A Balmy Morning At Bomber

PAX: 3rd Person, Porcelain, Ebola, Firefox, Vector, EnFuego, Pop-A-Lock (LIFO), Bad Boy, T-Cell, Princess Aurora

QIC: Hi-Viz

11 HIM ignored the siren’s song of the fartsack and were rewarded with a rare 70-degree February morning in Sylvan Park, along with burpees, bear crawl, and a fair amount (2.2+ miles by my count) of running.

Quick mosey to the pub parking.

Good Mornings X 10 IC
IW X 15 IC
Hillbillies X 15 IC


Mosey to Edley’s for People’s Chair. (Wait, is that Pop-A-Lock coming in hot? Indeed!)

Mosey to the top of the hill for 7s. Burpees at the top. Jump Squats at the bottom. The change of direction and longer run was a definite crowd pleaser.

Mosey to the Murphy Bench. One PAX runs to the roundabout for a bear crawl lap and back, while the remaining PAX perform a dealer’s-choice exercise. Burpees, Durkins, Crawl Bear, Lt. Dans, VeryBigArmCircles (VBAC???), etc. (YHC is running short on memory and time to recall all of them. Great variety, however.)

Mosey to home base for Mary. 

Hello Dollys X 20 IC
J-LOs to Finish



Good spirits and great work this morning, men. Always a pleasure to hang with you.

BOLO for details on PA’s BeerRuck coming this June. Should be a good time. Also, he’s planning a September CSAUP.

Also, check out the Slacker for 3rdF opportunities and snag one if you’re interested in Qing one of your own.


Viz out.


Bomber – 01/19/18 – “Poe”

QIC: Princess Aurora

The PAX: Firefox, Bad Boy, T-Cell, Hi-Viz, En Fuego (LIFO), Bicentennial Man, Megatron, Vector, Porcelain

10 PAX hit up Bomber to help welcome the “warmth” back to Nashville.

The Thang:

Mosey up to and around the upper parking lot and back down to the playground for the COP. All exercises IC:

  • SSH
  • Squats
  • LBAC F
  • Chinooks
  • LBAC R
  • Merkins
  • Mountain Climbers

En Fuego coming in fuego after seeing blue lights this morning. Apparently they don’t put stop signs where you expect them these days. Thankfully, he dropped the F3 bomb on the officer, and she let him pass with a warning.

Mosey back over to the cars and to the bottom of the drive to explain the leg blaster circuit we were to perform. 20 Squats, 20 Lunges (10 ea), 20 Jump Lunges (10 ea), and 20 Jump Squats. Bernie Sanders up to the stop sign. 20 Clerkins. Run back and plank for six. Repeat for three more rounds, dropping reps by 5 each time to end with a Quarter Leg Blaster and 5 Clerkins.

Line up single file for a Prisoner Indian Run. Like a regular IR but with your hands laced behind your head the ENTIRE time. This sucked, but we managed. Normal IR back to the start point and hit the sidewalk for some Mary. Given that it was Edgar Allen Poe’s birthday, I already had the PAX mumbling “nevermore,” but we paid one last tribute with the following exercises IC:

  • Reverse Crunch x 30
  • American Hammer x 20
  • V-Ups x 15
  • E2K x 15 ea
  • Newton’s Cradle x 20



I think double digits are the new standard at Bomber, and soon, it’s only going to get warmer. Guess we gotta get through February, though. Glad to see Vector so regularly now as well.


Many events on the calendar. GoRuck Bataan, Rock’n’Roll Marathon, GoRuck Constellation, and many more. Look for the resurrection of the Nashville CSAUP come June. I mean it.

PA out.


