Category: III Pillars

8 PAX hit up the hill of all hills on a mini-field trip at III Pillars. All lived to talk about it.

QIC: Princess Aurora

PAX: Bicentennial Man, Boone’s Farm, DFrost, En Fuego, Esso (The Fort), Hipster, Pumpkin Spice

THE THANG:

After a quick disclaimer and an apology to Bicentennial Man, PAX we led on a medium mosey over to the parking garage entrance across from Mt. Covenant and convened for a COP, all IC:

• SSH x 15
• WMH x 16
• LBAC F/R x 15
• Merkins x 10

Gathered the PAX for a nice mosey all the way up to Covenant in hopes of getting a glimpse of downtown, but YHC didn’t really have a good enough idea of where the best sight lines were. No matter as we were as the top and that’s all that was needed.

Pair off for a some downhill relays on Mt. Covenant. P1 performs AMRAP Merkins while P2 runs to first lightpole and back. Flapjack, then RnR with 2nd, 3rd, and 4th lightpoles and squats, flutter kicks, and burpees, respectively. Plank and wait for six.

All in, and it was time to descend. P1 SSH while P2 bear crawls to 1st lightpole. Upon reaching destination, P1 runs to spot and begins bear crawl while P2 stays for SSH. Continue this “leap frog” all the way down to last pole.

With everybody at the last lightpole, lock arms for synchronized Lt. Dans all the way to sidewalk, then Indian Run back to launch for Mary.

• Jane Fondas R/L
• Alabama Prom Dates
• WWIs
• American Hammers
• J-Lo’s
• Crunchy Frogs
• Bird Dogs

COT/BOM

MOLESKINE:

Welcome to Esso from The Fort. The moment he identified himself as a Clemson graduate, I knew he was a HIM. Glad to have a fellow Tiger in the mix, even if only briefly.

YHC attempted to use a bit of reverse psychology on the PAX as they started downhill, but I believe all would argue that the uphill portion was still just as painful in spite of it. Many were suspicious of a Crawl Bear up the hill but were relieved to see that hasn’t made it out yet.

 

BULLHORN:

• 7/2 – 4:13 Strong Signing Day
• 7/4 – Convergence at Bicentennial Mall – 0530-0630
• 7/4 – Team Job 4th of July Blowout – 1600-2000
• 7/26 – Nightpath – Percy Warner Park – 1900 until finished
• 8/17 – Yuck Ruck – Details TBD
• 9/14 – F3 Nashville 5th Anniversary at Stonewall

PA out.

 

5 hit up the Pillars of Three for a fiery assault on the lower body.

QIC: Princess Aurora

PAX: Bad Boy, Boone’s Farm, DFrost, En Fuego

THE THANG:

Medium mosey over to the track for a proper warmup in the COP:

• SSH x 15
• Jane Fondas R/L x 20
• Alabama Prom Dates x 20
• WMH x 20
• LBAC F/R x 15

Each PAX gets three cones and lines up along the end of the field. PAX were instructed to take 10 Lunges forward, drop a cone, and repeat x 2. This was to adapt the workout to each man’s kinesiological tendencies and ensure all were doing the same number of reps.

Lining back up at the start, PAX then performed the following progression, lunging between cones:

• Starting Line: 10 Merkins
• Cone 1: 20 Merkins
• Cone 2: 25 Merkins
• Cone 3: 30 Merkins
• Sprint back and plank/Air Chair for six

Round 2 was Jump Squats (#crowdpleaser) and Round 3 Big Boy Sit-Ups. For the final round, it was 30 Merks at Cone 1, 30 Jump Squats at Cone 2, and 30 BBSUs at Cone 3.

Skip on over to the playground for some pull-up action. Each PAX calls an exercise for the group and performs 15 Pull-Ups. RnR for round 2 with 8 reps.

After a quick gathering of the cones, the group made their way to the bottom of the side ramp to torch the legs one last time with Bernie Sanders up the hill x 5.

Mosey back for Mary:

• Flutter Kicks
• Leg Raises
• LBCs

COT/BOM

MOLESKINE:

The howling was strong during the lunge ladder, and it reached a crescendo during those 30 Jump Squats. There was certainly much cursing under my breath and some jelly legs. Bad Boy even crapped himself a little.

