of SPs and up the stairs and back around, then traveled up to the middle of the field where the PAX warmed up.

SSHs × 15 IC
Squaats! × 15 IC
WMHs × 15 IC
Good Mornings × 10 OYO
LBACs × 15 IC
RLBACs × 15 IC

PAX then mosied from the field around to the bottom of Bernie hill.


PAX performed 6 sets with 3 stops.
Set consisted of: 5 burpees at the bottom of Bernie hill, then run up Bernie hill to the edge of the field (1st stop) where 10 squats were performed. Then PAX bear crawled across the width of the field to half way point (2nd stop) where 15 air presses were performed. Then PAX traveled from the mid point of the field to the other side by way of side lunges. PAX traveled back to starting point by reversing the mode of travel but without performing exercises.

Note: Side lunges were switched when traveling back to mid point.

After all 6 sets were complete, 30 burpees, 60 squats, 90 air presses, and 120 SSHs were performed.

At the end of the 6th set, 5 more burpees were performed for good measure.

Mosied back to parking lot for Mary.

Alternating Shoulder Taps × 10 IC
Flutter Kicks × 10 IC
Hello Dollies × 10 IC
90° Leg Raises × 10 IC
LBCs × 10 IC
Merkins × 10 IC
SSHs × 30 IC

Always an honor to lead the HIM!

~Trapper Keeper

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.


  • 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

III Pillars – 11.05.19 – For Fawkes Sake


QIC: Princess Aurora

PAX: Bareback, Crablegs, Deuce (WL – Jackson, MS), En Fuego, Moneyshot, Silver Medal, Toothless

“Remember, remember the fifth of November, gunpowder, treason, and plot. I know of no reason why gunpowder treason should ever be forgot.”

After coming in on two wheels, YHC delivered the above quote, frustrations with Amazon failing to deliver on time, and a disclaimer, and it was showtime!

The Thang:

Following an easy breezy mosey ending in the middle of the football field, the PAX circled up for a rousing warm up involving:

  • SSH
  • LBAC
  • Overhead Claps
  • Reverse LBAC
  • Good Mornings
  • SnL Squats
  • WMH

YHC explained that on this day, the fifth of November, the PAX would commemorate the infamous Guy Fawkes and the Gunpowder Plot with a little routine dubbed “For FAWKES sake!” The PAX wo

  • Flutter Kicks (2ct) x 23
  • Atomic Merkins x 23
  • Windshield Wipers x 12 ea
  • Knee Jumps x 23 #crowdpleaser
  • E2K x 12 ea
  • Smurf Jacks x 23

Take a lap. Plank and wait for the six. RnR x 2 for three total rounds, 69 reps per exercise, or 414 total reps, the number of years since Guy Fawkes tried to blow up the House of Lords. #math

Keeping with the theme of blowing things up, PAX paired up for some mini-B.O.M.B.S.  While P1 performs reps of first exercise, P2 runs 30-yard repeats until reps are complete and switches. Repeat for each exercise until both partners have completed all reps. Al Gore for six.

  • Burpees x 10
  • Overhead Claps x 15
  • Merkins x 20
  • BBSU x 25
  • Squats x 30

Wouldn’t be a Guy Fawkes tribute without a V for Vendetta reference in the form of V-Ups x 11! Our co-conspirators await, so mosey back to the rendezvous point — uh-oh! looks like the search party is onto us — pick up the pace and give it all you got to the finish!

But alas, just as with Fawkes, the plan was foiled, and the PAX were found guilty of treason  and sentenced to 15 Burpees.


Always a pleasure to lead the men of III Pillars, and the new regulars of which the group is comprised. Great job by En Fuego (and Crablegs) on reinvigorating AO attendance via the Swaggy P games, and I’m confident the momentum will carry over into the frosty months ahead. Glad to have Deuce join the crew once again, especially since I talked him out of posting at Sir E. Sorry, Boyband!


  • TAP for Toothless’s MIL’s upcoming eye procedure
  • Tclaps to the PAX who participated in the Star Course Saturday: En Fuego, Leatherneck, and Umbrella as a 26.2 team, and Big Bang and Tortoise for the 50-miler. Shake their hand next time you see them!
  • Less than three weeks until The Fittest. Who will be our six? Vote on Slack!

PA out.

10/29/19: 1 Year Spiceaversary

Location: III Pillars

Conditions: Cool enough

QIC: Pumpkin Spice

PAX: Bareback, Bicentennial Man, Covenant Eyes, Crablegs, En Fuego, High Flyer, Hipster, Moneyshot, Princess Auroroa, Silver Medal, Toothless, Twin Peaks


Warmorama :

  • SSH x 15
  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

The Main Event:

The PAX made their way to the basecamp of Mt. Covenant and excitedly listened to the instructions for their impending punishment. Being my 1-year F3 anniversary, this was a SPICE themed workout. The PAX would Bernie all the way up Mt. Covenant and perform a series of exercises at the top, do a core exercise while waiting for the six to finish their exercises, then run back down to the bottom and SSH for the six before the next round starts. The exercises at the top were:

  • Round 1: 10 Squat Jumps
  • Round 2: 10 SJs, 20 Plank Jacks
  • Round 3: 10 SJs, 20 PJs, 30 Incline Merkin Hammers
    • Incline Merkin Hammers were invented for this workout. This is a partner exercise, whereby Partner A is on their six with their knees bent at a 90 degree angle. They do a variation of American Hammers while Partner B does Incline Merkins using Partner A’s knees for hand placement
  • Round 4: 10 SJs, 20 PJs, 30 IMHs, 40 Clerkins
  • Round 5*: 10 SJs, 20 PJs, 30 IMHs, 40 Cs, 50 Extenders (Gas Pumps)
    • We were running out of time, so we elected to forego the trip down and up Mt. Covenant after Round 4 and simply added on the 50 Extenders to the end of Round 4

** After Round 3, we collectively paused for some Sottek Stretches, with each Sottek brother giving us a 10 count to stretch our right quad, left quad, then both quads

The PAX then hustled back to the Shovelflag to finish it out.


  • The PAX openly expressed their excitement when we immediately charted course for Mt. Covenant. They knew the joys that awaited them.
  • Princess Aurora miraculously found the PAX in the middle of Round 1 up Mt. Covenant — how he found us, we may never know.
  • By the third trip up Mt. Covenant, the quads were burning so hot that you could smell the smoke in the air.
  • During the inaugural use of the Incline Merkin Hammer, the PAX commented on the precarious nature of the position of the Merkin partner whilst performing their part of the exercise. Thankfully no one slipped and got to know their partner in a certain undesirable kind of way.
  • On our final trip down Mt. Covenant, Moneyshot affectionately referred to the tortuous implementation of Bernies today to be more of a Bernie Madoff kind evil. He’s not wrong.
  • Hipster got tripped up on a last minute AYG to the Shovelflag and it looks like he will be on the mend for a couple of weeks with some strained muscles. Be praying for him to have a swift recovery!
  • T-claps for En Fuego with the strong tailgate coffeteria game, per usual.


  • Continue to be praying for Bad Boy, who has suffered a meniscal tear and will be out for a bit. We can’t wait to have you back brother! And we look forward to some coffeteria sightings in the meantime.
  • It has been a tremendous blessing to join you HIM for the past year. T-claps to Crablegs for EHing me 1 year ago. Not only did I become more physically healthy in the past year, but I’ve grown in my self-discipline, ability to lead, and made many new friends in the process. Thank you guys for helping me grow in these and other ways this past year. It’s been a privilege to join you!

– Pumpkin Spice