Author: ben boone

Posted on

NASHVILLE – 6/28/22

AO:

Middle Earth

QIC: 

Pumpkin Spice

PAX: 

Bad Boy

Dr. Rupp

Hipster

Moneyshot

Siri

Sooner

Supernova

The Shield

Toothless

Gloom:

Delightful, high-60s

Warmorama

A little jog around the John Trotwood Moore facilities, stopping by the tennis courts for some warm up exercises.

  • SSH x 10
  • LBAC x 10
  • rLBAC x 10
  • Moroccan night clubs x 10
  • WMH x 10

Main Event

NASHVILLE

The PAX partner up and make their way to the field (AKA Pelennor Field). One partner does an exercise, the other runs 2/3 across the field (~100 meters) and Bernies back. Flapjack.

Exercises are below:

No hand merkins (Hand release)

American Hammers

Squats

Humpers, monkey variety

V-Ups

Incline Merkins

Lunges

LBCs

Eight count body builders

After all NASHVILLE exercises are complete, the PAX then moved on for some 3 Pillars exercises, as (save for the most OG Princess Aurora), Middle Earth was the 3 Pillars AO before we were kicked out for COVID. This was an homage to the hallowed grounds of the original iii Pillars.  This was the same idea as the first part of the workout, just different exercises.

3-Count Leg Lifts (3 seconds up, 3 seconds down)

Plank Jacks

Imperial Walkers

Lieutenant Dans

Little Baby Arm Circles

Alternating Shoulder Taps

Reverse Crunches

Split Squats (AKA Iron Mikes)

A total of 2.5 miles of traveling occurred during the morning’s festivities. The PAX then made their way back to the Startex for some Mary EMOM, with Flutter Kicks, Homer and Marge (AKA Alabama Prom Dates), Happy Crunchy Frogs (we missed you T-cell), and Good Mornings.

Moleskin:

I mentioned this in my last #Bomber Q last week, but it’s worth reiterating here for the #MiddleEarth PAX. The Nashville PAX have been an immense blessing to me these last 4 years, and I find myself tremendously grateful for your fellowship, encouragement, camaraderie, and fitness. As my last Q while living in Nashville, it was a pleasure to bring things to a close with a NASHVILLE Q. A special thanks to Crablegs for EH’ing me many moons ago. I look forward to popping in for a surprise Q sometime in the future!

It became clear that the coffeteria GOAT needed a proper name for his post-workout refreshment setup, and with #MiddleEarth as the AO name and beverages being served out of the back of his vehicle, after various naming ideas it was only appropriate to name it the Prancing Pony. If you don’t get that reference, I feel sorry for you that you haven’t seen the Lord of the Rings recently enough.

COT:

Praise for Moneyshot being back with us after a month out with some health issues.

  • PSpice
Posted on

NASHVILLE — 06/24/22

QIC: 

Pumpkin Spice

PAX: 

Black lung

Breadsticks

Crablegs 

Crawlspace

Cub cadet

Firefox

Focker

Hambone

Lunch lady

Michelin man

MCafee

Natural ice

Oops

Princess aurora

Ranchhand

Right said

Siri

Supernova

Vector

Yellow Hammer

Gloom:

Delightful, high-60s

Warmorama

A little jog around the greenway, stop at the top deck for some exercises.

  • SSH x 10
  • High Knees x 10
  • Butt Kickers x 10
  • LBAC x 10
  • rLBAC x 10
  • Moroccan night clubs x 10
  • WMH x 10

Main Event

NASHVILLE

The PAX partner up and make their way to the top of the entrance hill. One partner does an exercise, the other runs to the bottom of the entrance and Bernies back. Flapjack. SSH for the six before moving to the next exercise. Exercises are below:

No hand merkins (Hand release)

American Hammers

Squats

Humpers, monkey variety

V-Ups

Incline Merkins

Lunges

LBCs

Eight count body builders

After all NASHVILLE exercises are complete, the PAX make their way to the startex for some Mary Go Round, whereby we do 60 seconds of a Mary exercise I call out based upon my perceived favorite Mary exercise from certain long-time PAX.