BULLHORN:

• Prayers for Penny Loafers’s M and praises and continued prayer for the improved condition of Aaron whom Bad Boy has mentioned was in a skateboarding accident a few weeks ago
• June 21 – Leadership lunch brought to you by Vector – HC by June 17
• July 4 – Convergence at Bicentennial Mall
• Late July/Early August: Social Ruck CSAUP
• September 14: 5th Anniversary Workout – Save the date!
• Late October/Early November: TN CAN RUCK 002!
• Be on the lookout for some site upgrades and other new initiatives to help connect the PAX and disseminate information

PA out.

 

PAX: Boone’s Farm, Princess Aurora, Pumpkin Spice, Crablegs, DFrost, Lumbergh, Tampa Libra, Napster, En Fuego

QIC: En Fuego

Conditions: A perfect 61 degrees

On August 14, 2018, the PAX of III Pillars underwent a physical assessment to kick off the school year, with YHC informing the PAX that we would reconvene to perform that same assessment at the end of the school year in order to measure our progress over the 9-month period.  With YHC informing the PAX via slack what was waiting their arrival this week, the PAX showed up with their minds and bodies prepped and ready – Pumpkin Spice having visualized for hours a sub 22:00 performance and Princess Aurora knocking out a late-night Taco Bell run, stating his desire in seeking some flatulence-driven extra propulsion for the main event.  With that…

0530 arrives, Pumpkin Spice lets PA know he’s coming after his 22:43 post that took top podium in August, we disclaim and then mosey up to the soccer field.  WOR that included some WMH, LBAC, Moroccan night clubbing and Scorpion stretch.  We wrap up WOR and head to the far end endzone – where YHC instructs one final time what’s about to go down in physical assessment round 2.  It’s you against you out there, focus on proper form and let’s get after it.

The Thang:

Complete the following in order, for time.

• 40 Merkins, run 2 laps (.25 miles)
• 40 Merkins, 30 Jump Squats, run 2 laps
• 40 Merkins, 30 Jump Squats, 20 Burpees, run 2 laps
• 40 Merkins, 30 Jump Squats, 20 Burpees, 10 Big Boy Situps, run 2 laps
• 40 Merkins, 30 Jump Squats, 20 Burpees, 10 Big Boy Situps, run 4 laps

All in the PAX completed 200 merkins, 120 jump squats, 60 burpees, 20 big boy sit ups (400 collective reps) and ran 1.5 miles. 

The unofficial official Results:

• Pumpkin Spice – 21:41 (beyond impressive)
• Boone’s Farm – 22:30 (90 second improvement from August – TClaps)
• Princess Aurora – 25:24
• En Fuego – 26:50
• Crablegs – 27:29
• Napster – 27:39
• Lumbergh – 28:30
• Tampa – 29:08 (modified due to injury, we saw some Chuck Norris going on throughout)
• DFrost – 29:45

No time for Mary – mosey back for COT.

Moleskin:

• The PAX definitely put in the work this morning – no merlots splashed but several held back as each PAX competed against oneself in pursuit of their own respective goals.  All PAX came in sub 30 minutes – fantastic effort
• Props to Pumpkin – he boldly proclaimed at the onset he was going after sub 22:00 and taking home the gold medal in doing so.  At 21:41, he delivered
• Props again to Boone’s at knocking 90 seconds off his time from August.  I’m pretty sure YHC almost saw him breathe heavily toward the end.
• Tremendous F3 spirit shown throughout – lots of verbal encouragement tossed as PAX cheered and supported their brethren.  Always great to see in the workouts

Job well done men – Honor to have led and appreciative to live out the gloom with each of you

En Fuego

 

6 PAX hit the beautiful blue track at III Pillars for a heroic edition of Dora 1-2-3. Conditions were super.

QIC: Princess Aurora

PAX: Boone’s Farm, Deuce (WL-Jackson), En Fuego, R/eddit, Tampa Libra

THE THANG:

Disclaimer with a quick interruption by En Fuego to punish the PAX for failing to complete his challenge of serving our wives with one random act of kindness. 12 8ct Body Builders later, we took a mosey around the lot and up to the track for a COP:

• SSH
• SnL Squats
• WMH
• LBAC F/R
• Merkins

Partner up and mosey over to the playground for a Jump/Pull superset, a staple in any superhero’s training program. P1 performs SSH x 75 while P2 performs pull-ups AMRAP. Flapjack. RnR x2 with every person having one opportunity to sub the SSH with the heavy rope jumps.

