Tag: T-Cell

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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
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III Pillars – back on track!

Date: 2026-08-11 AO: III Pillars Q: Shania , PAX: Go Fish, YumYum, Haggis, Grape, LorelaiG, Shania, t-cell, Two Face, princessaurora, Tackle Box, DintyMoore, 3D, Wax, Tigger, Belly Up, Seoul Man FNGs: 1 Seoul Man COUNT: 16 CONDITIONS: hot
WARMUP: SSH and LBAC
THE THANG: “back on track” Burpees, step ups, merkins, squats, LBC’s Bear crawl, lunge walk
MARY: circle
ANNOUNCEMENTS: half monkey, check slack
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III Pillars

Date: 2026-06-02 AO: III Pillars Q: LorelaiG , PAX: Tackle Box, Haggis, t-cell, Harbaugh, Two Face, Swiffer, Grape, LorelaiG, Shania, YumYum, Go Fish, wardas1, princessaurora FNGs: None COUNT: 13 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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III Pillars

Date: 2026-05-12 AO: III Pillars Q: gov’t mule , PAX: Grape, Shania, LorelaiG, Haggis, Swiffer, princessaurora, t-cell, Go Fish, Harbaugh, wardas1, Two Face, gov’t mule, Anthony Ordained FNGs: 1 Anthony Ordained COUNT: 13 CONDITIONS: cold for May
WARMUP: SSH
THE THANG: circuits with running
COT: pray for PA’s brother and nephew
PLAYLIST: not just jam bands
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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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12 years strong

AO: iiipillars
Q: Grape
PAX: Haggis, t-cell, Swiffer, wardas1, Harbaugh, Pep, Two Face
FNGs: None
COUNT: 8
CONDITIONS: wet, but not too bad. Praises for the garage

WARMUP: normal stuff with shoulders

THE THANG: Silk- soft and smooth
S- 12 step ups (2 count)
I- 24 incline merkins
L- 24 Lt Dans
K- 12 Kill joys (burpees)
Run a lap and repeat (144 reps)

Linen- breathable
Dora with partner, down the parking lot and back
C- 100 Carolina Dry Docks
S- 200 Squats
G- 300 Gorilla humpers

Pearls- hard and unique
Dealer’s choice Mary

:grapes:

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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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III Pillars – 07.15.25 – “Crystal Clear”

AO: iiipillars
Q: princessaurora
PAX: LorelaiG, t-cell, Choo Choo, Haggis, Swiffer, Go Fish, Pep
FNGs: None
COUNT: 8
8 PAX were gathered here today to celebrate YHC’s 15th anniversary F3-style. Conditions were just as steamy as they were that hot July night in 2010, but the company left a little to be desired in comparison.

THE THANG:

After a brief disclaimer and a couple of laps around the track while I fumbled with the Bluetooth speaker, we circled up for:

SSH x 15

Shoulder Mobility
– Prone Alternating External Rotations
– Prone Presses

Hip Mobility
– 90-90 Alternating Internal Rotations
– 90-90 Pigeon
– 90-90 Heel/Knee Raises
– WMH x 10

Quick trip to the wall to hit a seated scapula stretch and then it was time for the show.

The traditional 15th anniversary gift is crystal, so I wanted to share that with all today.

PAX perform one set of 15 of each exercise below, followed by one lap around the track. After each lap, PAX drop one rep for the set (14, 13…1) and continue to do so until finished or time.

– Clerkin
– Reverse Crunch
– Y-Raise
– Squat
– Toe Touched
– Ab Thruster
– Lateral Lunge

Just as expectations are often unmet in marriage, so went our routine as most only got down in the 9-10 range.

Mosey back to startex for COT/BOM

MOLESKINE:

Today’s playlist was brought to you by my wife. Some fun facts about it: not only did I play it blind (my only direction for her was that it needs to be 45 minutes), but it was also her first playlist. I believe most would agree she nailed it. Consider yourselves lucky, gentlemen. I know I do.

ANNOUNCEMENTS:

CSAUP 50-Miler 8/29. Hit up Chunks with any questions.

COT:

We took this time for everybody to share some piece of wisdom applicable either specific to marriage or to life in general, and wise words were shared indeed. Thank you for that.

Prayers for navigating health issues, familial strife, and relationships.

Always a pleasure to lead and be led at iiiP!

PA out.

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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