Vector – Box Cutters

Crawlspace – Hello Dolly

Crablegs – Time Machine Leg Lifts

Hambone – Alabama Prom Dates

Firefox – High Plank

Princess Aurora – WWIs

Black Lung – Flutter Kicks

Moleskin:

The Nashville PAX have been an immense blessing to me these last 4 years, and I find myself tremendously grateful for your fellowship, encouragement, camaraderie, and fitness. As my last bomber Q, it was a pleasure to bring things to a close with a NASHVILLE Q. A special thanks to Crablegs for EH’ing me many moons ago. I look forward to popping in for a surprise Q sometime in the future!

COT:

Prayers for Lunch Lady’s friend Jim, who was recently diagnosed with small cell carcinoma.

  • PSpice
Posted on

03/03/22: Berner

AO: Atlantis

Conditions: Glorious

QIC: Pumpkin Spice

PAX: Bareback, DFrost, Hambone, I-Beam (F3 Knoxville), Lunch Lady, Oatmeal, Sooner

WARMORAMA:

I was warned that Lunchlady would be late, so we started with 50 SSH in cadence, only to realize Lunchlady would be even later than expected. We took a mosey around the big field and ended in the large parking lot.

LBAC x 15

rLBAC x 15

Moroccan Night Clubs x 15

High Knees x 15

Butt Kickers x 15

WMH OYO

 

THE THANG:

The PAX assembled at the base of the parking lot for successive shuttle runs involving the medians, which are roughly 50 yards apart. Run to the first median, bernie back. Run to the second median, bernie back… etc. for all 5 medians. After completing each median shuttle, complete the following exercises:

  1. 5 Burpees
  2. 5 Burpees, 10 Overhead Presses
  3. 5 Burpees, 10 Overhead Presses, 20 Merkins
  4. 5 Burpees, 10 Overhead Presses, 20 Merkins, 30 Big Boy Situps
  5. 5 Burpees, 10 Overhead Presses, 20 Merkins, 30 Big Boy Situps, 40 Squats

SSH for the six. After all was completed, the PAX then lunged to the first median, did 5 burpees. Lunge to the second median, do 10 Overhead Presses. Lunge to the third median, do 20 Merkins. Lunge to the fourth median, do 30 Big Boy Situps. Lunge to the 5th Median, do 40 Squats. Then Crawlbear back to the start.

Mosey to the swings, everyone do 10 Underdogs and 10 Swerkins. Mosey to the startex for 1 minute of Flutter Kicks and 1 minute of American Hammers in cadence.

MOLESKIN:

Nice to have Hambone visiting, wish it occurred more often. I should have toned down the cardio, because the mumblechatter one might expect from a combined Lunch Lady and Hambone attendance was underwhelming.

BULLHORN:

Prayers for all the parents out there figuring out how to best shepherd their children.

– Spice

Posted on

1/21/22: Form Matters

AO: #Bomber

QIC: @pumpkin spice

Conditties: Bone-chilling

@bluemule
@Crablegs
@Crawlspace
@DintyMoore
@hambone
@McAfee
@Michelin Man
@Minus3
@Natural Ice
@Pop-A-Lock
@pumpkin spice
@Salpal
@Siri
@t-cell
@Tim the Toolman
@Vector

Warmorama:

SSH x 15
LBAC x 15
rLBAC x 15
Moroccan Night Clubs x 15
High Knees x 15
Butt Kickers x 15
WMH OYO

THE THANG:

Today’s workout emphasized the importance of proper form. Because after all, as @Crablegs appropriately likes to say, we came here to work out. As @River Dawg used to say (maybe he still says this, he’ll have to come back for a visit to find out), as fast as you can — not as fast as you can’t. Modifying as necessary is commendable, cutting corners is not.

Phase 1:

The PAX line up on the top deck parking lot. Bearcrawl across the parking lot, and stop at each line in the parking lot to do a hand release Merkin. You can’t cheat on those. Once moved across the whole lot, flutter kick and wait for the six.

