Category: III Pillars

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.

BULLHORN:

• 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

 

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.

Moleskine:

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!

Bullhorn:

• 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.

The IIIP crew had become a little rusty over the summer so YHC felt the need to “edumacate” the PAX a little as we head back to school.

QIC: Silver Medal

PAX: En Fuego, Lumbergh (Respect), Princess Aurora, Moneyshot, Twin Peaks, Crablegs, Sideline (FNG), Toothless

CONDITIONS:  Honestly, conditions were utterly oppressive.  Really.  80+ degrees.  Perfect!

WOR w/ MOSEY

Started with a Capri Lap around the church parking lot to make sure we would be seen toward the front of the grounds in the event PA, Crablegs and Toothless decided to show up (note the previous evening HCs).  Back up to the field for some WOR (SSH x 15, WMH x 15, LBAC x 15)…still no sign of the three who have apparently gone UA.

THANG

As we mosey to the playground, YHC proceeds to talk to the PAX about the various structures upon which different schools base their curriculum(s)(i)(a)? FNG Sideline was quick to intervene after noticing my obvious struggle with Latin, informing me that the plural of curriculum is “curricula”. All of that prep school Latin is finally paying off for him I see.  Back to the workout.  Many schools are based on the STEM curriculum; others, like St Paul, are on the STEAM program.  (The PAX later learned how painful Art really is).

Partner Up 1 / 2

S – Swerkin – The PAX learned the SCIENCE behind pushups and that they are actually not bodybuilding chest exercises.  They are part of the calisthenics family since they are body weight only, and actually more core exercise than anything – using your full body.  The PAX learned that F3 actually has a version to help them better feel the pushup as a full core exercise.  (Total team 100 – one exercise / one does lap)

T –  Turkish Get Up – We learned that Turkey has the 3d fastest growing population in the use of mobile TECHNOLOGY for e-commerce. (One partner exercise AMRAP, other lap – goal is 3 laps each)

E – Everest – The PAX learned that Mt Everest is part of two countries: Nepal and Tibet, which is a part of China.  The Chinese have been by far (for better or worse) the largest investor in the ENGINEERING of the road and trail infrastructure of the mountain for years.  (Start from bottom of Bernie Hill.  “Everest” up, lap around track, RnR sans lap)

A – Apple Turnover  The PAX learned that Apple has recently released an unprecedented augmented reality program in six cities whereby you can walk the cities and the phone can display digital ART against the landscape.  (20/20/20yds flop bearcrawl/crabwalk/bearcrawl, lap, RnR, lap)

M – Mexican Jumping Bean Pull-ups  The PAX learned that the Mayans were one of – if not the most – well known experts in MATH.  From the discovery of absolute 0/zero to the Mayan, calendar.  The Mayans are a large part of the modern day country of Mexico.  (Total team 50 – one exercise / one does lap)

Few minutes to spare to talk to the PAX about COMMON CORE CURRICULUM as we mosey back down to the parking lot.  After a brief AOQ-infused penalty, we proceeded to finish up with some Captain Thors. (10/40)

BULLHORN:

• September 14 – F3 NASHVILLE 5-yr celebration.
• [Former Skunk] AO now posting at St Paul in Green Hills on Mondays.  Meant to be collective training ground – if you’ve got an upcoming endurance event on the calendar (ruck, run, etc.) come post and get your training on with your fellow PAX.
• Continued prayer for Boone’s Farm

It was an honor to lead this morning.  Stay sharp and listen to your teachers!

