Category: III Pillars

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

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

THE THANG

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.

MOLESKIN

• 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.

BULLHORN

• 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

14 HIM came out Tuesday to get better, accompanied by an old school country playlist. Ken Burns, and mama, would have been proud. Here’s how it went down:

PAX – @DFrost  @TK  @Right Said  @Cunning Linguist  @cowboy   @moneyshot  @bicentennial-man  @en_fuego  @slimfit  @Toothless  @smokey (from Charlotte, respect)  @Crablegs  @princessaurora  and YHC  @Hipster

Score – Sons of the Pioneers, Jimmie Rodgers, George Jones, Cash, Merle, Buck, Ray Price, Hank, Willie & Waylon, Clint, The Oakridge Boys, The Kendalls, and The Judds

Opening Act – Mosey to field, lap around the track, Warm O Rama

Thang 1 – stadium seats, AMRAP leg circuit. 1 min each exercise, with a 200m run in between each.

Exercises:
–  Single leg drop left
–  Single leg drop right
–  Box Squat
–  Bulgarian Split Squat left
–  Bulgarian Split Squat right
–  Monkey Humpers
–  Step Up left
–  Step Up right

Thang 2 – playground, group circuit, each set includes:

– 30 merkins
– 25 hanging leg raises
– 20 spidermans
– 15 lying leg raises

2 sets, sub dry docks for merks on set #2

Thang 3 – playground, group plank circuit
45 seconds on, 15 off for the following:

–  plank
– low side plank left
– low side plank right
– low spidermans

Finale – Mosey back to lot, time

Solid showing all around, ESPECIALLY Team Faith. Honor and a privilege to lead.