Phase 2:

Lunge across the lot and do 5 squats at each line. 90 degrees on the squats, or else. If YHC or the AOQ spot anything less, everyone has to stop and do 10 Big Boy Sit-ups. There were some repeat offenders. When anyone tried to flying EH women, we also had to do 10 Big Boys. Hello Dolly and LBC for the six.

Phase 3:

High knee across the lot, and stop at each line to do 5 Plank Jacks. Hard to cheat on those too. Alabama prom date and box cutters for the six.

Phase 4:

Partner up and make your way to the top of the main entrance hill. PAX take turns doing sets of stationary exercises at the top of the hill, with the other partner moseying to the bottom of the hill and traveling back up in different modes of travel. At the top of the hill partners collectively perform 100 Merkins, 200 Iron Mikes (each leg is one), and 300 American Hammers (each side is half; keep your hands together and must touch the ground on each side for it to count). Traveling exercises alternated between Apollo Ohnos and Bernie.

BULLHORN:

@bluemule is hosting the next rendition of side straddle hops tonight. See 2nd F channel for details.

Pray for @Popalock’s friend who is suffering from a mysterious medical illness

– Spice

Posted on

2/4/20: CHIEFS

Location: III Pillars

Conditions: 50s and wet

QIC: Pumpkin Spice

PAX: Cowboy, Crablegs, Crawlspace, En Fuego, High Flyer, Money Shot, Right Said, Toothless

THE THANG

Warmorama :

We made our way up to the track, did a single loop, then circled up for some WOR:

  • SSH x 54
  • WMH x 10
  • LBAC x 10
  • rLBAC x 10
  • Mahomes Night Clubs x 10
  • Chinook x 10

After getting sufficiently warm, the PAX received instructions for the Main Event, in honor of the recent Kansas City Chiefs victory in Super Bowl 54. I don’t know about you, but I for one think Andy Reid deserved the heck out of a Super Bowl win.

Main Event

The PAX would perform 50 of each CHIEFS exercise, followed by 4 labs around the track:

  • Clerkins
  • High Knees (each leg 1/2)
  • Imperial Walkers (each leg 1/2)
  • Extenders
  • Freddie Mercuries (each leg 1/2)
  • Squats

After completing the first round, the PAX moved on to a second round with different symbolic numbers. The Chiefs had to come from behind, or what some might call, an incline. Moreover, they ultimately went on to defeat the 49ers, so the PAX did 40 of each of the following exercises each, followed by 9 labs around the track — Chiefs Indian Run style:

  • incline Clerkins
  • incline High Knees
  • incline Imperial Walkers
  • Extenders
  • Freddie Mercuries
  • Squats

After the two rounds of exercises and over 1.5 miles of running, the PAX moved over to the jungle gym to each complete 5+4 perfect Pull-ups.

We then moseyed back to the Shovelflag and that was it!

MOLESKIN

  • T-claps to Crablegs for the idea to incorporate the Indian Run into the 9 labs of the second round. I should have known I could count on the King of Puns to facilitate such an appropriate improvement to the workout.
  • Side Strattle Hops last night may have proven too much for one PAX. The last lap of the Indian Run nearly caused a Pilsner Puke (or perhaps it did, there were no witnesses, so who could ever know??)
  • Coffeteria included some fascinating ideas surrounding an impending Fi-beery, as the merits of passive and active investing were discussed — materialization of this event TBD.

