22 July 21

PAX : 

CCR, 11, Go Now, BnB, Red Skull, T Cell, High Flyer, Low N Brow, Movin On Up, Bagger Vance
Conditions : 68 w 86% humidity and a slight northwest breeze

Mosey a bit out to Southside of stadium for

SSH, WMH, IW, Phelps
Bear crawl to utility pole
Bernie back

Count off 1s & 2s

R1 – SE Corner
5 P/U
10 Merkins
15 Squats

R2 – SW Corner
5 Chest Rows
10 Burpees
15 Lunges

R3 – NW Corner
5 P/U
10 Reverse Burpees
15 LT Dans

Plank Leap Frog
Bernie-Sprint Push RNR x 6 (1s Bernie and 2s chase)
IR 1s & 2s lR

R3 – Back to SW Corner
RnR Set 1 w max pull ups

IR back

R4 – Time Filler

Bear Crawl to light post
Crawl Bear back
Side shuffle right to light post
Side shuffle left back
High knees to light post
Reverse Thrusters back

High Plank
Flutter Kix x 30 IC
Peter Parkers x 5 right
Ola Dollies x 20 IC
Peter Parkers x 5 Left
High plank
Scorpions x 4 IC
Flutter Kix x 20 IC
Atomic Merkins x 5 IC
High Plank


Speaker went out at minute 2:30. Will have to bring that playlist back out since BnB loved it so much.

Sufficient early chatter re: YHC’s poor comz skills led to gasps for breath during the workout.

Great to be back out at the newly coined Maquina Verde … more to come on that.

HF with the double barrel Phil Mickelson coffeeteria along with “The Good Stuff”.
T claps man.

Such a warm greeting from T Cell this morning; made me feel super welcome. He’s definitely been working out.

New AOQs – Detention : Works for a Guy
Sir Ellington : Pedialyte

Lift up 413 Strong as they go through some Recruiting difficulties.


Bomber – 07.16.21 – “NYD Redux”

18 HIM posted for a trimmed down re-test of the 2021 NYD Divergence circuit and to build upon their foundations.

QIC: Princess Aurora

PAX: Black Lung, BnB, Chowdah, Crawlspace, Hambone, McAfee, Michelin Man, Right Said, Rock Drop (LEX, SC), Suit (Smyrna, GA), Siri, Solo Cup, Supernova, T-Cell, Toolman, Vector, Wet Wipes


It’s been months since YHC last Qed, so after feeling good about myself for a decently executed welcome and disclaimer, PAX moseyed up the driveway and around community center to circle up for the first phase of the workout.


  • SSH x 11
  • LBAC x 11
  • OH Claps x 11
  • R LBAC x 11
  • SnL Squats x 11

Next up, we revisited the benchmark test from NYD ’21. Because only a handful of today’s PAX were present then, this was a new baseline for many (I smell another re-test). The only modification was that the time was shortened by 10 minutes. Never fear! for a rounds per minute rate can be calculated. AMRAP for 11’

  • Ab Thrusters x 5
  • Merkins x 10
  • Squats x 15
  • Prone Snow Angels x 20

Next up, in celebration of YHC’s eleventh year of marriage, we focused on building upon our foundation with none other than a leg-heavy round of elevens.

  • Explosive Bulgarian Split Squats x 10 > 1 (each leg)
  • Run up driveway
  • Curtsy Lunges x 1 > 10 (each leg)

SSH for the six right into Mary:

  • Plank
  • Bird Dog holds
  • Reverse Plank
  • Tabletop
  • Jane Fondas



Though my presence at workouts has been limited this year, it felt natural to pick right back up with the PAX if not physically at least relationally. That’s the magic of F3 and dare I say this group at Bomber, specifically.  Very appreciative of the Q opportunity, and, as hinted at above, look for another re-test in the fall. Better write that number down if you haven’t forgotten it already!


TAPs for those continuing to be impacted by COVID, both those receiving care and those giving it.

Michelin Man is itching for a shirt order. Sound off on Slack if you’re interested so we can ensure we’re good for the minimum. We’re looking at a high-visibility option to throw in the mix because S-s-s-s A-a-a-a-F-f-f-f-E-e-e-e…


PA out.