Silver Medal

PAX: Silver Medal, Bagger Vance, Trapper Keeper, Porcelain, Moneyshot, Faulkner (Kotters), En Fuego (QIC)

Conditions: What you’d expect from an August 6th gloom

7 PAX showed up and showed out at III Pillars this morning, officially ready to conquer all that the 2019 IronPax challenge has coming our way.  0530 arrives, we exchange pleasantries and a disclaimer, and with that we grab a 20lb ruck plate and take our mosey to the base of Mt. Covenant, who YHC must say was also quick to show up and show out.  We set up shop for some WOR, ensuring an allowance of time for a slow count Scorpion Stretch routine, and then YHC explains the…

THANG:

YHC alerted the PAX that the month of Sept. will bring us the 2nd annual installment of the IronPax challenge, thanks to our Greenwood brethren.  YHC had some back issues going on during the inaugural event, but was able to complete the Week 1 challenge from the prior year.  Paying full respect to the unfriendliness of that workout approx. 365 days ago, YHC decided it was exactly what we needed to get ready for this year’s event – with the primary modification being the insertion of Mt. Covenant and a 20lb ruck plate.

With that, it’s simple:

• • Divide into two teams, a team of 4 and team of 3
  • Each PAX perform approx.
    • 50 Squats
    • 40 Big Boy Sit-ups
    • 30 Merkins
    • 20 Iron Mikes (each leg down would be one rep)
    • 10 Burpees
      • Team format so that collective team could pick up any extra reps if a PAX was falling behind on rep count.  Most obliged.
    • At completion of above exercises, the team then runs to top of Mt. Covenant (Hill 1) and then over and down to the bottom at the Harding Road entrance (Hill 2).  R&R, only Bernie Sanders up Hill 2 and back down to base of Hill 1.
    • PAX performed a total of 3 sets of exercises and hill climbs, with all PAX at least making it a portion up Hill 1 before 30 minute time was called.
    • As for 20lb ruck plate, Team 1 carried up Hill 1 and back down Hill 2, leaving at base of Hill 2 for Team 2 to grab and Bernie with up Hill 2 and deliver back down at base of Hill 1 for exchange back.  Not easy – tclaps to BV and Moneyshot for getting two rounds up Hill 1 with it
  • Time was called; mosey back to the friendly confines and huddle of for some COT followed by Coffeteria.

Bullhorn:

• Prayers for Faulkner and his family as they get re-acclimated back in Nashville
• Continued prayers for full healing and recovery for Boone’s
• F3 Nashville 5th Anniversary at Sevier Park – put it on your calendar now, Saturday September 14th
• GoRuck Star Course – 26.2 miler – November 2nd
• Swaggy P games kick off next week; details imminent

Always a pleasure gentlemen; appreciate the opportunity

En Fuego

 

PAX: Silver Medal, Toothless, Pop-A-Lock, En Fuego (QIC)

Conditions: Muggy to Quite Muggy

4 PAX heeded the call to action to show up and claim the guarantee that their 3S2T would be tested and improved.  0530 arrives, we disclaim, grabbed a 30lb ruck plate and began our mosey to the track to set up WOR.  Some SSH, LBAC, WMH, GMs and Scorpion Stretches later, we got into the…

THANG:

Head to the end of the soccer field, partner up and begin with the Strength and Speed portion of the workout:

• • Perform 80 merkins, 60 squats and 40 WWIs as a team of 2 (roughly 40, 30 and 20 per PAX).  Pop-A-Lock goes into modification mode – believe he is still performing squats somewhere right now
  • Upon completion, sprint length of the field down, back and down again (180 yards total sprint effort)
  • R&R for total of 3 sets of the above

First circuit of Strength and Speed complete, we turn our attention to Stamina:

• • Coupon Bataan Death March
    • Last person drops and does 5 bodybuilders while the rest of the PAX Indian Run around the track (lead PAX carries the 30lb ruck plate);
    • After completing the bodybuilders, the bodybuilding PAX runs to catch up with the group, tapping the last PAX on the shoulder, who then stops to begin his 5 bodybuilders, while the former bodybuilding PAX runs to the front of the line and takes over coupon reigns.
    • Every one takes a turn running with coupon; complete just under .5 miles  

We then head to the playground and begin Circuit #2 of Strength and Speed:

