Category: III Pillars

13 PAX celebrated a birthday for YHC at III Pillars, but YHC did all the gift-giving.

QIC: Princess Aurora

PAX: Lumbergh, Tampa Libra, Blue Mule, Hambone, Reveille, Silver Medal, Cowboy, Harvey Updyke, Boone’s Farm, Bicentennial Man, Plunger

Following a disclaimer and a brief mosey over and around the senior living parking lot, we backpedaled up the side entrance to the track to wake those quads up and hit the center of the field for the COP:

• SSH x 34
• WMH x 17 (+ 1 silent to even out the legs)
• LBAC x 17 F/R
• Squats x 34

THE THANG:

In honor of the big 3-4, those numbers would play heavily into the workout. Three exercise circuits, four exercises each, three rounds of each circuit.

Circuit 1 (3 rounds):

• Squats x 34
• Merkins x 34
• 2ct Flutter Kicks x 34
• 200m lap (~34″ of running)

Circuit 2 (3 rounds):

• Pull-Ups x (Max/3 + 4)
• Split Squats x 34 (17 R/L)
• LBCs x 34
• SSH x 34

Circuit 3 (3 rounds):

• Bear Crawl x 34 yards
• Lunge Walk x 34 yards
• Dragon Crawl x 34 yards
• Duck Walk x 34 yards

AYG back to the parking lot. COT/BOM.

MOLESKINE:

Thanks to all who had their maiden post at III Pillars in my honor. It was much appreciated, and the workout, while super awful at the end, was actually a fun one for me to take the PAX through. It was especially awesome to see all the encouragement through the 200s and the traveling exercises.

BULLHORN:

• Glad to hear Lumbergh’s son passed the FE.
• Prayers for the Llewellyn family and the tragic loss of their son
• 9/29 4th Anniversary Workout at Stonewall followed by Q/Grow School. More info to come, but SAVE THE DATE.
• Football season is upon us. College colors are encouraged on Fridays!
• Go Tigers.

PA out.

 

PAX: Boone’s Farm, Princess Aurora, Foley, Cowboy, Reveille, En Fuego (QIC)

Conditions: Idyllic

5:30 AM: Disclaimer given then we mosey to the football field for…

Warmarama: SSH, WMH, LBAC, GMs and fan favorite Scorpion Stretch (thanks and kudos to Toga).  YHC informs the PAX school is back in session this week at III Pillars – what better time to undergo a physical assessment, which will be completed the final week of the school year as well to track progress.  YHC chose not to go the APFT route – opting instead for the proprietary III Pillars version.  We stress proper form and no sandbagging.  Here goes…

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.  Not a lot of mumble chatter – other than Rev expressing his impressive self control in keeping two potential splashes swallowed back into the system (good work Rev!)

Results:

• Princess Aurora – 22:43
• Boone – 24:00
• En Fuego – 27:00
• Cowboy – 28:00
• Foley – 29:30
• Rev – 33:00 (with an impressive AYG sprint his final 100 meters)

No time for Mary – mosey back for COT.

Great effort by the six in getting the school year started right – by no means an easy assessment, but guaranteed to be easier when we go again in May.

Appreciative of the opportunity to lead,

En Fuego

 

 

PAX: Boone’s Farm, Princess Aurora, Bicentennial Man, En Fuego (QIC)

Conditions: Hot & muggy; missing a good January gloom

5:30 AM: We mosey, where halfway into it YHC realizes no disclaimer was given.  Disclaimer given mid-mosey.   Head to the soccer field for…

Warmarama: SSH, LBAC, WMH and GM.  During GMs, YHC informs the PAX that tomorrow is QIC’s one-year F3 birthday and thanks the PAX for coming to kick off the birthday festivities.  In honor of that birthday celebration this week, we’re going back in time reliving a couple milestones, including YHC’s first Q, delivered 9 months ago at the friendly confines of The Skunk – and in doing so testing the old F3 adage that the “workouts don’t get easier, you just get better”.  With that, we begin a slightly modified (soon to be regretted) version of that first Q.

The Thang:  We celebrate the 2^nd F of F3 and bring Fellowship to the forefront.  QIC informs the PAX that from this point forward everything we do we do in two’s – so we partner up.  Fireman carry to the end of the soccer field to commence the following:

Partner 1 begins suicide utilizing length of soccer field – 1/3^rd, 2/3^rd and full length with one burpee, two burpees, and three burpees at the respective stops.  Second F twist is that Partner 1 doesn’t stop facing Partner 2 throughout suicide, so half is performed running backwards.