PurpleCow – 2021/7/12

PAX: Wedding Singer, Ponzi, Ginger,  Not-a-Sport, Blackwidow, DFrost

QIC: Boone’s Farm

Conditions: Schweaty


Mosey to GWP

  • SSH x20
  • WMH x10
  • Merkins x10
  • Squats x10
  • Michael Phelps x10


Mosey to playground for:

  • 5 pull-ups,
  • 10 swerkins
  • 15 dips


Mosey to parking lot, partner up, P1 performs exercise, P2 lap around parking lot, flapjack for combined totals:

  • 100 merkins
  • 200 squats
  • 300 LBC

Mosey to basketball court for gassers x4

Mosey back to BMS with AYG up hill

Finish with Mary:

  • 20 American Hammers IC (real ones where whole torso rotates not just hands)
  • 50 Flutters IC
  • J-Lo x10 IC

Great effort by all this morning. Prayers for Hugs dad and family, Not-a-sport’s friend Lindsey.

Always an honor,


Westeros 7-5-2021: Party in the USA

6 HIM resisted the strong temptation of the post-fireworks/beers/brats/burgers fartsack and came out to make themselves better. What better way to do that than to a Q celebrating the holiday a mere hours past?

PAX:  Crawlspace, Cub Cadet, Oatmeal, FNG Supernova, Tool Man, & Vector (QIC).

Conditions:   mid-70s. Not too humid.

Playlist:  ‘Merica!

Living in America – James Brown
American Girl – Tom Petty & the Heartbreakers
American Idiot – Green Day
American Boy – Estelle w/ Kanye
Young Americans – David Bowie
Kids in America – Kim Wilde
Born in the U.S.A. – Springsteen
R.O.C.K in the U.S.A – John Mellencamp
America – Neil Diamond
Party in the U.S.A – Miley Cyrus
Surfin’ USA – Beach Boys

Disclaimer given and then mosey to the tennis court:

  • Warm-o-rama:   SSH x 20,  Squats x 15, LBAC x 15, Seal Claps x 15, RLBAC x 15, Willy Mays Hayes x 10 OHO, Good Mornings x 10
  • Stars:  At each corner of court, do 10 star jumps, then bear crawl (you’re welcome, Cub Cadet) to next corner and do another 10.  Stop after 50. Repeat with star merkins and lunges.
  • Stripes:  Run to front of WEMS.  Round of “13s” back-and-forth in front of school with squats on one end, merkins on the other.
  • Mary:  Mosey to Startex.  American Hammers x 15, Freddy Mercuries x 15, American Hammers (again) x 15, Box Cutters x 15, Flutter Kicks x 15, and American Hammers yet again (’cause “Merica!) x 15.


  • Welcome FNG Supernova, a friend of Spinal Tap, a hospitalist at Stonecrest who got his name due to almost missing the workout due to the “riveting” podcast on Supernovas he was listening to at the start.
  • Prayers and thanksgiving for those about to travel and those recently returned.

Thanks, HIM.  Honor to lead you this morning.




2 July 2021


TEMP : 72

PAX : CAPSLOCK, CCR, A/R, Noodler, Rug Dr, Movin on Up, Topanga, Black Widow, Pedialyte, Voodoo, Bagger Vance

Before we started, there was a albeit brief, a thorough welcoming of CAPSLOCK.


Mosey long route to CWBC lot.

SSH x 13 IC
WMH x 10 IC
IT Band Stretch x 10 L/R
IW x 10 IC
HB x 10 IC
Scorps x 6 IC R/L
Beast x 6 IC R/L

MARSOC Short Card w lap of CWBC Main lot to East lot and back to FLC.

30 Merks
30 Squats
30 LBC
10 (8) CT BB
10 WindMills
30 Atomics
30 Mtn Climbers IC
30 F Kix IC
10 (8) CT BB
10 Chain Breakers
30 Merks (40 were performed … Q count fail)
30 Side Straddle Hops IC
30 Superman’s
10 (8) CT BB
10 Cherry Pickers
30 Atomics
30 LT Dan’s IC
30 Ola Binary
10 (8) CT BB
10 GMA

NAR to pull up station

3 Sets Max Pull Ups

Mary :
Plank Progression 3’


NMM: Dusted off an oldie but goodie this am. The mosey between rounds added just the right amount of time to get us through the am. Always like counting off in 1s & 2s to give guys a pards and someone to push and be pushed by.
Loved seeing CAPSLOCK back out in the gloom. Great example of living third in his decision to move to Philly to help his M take care of his MIL. That’s self sacrificing leadership and what F3 is all about.
Last week’s FNG, Voodoo has become Mr. Consistency over the last 7 days and has steadily improved. VQ in the works?
Nice work by all the PAX this am. Thank y’all for letting me Q. Hope to get more guys out in the G this summer and make a big push as we head back to school in a few weeks.
BH: Prayers for humility in our handling of others and our day to day. Prayers up for the young men at 413 as they finish their last week of this class. We also lift up CCR’s friend, Suzanne and her recent cancer diagnosis.