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.


Bomber 6-18-2021: Making Faces

17 HIM came out to the gloom to make some faces.  In recognition of the long time during the pandemic when we didn’t see many faces but just a bunch of masks, YHC thought we’d workout to a “face” themed Q.  As usual, the playlist was weeks in the making . . . the workout, not so much.

Playlist:  Songs with Facial Features Prominently Featured (and no, all of these aren’t from, like 40 years ago . . . but some are.  They’re good tunes, so expand your music library, folks)

Eyes Without a Face – Billy Idol
Lips Like Sugar – Echo and the Bunnymen
Tongue Tied – Grouplove
World in My Eyes – Depeche Mode
Can’t Feel My Face – The Weeknd
Mouth – Bush
Blood Makes Noise (Ringing in My Ears) – Suzanne Vega
Over My Head – The Fray
Private Eyes – Hall & Oates
Head Like a Hole – Nine Inch Nails

PAX:  Chowdah, Crablegs, Crawlspace, Cub Cadet, Firefox, Hardcover (FNG), McAfee,  Michelin Man, Minus 3, Natural Ice, Right Said Fred, Siri, Solo Cup, Spinal Tap, T-cell, Weezer (Willy Lohman from Memphis), & Vector (QIC),

Conditions:   mid-70s. Not too humid.

Disclaimer given and then mosey up to the McCabe Circle:

“Eye #1”

  • Warm-o-rama:   LBAC x 15, Seal Claps x 15, RLBAC x 15, Willy Mays Hayes x 15 OHO, Good Mornings x 10,  SSH x 15
  • Circle O’ Merkins: Start with 1 merkin, add by 1 as we go around circle; once gets to Q, start counting down with 1 less per PAX


Get in groups of 3.  1 PAX starts at point 1 with squats, 2nd PAX at point 2 with WWIs, 3rd PAX at point 3 with Burpees. PAX 1 completes 50 squats and then tags partner at station 2, who moves to station 3. Round until all have completed all 3 stations.  Conveniently creates a nice triangular “nose” for our face.

“Smiling Mouth”

Two stations, from one end of path along driving range from stop sign to stop sign.  Sevens with Lt. Dan’s at East end of path, Plank Jacks at West end. Run back and forth, in a nice “smiley face” path.

“Eye #2”

Mosey to circle in front of rec center.

  • Squat relay: PAX perform squats (or jump squats or air chair or whatever we felt in the moment) while 1 runs the circle
  • Mary:  A range of exciting exercises like Flutter Kicks, LBCs, Boxcutters, J-Lo’s, and the ever so interesting Crablegs Tantric Pickle Pounders (clearly, some pickles don’t punt in as many steps as the HIM from Florida)


  • Welcome FNG Hardcover, a friend of Spinal Tap, who teaches Bible Studies at Belmont, wife is a librarian. Also to Weezer, visiting from Memphis.
  • Tonight is the night:  Campout at Cub Cadet’s Place, under the stars, on the river.  Truly an awesome location. Come for the company, the conversation, the bourbon, the BBQ, the beers.  Cubbie states he’ll lead a workout at 0600 — YHC is a bit worried about the risk for splashing merlot among the PAX.
  • Q spots are open for Bomber — hit up Michelin Man.  After today’s shambolic Q, hopefully you realize anyone can lead.
  • We ended with an F3 standard that had to go away during the pandemic – the Ball of Men. The last one held at Bomber was during my 50th birthday Q the first week of March. At the time, my life was spiraling into what was coming ahead and the stress of what we were all about to face overwhelmed me.  It was an honor to be the Q to bring the BOM back to Bomber.  Thanks to all of you for pushing me to be a better person each and every day. #ISI

Footnote: while the intent of the layout of the workout was to draw a face, it didn’t quite look so accurate in the end:



11 June 2021

11 June 2021
D Day + 28,129

TEMP : 72
GLOOM : Soupy

PAX : Rat, Trinuh, Too Tall, Foxtrot, High Flyer, Pedialyte, Topanga, W4AG, A/R, Razorback, The Jeweler, Bagger Vance, PREVAC



SSH x 13 IC
High Knees
Butt Kickers
Imperial Walkers
IT Band Stretch (L/R)
All IC X 10

Mosey big loop (Hogan, Trousdale, Bud Loop)

Circle back up, WOD explained, Count off 1s & 2s.
1s Run Big Loop
2s Do Work
Then Flap Jack



6 Rounds
24 Squats
24 Merkins
24 Walking Lunges
Run 400M


High Plank while YHC reads Army SSGT. Edward Loredo’s quick bio (attached).

