Category: III Pillars

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

‘Tis the season for a variety of themed holiday parties, and not even the PAX of III Pillars could escape the UGLY SWEATER PARTY.

QIC: Princess Aurora

PAX: Boone’s Farm, En Fuego, Harbaugh, Life Champ

THE THANG:

After a little mosey over to and around the track, PAX hit midfield for the COP:

• SSH x 100 IC
• Squats x 20 IC
• LBAC F/R x 20 IC
• Good Mornings x 20 OYO

Mosey on down to the base of the hill for the festivities. PAX would complete the following circuit followed by a Bernie up the hill, 5 Burpees at the top, and return back to base to hold People’s Chair for the six:

• Underhand Merkins x 10
• Gorilla Humpers x 15
• Lunges x 20 (10 ea)
• Y-Raises x 25

RnR with two trips up the hill, then again with three.

Mosey with one last Bernie up the hill as we head to playground for Pull-Ups. Pulling PAX calls out an exercise for the group and completes AMRAP with good form. Rotate through all PAX. RnR with Pull-Ups x 5.

Make our way down to the stone circle at the drop-off point and grab some wall for:

• Step-ups x 15 R/L
• Dips x 20
• Incline Slow Crossbody Mountain Climbers x 20

RnR subbing Irkins with alternating glute raises for the MCs then mosey back to the parking lot for COT/BOM.

MOLESKINE:

Solid group for a chilly morning and an admittedly last-minute Q. YHC had En Fuego’s Slack preview to thank. Hope the U.G.L.Y. Q lived up to the name! Also really appreciated some one-on-one coffeeteria with ol’ Boone’s Farm.

BULLHORN:

• Christmas Day is a Tuesday. III Pillars has decided to let its people celebrate the day, though PAX are welcome to converge with Sir E should it happen. Otherwise, workouts will be OYO.
• NYD Convergence will be at The Hill
• This Friday is our last Friendly Friday of the year. Hit that FNG quota to close out 2018 strong!

PA out.

PAX: Princess Aurora, Silver Medal, Bicentennial Man, Boone’s Farm, Harbaugh, Lumbergh, En Fuego

QIC: En Fuego

Conditions: A perfect Thanksgiving week gloom

7 PAX got in the Holiday spirit today, as we embarked on a F3 family road trip to take in some Christmas lights while dusting off an old family board game of Chutes and, err, Glutes and Ladders.

THE THANG:

0530 Disclaimer given and we begin our mosey from the friendly confines of III Pillars to the Green Hills Hill Center.  YHC had previously issued a challenge to the PAX to get the Q-calendar full for the balance of 2018.  Despite the valiant effort of a few, select HIM, we had one open Q spot remaining and with that a penalty is issued – during our mosey for every car that passes us going southbound we stop for four merkins.  Approximately 40ish merkins performed in route – all PAX thankful those cars traveling northbound were not included in the penalty count.

Arrive at the Hill Center and set up COP under the holiday lights across from Zoe’s / Pei Wei.  The PAX knock out some WMH, GMs and Scorpion stretches; PA spends his time perusing Kendra Scott’s latest collections through the window, potential stocking stuffers for the M no doubt on his mind. We then head down the stairs to the bottom floor of the Whole Foods garage, where we count off in 1s and 2s and instructions for Glutes and Ladders are given.

There are six flights of stairs.  Team 1 goes first, up the first flights of stairs, perform 5 Imperial Squat Walkers, back down the stairs.  While Team 1 goes, Team 2 is performing Lieutenant Dans.  Flapjack.  Once Team 2 returns, Team 1 takes off again, this time going up two flights of stairs, where they stop and perform 10 Imperial Squat Walkers.  R&R until both teams knock out six flights of stairs, with Imperial Squat Walkers increasing to 15 reps (3rd flight), 20 reps (4th flight), 25 reps (5th flight) and 30 reps (6th flight).

