Category: III Pillars

7 PAX gathered on a brisk Tuesday morning for a slow burn of a full-body workout designed to get you beach ready just in time for spring break.

QIC: Princess Aurora

PAX: Formica, Grisham, Howitzer, It’s Just Lunch, Pumpkin Spice, T-Cell

THANG:

Disclaimer and mosey to the track for a warmup lap and COP:

• SSH x 20
• LBAC F x 10
• Overhead Press x 15
• LBAC R x 10
• WMH x 20

Phase 1

PAX gathered ’round the jungle gym to embark on an EMOM circuit hitting all major muscle groups as well as the aerobic system, all to the sucré sounds of mostly French electro house. PAX perform reps as prescribed and rest for remainder of minute. Exercises as follows:

• 0:00 – Pull-Ups x 10
• 1:00 – Hand Release Merkins x 15 – upped to 20 for second set onward
• 2:00 – Big Boy Sit-Ups x 15
• 3:00 – Squats x 20 – scaled up to 1.5x Squats for second set onward
• 4:00 – 200m Run

RnR up to 25:00

Phase 2

Quick jog over to track gate and down Bernie Incline for a leg afterburner. Iron Mikes x 10 (2=1) followed by Bernie up to gate and jog back down. People’s Chair for six and go again x 2 for 3 rounds total.

Phase 3

Indian Run back to parking lot and circle up for 4MOM:

• APDs x 10
• Boxcutters x 10
• LBCs x 10
• Shoulder Taps x 10
• Jane Fondas x 10 ea

COT/BOM

MOLESKINE:

Glad to have Howitzer back out, and great effort by all throughout the EMOM circuit. T-claps to Pumpkin Spice for pushing the pace on the 200s and also to Grisham for providing Spice with a riveting final 200 duel. As predicted, the 200m rest period was the shortest and added an extra level of difficulty to the pull-ups. At first glance, the workout didn’t seem to intimidating, but after witnessing Grisham shed a layer each round, YHC started to feel better about his Q.

BULLHORN:

Continued prayers for IJL’s friend, Formica’s dad, and Howitzer’s M.

Upcoming: Grow Ruck 27 here in Nashville – 04/29 – 05/01. Kick off the weekend with some HIM over beers and hot chicken, wake up Saturday for a morning workout, dive into the four quadrants of Preparedness in the F3 curriculum at GrowSchool, and embark on an overnight ruck designed to you push beyond your comfort zone and accelerate your leadership.  Hit up Big Bang and Tampa Libra with any questions, and be on the lookout for some promo videos.

PA out.

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

WARM-O-RAMA:

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

THE THANG:

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

MARY:

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)

BULLHORN:

• 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

Location: III Pillars

Conditions: 50s and wet

QIC: Pumpkin Spice

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

THE THANG

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!

MOLESKIN

• 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.

BULLHORN

• 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

PAX: EnFuego, Crablegs, Silver Medal, Moneyshot, Bareback, Tampa Libra, Cowbell (FNG from Tampa), Toothless, Umbrella, PA

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.

WOR:
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.

THANG:

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.

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