Tag: princessaurora

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Insert creative title here

Date: 2026-01-13 AO: iiipillars Q: Shy Guy PAX: Go Fish, Harbaugh, Swiffer, Pep, princessaurora, Grape, Shania, t-cell, Blanks (F3 Legacy), Haggis, Howitzer (DR), Wax FNGs: None COUNT: 13 CONDITIONS: Cold and damp WARMUP: SSH ICx20 Squats ICx15 Merkins ICx10 Mosey THE THANG: Group 1 performs exercise while group 2 lunges 20 yards, moseys to the sideline, and reverses back Exercises: Burpee Bonnie Blair Crab toe tap WW1 sit up Merkin to hi side plank Squat jump knee tucks Superman with taps MOLESKINE:
ANNOUNCEMENTS:
COT: “people don’t change until the pain of where they are exceeds the pain of change” – Dave Ramsey
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Unexpected Birthday

AO: iiipillars
Q: Michelin Man , t-cell
PAX: princessaurora, Pep, Grape, Michelin Man, t-cell, Haggis, Shania, Choo Choo, LorelaiG, Two Face, Priscilla, Harbaugh, Formica, Paw Patrol, Sour Dough
FNGs: 1 Sour Dough
COUNT: 15
CONDITIONS: pumpkin spice drops from Starbucks today y’all.

WARMUP: YHC handed the speaker to t-cell and then gave an unexpected birthday present in the form of my Q. Congrats t-cell. Make it up as you go.

THE THANG: t-cell ran us to the track where we did a lap and then did 46 Side Straddle Hops, followed by various stretches. t-cell then began to come into his own with 3 rounds of DIDs (30/15/10) with one lap around the track between each set.

t-cell followed with 4 rounds of 6 burpees each with a lap around the track between each set.

t-cell continued in fine form by lining the PAX up on the end line and running through sets of 46 of various sets of exercises, starting with drop squats and also featuring merkins, jump squats, lieutenant Dans, wide arm merkins, and other sundries, with a run down the field and back after each set.

t-cell then had the PAX proceed to sprint down the field and back followed by either 4 or 6 pullups to finish. YHC chose 4 pullups of substandard quality.

t-cell then finished his master class on impromptu birthday Qs with 46 perfect form Happy Crunchy Frogs In Cadence. Wow. Even princessaurora stopped partway through.

MOLESKINE: YHC and princessaurora cooked up this surprise birthday present (with no approval from Grape). It just goes to show y’all, “If you stay ready, you don’t have to get ready.” Thank you t-cell for the unexpected birthday Q and for introducing me to F3 seven (eight?) years ago.

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3 is a magic number

AO: iiipillars
Q: Grape
PAX: YumYum, Swiffer, princessaurora, Two Face, Haggis, Shania, t-cell, wardas1, Canned Heat, Will Norton, LorelaiG, Harbaugh, Tigger, Doogie, Swan Song, Husky of Wall Street, Paw Patrol
FNGs: 3 Swan Song, Husky of Wall Street, Paw Patrol
COUNT: 20
CONDITIONS: love to be with my friends

WARMUP: Good mornings
SSH
Low and slow squats
LBAC
Stretch

THE THANG: Groups of 3

300 squats
300 merkins
Run the field as the timer

One lap as a group

300 American hammers
300 dry docks
Run the field as the timer

One lap as a group

300 dips
300 WW1’s
Run the field as the timer

Sprint-off

Back to circle for 5MoM

:grapes:

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Off campus : does @princess aurora know

AO: iiipillars
Q: Pep
PAX: Grape, Black Lung, Choo Choo (F3 Spring Hill), Swiffer, princessaurora, t-cell, Two Face, Formica
FNGs: None
COUNT: 9
CONDITIONS: warm and humid

WARMUP: none

THE THANG: deck of death
– suits
– hearts: lieutenant Dan
– Diamond: hand release merican
– spade: windshield wiper
– Club: burpee
– run every five cards

ANNOUNCEMENTS:
– July 4 convergence at handsomizer
– June 27: nantan ceremony at green machine

COT:
– prayer: grape going with family to California. Nervous mom is the hard thing
– Praise: pa’s dog survived a weekend in the crate

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Graduation

AO: iiipillars
Q: Will Norton
PAX: Grape, Haggis, Go Fish, Baguette, YumYum, princessaurora, Pep, Harbaugh, Shania, Sherlock, gov’t mule, wardas1, LorelaiG
FNGs: None
COUNT: 14
CONDITIONS: humid

WARMUP: SSH

THE THANG: iiiPillars

1. Academic excellence: 8 burpees, 5 pull ups, 30 BBSU’s, rinse and repeat
2. Passion for Christ: 8 dips, 15 flutters, 20 merkins, rinse and repeat
3. Leadership development: relay sprints

Mary and mosey

COT: prayers for Lorelai with his father passing away a couple of weeks ago, prayers for some of the SPCA teachers who are battling cancer, prayers for summer, and others

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April Fools

AO: iiipillars
Q: Grape
PAX: princessaurora, Go Fish, Shania, Canned Heat, t-cell, Pep, Haggis, Swiffer
FNGs: None
COUNT: 9
CONDITIONS: cold again

WARMUP:

While the origins of April Fool’s day are disputed, some believe it traces all the way back to Noah, when Noah sent the dove out from the ark on April 1 while there was still water all around, which was a foolish thing to do.

SSH
5 Burpees
SSH
4 Burpees
LBAC F
3 Burpees
LBAC F
2 Burpees
LBAC R
1 Burpee
LBAC R
Stretch
Mosey, but then stop every so often to do 10 merkins

THE THANG:

Circle up and do Webb Jacks
40 OH press, 10 merkins, 10 plank jacks
36, 9, 9, etc.