Lucky 7s

PAX: T-Cell, Princess Aurora, Vector, Bicentennial Man, Crawfish, High Viz, Porcelain, Ebola

QIC: En Fuego

9 PAX braved the wintry mix / Ice Storm / Snow Day elements and allowed YHC to get his Bomber VQ on.   Quick mosey through the streets of Sylvan Park followed by COP – SSH (7x); WMH (7x); Good Mornings (7x) and Scorpion Stretch (7x).  YHC mentions that not only does the week mark his 7-month F3 birthday, but that since it’s the start of the year why not get our luck right out of the gate by playing (and dominating) a good ol game of Lucky 7s.  Instead of caravaning to Tunica, however, we bring Tunica to Bomber.

The Thang:

First round of 7s at the hill from base of parking lot to stop sign at top.  Backwards run up the hill; double-up with burpees at top and bottom

Second round of 7s we head to the stairs; urkins at the top, derkins at the bottom

Third and final round of 7s we head to parking lot and bring out dealer’s choice.  PAX can choose between bear crawl, crawl bear, duck walk, crab walk or broad jump each time down and back; jump squats await at one end; iron mike’s at the other

5 minutes to go we head to the playground and partner up.  Round 1: Partner 1 performs 10 pull ups while Partner 2 does AMRAP of WWIs.  Flapjack to complete round.  Round 2: Repeat pull ups, replace WW1s with flutter kicks.  Round 3: Repeat pull ups, replace flutter kicks with American Hammers.

COT and closed it out in prayer.  Off to some coffeeteria.

Strong work by each of the PAX getting Snow Day started right – thankful for and appreciative of the opportunity to lead and work alongside each of you.

GrowSchool 2.0

0600 Time to Go…Couple of Stragglers coming in on Two Wheels
Mosey to Soccer field w side shuffle L/R, Politician, High Knees and Butt Kickers
WOR (Princess Aurora)
All IC
SSH X 20
The Dirty McDuece
Count off 1s and 2s to partner up
Round I
Merkins, Squats, Ola Dollies x 12 IC
Run 400M
Round II
Atomic Merkins, Lunges, LBCs x 12 IC
Run 400M
Round III
CDD, Jump Squats (OYO), Reverse Crunches x 12 IC
Run 400M
Round IV
Burpees (OYO), Jump Lunges, Flutter Kix x 12 IC
Run 400M
High Plank on Hill for some of the Genesis of F3 Nation.
Looooong Aunt Bea like wandering mosey around the football field, softball field past the playground through the woods, slalom through the red tips.
Plank Progression in parking lot. More on F3Nashville’s beginnings.
Cross country over to JOHS baseball field back up to rear parking lot. Plank progression on Leadership, Fartsacking and the like.
Why do they call it Mary, CCR? From the famous car ride scene in Something About Mary…look it up.
High plank, low plank, flutters x30 IC, American Hammers x20 IC, Mariah’s x13 IC, j-los x13 IC, 10 burpees oyo
Goal today was to replicate the Qs of OBT & DREDD of GrowSchools and GrowRucks of the past. Must say, think we nailed it! Great work by Qs to explain what we do, why we do it and how we do it. Nice work by the PAX in chiming in w the MC and hard work. Probably the most Forward Leaning Rest/Listening Position/High Plank on record.
Proud to be a part of this great group of men. Thank yall for your hard work and dedication to the reinvigoration of male leadership in our communities.
If anyone knows of some small men that may need this, please a little EH on em.
Lots of great stuff going on right now…many opportunities to serve. Please reach out to me if you feel led to serve in any of the roles we mentioned this am or in any other way we would love to help.
I will get all of the GrowSchool info in one document and see about getting it on the interwebs.
Bagger Vance
Bicentennial Man, Brother @ Law, Right Said, PA, CCR, Floppy Disk, FTTAL, TOGA, T Cell, Traffic Jam, HiViz, Bad Boy, Pappa Lock, Frugal McDugal, Life Champ, Dupree, Numbtucks, Nimbus 2K (FNG), Black Lung, Hambone, Crawfish, PreVac, Lewd Wig, Foggy Pirate, Chum, Vegemite, Big Stick, Deep Dish, Cowboy, BV

Bomber – 10.27.17 – “Somebody’s bakin’!”

