Bomber – 07.24.20 – “It’s About Time”

21 PAX took that DRP this AM and engaged in what turned out to be a maths- and sports-themed beatdown, courtesy of YHC.

QIC: Cunning Linguist
PAX: Ask Jeeves, Blue Mule, Crawlspace, Drago, Hambone, Hi-Viz, Hoser, King Poopa, Michelin Man, NashCan, Natural Ice, Porcelain, Pop-A-Lock, Princess Aurora, Right Said, River Dawg, Salpal, T-Cell, Trash Panda (FNG), Vector

After the usual 1MW at 0529, a fully masked-up YHC disclaimed the Disclaimer at precisely 0530 and promptly led the PAX out the main entrance to Bomber and up Westlawn toward the far end of Bomber and to my fave WOR spot (which appears to be the nose of an aircraft sticking out of the ground).

24 x SSH
12 rLBAC
12 Imperial Walkers
12 x Slow and Low Squats

PAX and YHC appeared suitably warm, and henceforth, we moseyed over to the upper parking lot area nearest the main entrance for an explanation of the THEME and THANG 1.

As today was the 24th, the number 24 stood out as being relevant. Number 24 would be included to some degree throughout the workout today. One example of how important the number 24 is can be seen on a literal daily basis. We all have 24 hours a day, and it is up to us to use this time effectively! With this foundation, YHC ensured we had a playlist that included songs that had the word “time” in the title.

One example of the relevance of 24 is the jersey number of the late Kobe Bryant. While this was not his original jersey number, he did use 24 for at least part of his career. We lost Kobe earlier this year before the pandemic, and with all that has transpired since then, it is easy to forget that he started 2020 alive and kicking.

PAX line up at a socially distanced parking spot and performed YHC’s interpretation of the MAMBA workout (with special thanks to En Fuego for the idea a few months back):
24 x Merkins
24 x Air Press
24 x Mountain Climbers
24 x Burpees
24 x Air Squats
Sprint to the parking spot directly across from your starting point between moves.
Al Gore if completed early.
Once all PAX were done, we moseyed over the top of the main entrance for a single-person/modified DORA as THANG 2:

24 x Merkins
48 x American Hammers (one per side)
72 x Squats
Run around traffic circle at bottom of entrance between each move.
High plank upon early completion.

Last but certainly not least, YHC led the PAX over to the baseball diamond for a rather selfish indulgence – a chance to welcome back our national pastime by running the bases on Opening Day 2020. Except as part of THANG 3, we didn’t “run” the bases.

PAX socially distanced in the outfield while first person sprints to home plate, bear crawls to each base and back to home plate. In other words, everyone hit a home run today!

As soon as the first person arrives to first base, the next person sprints to home, and wash, rinse, repeat.

While PAX remained in outfield, they performed SSH, Iron Mikes, and Nolan Ryan.

Upon completion, we all headed to STARTEX for Mary.

With only a few minutes to spare, Mary was rather straightforward:
12 x Alabama Prom Dates
12 x Alternating Heel Taps
12 x Little Baby Crunches

Socially Distanced COT & BOM, with Verses of the Day:

Numbers 6:24-26:
The Lord bless you and keep you; the Lord make his face shine on you and be gracious to you; the Lord turn his face toward you and give you peace.

Just want to reiterate my appreciation for each and every one of the PAX who attend workouts where I am the Q.  I hope that my Qs are well-received and that I continue to improve in my cadence and leadership.

I also thank y’all for allowing me to Q while being respectful of the fact that I need to be masked up while outdoors. For those who masked up as well, bonus points for the show of solidarity!

Thank you, men!

-Continued prayers for all of us (thanks, Drago!)
-Welcome to the F3 Nation, FNG Trash Panda! Here’s hoping my Q doesn’t keep you from attending future workouts! 😉
-F3 Dads workouts are happening in Franklin — connect with Hoser for more details!
-F3 Dads workouts are starting up soon here in Nashville — connect with Porcelain for more details!
-Crawlspace is Q tomorrow at Stonewall. If you miss this workout, you may very well regret it. So, don’t miss it!