Partner 2 commences the following, with partners flapjacking until the below is complete:

• 100 Burpees
• 100 Jump Squats
• 100 Power Merkins (modified from merkins in initial Q; regret sets in)
• 100 Iron Mikes (modified from lunges; further regret)
• 100 BigBoy Situps (modified from LBCs; modifying now a foolish decision at this point)

We’re all in, completely drenched, and PA is now shirtless.  With the latter, our lady friend from senior housing appears – mumble chatter between her and PA ensues; no questions asked.  Fireman carry to center sideline, where Partner 1 wheelbarrows to midfield; switch partners for return trip and end with 5 irkins and 5 derkins.  That’s one set; r&r 3x – increasing to 10 count of each on the final set.

Final minutes comprised of mixture of pull ups and sprints with Mary’s baked in.   Time.

COT:

1. TN CAN Ruck this Saturday – reach out to PA for details.
2. Prayers for Reveille’s cousin and brother; Bicentennial’s mom

As always, great effort by the PAX – appreciate you coming out to the party today and certainly thankful for the fellowship and accountability you’ve provided over the last 12 months.

PAX: Foggy Pirate, Princess Aurora, En Fuego

QIC: En Fuego

3 PAX partake in a kid-friendly workout, honoring the life of Levi Hughes, the son of a buddy of mine who went to be with his Father following an all too quick but overly abundant 3 years of life on this earth spent with family and friends who absolutely loved and adored him.

Warm up with quick mosey around the parking lot, stop at separate speed bumps for 3, 13 and 15 merkins (Levi’s birthday of 3.13.15)

COP: SSH x 13; WMH x 13, Scorpion Stretch x 13 (totaling the 39 months Levi was able to bless those family and friends in their time together).  GMs oyo while YHC explained the motivation behind today’s workout.

Like friends on a playground, we head to the monkey bars, whereby YHC instructs the PAX we’ll be keeping the friend theme together this morning, as most of what we do we do in unison or in collective counts together.

THANG:

L – Lateral pull-downs, aka pull-ups.  117 together as a team (approx. 39 per person).  Upon completion, head to track for relay race – 1 PAX completes a lap while remaining PAX hold high plank; flapjack until all PAX completed a lap.  Head to:

E – Escalator utilizing BLIMPs (because what kid doesn’t love things that fly).  Collective counts of 30, 60, 90, 120, 150 with respective BLIMP of Bodybuilders, Lieutenant Dangers, Imperial Storm Squats (exhaustion setting in), Merkins and PlankJacks; back to track for repeat of relay race, this time PAX hold low plank

V – It’s time for some wheelbarrow play-time, in the form of Vacuum Cleaners.  Two PAX hop in wheelbarrow position; wheelbarrow to sideline (approx 15 yards away), perform 5 derkins, reverse wheelbarrow to starting line.  Flapjack until all PAX have completed, with third PAX performing exercise in unison doing bear crawl.  Back to track, repeat relay race, PAX alternate between high and low plank.

I – Indian Crab Walk.  Apparently Levi was all about some crab hunting at the beach, and in fact his last t-shirt worn was his favorite crab hunting shirt.  PAX lined up on their six, PAX in the back crabwalks to the front, then next guy, etc.  Guys on six alternate doing WWIs, LBCs and American Hammers.  Approx. 60 yards of crab walking – here’s hoping the little man was smiling as he was watching.

2 minutes left on the clock, we give an AYG shuttle run on the field – 1/3, half, 2/3, full.  Time called and we mosey back for COT.

PAX – Honor to be able to lead you this morning in celebrating Levi and appreciate you showing up and doing your part in it.

For all of us men, Levi’s mom mentioned in the eulogy that Levi came to her at 11:00 that night and asked her to come sleep with him.  Whereas normally she might think twice at such a request, she this time hopped out of bed and unbeknownst to her spent her final night with him cuddled up in a bunk bed together.  How special is that.  Reminder to us all the preciousness of this life and our time together.  Fathers (and YHC is speaking to himself here), be quicker to listen and slower to raise your voice, spend that extra five minutes rubbing their backs at night, get off the couch and down on the floor with them – and most of all, keep reminding those littles how loved they are.

En Fuego