PAX all in, mosey back under the lights to the street that divides the Hill Center.  Team 1 runs approximately 50 yards (always facing Hillsboro Blvd, so backwards mosey during half the run) and performs 10 Bulgarian Split Squats each leg.  While Team 1 goes, Team 2 is performing flutter kicks.  Flapjack.  After one round, we are short on time and we head back to the friendly confines, with one stop along the way to knock out 20 more merkins.  Arrive back at 6:15 and 59 seconds on the dot, with the run home slightly more painful than the initial run out.  Huddle up for COT/BOM.

BULLHORN:

• Bicentennial will be leading the next round of F3 Libeery – December 11th at Fat Bottom Brewery.  Freed to Lead is the book of choice.
• Umbrella, our 12th Man for December, is hosting a leadership luncheon December 7th at Richland Country Club.  Get your RSVP in to Umbrella on slack.
• 6th man was Harbaugh – glad to have him back in the fold!

MOLESKIN:

In this season of Thanksgiving, extremely thankful and feel blessed to have all of you HIM in my life.  Appreciate y’alls leadership, your accountability and allowing me the opportunity to lead.  There are certainly many days where I can take home the trophy as biggest facade or poser as a leader in my professional life, or a leader within my home.  But there is never a facade with F3 – and that has nothing to do with my Q talents, or primarily lack thereof, but everything to do with the men who populate the COT and the environment that you create.  F3 counts – and I am appreciative.

Lastly, for those keeping score, I’ve got all in 2.24 total miles traversed, 21 flights of steps climbed, 105 Imperial Squat Walkers performed and 10+ minutes of Lieutenant Dans.  Sprinkle in some Bulgarian Split Squats – impressive work by all!

8 PAX gathered ’round the pillars because the FOMO was too strong to keep them away.

Conditions: a cool 45 degrees, little wind, and zero clouds obstructing our stargazing.

QIC: Princess Aurora

PAX: En Fuego, Silver Medal, Bicentennial Man, Harbaugh, Boone’s Farm, Foggy Pirate, Life Champ

THE THANG:

After a mosey over and around the backdoor of the retirement center, we made our way to the track and circled up at midfield for some exercises, all IC:

• SSH x 20
• SnL Squats x 10
• LBAC F x 10
• Moroccan Nightclub x 50
• LBAC R x 10
• Thighmasters x 10 e/s
• Alabama Prom Dates x 10

We jogged down to the bottom of the hill that enters the track and YHC explained today’s festivities (with perfect clarity and zero room for misinterpretation). PAX partnered up and each member of the team completed the following circuit:

FOMO Once:

• Flutter Kicks x 50 (2ct)
• Overhead Squats x 50
• Mike Tysons x 50
• Overhead Lunges x 50 (25 e/s)

Additionally, one team at a time would Bernie Sanders up to the track, Jump Squats x 10, sprint the straightaway, bear crawl the turn, sprint the backstretch, crawl bear the next turn, and run back down the hill to tag the next pair and pick up where they left off in the FOMO circuit. Plank and wait once done with all exercises.

FOMO Twice:

• Flutter Kicks x 25 (2ct)
• Overhead Squats x 25
• Mike Tysons x 25
• Overhead Lunges x 26 (13 e/s)

Same lap as above but once done with FOMO circuit, Bernie Sanders AMRAP until all in. #feelthebern

Time’s up and mosey back for COT/BOM.

MOLESKINE:

Kotters to Harbaugh. Glad to have him back in action at a legitimate F3 workout as apparently there’s some watered down version happening over at the BMCC every once in a while. Also great to be part of a crowd of eight killing it at Tres Pilares. En Fuego and Co. are upping the ante.