The Aforementioned Playlist, for those interested:
“It’s Time” – Imagine Dragons
“One More Time” – Daft Punk
“Time After Time” – Quietdrive
“Times Like These” – Foo Fighters
“Time Bomb” – Rancid
“Good Times, Bad Times” – Led Zeppelin
“Time” – Hootie and the Blowfish
“Wasted Time” – Keith Urban
“Time to Pretend” – MGMT
“Feels Like The First Time” – Foreigner
“If I Could Turn Back Time” – Cher
“Closing Time” – Semisonic


413 Class 002 for 2020 Q1

Week I
Toga, Red Skull, Cowboy, Urkel, Stranger, Buster Bluth, Situation, Venus, Life champ, Shootuh, Hambone, BnB, Dan & Dave, T cell, Detective Picachu, Big baby, Skinny jeans, Socket wrench, Liger, Carrot top, Kenneth faried, Stuart little, Whosain, BV (QIC)

Temp: 78
Gloom Factor: Nil

Quick Disclaimer at 0530

Jaunty Mosey to the Smokestack

SSH, IW, HB, Squats x 13 IC
BAC F/R x 10 IC

Break into groups of 3…1 F3er per 1 413er

Jauntier Mosey to the old Tennis Courts for


Based on a brief read and find memories of Hershel Walker’s childhood workouts the PAX completed the following –

1 Hill Sprint
4 Exercises consisting of 13 reps
Big Boy Sit Ups aka WWIIs
Royal Burpees

This lasted until approximately 0610 when we cruised back to the StartEx via the bus lot.

Back to StartEx and P46


NMM: Overwhelming number of PAX in attendance to support the newest 413 Class. Per usual, YHC reviewed the 5 core values of F3 and implored the 413ers to know the 4 core values of their organization…Be Brave, Trust the Process, Break the Mold, Never Give Up.

Tortoise n Hare starts on Tuesday. Blue Mule on Q for Thursday.


12 Strong (minus 10)

PAX: Not-a-Sport, Olan Mills (QIC)

It was a very close to being a Wolfpack of 1 this morning but fortunately Not-a-Sport demonstrated true commitment.

Briefest of brief disclaimers. Zero warmup.

THANG: Make our way down the greenway stopping every quarter mile’ish for some reps starting with 10 at first stop…working our way up to 40…and then back down to 10 as we made our way back.

Exercises at each stop included:

  • Merkins
  • WWI’s
  • Squats
  • some exercise Toga introduced us to….hand / foot, elbow / knee (Toga…what’s it called)

All in we covered 2.5 mi and sweat about 1.5 gal.

Enjoyed the company!

Tampa from the block

PAX: Toga, Not A Sport (or John Alexander as you know him from Slack), Leatherneck, Olan Mills, and YHC.

Brentwood PAX learned the true meaning behind an ancient Greek phrase: Tampa Time. YHC was 6 min late as 2.1 woke up on the way out the door, delaying me slightly.

Toga stepped in for WOR and took zero verbal jabs at YHC when he casually rolled in behind schedule.

Grab a block and mosey to GWP pavilion. Two roadblocks along the way felt appropriate as YHC faced two actual roadblocks en route to the AO – BPD out looking for car jackers on the lamb. Anyways, 10 block merks and 10 block derks each road block.

10 min EMOM #1. 5 box jumps (table top), 10 block curls, 10 two-count flutters. YHC forgot he planned on burpee-box jumps.

10 min EMOM #2. 5 block Bulgarian split squats each leg, 20 mountain climbers.

Mosey back with varied forms of block carries and runs.

Prayers for the school year and the country.

Sharknado 2.ish

Sharknado 2.?

Temp: Hot
Gloom Factor: Wet

PAX: PSL, Big Stick, Rug Dr, Ludwig, Bug’s Life, Foxtrot, Pedialyte, CCR, Dilly Dilly, Too Tall, Edibles, Topanga, Fairyweather, Venus, High Flyer (DJ), Accounts Receivable, Bagger Vance

Long Mosey around the school, to the b-ball courts and back to the lot.

SSH, Squats, IW, HB x 13 IC

Sharknado to the top 10 and likely only Blue Öyster Cult’s rhythmic stylings.

Rounds 1-3 : 10 Burpees, 20 Diamonds, 20 Mericans, 20 Squats, run bus loop

Rounds 3-4 : 10 Burpees, 20 ASTs, 20 Merkins, 20 Squats, run bus loop

Rounds 5 and up : 10 Burpees, 20 ASTs, 20 Hand Release, 20 Squats, run bus loop


Flutter Kix IC X 54
Plank X 54 seconds
AL Prom Dates (Up) x 18 IC
Flutter Kix x 18 IC
GMA x 4



Big Stick and Edibles, freakin killed it. Think they got 8 rounds in. Was hoping to quit running after round 7 but was shamed by CCR into one more loop.

Prayers up for the Osman family and the family at Solomon Builders.


Get with D’Mish for Tough Mudder discount code for 2022.

