Category: III Pillars

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Total Eclipse of the Heart

AO: iiipillars
Q: Grape
PAX: Matthew Gillmor, Pep, Go Fish, Pencil Pusher, Harbaugh, wardas1, Haggis, Zelenskyy, grisham, princessaurora, t-cell, DintyMoore, TiVo, Howitzer, Full Monty
FNGs: None
COUNT: 16
CONDITIONS: it always rains on Tuesdays now I guess

WARMUP: 10 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 LBAC R
Mosey to the field

THE THANG: partner up, one partner runs a lap, other partner completes these exercises, then switch (completed three rounds, changes Ab Thrusters to Atomic Merkins and Knees to elbows to Knerkins (knuckle merkins) in round 3)

Burpees
Lunges
Ab Thrusters
Carolina Dry Docks
Knees to elbows (Peter Parker’s)

Squats
Ukrainian hammers
Newton’s cradle

MOLESKINE: so fun to lead this crew

ANNOUNCEMENTS: brewsday tonight, keep going strong with plankpril

COT: prayers for Pep and PA

:grapes:

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Shuffle The Deck

AO: iiipillars
Q: Goose
PAX: DintyMoore, Harbaugh, Zelenskyy, princessaurora, Grape, Go Fish, Black Lung, Skeletor (F3Roco), moneyshot, Howlitzer, Formica, Cowboy, Hagus, Fully Monty, Lora Lei
FNGs: 2 Fully Monty, Lora Lei
COUNT: 16
CONDITIONS: wet

WARMUP: Willie mays hays, forward fold, cherry pickers, arm stretch

THE THANG: mosey to parking garage

The Deck of Cards

ANNOUNCEMENTS: murder mile at Green Machine this Thursday

Plankpril is approaching

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Spring Training…for a CSAUP!! :tulip: :muscle:

AO: iiipillars
Q: Toothless
PAX: Grape, t-cell, Roboto (F3 Tulsa), Pep, Tackle Box, princessaurora, Harbaugh, Go Fish, Black Lung, Governmentt Mule, Frenchie, Haggis, Formica, Fanny
FNGs: None
COUNT: 15
CONDITIONS: Clear, crisp, winter’s final frost before spring sets in for good.

WARMUP:
– Mosey to field, circle up in middle
– SSH x 30
– Toe touch, left over right x 20 count
– Toe touch, right over left x 20 count
– Flamingos, each side x 20 count
– Windmills x 10
– Little baby arm circles x 10
– Big arm circles reversed x 10
– Michael Phelps x 10
– Scorpions x 10 then stretch OYO for explainer

THE THANG:
Plank and wait for the six between laps, all laps completed on the provided 200m track (half of a regulation sized track)
– Burpee broad jump a lap
– Modified to 1 burpee every 5 broad jumps
– Bear crawl a lap
– Lunge walk a lap
– Run a lap (cut for time)

Return to startex

Rings of Fire
– Song: Thunderstruck
– Exercise: Planks up and down on “thunder”
– Note: Good training for Plankpril
– Song: Roxanne
– Exercise: SSH then burpee on “Roxanne”
– Song: Flower
– Exercise: Squats up and down as directed

MOLESKINE:
YHC was pleased with the grumblechatter this AM – proved that the workout plan was sufficiently challenging. Could not place the man behind me that would shout out in a chipper voice “thank you, sir” for every exercise announced, had to be someone like Go Fish. The Q-drenaline helped push me this AM for sure, great work to the rest of the PAX who pushed themselves to get better.

ANNOUNCEMENTS:
– The Murder Mile CSAUP is next Thursday 3/28! Same time same place, extended workout time to accommodate the special event
– Plankpril coming up in just a couple of weeks!

COT:
– PA shared prayers for close relatives who are expecting
– Grape shared prayers for a close friend’s family working through a new cancer diagnosis
– YHC shared praise for the 2nd trimester allowing the wife’s nausea to improve
– Haggis shared gratitude for the F3 community after returning from a trip abroad where strong community is not as easily found

It was an absolute honor to lead this AM, men! You put in the work and you’re better for it! Thankful to be along for the journey, and I hope to see many of you out at the CSAUP next week now that you’re ready!!

— Toothless :tooth:

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A-space-Dora

AO: iiipillars
Q: Pep
PAX: Bear, Bard, princessaurora, t-cell, Grape, Go Fish, Dollywood, Zelenskyy, Tackle Box, Embassy Sweats, Pep, Black Lung, TiVo, government mule, lucky strike, Formica, hagis, Lucky strike
FNGs: 1 Lucky strike
COUNT: 17
CONDITIONS: early spring – cool but comfortable

WARMUP:
– overhead claps: 20
– seal claps: 20
– imperial walkers: 15
– good mornings: oyo

THE THANG:
– hand release Mercian: 100
– Alabama prom dates: 200
– fire hydrants: 300
– dips: 200
– american hammers: 100

– pullups: 50 with partner running around track
– ended with mary

ANNOUNCEMENTS:
Plank-ril – month of April pranks planking

COT:
– Praise blacklung’s dad has a fall but no fractures
– Princess Aurora’s sister in law: post child birth issues