BULLHORN

  • Libeery coming up on March 10th at Fat Bottom Brewery. The book is “Essentialism”. Time TBD, but likely 7pm-ish
  • We continue to pray for Siri, Bad Boy, and Hipster as they recover from injuries/surgeries

– Pumpkin Spice

Posted on

1/30/20: KOBe

Location: Atlantis

Conditions: Cold and Gloomy, 10 degrees off from Ironclad Credit

QIC: Pumpkin Spice

PAX: Covenant Eyes, Crablegs, Cub Cadet, Porcelain, TK, Toothless

THE THANG

Warmorama :

We went for the customary loop around the field, then back to the imaginary shovelflag for some WOR:

  • SSH x 24
  • WMH x 8
  • LBAC x 8
  • rLBAC x 8
  • MNC x 8
  • Chinook x 8
  • rChinook x 8
  • Seal Claps x 8
  • High Knees x 24

After getting sufficiently warm, the PAX received instructions for the Main Event, in honor of the late Kobe Bryant. A criminal at worst and adulterous at best, none of us are perfect. Just because he was imperfect like us doesn’t mean we can’t celebrate all the good things he did as a person and an athlete.

Main Event

The PAX would make their way across the parking lot by doing one “KOBe” in each parking space (total of 15), which consists of:

  • Knee-bender (Squat)
  • Overhead clap
  • BurpEe

Once at the end of the parking lot, the PAX then had to bear crawl around the other side back to the start (~35m). Once back at the start, the PAX then rinsed and repeated with the KOBe exercises, except they progressed walking backwards and doing Crawlbears on the way back.

After completing the forward and reverse KOBes, the PAX went for a nice mosey around the Laker (AKA Water Tower) and back to the parking lot. There, we performed one minute each of KOBE Mary:

  • happy Krunchy frogs
  • O’merican hammers
  • Big boy situps
  • Extenders (reverse crunch)

Another Mosey around the Laker and then the PAX rinsed and repeated the whole workout again, with forward and reverse KOBes and more KOBE Mary.

That’s all she wrote!

MOLESKIN

  • TK and his wife finalized the adoption of their three kids they had been fostering for around two years. What a tremendous example to us all of selflessness and humility — TK is an inspiration to us all!

BULLHORN

  • Libeery coming up on March 10th at Fat Bottom Brewery. The book is “Essentialism”. Time TBD, but likely 7pm-ish
  • CCR’s son Charlie was able to unexpectedly go home for a brief time before he will need to go back for more treatment for leukemia. Continue to keep Charlie the CCR family in your prayers!
  • We continue to pray for Siri, Bad Boy, and Hipster as they recover from injuries/surgeries

– Pumpkin Spice

Posted on

12/16/19: Thundersacked

Location: Westeros

Conditions: 50s, Wet, and Thundrous

QIC: Pumpkin Spice

PAX: BNB, Crablegs, Crawlspace, DFrost, Drago, Hambone, Harvey Updike, Pop-A-Lock, Reveille, Siri, Vector

THE THANG

Warmorama :

The PAX moseyed their way behind the school for some WOR:

  • SSH x 15
  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 10

It was after the WOR that the rain really started pouring. We then moseyed our way to the traffic circle for the main event. The theme of this workout was to increase attendance at #Atlantis, the finest AO in the land of the Nations. It is but a Hop, Skip, and a Jump away from #Westeros, so there’s no good reason not to start posting there. Am i right? Thus, the workout went as so:

  • Start by the covered area by the building entrance in the traffic circle
  • Travel around the circle to the sidewalk
  • Perform 25 Merkins
  • Travel down the sidewalk to the other side of the traffic circle
  • Perform 25 Merkins
  • Travel back to the starting point
  • Perform 25 Big Boy Sit-ups
  • Rinse and repeat with the other traveling exercises

The three traveling exercises were as follows:

  • Side Travel Hop
  • High Skip
  • Broad Jump

Once all PAX were done with their three rounds of traveling, 150 Merkins, and 75 BBSUs, the PAX went for a long mosey and ended at the playground, where they partnered up. One PAX did 10 Pull-ups, while the other waited and did Iron Mikes. Flapjack until both have done 30 Pull-ups. Unfortunately, YHC only got through 20 Pull-ups before a decidedly large bolt of lightening struck but a mile or so from the AO. Thus, we were thundersacked and had to mosey back to the shovelflag to close things out for safety.