QIC: Princess Aurora

PAX: T-Cell, Megatron, Porcelain, Firefox, Bicentennial Man, Crawfish, Hambone, The Baptist

9 HIMs posted at Bomber for a taste of some fresh-baked ciabatta.

With four PAX coming off of a 2-mile warmup, the rest of the crew rolled in and we got going.


After a .4 mile mosey of a circular nature, we hit the COP back at the starting point. All exercises IC

  • SSH x 20
  • WMH x 20
  • LBAC x 10 F
  • Big “Baby” Arm Circles x 10 F
  • Big “Baby” Arm Circles x 10 R
  • LBAC x 10 R

Enough playtime. Step over to the path and whip out the timer for some tabata. Each round of tabata was followed by another .4 mile run.

  1. Merkins
  2. Squats
  3. BBS

With some help from Hambone, we broke out the rucks to use as coupons. PAX split into threes. P1 does 10 walking lunges with the ruck overhead while P2 and P3 bear crawl beside him. Rotate through and RnR back to the starting point.

Next up was a 50-yard Farmer’s Walk. Switch sides on the way back. P2 and P3 performed burpees .

Out of time! COT/BOM


Glad to see Bicentennial Man back in the mix, and thanks to Hambone for Qing the warmup trot. Murphy Mile WILL happen


GrowRuck training is happening. Check Hambone’s blast for info on times, places, and routines.

Prayers for T-Cell as they’re expecting 2.1 this week. And praises for Grisham as they welcomed 2.2 Friday!

PA out.


Seasons Change

PAX: Porcelain, RightSaid, Megatron, FireFox, Bad Boy, En Fuego, T-Cell, Hambone

QIC: Hi-Viz

YHC was pleasantly surprised to see nine of West Nashville’s Finest® embrace the darkest, brisk-est morning at McCabe in a minute. A good time was (hopefully) had by all.

The Thang:

Mosey and bear crawl around the park roundabout.
Mosey and crab walk around the Murphy Road roundabout.
Mosey to McCabe Pub parking lot.


  • COP (All IC)
  • SSH X20
  • IW X20
  • Hillbillies X20
  • Good Mornings X10
  • WMH X10
  • Shoulder Taps X20

Mosey to 1:00 wall sit by Edley’s, which was already smelling pretty sweet in the gloom.

Mosey to the driving range. (YHC (Internal Dialogue): WOW. IT’S DARK UP HERE. CAN WE DO THIS? HELL, YES.)

Alternate lunge with bear crawl, but rotate the bear crawl 90° every time. Plank-N-Wait.

Mosey to lower lot. Quick circuit, with a runner as the timer — to the park entrance stop sign — at the end of the line. Wait, what’s this? Cinder block coupons on a couple of these. What, what’s this again? Coupons on coupons on two more, thanks to Hambone.

  • Mountain Climbers
  • Jump Squat
  • Merkins
  • Split Lunges
  • Overhead Press
  • Slow-N-Low Squat
  • Row
  • Flutter Kicks


  • Bear Crawl Plank
  • Dixie Stampede (A Bomber Classic)
  • LBC
  • Freddie Mercuries



NM: Tclaps to everyone for sticking with Bomber as it gets a bit more uncomfortable in the gloom. Let’s keep the momentum going.  #KBA

Thanks to Hambone for offering up the rucks — and the encouragement — to add some additional, um, benefit (?) to the circuit. HIM, for sure.


7 Hills to Heaven

The Q: T-Cell

The Pax: Princess Aurora, Right Said, The Baptist, Lemon, Porcelain, High Viz, Firefox, Hambone, The Jeweler, Megatron, FNG Diamond Cutter (Henry Varnell)

Twas a foggy bottom morning at Bomber as 12 men set out for a morning on the hill. Perfect conditions.

