Tag: Swiffer

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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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Jazz Hands!

AO: iiipillars
Q: princessaurora
PAX: YumYum, moneyshot, t-cell, Pep, Harbaugh, Ryan Minniear, Grape, Good Morning America, Dollywood, Cowboy, Zelenskyy, grisham, Black Lung, Full Monty, Swiffer, Pipe Dream
FNGs: 1 Pipe Dream
COUNT: 17
On this International Jazz Day, you never know what note someone could play next.

CONDITIONS:

Plenty damp but the rain thankfully cleared out.

WARMUP:

Mosey to the field for a 3/4 lap and then circle up in the middle to get plankpril out of the way with a 4:00 plank to some delightful Italian jazz courtesy of Piero Umiliani.

THE THANG:

With plankpril complete, it was time for today’s jazzy escalator workout. PAX complete the first exercise in the list below and take a lap around the track. Build on round 1 with the next exercise followed by another lap. RnR, continuing to build on the previous round all the way through to the final round of all 10 exercises.

1. Jump Squats x 5
2. Ab Thruster x 10
3. Z Chair x 15
4. Z Press x 20
5. E2K x 25
6. Ranger Merkin x 30
7. Crab Cakes x 35
8. Imperial Squat Walkers x 40
9. SSH x 45
10. Extenders x 50 cut for time

Mosey back to Startex for COT/BOM.

MOLESKINE:

What started off relatively tame quickly escalated into an unpredictable sensory experience that, before we knew it, reached its end rather abruptly. But that’s jazz sometimes!

Welcome to FNG David Gilpin nka Pipe Dream, a nod to his unrealized potential as an organist. If this is news to you, I invoked Q rule 17.3 during coffeeteria. IYKYK

ANNOUNCEMENTS:

Pencil Pusher needs some help moving next Saturday, May 11. See Fish’s message above for details

COT:

– Continued prayers for Pep’s next project.
– Prayer for Go Fish selection
– Prayer for Full Monty as he steps into a new chapter in his career

I felt honored to see so many given the rainy morning, and it was a pleasure to lead each of y’all. Keep showing up!

Still jazzed,
PA

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The things we do for love

AO: iiipillars
Q: Grape
PAX: Focker, t-cell, Go Fish, Tackle Box, Black Lung, Goose, princessaurora, Harbaugh, Baguette, YumYum, Pep, Swiffer, Dollywood
FNGs: 1 Dollywood
COUNT: 14
CONDITIONS: snowy/icy! My fingers went numb! Just like my cold dead heart

WARMUP:

20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 OH Press
10 Moroccan Night Clubs
mosey to the field

THE THANG:

Flower

Four corners with a partner
20 hand slap merkins
20 hand slap BBSU’s
20 bropees
10 partner derkins each

One partner runs while other completes exercises for a total of 100 each of:
Lunges
O Squats
V Ups
Elbows to knees (4 count mountain climbers)

3 MoMary picked from a “box of chocolates”
20 APD’s
20 Freddie Mercs
15 box cutters

MOLESKINE: we followed the journey of a star crossed lover who finally had the confidence to buy his heartthrob some flowers leading to an electric love that ultimately ended with infidelity that led to our hero contemplating the meaning of life. Thankfully, he proclaimed in the end that he would survive.

ANNOUNCEMENTS: brewsday tonight, Leanpax starts again in 10.5 months

COT: prayers for Nancy, Zelensky, the Benz family, and for love

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Name that Tune (90 & early 00’s Rock)

AO: iiipillars
Q: Chunks
PAX: Grape, Hair Band, Pep, Black Lung, Focker, t-cell, Tackle Box, princessaurora, Go Fish, Harbaugh, Haggis, Formica, Swiffer
FNGs: None
COUNT: 14
CONDITIONS:
Brisk, but nice

WARMUP:
2 mile Pre Party run @hairband @grape @harbaugh @blacklung and YHC

THE THANG:
Left the friendly confines for the parking garages of Burton Hills Office Park. Quickly crossed Hillsboro road and made our way to the second hill between two of the parking structures. While moseying, Yacht Rock was the playlist
Before we started playing Name that Tune, we did 5 mins of Mary Dealers Choice, but must be 20 reps. Flutter kicks, Happy Crunchy Frogs, Box Cutters, Freddie Mercs (while a Queen song played) and LBCs