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Partners

AO: iiipillars
Q: Vector
PAX: Bard, Black Lung, Dollywood, Focker, wardas1, Go Fish, Grape, Harbaugh, Natural Ice, Pep, princessaurora, Tackle Box, t-cell, YumYum, Haggis, TiVo, Fanny (Kotter with a long-forgotten name)
FNGs: 2 TiVo, Fanny (Kotter with a long-forgotten name)
COUNT: 18
YHC became a smidge nervous when our AOQ Grape announced todays’ session as one I’d be “committing crimes against our bodies,” although that did prompt a HC from Natural Ice due to interest in an “awkward” workout . . . Then the lightning storm prior to start had me possibly scrambling with a workout other than “let’s stand in the middle of a field at the top of a hill.” But the storm passed, the weather was perfect, and (I think) no bodies had crimes committed against them.

For today’s theme, I unearthed a playlist used up in Louisville during a recent visit to see pumpkin spice — the Louisville PAX, not ones to note the brilliance of a theme playlist, didn’t take too kindly to some of the cheesy selections, even at one point grabbing the Vector-o-jukebox to change songs. Party foul, bro. I knew the HIM of iiiPillars were far more appreciative of cheesy playlists, so this one, about partners, seemed perfect.

CONDITIONS: Post storm perfection – nice breeze, good temp.

PLAYLIST:
It Takes Two – Rob Base & DJ EZ Rock
Why Can’t We Be Friends – War
I Got You – Split Enz
Just the Two of Us – Grover Washington Jr w/ Bill Withers
We Can Work it Out – Beatles
Best Friend – English Beat
Get Together – The Youngbloods
With a Little Help from My Friends – Beatles
Together Forever – Rick Astley
You’re the One that I Want – Olivia Newton-John/John Travolta
Team – Lorde
Come Together – Beatles

WARMUP:
(10 burpees to start due to the flag falling to the ground followed by 5 more due to some PAX sass re: YHC following his own instructions). Mosey to field.
Started with counting off and noting your partner, who you’d be stuck with the rest of the morn.
SSH x 20, LBC x 20, Seal claps x 10, Overhead claps x 10, Overhead press x 10, RLBC x 20. WMH and Good Mornings OYO x 10 each.

THE THANG:
#1 PAIR: Plankjacks, Abd crunches, Incline Merkins, and “Regular” Squats – total 200 per exercise per pair, one exercises while partner runs lap.

#2 DUO: Dips, Underdogs, Overhead Squats x 200 with laps

Mosey back to Startex and high 5 partner for job well done.

MOLESKINE: Named FNG TiVo (given prior h/o of work with Direct TV) and a Kotter who had forgotten his name from long ago — as per renaming rules, the second name must be more embarrassing (assuming he was not the FNG once named “Soft Wood,” an unfortunate choice that led to never seeing that HIM again). princessaurora noted with the HIM’s initials BG that a Bee Gees song name was appropriate, specifically “Fanny” – a song about a woman who needed to be “tender with [the] love” of the 3 Australio-UK Disco singers. Natural Ice, there’s your awkward . . .

ANNOUNCEMENTS:
1. Biscuit Run Half Marathon this weekend – check slack for deets.

COT:
1. Prayers for Yuri
2. A lot of mumblechatter about the 60s flavor of the playlist . . . YHC took no offense, as great music is timeless, my friends.
3. Grateful for the PAX of HIM for allowing me to lead, tolerating once again (and far more that Louisville PAX) the playlist, and making me stronger and better each day.

SYITG,
Vector

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President’s Day

AO: iiipillars
Q: Baguette
PAX: Dollywood, Goose, princessaurora, Go Fish, wardas1, Pep, Black Lung, Grape, Tackle Box, Bard, YumYum, Gov’t Mule, Haggis
FNGs: None
COUNT: 14
CONDITIONS: cool and crisp

WARMUP:
4 laps
20 SSH
10 LBAC
10 RLBAC
10 OHP
10 GM
10 WMH

THE THANG:
Mosey to wall
145th Presidents Day (day after)
Groups of 2
1 person runs lap
1 completes exercises
145 x Step Ups
145 x Merkins
145 x WWI
145 x dips
145 x squats

Mosey to goal line
46 Presidents
16x15x15
Jump squat x Bernie
Man maker x lunge
Plank until all complete

Mosey to startex

ANNOUNCEMENTS: Plankpril is coming, thanks to PA for the coffee!

COT: Haggis job search, Grape’s M’s health

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The things we do for love

AO: iiipillars
Q: Grape
PAX: Focker, t-cell, Go Fish, Tackle Box, Black Lung, Goose, princessaurora, Harbaugh, Baguette, YumYum, Pep, Swiffer, Dollywood
FNGs: 1 Dollywood
COUNT: 14
CONDITIONS: snowy/icy! My fingers went numb! Just like my cold dead heart

WARMUP:

20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 OH Press
10 Moroccan Night Clubs
mosey to the field

THE THANG:

Flower

Four corners with a partner
20 hand slap merkins
20 hand slap BBSU’s
20 bropees
10 partner derkins each

One partner runs while other completes exercises for a total of 100 each of:
Lunges
O Squats
V Ups
Elbows to knees (4 count mountain climbers)

3 MoMary picked from a “box of chocolates”
20 APD’s
20 Freddie Mercs
15 box cutters

MOLESKINE: we followed the journey of a star crossed lover who finally had the confidence to buy his heartthrob some flowers leading to an electric love that ultimately ended with infidelity that led to our hero contemplating the meaning of life. Thankfully, he proclaimed in the end that he would survive.

