Tag: Haggis

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Staying Dry

AO: greenmachine
Q: Focker
PAX: Cal Worthington / Nantan / F3 Charleston Cent, bluemule, Nutty Professor, Cowboy, moneyshot, Haggis
FNGs: None
COUNT: 7
CONDITIONS: Wet with eventual sunny sunrise

WARMUP: various stretches

THE THANG: 10 – 1
– Hand Release Merkins
– Y’s
– T’s
10 – 1
– Squats
– Lunges
– humpers
10 – 1
– Alabama Prom Dates
– Jane Fonda L
– Jane Fonda R
10 – 1
– ww1
– Leg Raises
– Reverse Crunch

One lap
20 low and slow squats
20 carolina dry docks
20 diamond merkins
20 legs raises
20 crunchy frogs
Repeat

MOLESKINE: the rain tricked us but we remained dry and content. Cal Worthington / Nantan / F3 Charleston Cent brought good energy once again this week. Nutty Professor looked right at home on the track.

ANNOUNCEMENTS: pain-train launching tomorrow! greenmachine Will be closed next week for thestronghold

COT: prayers lifted for perspective in this life. No day is guaranteed so be quick to love, quick to forgive, slow to speak and slow to anger. Gratefulness for Haggis and his new job!

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Black Dots

AO: iiipillars
Q: Young Pawn
PAX: Black Lung, Grape, Pep, Haggis, gov’t mule, YumYum, t-cell, Go Fish, Teva, Formica, Swiffer, Pipe Dream, Full Monty
FNGs: None
COUNT: 14
CONDITIONS: Damp

WARMUP: SSHs, arm circles, Hillbillys, Imperial Walkers, and a mosey to the track. Then, a 4 minute plank to show that iiipillars has what it takes to match middle-tooth.

THE THANG: Two rounds of a 45s on, 15s upper body circuit punctuated by a lap of the track and followed by 3 minutes of Mary.

MOLESKINE: Thanks to Haggis for coming in clutch with the Rivian:tm: speaker. Playlist is https://open.spotify.com/playlist/0WgqmsQUOJzhmFHyl6s9FJ?si=5e29fd2502af44b9 if anyone needs a backup. iiipillars boasts a really delightful group of HIMs, I look forward to being back.

COT:
:coffee:️ Coffee provided by the imitable princessaurora on his way to Mammoth Cave.
🧎‍♂️‍➡️ Prayers offered for three with cancer, Haggis job interview, and other requests spoken and unspoken.

Hear us when we call, O God of our righteousness, have mercy on us and hear our prayer.

:baby_symbol::chess_pawn:

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Its the end of the world

AO: greenmachine
Q: sooner
PAX: t-cell, Oatmeal, Black Lung, Focker, moneyshot, Cowboy, Betty Ford, Haggis, NFT, Rocket Mortgage, Topanga
FNGs: None
COUNT: 12
CONDITIONS: it’s the end of the world… Pleasant temperatures and mild humidity, but massive radiation and deadly spore outbreaks

WARMUP:
A standard active sooner warm up

THE THANG:
The world has laid waste to your city. Every day is a fight for basic survival.
“Ab city”
– Fifty LBCs
– Fifty “dolphin kicks”
– Fifty hammers
– Fifty WWI
– upon finding a mangled, mutated t-cell… Added 50 happy crunchy frogs… Note, t-cell actually had turned into a frog from the radiation

Every gas station has been sacked. Homes sit empty. Store fronts shattered. A new world awaits in the great beyond.
DORA
– Groups of 3
– Two travel… one by bernie, one by mozie
– One stands watch… 100 x mike tysons; 200 x iron mikes; 300 merkin-jacks (cut short for time)

After the end of the end of a great journey, a eutopia is found deep in the heartland. The pax observed the start of the age as follows
– sprinting at increasing speed x 4
– a bit of yoga/dad stretching
– plank-pril

MOLESKINE:
Leg day!