Partner up Dora
400 Flutters
300 OH Press
Switch partners midway through
200 O squats
100 Leg lifts
Partner runs backwards down and back on the field

Plank until failure

Mosey back to startex

MOLESKINE: don’t get distressed when life throws chaos at you

ANNOUNCEMENTS: Plankpril, Spring Fling, Brewsday, check slack

COT: prayers for Ms. Webb, Ms. Mullis, Sam Savage, kids’ mental health, wisdom in prioritizing life’s responsibilities

:grapes:

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Redemption Tour

AO: iiipillars
Q: Focker
PAX: t-cell, Grape, Harbaugh, gov’t mule, Haggis, Shania, Pep, Sherlock, wardas1, Swiffer, Canned Heat, Young and Restless, princessaurora, Howitzer, Big Bird
FNGs: 1 Big Bird
COUNT: 16
CONDITIONS: near tropical

WARMUP: stretches followed by mental math consisting of pull ups to failure, multiply by 5 and do squats, multiply by 2 and do crunches

THE THANG:
On track do the following:
-5 dive bomber push ups
-15 monkey humpers
-20 WW1
Run around track with straightaway sprints

-5 kick throughs
-15 jump squats
-20 dry docks
Run the opposite way
Broke this up by 2 sets of 10,20,30 DIDS

Mosey to start with one legged burpees and Mary to end it

MOLESKINE: lots of grumbling about the math. Yacht rock playlist really was enjoyed by all. Great way to set an intimate mood for the FNG

ANNOUNCEMENTS: Merlin Madness

COT: prayers for shared sorrow and shared joys!
“Likewise the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark” James 3:5
^i was an idiot in my marriage yesterday with my words. Learn from my mistakes

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Covered garage? But it’s not raining.

AO: iiipillars
Q: Pep
PAX: Grape, princessaurora, YumYum, Go Fish, Harbaugh, Shania, Swiffer, Canned Heat, Howlitzer, lauralei
FNGs: None
COUNT: 11
CONDITIONS: cold (not freezing)

WARMUP:
Imperial walkers
Hillbillies
Good mornings

THE THANG:
Dora:
– 100 hand release mericans
– 200 windshield wipers (left+right = 1)
– 300 fire hydrants (each leg 1)
– Jacob’s ladder: burpees at top of hill start with one and add one each round till 5 total
– Round of Mary

COT:
Prayers:
– grape’s parents
– Other prayers

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Stages of Labor

AO: iiipillars
Q: Focker
PAX: princessaurora, Foot Drop, Swiffer, Grape, Harbaugh, Black Lung, Tackle Box, Two Face, t-cell, Haggis, Pep, Private Sandman, LorelaiG, Formica, howitzer, Shania, Canned Heat
FNGs: 1 Canned Heat
COUNT: 18
CONDITIONS: chilly

WARMUP: good mornings and that’s it

THE THANG:
Early labor
Dilation 0-6cm
1,2,3,4,5,6 8-count bodybuilders
“Alternate between resting and working to get labor going”
Contractions 5-30 min 15-45 sec
5 merkins, 5 prisoner squats, 10, 15, 20, 25, 30. Run between sets to rest

Active labor
“actively work through labor with your birthing team”
“Birth affirmations”
Dilation 6-8 cm
Every PAX does 6,7,8 pull ups while everyone affirms them. PAX are doing lt dans—>monkey humpers—>prom dates to “relax” between “contractions”

Transition
“Burpee coping method”
Contractions Every 2 minutes for 60-90 sec
Dilation 8-10 cm
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec
1 minute plank
8 burpees in 60 sec
9 burpees in 60 sec
10 burpees in 60 sec

Pushing stage!
“Keep breathing and work with your body, not against it”
Dilated 10 cm
Contractions 3-5 min lasting 30 sec
10 sprints with small la mazze breathing session

Placenta delivery
Core work

MOLESKINE: I think we can all say we appreciate more what the moms in our lives have gone through. We totally get it now

ANNOUNCEMENTS: grow school!

COT: lots of prayers today. Thankful for everyone being open and honest. Missed you Zelenskyy. You and your wife were prayed for.

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Stay Classy

AO: iiipillars
Q: Zelenskyy , princessaurora
PAX: Black Lung, Two Face, Zelenskyy, t-cell, princessaurora, Pep, Go Fish, Haggis , None
FNGs: 1 None
COUNT: 9
CONDITIONS: absolutely stunning

WARMUP:
• 2 laps running
– jumping jacks
– thumbs-up-rows (cat-stretch rows)
– baby arm circles forward
– baby arm circles backwards
– thigh stretch (willie mays hayes?)

THE THANG:
– Bearpees (across the field & back – longways x4) OYO 1 Burpee followed up by 4 count bearcrawl forward.
– Aiken Legs x3 (20 squats, 20 box jumps, 20 lunges, 20 jumping-jacks, one lap)
– 100 sit-ups
– Dips until everyone finishes sit-ups
– 2 more laps

⬆️ this seemed short?

MOLESKINE:
Return to lot for Mary:
– flutter kicks 30
– Jane Fondas 20 each side

Names and Counting
Announcements & Prayer

ANNOUNCEMENTS:

Tomorrow & Saturday (can princessaurora or Black Lung add details?)

princessaurora will send link for shirt purchase/order

Next week Go Fish will lead. Reagan themed workout.

COT:

Prayers for Pep job security
Celebrating Two Face parents 50th anniversary
Praying for Go Fish on Thursday PhD dissertation

*Please add if I missed something!