Keeping same partners, mosey back to the track for Super Dora. P1 runs a lap around the track while P2 performs the exercises, tagging out after each lap until all reps are complete.

• Peter Parkers x 50 (each side)
• Iron (Man) Mikes x 75 (each side)
• Captain Thors (1 BBS+4 American Hammers) x 100

Time for a blind buddy run in honor of Vision. P1 closes his eyes and runs the track while P2 verbally and physically guides them. Flapjack.

Back to the parking lot for a little Mary and COT/BOM.

MOLESKINE:

Great to have R/eddit back out and Deuce joining us from Jackson, MS. Many collisions were narrowly avoided during the blind runs, but I believe all fully trusted their partner and never opened their eyes. It’s possible that Boone’s Farm ingested some Super Soldier Serum as he seemed to be the most fit and agile. Tailgate coffeeteria was especially enjoyable.

BULLHORN:

• Nolensville killed it with 28 at the inaugural CSAUP,  The Gauntlet. Look out for these guys!
• 5/27 – Memorial Day Murphocalypse at Concord YMCA – 0500 – Come for the Murph, power through the WOD, and stay for the Speed Ruck
• Redesigned Scorpion shirts should finally be coming!

PA out.

PAX: Silver Medal, Boone’s Farm, Pop-A-Lock, Trapper Keeper, Lumbergh, Left Turn (Willy Loman from F3 Houston) and En Fuego 

QIC: En Fuego

This time last year, YHC and several PAX gathered at Westeros to celebrate YHC’s 11-year wedding anniversary.  8,760 hours later, it was time to do it again, celebrating 12 years, or for those keeping count, 105,120 total hours of pure marital bliss.

0530 arrives, we disclaim and then mosey throughout the parking lot up to the field, stopping at four different points to perform a set of 10, 5, 1 and 20 diamond merkins – celebrating the 105,120 hours with some diamonds.

Huddle up for some WOR – where we knock out 12 each of the following:

B – BBSU

L – LBAC F/B

I – Imperial Walkers

S – SSH

S – the blissful Scorpion Stretch

YHC then informs the PAX of the 12 years, 144 months celebration and off we go for the…

THANG:

Any successful marriage begins with finding the right partner, so that’s what we do.  Then, 3 rounds of exercises focusing on the numbers 12 (years) and 144 (months).

Round 1:  Start at bottom of Bernie Hill; Partner 1 begins to knock out 144 burpees while Partner 2 Bernie Sanders to top of Bernie Hill; perform 12 hand-release merkins at top and then back to bottom.  Flap-jack until Partner 1 and 2 have collectively knocked out 144 burpees, and pause along the way during the hand-release to take in a beautiful IIIP sunrise.

Round 2: Mosey to playground.  Partner 1 begins to knock out 144 Steve Irwins, Partner 2 runs down the stairs to the roundabout and performs 12 dips.  Flap-jack until collective 144 Steve Irwins reached.

Round 3: Mosey to far end zone on the field.  Partner 1 bear crawls to the 20 yard line, performs 12 iron mikes.  Crawl bear back the 20 yards.  Partner 2 is knocking out jump squats.  Flap-jack until collective 144 jump squats performed.

Five minutes on the clock.  We line up for rounds of 60 yard sprints with a set of Mary in-between sprints.

Time called and anniversary party officially over.  PAX put in the work, knocking out the above exercises while traversing 1.65 miles worth of AO.

During COT, YHC issued an AO challenge that each of the fine PAX boldly accepted.  We discussed Ephesians 5:25 -> “Husbands, love your wives, just as Christ loved the church and give himself up for her.”  There is no more selfless, no more sacrificial love than Christ’s love for the Church.  Further, this verse in and of itself is not an ask that we love our wives in a similar, selfless manner, but rather a mandate.  So, our challenge, and certainly for YHC during anniversary week, is we must a) perform one completely random, selfless act of service / kindness to our wives this week and b) report about it on Slack – to keep us encouraged and accountable.  And of course for each PAX that doesn’t complete the above, there may or may not be an AO penalty to kick the gloom off next Tuesday.

Honor to have led and appreciative to live out the gloom with each of you

En Fuego

 

 

 

Being called out to lead a VQ 18 hours prior to workout time, YHC responded.  PAX learned a little more about the hallowed grounds of Augusta National.