ANNOUNCEMENTS:
See slack

COT:
Comfort and healing, leadership and loving kindness

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Run It Back

AO: greenmachine
Q: Grape
PAX: Salami, moneyshot, Focker, Cowboy, Haggis, Right Said
FNGs: None
COUNT: 7
CONDITIONS: gloomy

WARMUP: normal stuff

THE THANG: round 1, partner runs stairs while other completes

Burpees
Lunges
Atomic merkins
Carolina dry docks
Knees to elbows (Peter Parker’s)
Squats
Ukrainian hammers
Newtons cradle

Round 2, went to dry ground, partner lunge walks and Bernie’s while other completes

BBSU’s
Leg raises
APDs
Crunches (I don’t think this is what we did, can’t remember)
Knees to elbows (crunches)
Superman’s
‘Umpers of the monkey variety
Normal merkins

5MoM (including a 2 min plank)

COT: great prayer time and great coffeeteria

:grapes:

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Total Eclipse of the Heart

AO: iiipillars
Q: Grape
PAX: Matthew Gillmor, Pep, Go Fish, Pencil Pusher, Harbaugh, wardas1, Haggis, Zelenskyy, grisham, princessaurora, t-cell, DintyMoore, TiVo, Howitzer, Full Monty
FNGs: None
COUNT: 16
CONDITIONS: it always rains on Tuesdays now I guess

WARMUP: 10 SSH
10 Imperial Walkers
10 Hillbillies
10 LBAC F
10 LBAC R
Mosey to the field

THE THANG: partner up, one partner runs a lap, other partner completes these exercises, then switch (completed three rounds, changes Ab Thrusters to Atomic Merkins and Knees to elbows to Knerkins (knuckle merkins) in round 3)

Burpees
Lunges
Ab Thrusters
Carolina Dry Docks
Knees to elbows (Peter Parker’s)

Squats
Ukrainian hammers
Newton’s cradle

MOLESKINE: so fun to lead this crew

ANNOUNCEMENTS: brewsday tonight, keep going strong with plankpril

COT: prayers for Pep and PA

:grapes:

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Spring Training…for a CSAUP!! :tulip: :muscle:

AO: iiipillars
Q: Toothless
PAX: Grape, t-cell, Roboto (F3 Tulsa), Pep, Tackle Box, princessaurora, Harbaugh, Go Fish, Black Lung, Governmentt Mule, Frenchie, Haggis, Formica, Fanny
FNGs: None
COUNT: 15
CONDITIONS: Clear, crisp, winter’s final frost before spring sets in for good.

WARMUP:
– Mosey to field, circle up in middle
– SSH x 30
– Toe touch, left over right x 20 count
– Toe touch, right over left x 20 count
– Flamingos, each side x 20 count
– Windmills x 10
– Little baby arm circles x 10
– Big arm circles reversed x 10
– Michael Phelps x 10
– Scorpions x 10 then stretch OYO for explainer

THE THANG:
Plank and wait for the six between laps, all laps completed on the provided 200m track (half of a regulation sized track)
– Burpee broad jump a lap
– Modified to 1 burpee every 5 broad jumps
– Bear crawl a lap
– Lunge walk a lap
– Run a lap (cut for time)

Return to startex

Rings of Fire
– Song: Thunderstruck
– Exercise: Planks up and down on “thunder”
– Note: Good training for Plankpril
– Song: Roxanne
– Exercise: SSH then burpee on “Roxanne”
– Song: Flower
– Exercise: Squats up and down as directed

MOLESKINE:
YHC was pleased with the grumblechatter this AM – proved that the workout plan was sufficiently challenging. Could not place the man behind me that would shout out in a chipper voice “thank you, sir” for every exercise announced, had to be someone like Go Fish. The Q-drenaline helped push me this AM for sure, great work to the rest of the PAX who pushed themselves to get better.

ANNOUNCEMENTS:
– The Murder Mile CSAUP is next Thursday 3/28! Same time same place, extended workout time to accommodate the special event
– Plankpril coming up in just a couple of weeks!

COT:
– PA shared prayers for close relatives who are expecting
– Grape shared prayers for a close friend’s family working through a new cancer diagnosis
– YHC shared praise for the 2nd trimester allowing the wife’s nausea to improve
– Haggis shared gratitude for the F3 community after returning from a trip abroad where strong community is not as easily found

It was an absolute honor to lead this AM, men! You put in the work and you’re better for it! Thankful to be along for the journey, and I hope to see many of you out at the CSAUP next week now that you’re ready!!

