Category: III Pillars

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

Fearless Site Q, En Fuego, called out YHC on Slack. YHC responded as 4 PAX endured a hill-acious workout at III Pillars this morning.

QIC: Princess Aurora

PAX: Boone’s Farm, En Fuego, Silver Medal

THE THANG:

A quick disclaimer including confirmation of today’s intended destination was followed by a mosey to said destination and a COP at the base of that destination consisting of the following:

• SSH x 15
• WMH x 16
• Imperial Walkers x 15
• SnL Squats x 15
• LBAC x 15
• Seal Claps x 15

With that fluff out of the way, YHC took the PAX to the base of Mount Covenant to explain the oh-so-simple workout. PAX were instructed to run up the hill 15 times individually 30 times as a group.  Should PAX require a running break, they could perform Merkins, Flutter Kicks, or SSH as rest.

A few if not all took at least one Merk break to give the legs a chance to remove some lactic acid, but the hill never ceased to do its share of the work. As PAX finished up their 7th trip, all waited to do one last trip together (2 rep bonus!) with the added fun of a ~50-yard Bernie Sanders about two-thirds of the way up.

Mosey back to SPCA for 60 rep Ring of Fire with both Merkins and Squats followed by Mary:

• Shoulder Taps x 20
• Jane Fondas R/L x 20
• Alabama Prom Dates x 20
• Plank x 30″

COT/BOM

MOLESKINE:

It is certainly appreciated that any PAX would show up after the obvious forecast of a trip to Mount Covenant. Apparently the one set of hill suicides from the last Q have become the stuff of legend. YHC won’t always spill the beans on future Qs, but rest assured it will be revisited. Strong work out there by all.

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.

Always a pleasure, gentlemen, and remember: there’s something in these hills.

PA out.

 

Gloom Factor: Moderate
Temp: 31 (Ironclad Credit ✔️)

PAX: Bicentennial Man, Silver Medal, Boone’s Farm, En Fuego, Blood Clot, Bagger Vance (Ironclad Credit ✔️)
QIC: BV (IC✔️)

0530:30 Disclaimer on the Run

Mosey around the lower lot w some Politicians & Side Shuffles, grab the Shovel Flags and head across 431 to Amsurg drive for

WOR:
All IC X 13
SSH, IW, HB, Squats

Evo I
An Ode to the Grand Canyon’s 100 years of being a National Park

10x10s
10 Burpees on the Minute for 10 Minutes
That sucked

Grab the flags, post one at the grown up bus stop at the corner of 431 & Amsurg, post one at 1st Utility Pole on 431. Or at least that’s what YHC said to YHC, thus YHC had to AYG down to get the other SF & plant it in its rightful place.

Evo II
P1 AYG to SF 1 for 20 Merkins
P2 stay at SF 2 for 20 Squats
Flapjack & RnR x 5 (GC Bday)

Grab the flags, using caution and obeying all traffic laws we return to front lot at III P for

Evo III
10×10 again…only twist was we finished the last three sets in one final Snotwoggle.

Mary:
Flutter Kix x 15 IC
5 Merkins
Flutter Kix x 13 IC
Peter Parkers x 5 IC
Flutter Kix x 26 IC

TIME

NMM:
0. YHC not the greatest at giving directions.
0. PAX are much more gracious than YHC
0. 200 Burpees and 100 Merkins aint no joke
0. Blood Clot and YHC can generate a full on sweat in sub freezing temps
0. Boone’s Farm could be known as Double Foggy Pirate if we ever needed an alias for him
BullHorn:
0. Bad Boy’s M, Lindi is home, well and the baby is well also
0. Pray for Dine N Dash’s family as they deal with his Moms death.
0. 413 Signing Day on Friday…yall grab a sandwich and post with us there in lieu of First Friday at Cookery. Drop in between 1100 & 1300.
0. Biscuit Run on 2 March, contact Braddock in Franklin for details.
0. 12th Man lunch 22 Mar w YHC on Q at RCC sign up to follow
0. Scorpion CSAUP 23 Mar, PA on Q

YHC,
BV

4 PAX layered up for a heavy run workout disguised as a boot camp in the bitter cold of temps in the low teens. Thankfully, nobody stopped moving until 0615.

QIC: Princess Aurora

PAX: Bicentennial Man, En Fuego, Hi-Viz

The Thang:

With a disclaimer and safety reminders delivered, the PAX hit the streets for a mosey over and around Burton Hills Blvd. Along the way, runners were treated to some light pole Merkins to the tune of 10 x4 followed by some Squats, WMH, and LBACs.