Name That Tune 90 & Early 00s rock Edition
PAX was given 20 seconds to name that song and artist, but once you answered correctly you could not answer again until all the rest of the PAX had answered. Incorrect answers resulted in 5 8-Count body builders at the bottom and top of the hill. If a PAX named the song and artist correctly, they got to pick the exercise to do at the bottom and top of hill. YHC still chose the mode of transportation up the hill. Next time per feedback of the group, I will have more variety. Everyone loved the Lunge walk up the hill. Maybe we just do sprints, who knows.
PAX got the majority of the songs right and hopefully fun was had by all.
Moseyed back to the Startex with a little sprint/race to the finish. We found PA back at the startex, and was given some brotherly feedback. 😉 Thanks for the coffee PA.
Finished with Name that Tune for two songs, so PA could be a part.

ANNOUNCEMENTS:
Brewsday Today at 4:30 12 South Tap Room 2for1
Brewruck on Dec 16th talk to Red Skull for all the deets
Several convergences coming up for iiipillars and middeltooth
January 13th at 6:00 am at Memorial Park in Hendersonville. Please invite any friends you have in Hendersonville to join us.
COT:
Prayers for Hairband traveling
Prayers for little Luca battling an illness

Thanks for the opportunity to lead. No better way to start your morning than with you men in the Gloom.

SYITG,
Chunks

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Passing the Torch

AO: iiipillars
Q: Grape , princessaurora
PAX: Harbaugh, Vector, Natural Ice, It’sJUSTLunch, Baguette, Black Lung, YumYum, Go Fish, Focker, Tackle Box, Swiffer, Bard, Govt’ Mule, Howitzer
FNGs: None
COUNT: 16
CONDITIONS: crisp and bright

WARMUP: Mosey, SSH, WMH, Good mornings, LBAC F, Moroccan night clubs, OH claps, and then a bunch of LBAC R

THE THANG: Partner up to do pull ups or swing set inverted prom date leg rows (or something like that) then flapjack

Jack Webb

2 laps around the track passing the speaker

Burpee relay (one PAX does 2 burpees and calls out an exercise for the rest of the circle to do, second time around the circle increased burpee count to 4)

2 laps around the track passing the speaker

Bear crawl relay with a partner

Most back to startex

ANNOUNCEMENTS: No noise November, hobbling gobbler

COT: prayers for F3 Nancy, for Luka, and for the St Paul Community

Special shout-out to @princessaurora for trusting YHC to take over as AOQ. Excited to continue his strong legacy!

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Stay classy out there

AO: iiipillars
Q: Zelenskyy
PAX: Grape, princessaurora, Pep, Tackle Box, Go Fish, Black Lung, Harbaugh, wardas1, YumYum, Two Face, Old Crow, Swiffer, Bard
FNGs: 1 Bard
COUNT: 14
CONDITIONS: warm and bright

WARMUP: mosey to field and do 2 laps
15 SSH
15 Face pulls
20 mountain climbers
15 LBAC F
15 LBAC R
15 WMH

THE THANG: 1. Bearpees: 🐻
Line up across the field, OYO 1 Burpee followed up by 4 count bearcrawl forward. Once you get to other side, rinse and repeat adding another Burpee. Get to 4 burpees.
2. Aiken Legs 🦵
Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Iron Mikes (10 each leg forward). 3 sets. Run a lap
3. B.O.M.B.s 💣
Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the field. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 30- Burpees / 60- Overhead Claps / 90- Merkins / 120- Big Boy Sit-ups

ANNOUNCEMENTS: Hobblin’ Gobbler on Thanksgiving
No noise November

COT: prayers for Pep traveling to see his dad
Prayers for Mike and his ALS diagnosis
Prayers for various health issues at SPCA (Florez, Cleek, Osenga)

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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 – 09.05.23 – “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.