Tag: Harbaugh

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Bond, James Bond

AO: iiipillars
Q: Vector
PAX: Focker, Go Fish, Grape, princessaurora, Pep, t-cell, Zelenskyy, Formica, Haggis, Harbaugh, Swiffer, Tacklebox
FNGs: None
COUNT: 13
In celebration of James Bond Day (October 5th – who knew? Dr. No, the first Bond film was released in 1962 on that day) and because I thought it’d make a cool playlist, we put on our big boy spy shoes to celebrate 007.

CONDITIONS: Shaken, not stirred

PLAYLIST: Bond themes:
James Bond Theme – John Barry
Live and Let Die – Paul McCartney & Wings
The World is Not Enough – Garbage
Goldfinger – Shirley Bassey
The Living Daylights – a-ha
Nobody Does it Better – Carly Simon
Skyfall – Adele
A View to a Kill – Duran Duran
Goldeneye – Tina Turner
Die Another Day – Madonna
Another Way to Day – Jack White & Alicia Keys

WARMUP: SSH, LBAC, Seal Claps, Overhead Presses, Overhead Claps, RLBCs, Good Mornings, and Willy Mays Hayes to get prepped.

THE THANG:
“007s” – To help those PAX on their Octoburpee Challenge, 10 burpee buy-in and the 7s x 3 rounds: each with burpees, of course (and some grumbling about why @Blacklung wasn’t there), with jump squats, Lt Dans, and WWIs as the other paired exercise. In between, a 10 count and a PAX note of their favorite Bond film . . . Moonraker? Hmm . . . sure.

“SPY”s to honor the PAX member most suave like Bond, T-cell, we did his favorite exercises renamed to fit the theme: Super DIPs, Perfect Incline Merkins, Your Favorite Decline Merkins . . .

MARY: Rounds of exercises starting with Alabama Prom Dates, because Bond has, ahem, other skills too . . .
And the astute among us (@GoFish) counted we were up to 93 burpees, so 7 more to get us to 100.

ANNOUNCEMENTS:
1) Octoburpee continues — grumbling as today’s workout “only benefitted @Focker” as he’s the only one participating, but didn’t we all benefit?
2) Game night at @Firefox’s house which already happened and was epic
3) BBQ at Tim’s with @Chunk’s brisket

Honor to lead you all! SYITG

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Mediterranean Diet

AO: iiipillars
Q: Grape , Go Fish
PAX: Pep, Two Face, princessaurora, wardas1, Pencil Pusher, Harbaugh, Haggis, Gov’t Mule, Swiffer, Howitzer
FNGs: None
COUNT: 12
CONDITIONS: just right

WARMUP: Mosey to the track – 2x

Starting off our Med diet…

Warmorama: GREENS
Groiners – 15x
Ranger Merkins -15x
Everest – 10x
(2 Sets)
Nadal
Side Straddle Hop – 20x

Dynamic Stretching: OLIVES (down and back)
Obama
Lunge and Twist
Inch Worm
V-Ups – 15x
Elbow to Knee
Single Straight Leg

THE THANG: NUTS (46 reps each for Italy being founded in 1946)
Newton’s cradle
Updog Merkins
Thrusters
Supermans

FETA (30 reps each for Greece being founded in 1830)
Flutters
Elbows to knees (LBC)
T Ups
APD

FISH (78 reps divided by 3= 26 reps each for ease sake for Spain being founded in 1978)
Freddie Mercs
Iron Mikes
Squats
Hand release merkins

MARY: Three Minutes of Menelaus (Sculptor):
25x Each
American Hammers
Box Cutters
WWI’s
Leg Raises

ANNOUNCEMENTS: Octoburpee, Night Moves

COT: Several St. Paul families with health issues (Cleek, Osenga, Igo)
Paul Dent’s friend in Iowa

Sorry for the delayed BB and if I missed any PAX or any COT!

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202303

AO: iiipillars
Q: Pep
PAX: Grape, Tackle Box, Baguette, Black Lung, Two Face, It’sJUSTLunch, Go Fish, Formica, swiffer, Hagis, harbaugh
FNGs: None
COUNT: 12
CONDITIONS: clear and cool

WARMUP:
– little baby arm circles – 10
– little baby arm circles (reverse) – 10
– seal claps – 10
– overhead claps – 10
– Moroccan night clubs – 10
– good mornings – oyo

THE THANG:
Dora
– each exercise : 200 reps
– burpees
– prom dates
– fire hydrants
– American hammers
Squats

ANNOUNCEMENTS:
Octoburpee challenge

COT:
Baguette: grandma (Mary) surgery
Swiffer: friend who lost a baby
It’s just lunch: friend (Jerry) in hospital after car accident.