Bear Crawl up the hill out of the gate with some broad jumps to finish it off just to get the blood flowing. Mumble chatter ensued. Hambone referred to YHC as an Angry Elf. Mosey around the park for COP at the top.

COP- SSH X 30, Slow and Low squats with hands raised X20, Kept arms out for little baby arm circles, air presses and seal jacks. Finished with Merkins and Mountain Climbers.

Mosey to the bottom of the hill for instructions.

The workout went as such:

10 Merkins at the bottom. Run to the top for 5 burpees. Run to opposite bottom for 10 squats. Backward run back to top for 5 more burpees and backward run to start to wait on PAX.  This loop was to be completed 7 times. Halfway thru we subbed the merkins for derkins and the squats for Bulgarian split squats.

Great numbers the morning and all week on the west side. Keeping EHing guys on this side of town. Great to have The Jeweler back on the block and Hambone’s jawing as well.

Mission Accepted

QIC: Hi-Viz

PAX: Megatron, Bicentennial Man, Blue Mule, RightSaid, EnFuego, Firefox, T-Cell, Princess Aurora

CONDITIONS: Brisk and, dare I say, perfect. 55 degrees.


Quick mosey through Sylvan Park.


  • 20X SSH (Joined in progress by PA.)
  • 10X Good Mornings
  • 10X WMH
  • 15X LBAC
  • 15X LBAC (Reverse)
  • 20X Slow-N-Low Squats
  • Quick lap up the stairs, down the length of the upper parking lot and back down the hill and around to the front entrance to the community center for reference.

Time for the PAX to diffuse a bomb. Partner up for a modified DORA. Partner One runs the lap referenced above. Partner Two makes progress toward 100 of each of the following and both switch when One wraps the lap.

O-Overhead Claps
B-Bulgarian Split Squat

Bonus: Those who finished early got to choose-their-own-adventure until all- in.

Mosey to the baseball diamond for some “BJ Gaddour Bullshittery,” which is becoming a standard component of YHC’s Qs. Same partners. One holds a bear crawl plank, while the other advances to the base. Once there, Partner Two makes the trek, while Partner One holds the plank. Continue all the way around. Tougher than it seemed in YHC’s noggin’.

Mosey to the cars for Mary:

30X Flutters
20X WW2s
20X Freddy Mercurys (Mercuries?)
10X Shoulder-Tap Planks
10X J-Los



Thanks to PA for the BOMB inspiration on the Slacker. I appreciate the mere suggestion I do dangerous things in the interest of public safety, but for the record, there’s a reason the Director hasn’t given me a gun. Someday, perhaps…

Great group out there today. Let’s keep the momentum going into the Fall.


  • Stonewall at 7 Saturday at Sevier Park.
  • Cold weather F3 Nashville gear is up for sale, until October 12th. Need some minimum orders to get these printed. Get you some.

Have a good weekend.

Bomber – 09.22.17 – “Hamm Bros”

QIC: Princess Aurora

PAX: T-Cell, Firefox, Bicentennial Man, Hi-Viz, 3Putt, Third Person, FNG The Calvin Megatron

While setting up for the workout, YHC misplaced his phone in the mulch. Well, buried actually. After a quick and successful scramble to locate it, YHC made a an equally quick and successful scramble back to the cars just in time for launch.