— Toothless :tooth:

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L.E.A.P. D.A.Y.

AO: greenmachine
Q: princessaurora
PAX: Breadsticks, Cowboy, Focker, Grape, moneyshot, Rocket Mortgage, t-cell, Topanga, Works for a Guy, monster biscuit, Haggis
FNGs: None
COUNT: 12
CONDITIONS:
Practically arctic juxtaposed with the balmy weather just days before

WARMUP:
Mosey to midfield for a little COP:
– SSH
– LBAC
– Randies
– Moroccan Night Clubs
– Fire Hydrants
– WMH

THE THANG:
Line up in the end zone for a L.E.A.P. D.A.Y. escalator. Each round, PAX perform exercise, Bernie to 50-yard line, and jog back. With each successive round, PAX are adding the next exercise on top of previous exercises before their runs.

Lunges x 10
– Eccentric Squats (3-ct down) x 20
– Apolo Ohnos x 30
– Plyo Jumps x 40

400m lap to shake the legs out, and then, in keeping with the day’s “extra” theme, perform final round with all four exercises one more time.

Moving into the upper body portion with the same format.

– Dive Bomber Merkins x 10
– Ab Thrusters x 20
– Y-Raises x 30

200m lap followed by an extra round of all three, then mosey to the pull-up bars.

Split into groups of three. One group calls ab exercise while they perform 29 pull-ups each as a team (modified for time, but not before t-cell, moneyshot, and YHC tested the original plan).

FIN

MOLESKINE:
Soundtrack consisted of bonus/hidden tracks through the years, and there were some real nostalgic gems in there.

Always a great group at greenmachine. Thanks to Focker for letting me take the reins on this extra day and for caffeinating us all. I might need to make GM a part of my routine.

ANNOUNCEMENTS:
Murder Mile – 3/28
Plankpril – 4/1-4/30

COT:
My BIL and his wife’s pregnancy
Haggis’s job search

PA out.

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Partners

AO: iiipillars
Q: Vector
PAX: Bard, Black Lung, Dollywood, Focker, wardas1, Go Fish, Grape, Harbaugh, Natural Ice, Pep, princessaurora, Tackle Box, t-cell, YumYum, Haggis, TiVo, Fanny (Kotter with a long-forgotten name)
FNGs: 2 TiVo, Fanny (Kotter with a long-forgotten name)
COUNT: 18
YHC became a smidge nervous when our AOQ Grape announced todays’ session as one I’d be “committing crimes against our bodies,” although that did prompt a HC from Natural Ice due to interest in an “awkward” workout . . . Then the lightning storm prior to start had me possibly scrambling with a workout other than “let’s stand in the middle of a field at the top of a hill.” But the storm passed, the weather was perfect, and (I think) no bodies had crimes committed against them.

For today’s theme, I unearthed a playlist used up in Louisville during a recent visit to see pumpkin spice — the Louisville PAX, not ones to note the brilliance of a theme playlist, didn’t take too kindly to some of the cheesy selections, even at one point grabbing the Vector-o-jukebox to change songs. Party foul, bro. I knew the HIM of iiiPillars were far more appreciative of cheesy playlists, so this one, about partners, seemed perfect.

CONDITIONS: Post storm perfection – nice breeze, good temp.

PLAYLIST:
It Takes Two – Rob Base & DJ EZ Rock
Why Can’t We Be Friends – War
I Got You – Split Enz
Just the Two of Us – Grover Washington Jr w/ Bill Withers
We Can Work it Out – Beatles
Best Friend – English Beat
Get Together – The Youngbloods
With a Little Help from My Friends – Beatles
Together Forever – Rick Astley
You’re the One that I Want – Olivia Newton-John/John Travolta
Team – Lorde
Come Together – Beatles

WARMUP:
(10 burpees to start due to the flag falling to the ground followed by 5 more due to some PAX sass re: YHC following his own instructions). Mosey to field.
Started with counting off and noting your partner, who you’d be stuck with the rest of the morn.
SSH x 20, LBC x 20, Seal claps x 10, Overhead claps x 10, Overhead press x 10, RLBC x 20. WMH and Good Mornings OYO x 10 each.

THE THANG:
#1 PAIR: Plankjacks, Abd crunches, Incline Merkins, and “Regular” Squats – total 200 per exercise per pair, one exercises while partner runs lap.