QIC: Silver Medal (VQ)

PAX: En Fuego (group Caddie), Bicentennial Man, Right Said, Pumpkin Spice, The Nanny (FNG- Welcome!), Defrost, Razorback, Tampa Libra, Crablegs, Goose (WL from Chattanooga), Boone’s Farm

CONDITIONS:  Wonderfully Gloomy. 60 and F O G G Y (though no pirate sighting).

WOR w/ MOSEY

Following a choppy disclaimer (and surprise disclosure to the PAX that contrary to what they probably expected based on the Slack forecast the night before, YHC has actually never attended The Masters tournament), we started with some Good Mornings OYO to loosen up those backs.  Then mosey down around the church parking lot and back up to main parking lot with some exercises woven in (SSH x 18, WMH x 18 along the way).

THANG

Headed up to the field with our trusted caddie and timekeeper En Fuego.  I proceeded to inform the PAX that while I had not actually attended The Masters, 11 years ago after my father passed away, a close friend of his asked my brother and me if we would like to play Augusta.  This was the point at which I imparted a great life lesson to the PAX.  Just as there is always only one answer to the question your waitress asks you at dinner: “Would you prefer the 12oz or 16oz beer” (16), there is no looking at a calendar or asking your M if you are free when asked to play Augusta.  The answer is immediate.  So, today we took a journey through YHC’s unforgettable round at Augusta.  We got to see a bit of the good, the bad, and the ugly.

Grounds Crew:

Our faithful caddie reminded YHC last night that given the weather conditions, the dew sweepers needed some extra help.  So we partnered up in pairs and lined up on the goal line for some 10 yard wheelbarrows, with 10 Derkins (other PAX still holding legs) then turn back to the goal line.  Flapjack.

Hole #1:

YHC was so proud about the opening par score that we forgot to do our tee-shot exercise.  So we took a stroll around the track to the 280 yard mark, then mosey another 105 yards, then another 40 yards with the following exercises at each interval:  Lt Dans x 18, Lt Dans x 18, Merkins x 18.

From there we mosey down past the playground around the upper school drop off lane and to the side hill next to the retirement center complex while YHC proceeded to boast that he was even par through 8 holes.  Then comes #9…

Hole #9 aka Carolina Cherry:

Still feeling good from a fabulous front 9 (and tee shot off 9 tee), we did 18 Carolina Dry Docks.  If anyone has ever been to The Masters to see the approach at #9, you will know that approaches often roll back off the green.  So, to memorialize my three attempts to get it on the green, we ran the side entrance hill three times with 5 burpees at the top and bottom of each.  And to get those quads in shape the third one was a Bernie Sanders up the hill.

Amen Corner:

As one can imagine, this is where it got a bit ugly.  Partnered up again for holes 11 and 12.  1s on the sideline for a bearcrawl across width of the field and walking lunges back while 2s performing AMRAP flutterkicks.  Flapjack.  Hole 12 got worse.  1s crawlbear across, with duck walk back [across Raes Creek], while 2s were doing LBCs AMRAP.  Flapjack.  #13 wasn’t much prettier.  Shot a double bogey 7 there.  So, 7s it was.  Box jumps and dips.

Hole #18:

Made it through the worst.  Pretty beaten up but sucked it up and gave it everything I had and actually made par on #18.  So, in the same format as #1 we ran 465 yards and stopping at the second, third and fourth shot intervals, we performed Lt Dans x 18, Lt Dans x 18 (w/ twist that included holding arms overhead as if we were marshals holding the Quiet signs), and lastly, Burpees x 18.

Mosey back to main parking lot with 15 seconds to go.  Time.

MOLESKIN:

I know it has been a long time coming, but thank you En Fuego for pushing me in to this with a few hours to prepare for a VQ!  WELCOME The Nanny (FNG)!  And thanks for joining us Goose (Willy Lowman from Chattanooga).  Really do appreciate the support from Atlantis crew, Razorback and Tampa Libra today.

BULLHORN:

• April 13 – Warpath
• May 4 – The Gauntlet
• August 23-24 – GrowRuck Atlanta
• En Fuego’s your 12th Man of the month, so be on the lookout for some communication from him around leadership.

Again, it was an honor to lead this morning.  Humbled by the turnout this morning.  Thank you for being a part of it.

Silver Medal