• • Perform 40 2-count flutters, 30 Steve Irwins and 20 swerkins
  • Upon completion, sprint length of the field down and back (120 yards total sprint effort)
  • R&R, knocking 10 reps off each in the interest of time

All in, it’s back to Stamina – we grab the ruck plate and Indian Run around track a couple laps and then head back to Shovel Flag. Time called.  Huddle up for COT, followed by 100% attendance for some 2nd F Coffeeteria

Bullhorn:

• • Prayers continue for Boone’s and his family; YHC discussed a couple ways F3 as a group can help him out these next few weeks per communication with Boone’s M.  Details coming…
  • Swaggy P on its way – get ready to HC for some inner AO friendlies
  • Upcoming dates
    • Yuck Ruck – Aug 17th
    • 5-year F3 Nashville birthday convergence – Sept 14th
    • 26.2 GoRuck Star Course – Nov 2nd

Excellent job to the 4 PAX – always a pleasure and am appreciative of the opportunity to lead

En Fuego

 

 

 

 

 

 

PAX: Silver Medal, Lumbergh (Respect, and also LIFO), Pop-A-Lock, Moneyshot, DFrost, Princess Aurora, En Fuego

QIC: En Fuego

Conditions: Ideal for the muggy enthusiasts

YHC sent a pre-slack blast saying a party was going to be going down at III Pillars this week. Each PAX was encouraged to both RSVP and bring a gift in the form of a coupon. As 0530 approached, YHC disclaimed and thanked his fellow PAX for joining in the party festivities. Inquiring minds wanted to know what we were celebrating – YHC responded that was on a need to know basis, and you would know when you needed to know. With that, we gathered three coupons (one 30lb ruck plate and two 20lb ruck plates) amongst the 6 of us (Q fail #1 – more on that…) and began the mosey toward the soccer field. Circle up for WOR, knock out 12 reps of SSH, WMH, LBAC, Scorpion (a crowd favorite, or at least YHC’s) and GMs. During the GMs, YHC informs the PAX that on 6.12.18 III Pillars was officially born, and while a couple weeks late, today we were going to have a one-year birthday party in her honor. Also, during the WOR, Lumbergh arrives, and YHC immediately realizes we are a coupon short now with 7 PAX (Q-point, always arrive for the THANG with more gifts than needed to account for those PAX hitting snooze). YHC instructs the PAX to head to the playground and knock out sets of 6 pull-ups, 12 merkins and 18 squats while YHC heads back to the lot to grab an extra coupon. One 15lb set of bricks coupon and two rounds of the 6.12.18 combo later, YHC returns and we proceed for the party.

PARTY:

Partner up and head to the end of the soccer field – with each pairing needing one coupon. Coupon Shuttle Runs with a variety of 10-20-30s awaited us. Details:

• Partner 1 would commence coupon run to the 20 yard line; perform 10 reps of the assigned exercise, run back to Partner 2
• While Partner 1 is completing the shuttle run, Partner 2 performs rotation of 6-12-18s until Partner 1 returns, alternating between two exercises
• Partner 1 and Partner 2 flapjack; and this process would continue to the 40 yard line and then the 60 yard line, with rep increases to 20 and 30, respectively

The exercises:

P – Plank-pull-throughs (with other Partner performing rotating sets of merkins and LBCs of 6, 12, and 18 reps)

I – Iron Mikes (other Partner knocking out APDs and flutters)

L – Leg Raises holding plate (other Partner knocking out squats and lunges)

L – Leg Squats (in the interest of time, combine with the Arm Presses below so effectively doing squat thrusters); other partner doing reverse burpees along with another exercise that has fallen victim to the delayed BB)

A – Arm Presses

R – Run back carrying the coupons, as time is officially up for this 45 minute throwdown. Close it out with COT and then some coffeeteria.

Job well done men. Great to be able to celebrate the first 365 days of III Pillars and looking forward to more of all things F3 over the next 365. Always an honor to lead, and I’m appreciative to live out the gloom with each of you.

En Fuego