#2 DUO: Dips, Underdogs, Overhead Squats x 200 with laps

Mosey back to Startex and high 5 partner for job well done.

MOLESKINE: Named FNG TiVo (given prior h/o of work with Direct TV) and a Kotter who had forgotten his name from long ago — as per renaming rules, the second name must be more embarrassing (assuming he was not the FNG once named “Soft Wood,” an unfortunate choice that led to never seeing that HIM again). princessaurora noted with the HIM’s initials BG that a Bee Gees song name was appropriate, specifically “Fanny” – a song about a woman who needed to be “tender with [the] love” of the 3 Australio-UK Disco singers. Natural Ice, there’s your awkward . . .

ANNOUNCEMENTS:
1. Biscuit Run Half Marathon this weekend – check slack for deets.

COT:
1. Prayers for Yuri
2. A lot of mumblechatter about the 60s flavor of the playlist . . . YHC took no offense, as great music is timeless, my friends.
3. Grateful for the PAX of HIM for allowing me to lead, tolerating once again (and far more that Louisville PAX) the playlist, and making me stronger and better each day.

SYITG,
Vector

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Workout in the key of G-string

AO: greenmachine
Q: G-string (Eli Kresta)
PAX: Focker, Esposa, Betty Ford, Breadsticks, baggervance, Grape, moneyshot, Cowboy, Deep State, FeelTheBerns, Haggis
FNGs: None
COUNT: 12
CONDITIONS:
Warm, light breeze, perfect for a beatdown

WARMUP:
– Motivator x7
– BACs
– Back-BACs
– Overhead Claps
– Evolution of Man (There and back)
– 5 yard inchworm
– 10 yard Alligator Crawl
– 15 yard Bear Crawl
– 20 yard Gorilla Run
– 50 yard Sprint to the Endzone

THE THANG:
(Split into two teams and each team takes a sandbag)
Two Rounds of both relays

– Team is all in high plank
– one-by-one each PAX does 10 endorphins
– Run ten yards and return to plank (Al Gore when you fail plank)
Losing team does five burpees
Another relay
– Team does slow squats
– PAX with the sandbag does 15 thrusters
Losing team does five burpees

Back on the line for a burner. Twenty yards of lunges, twenty merkins, then lunge back and twenty more merkins.

Twenty yards burpee broad jumps with twenty squats at the end. Return with the same MOT and squats at the end zone

MARY:
– High plank while we went over the mission, core principles, and credo. 5 Merkins after each.
– Slow ass leg raises x20
– Penguin Heel taps x20

MOLESKINE:
My dad wasn’t the most present father when I was growing up, but he was adamant about faith. And one of his favorite quotes when I was being a typical teenager was “honor your father and mother.” There came a day when I was in college when I realized “honor” and “obey” are NOT the same. There is honor and respect in telling your father when he has done wrong. There is love in correction. Even correction of a parent/family member.

ANNOUNCEMENTS:
Murder mile (no clue what it is actually called) coming up in April
Any of y’all are welcome to come to workouts at the brig where I am AOQ. It’s Wednesdays @ Grassland park 5:45am
Biscuit Run Saturday, March 2. (message me if you want details on either)

COT:
Intentions were shared, prayers were said

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President’s Day

AO: iiipillars
Q: Baguette
PAX: Dollywood, Goose, princessaurora, Go Fish, wardas1, Pep, Black Lung, Grape, Tackle Box, Bard, YumYum, Gov’t Mule, Haggis
FNGs: None
COUNT: 14
CONDITIONS: cool and crisp

WARMUP:
4 laps
20 SSH
10 LBAC
10 RLBAC
10 OHP
10 GM
10 WMH

THE THANG:
Mosey to wall
145th Presidents Day (day after)
Groups of 2
1 person runs lap
1 completes exercises
145 x Step Ups
145 x Merkins
145 x WWI
145 x dips
145 x squats

Mosey to goal line
46 Presidents
16x15x15
Jump squat x Bernie
Man maker x lunge
Plank until all complete

Mosey to startex

ANNOUNCEMENTS: Plankpril is coming, thanks to PA for the coffee!

COT: Haggis job search, Grape’s M’s health