Upon reaching the main attraction for the morning, the Driveway to Heaven, PAX took a trip up to familiarize themselves with this beast and the turn for Deconstructed Dora. At the base,  all PAX complete 50 Merkins and run to the top to wait for the six. RnR with 100 Flutter Kicks and 150 Squats.

As if four trips up the hill weren’t enough, YHC had one last trick up his sleeve: the worst suicides ever. Using the four lamp posts as markers, PAX ran a set of suicides up the hill and SSH at the base for the six.

All in for a medium mosey back to the flag.

COT/BOM

Moleskine:

In many trips to III Pillars, YHC had never experienced life across Hillsboro. Apparently that’s all Bicentennial Man had experienced as of late, but that wasn’t going to get in the way of a good hill Q. Driveway to Heaven suicides will return!

Bullhorn:

• Prayers for resolve and accountability for all those participating in the goal groups launched by Bad Boy.
• If you’re still lacking some some sub-freezing posts and see a cold day coming up, jump on it. It looks like a relatively mild few weeks ahead.
• Having been spoiled by a travel-free career for several years, prayers for finding a rhythm in all aspects of life for YHC with this new position.

Always a pleasure, gentleman.

PA out.

PAX: Silver Medal, Umbrella, Black Widow, Trapper Keeper, Boone’s Farm, Bad Boy and En Fuego

QIC: En Fuego

Conditions: An ideal winter gloom, and 5 degrees sub the 32 degree ceiling we were after

7 HIM got up and got after it this Tuesday morning, taking on (and in YHC’s case being defeated by) the Bert – or at best a modified version of the Bert and at less than best perhaps more aptly coined a workout inspired by the Bert, due to said modification.   The Bert is a Hero WOD in honor of U.S. Marine Cpl. Albert Gettings, who died 10 years ago this month while conducting counter-sniper operations in Iraq.  27 years old and survived by his wife, sister and parents – every quarter his fellow Marines honor him in completing the Bert.

The THANG:

0530 – Disclaimer given, and in some instances repeated again for Black Widow due to some headgear layer interference.  MC ensues from our Purple Cow brethren and we’re off.   Mosey around lot and up to the football field for COP – SSH, WMH, GMs and Scorpion Stretch.  Partner up and instructions given for how the next 30-35 minutes are going to go down, with YHC giving the background of Cpl. Gettings and our intent to honor him today.

We kick things off with a 25 burpee and 400mm buy-in (15 burpees and one lap around track; 10 burpees and another lap) – then head to the end zone and find your partner.  Begin the following:

• 150 merkins (total combined count between the two partners, approx. 75 merkins per PAX)
• Run 400mm
• 200 walking lunges across the football field (combined count)
• Run 400mm
• 300 squats (combined count)
• Run 400mm

R&R AMRAP for 30 minutes.  All PAX got thru the walking lunges of Round 2 and subsequent 400mm run; TClaps to Umbrella and his cheat code partner Boone’s for getting some Round 2 squats in as well before time was called.  Mosey back and huddle up for COT / BOM and some tailgate coffee.

Moleskin:

• Great to have some III Pillars newbies in attendance this morning, with her charm clearly getting straight to the heart of TK, who HC’d for some future partakes in its Tuesday morning gloom.  A win for Ironclad and its Away AO efforts there…
• The Bert proved itself to be no joke – even this partnered-up, watered down version of it.  Great effort by the PAX – all in each HIM knocking out 2.5+ miles and approximately 150 merkins, 200 walking lunges and minimally 150 squats along with the burpee buy-in.
• Always good to be able to incorporate a Hero WOD into the workout mix and honor the life of a fallen soldier.  YHC also wanted this to serve as a reminder to us all however that it doesn’t take a uniform and a deployment to Iraq to be a Hero or First Responder.  We each have a calling in our lives to be the same – be it within our family, our neighborhoods, our 9-5 lives, etc.  There are battles taking place all around us within a world that daily doesn’t want us to be all that we are capable of being, and with that we all have our Ms, 2.0s, shieldlocks, blades – you name it, that need someone, namely us, to be that First Reponder in their lives.  First Responders that walk in courage, walk in conviction, aren’t waiting for someone else to fight their battles.  First Responders that don’t chuck the responsibility or training and raising their 2.0s to the school system, that aren’t waiting on their Ms to be the first to apologize – men that are simply holding themselves to a higher standard of action and accountability than what the world around us might otherwise suggest.    YHC is thankful for the service and sacrifice of Cpl. Gettings, and beyond appreciative of having the HIM of F3 around me – ensuring YHC continues to grow in a desire not to accept anything less than First Responder status from the man in the mirror.

En Fuego