Tag: Two Face

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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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Tooth and Pillar Ultimate Frisbee!

Date: 2026-07-07 AO: Middle Tooth Q: Firefox , PAX: Grape, Cowboy, Pep, YumYum, Firefox, Oatmeal, Two Face, Speedo, bluemule, Harbaugh, Toothless, Betty Ford, DrRupp, Go Fish, BellyUp FNGs: 1 BellyUp COUNT: 15 CONDITIONS: Soupy
WARMUP: Warm-up things while waiting for Oatmeal.
THE THANG: Ultimate Frisbee! We mixed iiipillars and middle-tooth PAX into blended teams, dubbed Three Teeth (Cowboy, DrRupp, Two Face, YumYum, Oatmeal, Go Fish, and YHC) and Middle Pillar (Grape, Toothless, Speedo, Pep, bluemule, Betty Ford, and FNG BellyUp).
Normal ultimate frisbee rules. Scoring team does 5 burpees, scored upon team does 10 merkins.
Middle Pillar was hot early with FNG BellyUp scoring at least 16 of their 9 points, but Three Teeth persevered to rattle off 3 or 4 straight at the end. Middle Pillar wins 9-7. GG.
MARY: Pick up the cones.
MOLESKINE: We’ve seen enough skin for one day.
ANNOUNCEMENTS: – SLT hand-off – Holy Smokers
COT: – Squatter and family – Grape’s 2.0 – Janet – Those struggling with anxiety and other mental health challenges
PLAYLIST: Grape’s trash talk
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III Pillars

Date: 2026-06-23 AO: III Pillars Q: Two Face , PAX: Two Face, YumYum, Grape, Haggis, gov’t mule, Tackle Box, Harbaugh, Go Fish, Wax FNGs: None COUNT: 9 CONDITIONS: gloomy
WARMUP: ran to the pool
THE THANG: summer adventures
MARY: shared favorite memory so far from summer and something we were looking forward to
ANNOUNCEMENTS: 7/7 ultimate frisbee
PLAYLIST: summer hits
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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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Hi Tired, I’m Dad

AO: f3dads
Q: Sooie , Black Lung, Derby
PAX: Shania, Grape, Sooie, Black Lung, Derby, Juicy J (JBowman), Two Face, Diego (2.0), SixSeven (2.0), Spidey (2.0), Supercalifragilisticexpialidocious (2.0), Raisin (2.0), Craisin (2.0), Tonks (2.0), Fish Biscuit (2.0), Tiger Slash (2.0), Hotdog (2.0)
FNGs: None
COUNT: 17
CONDITIONS: Slightly overcast and 56 degrees. :pinched_fingers:

WARMUP: Black Lung kicked us off, acknowledging that none leading were proffessionals. A quick ~100 yard mosey got our heart rates up and Diego took over warming us up with some lunges, ab warmups and leg warmups. Black Lung finished up the warmup with some classic BAC, BBAC, and low, slow merkins.

THE THANG:
With our limbs now limbered, Derby took the helm, leading us in some fantastic EMOM’s. exercises were as follows
– 10 burpees, 5 sets
– 20-30 WW2’s, 5 sets
– 20-30 Squats, 5 sets
– Simon Says 5 minutes. Simon called out exercises. If PAX exercised when Simon didn’t say, PAX would perform 1 burpee for the first infraction, 2 for the second, 3 for the third to buy back in.

Now having worked up a good sweat, YHC led in some games:
– bear tag battle royale (3 rounds)
– Infection (3 rounds)
– Dad bear crawl assault. (2.0’s harassed dads as they attempted to bear crawl up the hill toward the goal.)

MOLESKINE:
Nothing better about being a dad than doing stuff with your kids! We took a moment to reflect on that and enjoy our time together

ANNOUNCEMENTS:
Tussle coming up. Briefly considered the idea of a 2.0 Tussle.

COT:
Prayers were lifted. SixSeven offered a spontaneous prayer of gratitude for the unexpected blessing of chocolate milk! Enjoyed some fellowship over donut holes courtesy of Grape, bagels from Black Lung, coffee from Derby, and bananas & chocolate milk from YHC.

T-claps to Grape for getting this on the calendar, Derby and Black Lung for CoQing, and Diego for a great warmup!

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I Must (Fall) Break You

AO: iiipillars
Q: princessaurora
PAX: Swiffer, Black Lung, gov’t mule, Grape, Shania, wardas1, Two Face, Will Norton, Haggis, YumYum, Lagniappe, Sandman, Wax
FNGs: 1 Wax
COUNT: 14
CONDITIONS: Cool and clear.

WARMUP:

Mosey to field.
– SSH
– LBAC
– Imperial Walkers
– Frankensteins
– Windmills

THE THANG:

With fall break right around the corner for St. Paul, today’s workout was inspired by the many destinations where many in our community will be spending the next few days.

BEACH
Beach bod prep!
11s on the field
HRMs / Crab Walk across field / Star(fish) Jumps / High Knees back*

*both modes of travel modified to running after fifth round

MOUNTAINS
Get ready for the ascent!
For 10 minutes:
– Mountain Climbers x 10 (2ct)
– Sprint up Mt. Liddell
– Plant your Flag – early progression exercise for the Human Flag: side plank w hip abduction x 10 each side)

DOLLYWOOD
Enjoy the thrills and all the steps in between!
10 reps each in cadence followed by a lap around the track:
– Hello Dollys
– BoxLinecutter
– (Hollow Body) Rockin Roadway
– Lumberjack (Leg) Lifts
– American Hammers

STAYING IN TOWN
Hang out and rest!
Grab a partner. P1 performs dead hang for max time while P2 planks/front-leaning rest. Swap as necessary during six-minute window.

Mosey back to flag.

MOLESKINE:

What a beautiful morning and wonderful crew to work out with today. Tclaps to Grape for the speaker backup so we could all enjoy the Rocky IV soundtrack after my speaker wouldn’t charge.

A hearty welcome (after a heartfelt introduction) to Andrew Maroda (FNG Wax). May we all be mindful of how we are designed for community and grateful for this particular way through which we can experience it. Let us also approach it with intention.

ANNOUNCEMENTS:

F3 Dads: Green Hills Park, Saturday, 10/25 at 0900. Bring any/all of your kids for a fun, family-friendly workout.

COT:

Praises for successful software implementation for Formica’s company

Prayers for AFib’s daughter as well as Lagniappe’s daughter’s friend in the midst of their cancer diagnoses.

Pleasure as always. Go Tigers.

PA out

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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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If you love burpees so much why don’t you marry them

AO: iiipillars
Q: SalPal
PAX: Pep, Two Face, Grape, Shania, Go Fish, Breech (DR)
FNGs: None
COUNT: 7
CONDITIONS: A perfect 57 minute gap between rain.

WARMUP: Manly Mile on the Kid’s Track

THE THANG: Bear Crawl Suicides with Accumulated Assorted Merkins

MOLESKINE: Always love the chatter at this place. Y’all have something special, grateful to be a part this morning.

ANNOUNCEMENTS: Octoburpee (lol), 2.0 Workout, TN Tussle, Night Moves

COT: Healing for family, career, peace in our world.