BULLHORN:

• AOQ’s and/or Q’s, remember to keep a phone on your person in case of emergency.
• First Friday Lunch at The Cookery this Friday, Nov 2 from 11:30 until everybody decides they should probably check in back at the office.
• Umbrella, our 12th Man for December, has arranged for Dan Klein, speaker, cancer survivor, and author of My 3:59 – The Man I Am Called To Be, to speak to the group at Richland Country Club on Dec 7 at 11:30. Cost will be $20 and will include a lunch buffet. Please RSVP to Umbrella on Slack.
• Speaking of buffets, Tigers sure feasted this weekend didn’t they, Crab Legs?

PA out.

PAX: Bad Boy, Bicentennial Man, Silver Medal, Boone’s Farm, En Fuego

QIC: En Fuego

Conditions: A gloomy 47 degrees

Let’s First Go Inside the Numbers:

• 11 straight SEC losses
• 23 months since the last SEC win, spanning 694 days
• 15 straight losses to the SEC West, with 7 straight seasons of posting an 0-2 record against the West
• An impressive run of losing its last game against every SEC opponent

All is no mas and never to be quoted again, thanks to some friendly action down on The Plains this past Saturday.  While YHC didn’t get to see a second of it, today YHC and 4 other PAX donned their orange pride and Smokey Grey unis and celebrated such an occasion – Tennessee Tailgate Style.

5:30: A rusty Disclaimer given, reflective of YHC’s recent time on the IR, followed by an invite to get this TN tailgate started in true fashion.  With that, we go straight into Rocky Top (Ozbourne Brothers rendition for all you eager to add to your Spotify mix).  SSH during the song with a burpee at each “Rocky Top”.  YHC left amazingly unimpressed with the fellow PAX lyrical knowledge of this great tune.

We then mosey off campus to neighboring Burton Hills, setting up COP at the top of the parking garage at 30 Burton Hills.  YHC mentions that we want to make sure the Auburn faithful among us (Silver Medal, #where’sfoggy?) are still fully aboard the GusBus, following the recent 7-year, $49 million extension and awarding the Vols their first SEC win in 694 days.  With that, we perform the following IC:

G – Good Mornings x 7

U – Up Straddle Hop x 4

S – Scorpion Stretch x 9 (we’ve now got the 7 years, $49mm)

B – Baby Arm Circles x 6 (F & R with 23 count in-between, for the 23 months since last win)

U – Up Straddle Hop x 9

S – Slow & Low Squats x 4 (we’ve got our 694 days covered – and all are still fully aboard the GusBus)

We then mosey out of the parking garage to the base of the hill leading from Burton Hills Blvd to Covenant Presbyterian Church.  YHC informs the PAX what a long, uphill battle it has been since that last W – so let us commemorate with some hill work.  We break into two teams – Team Vols with YHC, Boone’s and Bicentennial and Team War Eagle with Silver Medal, Bad Boy & #where’sfoggy?.  Final score was 30-24, so team Team Vols will do 30 reps of each prescribed exercise (90 cumulative); Team War Eagle will do 24 reps (48 cumulative).  Once Team War Eagle completes their 48 reps, they plank and hold from the sideline, watching Team Vols get better.  Once all PAX are in, the two teams run together up the hill, where we R&R in varying fashion:

V – V-ups, then run to the top of the hill (hill #1).  After a 10 count, we mosey down the opposite hill, exiting out to Harding Place (hill #2).   All in, we perform:

O – One-legged deadlift, then Bernie Sanders back up the hill to the Church.  After a 10 count, mosey back down hill #1.  All in, we perform:

L – Lieutenant Dan’s, then run back up to top of hill #1; after a 10 count we mosey back to base of hill #2 for some:

S – Single Hand-Release Merkins (modified to 20 count for time); then Bernie Sanders back up hill #2.

5 minutes left on the clock, we mosey back to the friendly confines of #IIIPillars.  Time called and we end with COT.  Continued prayers for Bad Boy and his M throughout pregnancy; prayers for all the people affected by Hurricane Michael.

Strong tailgate effort to each of the PAX – total of 2.5 miles covered, way too much of that being at a steep incline.  Appreciative of the opportunity to lead.

Until next time, hoping it’s not another 23 months…

En Fuego