MOLESKIN

  • Crawlspace and Hambone didn’t seem to care about the traveling exercises — we modified the Side Travel Hop (by facing forward) in their honor to avoid people doing Karaoke instead. Similar mishaps were seen with the broad jumping, with a jump-step-step-step approach seen more common than not. I’ve been known to call this the Mule Jump.
  • Riverdawg has an excellent and apropos quote (among many) we should all learn to live by in our workouts — Do the exercises “As fast as you can, not as fast as you can’t.” Form matters gents, that goes for all of us.

BULLHORN

  • The COT was foreshortened due to the Thundersack, so no BH for today. See you all at #Atlantis on Thursday!

– Pumpkin Spice

Posted on

12/12/19: Broad BOMBS

Location: Atlantis

Conditions: High 20’s

QIC: Pumpkin Spice

PAX: Crablegs, Wilbur (WL from Kingsport)

THE THANG

Warmorama

The brave HIM who united at Atlantis whilst others farsacked galore took off after a brief disclaimer into the dark loop around the field. A strange — but not atypical Atlantis happening — occurred on the mosey as we witnessed a car pull up and two people inside get some spooning in in the gloom. I wonder if this was Lunch Lady? He’s been known for his affinity for such practices (and was sadly missed, as is always the case in his absence).

Exercises for the WOR included:

  • SSH x 15
  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

The Main Event

The PAX moseyed to the long sidewalk that parallels the main entrance and received their instructions for Broad BOMBS.

  • PAX would Lieutenant Broad Jump up to the first telephone pole (~70 yards), then AYG sprint to the last telephone pole (~70 more yards)
  • Once at then of the sidewalk, a single exercise was performed for a pre-determined number of reps
  • Then PAX would Bernie back to the very start
  • Then PAX would do 10 more of the exercise for that round
  • Rinse and repeat these steps for all exercises, which included:
    • 25 Burpees
    • 50 Overhead Claps
    • 75 Merkins
    • 100 Big Boy Situps
    • 125 Squats (shortened to 50 for time)

The PAX then made their way back to the Shovelflag for the COR and NOR and COT.

MOLESKIN and BULLHORN

  • We enjoyed having Wilbur out to join us. He is in town due to his mother being in the hospital here in Nashville, and our prayers go out to him and his family
  • More PAX need to take their DRP and keep Atlantis popping like the days of yore (i.e. Swaggy P). Let’s get out there gents!

– Pumpkin Spice

Posted on

11/7/19: Fit-ish

 

Location: Atlantis

Conditions: 50s and drizzling

QIC: Pumpkin Spice

PAX: Crablegs, Lunch Lady, Pop-a-Lock, TK, Toothless

Today’s workout was a taste of the upcoming “Fittest Competition” facing the best Middle Tennessee has to offer in the way of High Impact Men.

THE THANG

The PAX made their way around the big loop, as is customary for a typical Atlantis Q. This was followed by some WOR in the dry refuge of the Pizza Hut.

Warmorama :

  • SSH x 15
  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

Following the WOR, the PAX immediately jumped into a Hand-release Burpee Apocalypse. 10… 9… 8… you get the picture. The PAX really enjoyed this one.

We then went for a mosey taking the long loop around Atlantis.

Next up was 100 yards of Bear Crawls. It was 60% of the way through this that YHC realized his bum shoulder still has a great deal of recovering to do in order to crawl like the days of yore. The PAX then Broad Jumped their way back the other 100 yards.

Then a second long loop mosey.

Next were 100 yards of high skips, followed by 100 yards of reverse high skips.

The PAX then moseyed their way to the Pizza Hut. We did 50 dips, then ring around the Mary. Exercises included:

  • Box Cutters
  • Cutter Boxes
  • Jane Fonda
  • Alabama Prom Dates
  • Flutter Kicks
  • Captain Thor
  • Crunchy Happy Flutters (this is not an exercise worth repeating, sorry Pop-a-Lock)

MOLESKIN

  • We got but a taste of the impending Fittest Competition. Hats off to the PAX who will endure this misery.
  • Bareback withdrew his HC at the 11th hour. We think he was busy crafting his impending masterpiece of a Q at Bomber tomorrow.
  • PA ghosted us with an HC no-show. We waited an extra 30 seconds, shed a tear, and moved on.
  • We reminisced the excellent Blue Ghoul workout from last week — it has been decided that Blue Mule will forever be the Nashville Halloween Q-master.