Titan 7.15.20 – Hit the Bucket

Gloom: warm


Natty Ice
Bad Boy
D Frost
Big Pipeline
Cub cadet
Right Said


mosey around Centennial Park

Arm circles
Overhead press
Lunge with thoracic twist


Game: 2 5-gallon buckets and 1 frisbee, 2 groups

Pair of exercises announced (10 burpees / 10 squats)

Each group takes a turn throwing frisbee at bucket. If frisbee hits, that bucket’s team does the burpees while the throwing team does the squats. Swap and repeat. After a few 10 rep rounds, count down reps: 10, 9, 8 . . . . New pairs of exercises as needed.


7 minutes of Mary, dealer’s choice style. 15 rep max.

Cafe Prius served up hot coffee post-workout. Fellowship occurred.


Racetrack Mashup

PAX:  Umbrella, Olan Mills, Hugs Not Drugs, and Toga (QIC)

Gloom: 70 and Sunny, as always

Four horsemen took to the streets of The Hill Center to get a bit stronger today.  Here’s how it went down:

Thang: Mosey to parking lot beside the parking deck for warmarama then head to the faux grass area beside uncle Julio’s for some exercise mashups on the clock:

Round 1= 45 sec of work on the following:

  • Good morning to squat jump
  • Oblique merkins
  • Split Squat to Split Jumps
  • Windshield Wipers
  • Dive Bombers
  • Hand to Foot, Knee to Elbow
  • Plank up downs
  • Skaters to Single-Leg Burpee (not fun)

Round 2= 1 min

Round 3= 1.5 min

Mosey back to the flag and Umbrella took us out.

Stay Classy,


Bomber 7.10.20 was a Blast

Gloom: warm and not humid if you stand perfectly still


PAX = 18



Covenant Eyes



Black Lung





Michelin Man

Natty Ice




River Dawg


Right Said



mosey to Woodlawn trailhead to big parking lot



Cherry Pickers

Overhead Press and arm circle medley

Lunge with thoracic twist

Hip curls

Spiderman merkins



mosey to bottom of driveway hill

partner DORA

100 merkins

200 “jump” squats

300 crunches



15 minutes of unguided Mary, dealer’s choice style. Rep counts varied greatly.

Sweat was bountiful.


Cafe Prius served up hot coffee post-workout. There was even creamer. What’s next–sugar?!




Atlantis 7/9/2020

Atlantis 7/9
8 for an under the sea adventure lunging to greatness. Bareback, D-Frost, TK, Long lost Porcelain, Parachute Pants, Crablegs, Toothless, and YHC Covenant Eyes
25 ssh
10 wmh
10 GMs
10 cherry pickers

Moseyed down to lower parking lot via a lap around the fields

3 parking lot sections
Lunge to travel-exercise every 4 spaces till grass patch
– [ ] 20 merkins till first grass patch
– [ ] 20 ww1 till second grass patch
– [ ] 20 jLO to last patch
Coming back
– [ ] 30 shoulder tap to grass patch
– [ ] 10 burpee to next patch (coming back)
– [ ] 20 squat to start (skipped for time)

Mosey to upper parking lot.

15 box cutter
15 American hammer
15 flutter kicks
20 Freddie Mercury’s
10 hello dolly
15 LBC
20 Alabama prom dates
20 happy crunchy frog

5 minutes of stretching to take care of our bodies! Forgot how good the scorpion and reverse scorpion felt.



7/2/20: 244

PAX: Crablegs, Parachute Pants (FNG), Swingline, Bare Back, Toothless, Covenant Eyes, Pumpkin Spice, Hi Viz, T Cell, Siri, and Trapper Keeper (QIC).

Disclaimer was givin and PAX mosied around walking trail to the back parking lot for warm up.

Warm up:

SSHs x 14 IC
Squats x 14 IC
LBACs x 14 IC
RLBACs x 14 IC
Butt Kickers x 14 IC
High Knees x 14 IC

Mosied up to the pizza hut pavilion for the thang.


To celebrate 244 years of America the beautiful the PAX was commissioned to complete 244 reps of each exercise listed, and after each exercise the PAX would mosie around the side walking trail to loop back to the pavilion.

Side Straddle Hops
Jane Fondas (122 each leg)
Little Baby Crunches
Calf Raises
Split Squats
Flutter Kicks (both legs count as one)
Single Leg Lifts (122 each leg)

The PAX got as far as the Jane Fondas before we had to drop the mosing around the loop, and then eventually ran out of time afterthe 244 calf raises.

QIC was a little bit to enthusiastic making the list. Maybe because I knew high caliber/overachieving HIM would be showing up. Do not worry, the list will be completed soon.


It was a pleasure to have Swingline join us from F3 Franklin and he also brought an FNG (Parachute Pants) with him, which was also a pleasure to welcome him to F3.

~Trapper Keeper