Category: III Pillars

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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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Monkey Bars, Relay Races & Crab Hunting – Honoring the Life of Levi Hughes

PAX: Foggy Pirate, Princess Aurora, En Fuego

QIC: En Fuego

3 PAX partake in a kid-friendly workout, honoring the life of Levi Hughes, the son of a buddy of mine who went to be with his Father following an all too quick but overly abundant 3 years of life on this earth spent with family and friends who absolutely loved and adored him.

Warm up with quick mosey around the parking lot, stop at separate speed bumps for 3, 13 and 15 merkins (Levi’s birthday of 3.13.15)

COP: SSH x 13; WMH x 13, Scorpion Stretch x 13 (totaling the 39 months Levi was able to bless those family and friends in their time together).  GMs oyo while YHC explained the motivation behind today’s workout.

Like friends on a playground, we head to the monkey bars, whereby YHC instructs the PAX we’ll be keeping the friend theme together this morning, as most of what we do we do in unison or in collective counts together.

THANG:

L – Lateral pull-downs, aka pull-ups.  117 together as a team (approx. 39 per person).  Upon completion, head to track for relay race – 1 PAX completes a lap while remaining PAX hold high plank; flapjack until all PAX completed a lap.  Head to:

E – Escalator utilizing BLIMPs (because what kid doesn’t love things that fly).  Collective counts of 30, 60, 90, 120, 150 with respective BLIMP of Bodybuilders, Lieutenant Dangers, Imperial Storm Squats (exhaustion setting in), Merkins and PlankJacks; back to track for repeat of relay race, this time PAX hold low plank

V – It’s time for some wheelbarrow play-time, in the form of Vacuum Cleaners.  Two PAX hop in wheelbarrow position; wheelbarrow to sideline (approx 15 yards away), perform 5 derkins, reverse wheelbarrow to starting line.  Flapjack until all PAX have completed, with third PAX performing exercise in unison doing bear crawl.  Back to track, repeat relay race, PAX alternate between high and low plank.

I – Indian Crab Walk.  Apparently Levi was all about some crab hunting at the beach, and in fact his last t-shirt worn was his favorite crab hunting shirt.  PAX lined up on their six, PAX in the back crabwalks to the front, then next guy, etc.  Guys on six alternate doing WWIs, LBCs and American Hammers.  Approx. 60 yards of crab walking – here’s hoping the little man was smiling as he was watching.

2 minutes left on the clock, we give an AYG shuttle run on the field – 1/3, half, 2/3, full.  Time called and we mosey back for COT.

PAX – Honor to be able to lead you this morning in celebrating Levi and appreciate you showing up and doing your part in it.

For all of us men, Levi’s mom mentioned in the eulogy that Levi came to her at 11:00 that night and asked her to come sleep with him.  Whereas normally she might think twice at such a request, she this time hopped out of bed and unbeknownst to her spent her final night with him cuddled up in a bunk bed together.  How special is that.  Reminder to us all the preciousness of this life and our time together.  Fathers (and YHC is speaking to himself here), be quicker to listen and slower to raise your voice, spend that extra five minutes rubbing their backs at night, get off the couch and down on the floor with them – and most of all, keep reminding those littles how loved they are.

En Fuego