ANNOUNCEMENTS: brewsday tonight, Leanpax starts again in 10.5 months

COT: prayers for Nancy, Zelensky, the Benz family, and for love

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Charity Stripe

AO: iiipillars
Q: Harbaugh
PAX: Pencil Pusher, Baguette, Go Fish, Grape, grisham, YumYum, Pep, Pop-A-Lock, DintyMoore, t-cell, Zelenskyy, Haggis, Formica
FNGs: None
COUNT: 14
1) Circle warm-up
2) Groups of 3 – Rotating laps; 300 merkins; 300 squats
3) Groups of 3 – Rotating laps; 300 dips; 300 squats
4) Full field – jog down/ sprint back; 10 burpees per trip -> completed 8x (had to do burpees because T Cell, Grape, and Dinty Moore all missed their free throws)
5) Plank to ‘O-o-h child’
6) Closing

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Coldballs Warm Heart Can’t Snooze

AO: iiipillars
Q: Natural Ice
PAX: Tackle Box, Baguette, Go Fish, Zelenskyy, Pep, Grape, Good Morning America, Focker, princessaurora, Natural Ice, Formica, Hardball, Government Mule, Howitzer
FNGs: None
COUNT: 14
CONDITIONS: Soggy

WARMUP: The usual suspects
SSH, Imperial Walkers, Hill Billies,
Arm Circles, Moroccan Night Clubs
Willy Mays Hays, Good Mornings

Burpee apocalypse, possibly miss counted by YHC. Likely landing at the usual 55 burpees

THE THANG:
Pax Froggered to a nearby parking garage and took on a lengthly tabata. Pax performed an exercise for a solid minute, with a 10 second rest.

C – Crunchy frogs
O – Overhead arm press
L – Lt Dans
D – Diamond merkin
B – Big boy sit ups
A – Alternating shoulder taps
L – Lunge
L – Little baby crunch
S – Squats

W – Wide merkins
A – American hammers
R – Rocky balboa
M – Monkey humpers

H – Heels to the heavens
E – Elbow jack – plank jack at low plank
A – Apollo Ohno
R – Russian twists
T – Turkish get up – lay down don’t use arms or use one to get up

C – Carolina Dry Docks
A – Al Gore Tree Hugger
N – Nolan Ryan – Its a punching newtons cradle
T – Toad Squat – Squat and touch the ground like a toad then hop

S – Star Jump
N – No Surrender
O – Outlaw – On your six legs together an make an O
O – Oblique Crunches
Z – Zoro – Z version of the Outlaw
E – Electric Chair – Wall squat

Pax’s experienced a well rounded tabata and extreme Exicon expansion

Thank you @grape for the opportunity to lead!

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LEAN Pax

AO: iiipillars
Q: princessaurora
PAX: bluemule, Focker, sooner, Oatmeal, Rocket Mortgage, Movin On Up, Grape, Go Fish, Harbaugh, Tackle Box, moneyshot, Bard, Formica, Haggis
FNGs: None
COUNT: 15
CONDITIONS:

Cold-ish.

WARMUP:

Big balls in hand, mosey to the field for a little COP

– SSH
– LBAC F/R
– IYTs
– SnL Squats
– Fire Hydrants R/L
– Good Mornings

THE THANG:

Swole 30 – In honor of LeanPax commencing, YHC thought we’d keep a strict WHOLE 30 diet. 30 reps of the following exercises, each exercise separated by a lap around the track.

Werkins
Hollow body rocks
Overhead Squats
Lunges
Eight Count Body-Builders

Various Ab work to wait for six

Slam Ball Lines – PAX form two lines each with a slam ball, and line up behind goal line. PAX 1 performs explosive slam ball chest pass toward other end zone and runs to back. Cycle through line all the way to other end. RnR return trip. Switch to reverse slam ball toss for round 2.

Pull-up Set – Quick mosey to find some pulling space on the jungle gym and swing set. PAX perform pull-ups to failure, followed by rest of seconds equal to reps. RnR until you can only get one.

LeanPax Tabata – Mosey back to middle of field for LEANPax Ab Tabata. 20” of work followed by 10” of rest. 8’ total=4 rounds of each exercise

Leg Raises
Elbows to knees (one side only each round)
Ab Thrusters
Newton’s Cradle

Soundtrack to this section was Don McLean’s 8-ish minute hit “American Pie” as the LeanPax-ers have in fact said bye-bye to processed desserts among other things.

ANNOUNCEMENTS:

Prayers for @tackle_box nephew and for my mom.

Many of us have set some sort of goals this year. We are surrounded by guys who want to help us achieve those goals, so be accountable to someone and be an encouragement. Grateful to lead y’all once again.