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III Pillars – 09.26.23 – “Come Together”

AO: iiipillars
Q: princessaurora
PAX: Go Fish, Black Lung, grisham, wardas1, Two Face, Harbaugh, Baguette, Pep, Grape, Ben Cook, Zelenskyy
FNGs: None
COUNT: 12
The Beatles’ 11th studio album Abbey Road was released 54 years ago today. This workout was inspired by and soundtracked by this wonderful album.

“Come Together” -> “Something”
Mosey to field for COP
SSH x 11
WMH x 11
LBAC F x 11
OH Clap x 11
T-Raise x 11
LBAC R x 11

Jungle Gym
“Maxwell’s Silver Hammer” -> “Oh! Darling”
Captain Thor – starting at 1 Big Boy Sit-Up:4 American Hammers (2ct) up to 7:28
Jack Webb – 1 Merkin:2OH Press up to 9:18

“Octopus’s Garden” -> “I Want You (She’s So Heavy)”
AMRAP of 8 reps each
    Pull-Ups
    V-Ups
    HRM

Hill
“Here Comes the Sun” -> “You Never Give Me Your Money”
11s – Jump Squats/Alabama Prom Dates with Bernie up the hill

Field
“Sun King” -> “Carry That Weight”
6 Rounds in Ring
    Squat Hold

“The End” -> “Her Majesty”
Mosey back to Startex and Good Morning through the end

ANNOUNCEMENTS:
– Octoburpee Challenge starts Sunday!
– iiiP gear pre-order is live! See post above for link.

COT:
– Prayers for Pep’s cert, Zelenskyy’s mission trip to Brazil, Formica’s talent search, and Grape’s ear malady.

Go Tigers.
PA out.

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III Pillars – 09.05.23 – “Fumble”

AO: iiipillars
Q: princessaurora
PAX: batter, Bad Boy, Cowboy, Harbaugh, Pep, Zelenskyy, wardas1, moneyshot, monster biscuit, Grape, Go Fish, Pencil Pusher, Young Pawn, It’sJUSTLunch, Focker, Betty Ford, Will Norton, Haggis, Swiffer, 0
FNGs: 1 0
COUNT: 20
CONDITIONS:
Soupy

WARMUP:
After a brief disclaimer and admission to being a Clemson Tiger, YHC informed the PAX I would be attempting to make them experience the hurt and confusion I felt watching our season get off to a rocky start at Duke. While I’m not sure if I accomplished the hurt, confusion abounded throughout the workout!

Mosey to track for 4 laps/.5 miles at medium pace and followed with COP:
– SSH x 28
– LBAC F/R x 7
– SnL Squats x 28
– Merkins x 14

THE THANG:

Head over to the jungle gyms and swingset to grab some bar for pull-ups. Max reps followed by equal number of seconds rest. Rinse and repeat until you can only get one rep.

Mosey back over to the short hill off the track. This is where I really laid on the confusion. Re-living the two fumbles and dropped passes, we dropped the B.A.L.L. as well. PAX continuously run down hill and back up stopping EMOM to perform 7 reps of exercises below. After going through entire circuit in the first round, I adjusted the game plan to be one exercise at each minute mark.
B – Burpees
A – Ab thrusters
L – Lunges (2ct)
L – Leg Raises

After one (or two) cycle(s) through, PAX were instructed to run the hill 16 more times, still stopping for exercise EMOM. Once all laps were done, PAX could rest for remainder of minute.

It was all as confusing it looks, but rest assured, it was very on brand for the Clemson offense.

Mosey back to startex for…

MARY:
– APDs x 10
– Merkins x 15
– Jane Fondas L/R x 10

ANNOUNCEMENTS:
– 9/9 – @Cowboy on Q for a 9/11 workout at 0600 at Percy Warner Stairs.
– 9/13 – F3 Nashville’s 9th Anniversary workout at #titan. 0500 preamble led by YHC. 0530 main event with @DintyMoore
– 10/1 – Octoburpee Challenge begins. See @Black_Lung for details
COT:
– Prayers for @batter’s cousin’s marriage and @two_face’s next step in his career

Go Tigers.
PA out.