Flutter Kicks (Iron Cross) x 24 IC
Alternating Shoulder Taps x 24 IC
Pistol LBC x 24 IC
Beast R/L x 6 IC



Army Staff Sgt. Edward Loredo died June 24, 2010 serving during Operation Enduring Freedom. Loredo, 34, of Houston, TX; assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne, Fort Bragg, NC; died June 24 in Jelewar, Afghanistan, when insurgents attacked his unit with an IED.
Loredo had previously served in Iraq. He died during combat in Afghanistan, just one day short of his 35th birthday and just weeks before he was to finish his tour in the Middle East.
He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

Too Tall led us out in The Lord’s Prayer


The Jeweler’s sister looking for a new teaching job in B’ham.


Our Country

Summer Traveling Mercies



Purple Cow 2021/6/7 – Golden Horseshoe

PAX: House on the Praire, Merida, Olan Mills, Wedding Singer, Ponzi, Ginger,  Faulkner, Nurse.Ratched, Not-a-Sport, Penny Loafers

QIC: Boone’s Farm

Conditions: a bit muggy until the sprinkling started


Mosey to BHS track

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10
  • Shoulder Presses x10
  • Michael Phelps x10


  • Lap 1 around track
  • 20 merkins, lap 2
  • 20 merkins, 20 storm squats, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 5
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes (1 is 1 rep), lap 6
  • 20 storm squats, 20 dry docks, 20 WWI, 20 Iron Mikes, lap 7
  • 20 dry docks, 20 WWI, 20 Iron Mikes, lap 8
  • 20 WWI, 20 Iron Mikes, lap 9
  • 20 Iron Mikes, lap 10

Great effort by all this morning. House on the prairie was about 1/8 of lap from finishing in the 33 minute time limit.

Always an honor,


Racetrack 2021/6/2 – Focus on the Form

PAX: Penny Loafers, Wedding Singer, Olan Mills, Not a Sport, Nurse.Rachet, Merida, Black Widow

QIC: Boone’s Farm

Since we were going to be in parking deck anyhow, YHC decided to meet there to start.  Disclaimer


  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • Squats x10


Mosey to up stairs to level 5 across, then back down stairs to level 1 up to bottom of ramp to level 2

Upper Body

  • Merkins x20
  • Dry Docks x20
  • Werkins x20
  • backpedal up ramp
  • sprint straightaway together

at level 2

Lower Body

  • Jump Squats x20
  • Iron Mikes x20
  • Mountain Climbers x20
  • repeat backpedal and sprint on next level

at level 3


  • LBC x20 IC
  • American Hammers x20
  • Flutter Kicks x20
  • repeat backpedal and sprint on next level

RnR thru 3 rotations of each exercise going down stairs at level 5 back to bottom.  After third round, mosey back down ramps, sprinting the straightaways back to start

Attempt to superset large muscle groups for extra burn along with sprints for extra intensity.  I don’t know about anyone else but it worked on me, particularly after Murph on Monday.

Always an honor to lead.


Muggy at Sir E

PAX: Pedialyte, Yard Sale, Too Tall, Bishop (FNG), AOL, Rug Doctor, Uncle Jerry, Dupree, CCR, PSL, Big Stick

QIC: Floppy Disk

First off, happy May 4th! Today was… humid. 75 degrees with a 71 degree dew point. Lots of sweat. 12 manly men shrugged off the Severe T-storm watch and got to work at 5:30:30. ¾ of the church loop moseyed then straight into some warmup.

WoR (all IC)
SSH x30
BaC F x10
BaC R x10
Arm stretch (10 seconds each arm)
IT Band stretch (10 seconds each leg)
Good morns x10
Willie Mays x10


Mosey to the playground. Perform 3 sets of:

10x pull-ups
15x merks (regular, incline, decline)
20x dips

Mosey to the front hill and stop to wait for late FNG (Bishop). Fast run to top of hill. Lt. Dan across the parking lot in front of the big house, then Lt. Dan back.

Mosey to the gravel hill. Fast run up the hill to the parking stalls. In each stall perform 3x atomic merks and 3x Carolina dry-docks. Lateral bear crawl to next stall. This was hard. Mosey back to the bottom of the gravel hill. Fast run up the hill to the parking lot. 10x atomic merks and 10x Carolina dry-docks.

Mosey to the bottom of the split road. Fast run up the split road. 10x atomic merks and 10x Carolina dry-docks.

Mosey back to the bottom of the big hill. Fast-ish run up the big hill to the big lot. 10x atomic merks and 10x Carolina dry-docks. Wait for the 6, then 10x merks and 10x Carolina dry-docks.

Indian-ish run back to the church for about 3 minutes of Mary.

30x IC Flutter Kicks
50x heel touches
25x hands to sky
2 good morns

Today was pretty brutal. It was tough to recover and we did over 2 miles of hard running. Felt good to get through it. We wrapped up just before the storm blew in. Prayers for Dupree’s daughter, Abigail, who was just diagnosed with Hashimoto’s disease. Great to welcome FNG Bishop, a friend of Rug Dr and AOL. He is a local pastor and went above and beyond by closing us out this morning.

Floppy D