Tag: T-Cell

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Bomber – 10.02.26 – “Sting, Stang, Stung”

Date: 2026-10-02 AO: Bomber Q: princessaurora , PAX: Dangle, porcelain, princessaurora, CubCadet, t-cell, Vector, Firefox, Tim the Toolman, Black Lung, Pep FNGs: None COUNT: 11 CONDITIONS: Moderately warm but still dry
THE THANG: To honor the 75th birthday of one Gordon Matthew Thomas Sumner aka Sting, today’s workout was built around some of my favorites from his catalog.
Upper Lot – “Fortress Around Your Heart” & “Synchronicity II” Long mosey up to and around practice green before settling in at the Upper Lot for a COP:
– SSH – Imperial Walkers – WMH – LBAC F/R – Frankensteins
MCC Circle Drive – “King of Pain” Ring of Pain Squat hold aka People’s Chair as each PAX goes up one by one around the circle for entirety of song. Max reps. We hit 340 squats!
The Low Wall – “De Do Do Do, De Da Da Da” DID Do Do Do, DID Da Da Da Dips, Irkins, Derkins x 10 RnR for song
Main Drive – “All This Time” & “If I Ever Lose My Faith in You” All This Climb Run up hill to stop sign, perform 10 Mountain Climbers. Return to base. 15 Mountain Climbers. Continue adding 5 reps for each subsequent ascent and descent. RnR through both songs.
At least some made to 60 Mountain Climbers.
Playground – “Murder By Numbers” & “Money for Nothing” M.U.R.D.E.R By Numbers Partner up – P1 takes lap around MCC while P2 does exercise. Flapjack, working up to 75 cumulative reps for each exercise.
– Merkins – Up Downs – Reverse Lunge – Decline Shoulder Taps – Elevated Split Squats – Reverse Plank Heel Taps
Think most got murded but nobody was murdered before time was called.
Startex – “Don’t Stand So Close To Me” Mary Dealer’s Choice
Cut for time!
MOLESKINE: Bomber is alive and well and dare I say more mature than ever. So glad to have the opportunity to Q this AO that will always be near and dear to my heart even if it isn’t geographically. Thanks to CubCadet for the ask!
ANNOUNCEMENTS: Many 2nd F opportunities ahead, and even a couple of 1st Fs with The Struggle tonight and the Tussle next month.
COT: Praises for Dangle’s new grandson and lots for which to be grateful.
PLAYLIST: https://open.spotify.com/playlist/0Ga6vti8fA5XX53YHOSOFl?si=hEBxKRO5TsqW73nASMJ6lA&utm_source=copy-link&pi=zmsgPSNWSemln
PA out!
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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: 2026-08-25 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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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.