BULLHORN

  • Continue to be praying for Bad Boy, Hipster, and Shadow who are recovering from injuries
  • Be on the lookout for an all-too-rare Lunch Lady Q at Atlantis next week!

– Pumpkin Spice

Posted on

10/29/19: 1 Year Spiceaversary

Location: III Pillars

Conditions: Cool enough

QIC: Pumpkin Spice

PAX: Bareback, Bicentennial Man, Covenant Eyes, Crablegs, En Fuego, High Flyer, Hipster, Moneyshot, Princess Auroroa, Silver Medal, Toothless, Twin Peaks

THE THANG

Warmorama :

  • SSH x 15
  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

The Main Event:

The PAX made their way to the basecamp of Mt. Covenant and excitedly listened to the instructions for their impending punishment. Being my 1-year F3 anniversary, this was a SPICE themed workout. The PAX would Bernie all the way up Mt. Covenant and perform a series of exercises at the top, do a core exercise while waiting for the six to finish their exercises, then run back down to the bottom and SSH for the six before the next round starts. The exercises at the top were:

  • Round 1: 10 Squat Jumps
  • Round 2: 10 SJs, 20 Plank Jacks
  • Round 3: 10 SJs, 20 PJs, 30 Incline Merkin Hammers
    • Incline Merkin Hammers were invented for this workout. This is a partner exercise, whereby Partner A is on their six with their knees bent at a 90 degree angle. They do a variation of American Hammers while Partner B does Incline Merkins using Partner A’s knees for hand placement
  • Round 4: 10 SJs, 20 PJs, 30 IMHs, 40 Clerkins
  • Round 5*: 10 SJs, 20 PJs, 30 IMHs, 40 Cs, 50 Extenders (Gas Pumps)
    • We were running out of time, so we elected to forego the trip down and up Mt. Covenant after Round 4 and simply added on the 50 Extenders to the end of Round 4

** After Round 3, we collectively paused for some Sottek Stretches, with each Sottek brother giving us a 10 count to stretch our right quad, left quad, then both quads

The PAX then hustled back to the Shovelflag to finish it out.

MOLESKIN

  • The PAX openly expressed their excitement when we immediately charted course for Mt. Covenant. They knew the joys that awaited them.
  • Princess Aurora miraculously found the PAX in the middle of Round 1 up Mt. Covenant — how he found us, we may never know.
  • By the third trip up Mt. Covenant, the quads were burning so hot that you could smell the smoke in the air.
  • During the inaugural use of the Incline Merkin Hammer, the PAX commented on the precarious nature of the position of the Merkin partner whilst performing their part of the exercise. Thankfully no one slipped and got to know their partner in a certain undesirable kind of way.
  • On our final trip down Mt. Covenant, Moneyshot affectionately referred to the tortuous implementation of Bernies today to be more of a Bernie Madoff kind evil. He’s not wrong.
  • Hipster got tripped up on a last minute AYG to the Shovelflag and it looks like he will be on the mend for a couple of weeks with some strained muscles. Be praying for him to have a swift recovery!
  • T-claps for En Fuego with the strong tailgate coffeteria game, per usual.

BULLHORN

  • Continue to be praying for Bad Boy, who has suffered a meniscal tear and will be out for a bit. We can’t wait to have you back brother! And we look forward to some coffeteria sightings in the meantime.
  • It has been a tremendous blessing to join you HIM for the past year. T-claps to Crablegs for EHing me 1 year ago. Not only did I become more physically healthy in the past year, but I’ve grown in my self-discipline, ability to lead, and made many new friends in the process. Thank you guys for helping me grow in these and other ways this past year. It’s been a privilege to join you!

– Pumpkin Spice