PAX: Toga, Blackwidow, DoubleCheck, Umbrella, Offshore, House on the Praire, Venus, Red Skull, Not a Sport, Wedding Singer
QIC: Boone’s Farm
Conditions: Perfect
WOR:
Mosey to BHS football field, 1 lap around track
SSH x20
LBAC x10 F/R
Squats x10
Air Presses x10
Merkins x10
Scorpion
Thang:
Line up on back of end zone:
10 squat jumps,
40 yard sprint
19 merkins
40 yard sprint
19 LBC
40 yard sprint
repeat x3 substituting for LBC American Hammers, Flutters IC, APD
run 1 lap
RnRx3
Mosey back to parking lot
Great effort by all this morning. Prayers for healing for Wedding Singer’s wife’s cousin in hospice for mercy and peace for him and family. Praise for Umbrella’s niece health. Appreciate y’all helping me celebrate my 40th. Appreciate y’all
‘Twas a beautiful Friday morning for YHC’s long-awaited return to Bomber, and, for 12.1 PAX, two miles of shuttle runs seemed the most appropriate way to celebrate.
Count off in 5s then quick mosey down to playground to explain the 5 x 5 x 5. 5 stations, 5 reps of each exercise followed by suicides escalating shuttle runs with 5 touch points. Rotate stations after 5 minutes. Stations are
Hand Release Merkins
Pull-Ups
Carolina Dry Docks
Irons Mikes (5 ea side)
Ab “Swingouts” (ab rollout using swingset)
Mosey back to flag for Mary:
“Liftmasters” x 10 ea side (on six with right leg extended, left foot crossed over knee as if preparing to stretch left glute, raise right leg as high as possible)
Partner up for Six Inches and Leg Lift Overs (taking name suggestions). P1 extends legs to hold six inches while P2 extends legs to one side of P1’s feet and lifts over to other side for 10 reps each side. Flapjack. RnR.
People’s Chair until time
COT/BOM
MOLESKINE:
Good to be back in the saddle after a long layoff due to injury and rehab. Thanks for shuttling your way to fitness.
BULLHORN:
TAPs for Quinns, the Parents Hartley, Mrs. Saling, and mental health.
Cub Cadet Campfest this Friday, Oct 22. See slack for details.
3 HIM (+ 4 runners) got after it on a Saturday morning and posted for a mildly creative beatdown that was (prior to 0600 hours) completely unplanned.
PAX: Breadsticks, Zalinsky (WL from The Rock aka Rock Hill AO)
Runners: Black Lung, Cowboy, Deep Dish, Michelin Man
QIC: Cunning Linguist
Gloom Factor: Mild. Low dew point and a temp of 65 degrees made for rather exquisite weather conditions.
INTRO: YHC arrived about 10 minutes early and found traveling salesman Zalinsky from Rock Hill in town for a wedding. Breadsticks and others appeared in time for the 0600 kickoff.
At 0600, YHC gave a condensed version of the Disclaimer and then set off on a Mosey to the Gale Lane Community Park for our Warm-O-Rama.
WOR: 15 x SSH 10 x LBAC 10 x rLBAC 10 x Imperial Walkers 10 x Hillbillies 10 x Good Mornings OYO 12 x SnL Squats
Given that there was exactly 3 of us, we performed a modified DORA for THANG 1 (and thanks to Zelinksy for the creative input on this one)
THANG 1: DORA 1-2-3 Partnered up as a trio 150 x Merkins 300 x LBCs 450 x Squats Between each movement, mosey to halfway point around the loop where one person did LBCs (uncounted) and the previous LBC person would then run the reminder of the loop.
Upon completion, countdown from 30-1 was called out, then we moseyed back to STARTEX for THANG 2.
THANG 2: Real American/Merkin Routine YHC grabbed his phone from his ride and played Rick Derringer’s classic “Real American” During Verse 1, Overhead Press AMRAP During Chorus 1, Real Merkins AMRAP During Verse 2, Windmills AMRAP During Chorus 2, Real Merkins AMRAP
Another 30 second countdown, then mosey to the corner of the park nearest the intersection of 12th Ave S and Kirkwood for THANG 3.
THANG 3: Simple Sprints One PAX run from the bridge to end of the path where the walkway does a zig-zag/switchback. The other 2 perform Lt. Dans while waiting their turn. End when all 3 have their turn to sprint.
At long last, a sprint to STARTEX where we had approximately 5 minutes to spare and witnessed the runners returning just in time to join us for MARY.
MARY: All IC 10 x LBCs 10 x Happy Crunchy Frogs 10 x American Hammers 10 x Freddie Mercury 10 x Alternating Heel Taps 10 x Alabama Prom Dates 10 x Flutter Kicks
COT/BOM
MOLESKINE: Always an honor to lead, and as usual, the Men of Stonewall put in a fantastic effort this AM. Thank you for letting me take point for an hour!
Welcome to F3 Nashville, brother Zalinsky from THE ROCK aka Rock Hill. It was a pleasure meeting you and having you in attendance today!
BULLHORN: TAPs for all families (including the Michelin Man family) that are experiencing various health challenges right now.
YHC encouraged everyone to make outreach to those who have gone “radio silent” lately.
PAX: Toga, Blackwidow, DoubleCheck, Nurse.Ratched, Faulkner, Venus
QIC: Boone’s Farm
Conditions: Perfect
WOR:
SSH x20
WMH OYO
LBAC x10 F/R
Squats x10
Thang:
Mosey to GWP around path to playground for:
5 pull-ups,
10 wrestler bridges
RnRx5
Mosey to parking lot, partner up, P1 performs exercise, P2 lap around parking lot, flapjack for combined totals (1 group of 3 50% increase in rep count):
100 squat jumps
150 merkins
200 LBC
250 Flutter-kicks (4-count)
Mosey to basketball court for gassers x2
Indigenous People’s Run back to BMS with AYG up hill
Finish with 30 sec GM
Great effort by all this morning. Prayers for healing for Faulkner’s friend with cancer.
PAX: Venus, Black Lung, Tuna, Overruled(W/L B’ham), Boone’s Farm, Hugs not Drugs, Umbrella, Wedding Singer, Olan Mills, Floppy Disk (11.2 run), Super Nova, