Tag: Shania

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III Pillars

Date: 2026-10-20 AO: III Pillars Q: Focker , PAX: t-cell, Shocker (Mark Holmes), Shania, Swiffer, wardas1, Tackle Box, Will Norton, Harbaugh, Two Face, Grape, Black Lung, Covergirl (F3SH), Focker, LorelaiG, Go Fish, gov’t mule, Haggis, Makita, Polly Pocket, Rudy, Po Boy FNGs: 3 Polly Pocket, Rudy, Po Boy COUNT: 21 CONDITIONS: shorts and a hoody (the best)
WARMUP: stretches with explanation of theme (Bill Russell celebration since NBA tips off today)
THE THANG: Career averages 15 merkins (points) 22 step ups (rebounds) 4 burpees (assists) Take a lap and hold plank X5 (MVPs)
11s, on the hill (for championships) Squat Ww1
Back to start Career highs 37 monkey humpers (points) 49 dry docks (rebounds) 13 leg lifts (assists)
10 burpees for 10-0 record in game 7s
MARY: dealers choice
MOLESKINE: Grape wouldn’t stop talking about appreciation for Bill Russell’s legacy. Glad to get my brother in law out for a workout finally (Polly Pocket) So good to be back with yall!
ANNOUNCEMENTS: slack it up!
COT: prayers lifted
PLAYLIST: 1969 songs
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Green Machine

Date: 2026-10-15 AO: Green Machine Q: Sherlock , Focker PAX: Sherlock, Shania, Focker, Cowboy, Esposa, bluemule FNGs: None COUNT: 6 CONDITIONS: Warm, Sticky for October
WARMUP: Stretch, various movement exercises, Run to Front warm up lap
THE THANG:
Double DORA 100 merkins 200 LBCs 300 squats
Partner runs to 50, Burney back
Run lap
DORA Rd 2 100 merkins 200 Alabama Prom Nights 300 Lunges (1 is 1)
MARY: Yes.
MOLESKINE:
ANNOUNCEMENTS: check slack
COT:
PLAYLIST: mumble chatter
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Green Machine

Date: 2026-10-01 AO: Green Machine Q: Hipster , PAX: Hipster, Black Lung, Shania, Sherlock, Focker, Grape, Esposa, Three Tenors FNGs: None COUNT: 8 CONDITIONS: Pretty OK
WARMUP: Mosey to the 50, quick WOR
THE THANG:
Testing Day – 5 movement, 8 rounds each, 20 second AMRAP + 10 second rest each round. Log your reps.
– Merkins – Situps – Squats – Dips – Flutter Kicks
Beep Test – 20 yard shuttle run til you can’t
MARY: Some
MOLESKINE: Commas are important people.
ANNOUNCEMENTS: Check slack
COT:
PLAYLIST: LCD Soundsystem
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Green Machine

Date: 2026-09-24 AO: Green Machine Q: moneyshot , PAX: Betty Ford, Topanga, Works for a Guy, Sherlock, moneyshot, Shania, Roadrash (Casey Greene), Snooze FNGs: None COUNT: 9 CONDITIONS: 65°, slightly moist, and beautiful
WARMUP: Willie Mays Hayes, Good Mornings, Michael Phelps, Side Straddle Hops, Hillbillies, and Imperial Walkers.
THE THANG:
We moseyed around the perimeter of the Lipscomb campus, then headed into the stadium.
Starting in the right corner of the near end zone, we knocked out 50 sit-ups and 50 flutters. We jogged downfield with burpees every 10 yards, stopping at midfield for 50 dips. At the far end zone: 75 merkins and 75 step-ups. Then we bear crawled across the end zone, right to left, and did 100 lunges and 100 mountain climbers.
We headed back downfield with burpees every 10 yards and another 50 dips at midfield. At the near end zone, we did 200 squats, followed by another right-to-left bear crawl across the end zone.
To finish, we sprinted 100 meters and jogged 300 meters around the track.
Then we returned to Start X for Side Straddle Hops until all nine PAX were in.
COT: Traffic accidents
PLAYLIST: Moneyshot Playlist https://open.spotify.com/playlist/62CWjqypYo5sxkFi8MUin2?si=ca9acb01c2c14785
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Green Machine