Mosey up the hill along the path and then circle around the upper parking lot with some butt kickers, high knees, and lateral shuffling. Back down to the cars for COP, all IC:

  • SSH x 20
  • SnL Squats x 15
  • Shoulder Taps x 15
  • Mountain Climbers x 15
  • LBAC F/R x 10

In the interest of leaving room for explanation, we moseyed over to the Jungle where the PAX were introduced to the temporary installation of rings and parallettes. After splitting into pairs, YHC explained today’s workout:

With four stations consisting of two exercises each,  PAX pairs performed one exercise at their station in tabata-like fashion doing AMRAP in 40″ and resting 20″ before flapjacking with their partner. After 6 rounds total (3 sets of each exercise), PAX pairs rotated to the next station. Those stations were as follows:

  1. Chin-Ups/Lateral Raise Iso Hold (5lb dumbbell in each hand)
  2. Bodysaws (feet in swing)/Hamstring Curls (heels in swing)
  3. Ring Rows/Hand-Release Merkins
  4. Pistol Squats (swing seat for counterbalance)/L-Sit (on parallettes, tucking and/or resting as needed)

Thoroughly “pumped,” it was time for 4MOM:

  • Flutter Kicks x 20 IC
  • WWI Sit-Ups x 20 IC
  • LBCs x 20 IC

Mosey back to the lot for COT/BOM.


Welcome to FNG Eric Ashley NKA The Calvin Megatron*. Hailing from Ocilla, GA, The Calvin Megatron was once a Mercer Baptist and moved around a bit before settling in Nashville and taking his position as a Presby pastor with West End Community Church. Should you ever have questions on Reformed theology, it seems there is no shortage of resources amongst the PAX. Count The Calvin Megatron among them.

*as is typical of someone with low idea productivity like myself (this is fact. An aptitude test told me so), I’m more quality over quantity when it comes to brainstorming ideas. That requires time to think, something the COT does not allow. So, still a bit disappointed with my naming, my late afternoon train of thought went something like this: Eric is a Georgia Bulldog fan. Oh! Another Calvin is former Georgia Tech receiver Calvin Johnson aka Megatron. There you have it. 


  • Bagger Vance on the Stonewall Q tomorrow, and it sounds like he’s cooked up something delicious for us. Back on at 7am tomorrow.
  • Now is the time to sign up for the GrowRuck event on November 18, and experience a unique opportunity to push your limits and learn valuable lessons alongside your F3 brethren.
  • Warpath 72 in Franklin Oct 7 at 5am. Contact Big Bang for more info.

PA out.

Heads you get Lemon, Tails you get T-Cell. It’s a Win/Win!

Q’s – Lemon and T-Cell

Pax – Princess Aurora, En Fuego, Porcelain, Bad Boy, Bicentennial Man, and FNG FireFox

Since it’s Florida/TN week, seems appropriate to quote the old ball coach, Steve S, and say that “God smiled on Sylvan Park this morning!” Beautiful day for Lemon’s VQ.  Lots of talk pre-workout from Bad Boy on how beautiful Knoxville is. AGREE! Good omen for the upcoming win against the

The Thang

Lemon took the reigns of his first VQ. Mosey up and around the clubhouse for the warm-o-rama. Was joined mid-run by FNG, Chris Pau (FireFox). Great to have a new man join the ranks.

COP consisted of 20 SSH, 10 Good Mornins, 10 Willie Mays Hays,  a dose of little tiny baby arm circles and presses, and 10 merkins for good measure.

Made our way over the parking lot to utilize the the medians. Each round consisted of high-knees to first median, backward mosey to the next, lunges to the next, and then bear crawls to final median. The first round we did 5 burpees at each median. The next round we followed the same script except we did 10 merkins at each stop.

Lemon then led us down the hill for a round of 7’s. It was dips at the bottom and squats up top.

YHC took over her for some baked bread. Chibatta was in the oven and we were cooking baby. Burpee Tibata for 4 min.

In honor of football season, we worked on the coin toss. If it was heads, we headed up the hill. If it was tails, we jumped on our six for a pax-picked Mary.  Because of some confusion, we will be using Bit Coin only at the next Bomber.


Welcomed FNG Chris Pau from way of CA, via Raleigh-Durham, via Chatt Town. Heard out about us from The Next Door website. Great to have an FNG join.  He will be known as FireFox.

50% headed to Dose for coffeeteria.  ALWAYS the highlight of a successful Bomber.