Date: 2026-09-10 AO: Green Machine Q: Roadrash (Casey Greene) , PAX: Pep, Betty Ford, Shania, Roadrash (Casey Greene), moneyshot, Gutterball, Cowboy, Esposa, Farva, Raven FNGs: 1 Raven COUNT: 10 CONDITIONS: Amazing
WARMUP:Side straddle hop Windmills Cotton pickers Plank jacks Monkey humpers
THE THANG: Dora 123 One pax sprints to endzone and jogs back. The other pax does reps. The count keeps going until as a team they’ve done 100 merkins, 150 BB Sit Ups, 200 squats, and 300 lbc’s
Happy Birthday Farva! 20 burpees
Lastly, 11s on the hill (Carolina Dry Dock – Lunges)
MARY: 6 in for the last min
MOLESKINE: First Q = success. Goals = Peer Pressure FNG’s to return.
ANNOUNCEMENTS:
COT: Squatter
PLAYLIST: https://open.spotify.com/playlist/37i9dQZF1E4k6iGhKs7UcC?si=y_cL-hcTRv60jII-_wWlyw&utm_source=copy-link&pi=2-4WU_D6QLG8h
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III Pillars

Date: 2026-09-08 AO: III Pillars Q: wardas1 , PAX: t-cell, Will Norton, wardas1, Tackle Box, princessaurora, Shania, Grape, Go Fish, Haggis, Seoul Man, Covergirl, Makita FNGs: 1 Makita COUNT: 12 CONDITIONS: perfect
WARMUP: lots of stretching for the old guys
THE THANG: predicting Vanderbilt’s margin of victory for each game in our upcoming 14-0 season, we did workouts that coordinated with that margin
MARY: some normal stuff, some stuff that made us tip over
COT: prayers for Tim, YumYum, and others
PLAYLIST: “Vandy football” on Spotify
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III Pillars

Date: 2026-09-01 AO: III Pillars Q: princessaurora , PAX: Shania, Harbaugh, Swiffer, Tackle Box, Go Fish, LorelaiG, Two Face, Grape, princessaurora, YumYum, Seoul Man, Wax, Cover Girl, Belly Up, Paw Patrol, Miss Cleo FNGs: 1 Miss Cleo COUNT: 16 CONDITIONS: Dark and stormy in the North Atlantic
WARMUP: LBAC etc
THE THANG: We searched for the wreckage of the Titanic…and found it thanks to Argo!
MARY: none
COT: Prayers for many people hurting and broken
PLAYLIST: Nautical themed
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III Pillars

Date: 2026-08-25 AO: III Pillars Q: t-cell , PAX: [fä-niks], Will Norton, Shania, Harbaugh, Swiffer, Haggis, Go Fish, t-cell, LorelaiG, Two Face, Grape, wardas1, princessaurora, YumYum, Wax, Seoul Man, Belly Up, Queens Gambit, Covergirl FNGs: 1 Covergirl COUNT: 19 CONDITIONS: perfect
WARMUP: yoga
THE THANG: So. Much. Legs.
MARY: basically no
MOLESKINE: happy 47 to t-cell! Also, I still can’t walk
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Green Machine

Date: 2026-08-27 AO: Green Machine Q: Topanga (Scott) , PAX: WoodRider (Justin Lacy), Shania, Pep, moneyshot, Betty Ford, Topanga (Scott), Cowboy FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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III Pillars

Date: 2026-08-18 AO: III Pillars Q: Grape , Swiffer PAX: Will Norton, Go Fish, LorelaiG, princessaurora, Haggis, t-cell, Two Face, gov’t mule, Tackle Box, Swiffer, Grape, Shania, wardas1, Maduro, Seoul Man, Belly Up, Queen’s Gambit FNGs: 1 Queen’s Gambit COUNT: 17 CONDITIONS: not as hot!
WARMUP: 14 SSH IC 14 good mornings OYO 14 Cherry pickers IC 14 WMH OYO 14 LBAC F IC 14 LBAC R IC
THE THANG:
F.O.U.R. Mosey to the track Partner up, one partner down and back 300 flutters (2 count) 200 offset merkins 100 up downs Run
Four Corners Corner 1- 44 dry docks Lunge walk Corner 2- 44 squats Bear crawl Corner 3- 44 APD’s Bernie Corner 4- 44 monkey humpers Duck walk
MARY: 44 Imperial walkers and 44 Hillbillies
MOLESKINE: our bodies are jars of clay
ANNOUNCEMENTS: none
COT: prayers for Anne, Brent’s family, Gilbert family, Wills, and back to school
PLAYLIST: https://open.spotify.com/playlist/4vKgiJ0x1l4xor4rqkVqUc?si=CsYvMEjfQH6lwN1iyIv5jw&utm_source=copy-link&pt=93206b486a13c83c0d6780a74b7c1563&pi=3ME1LGovSYCk6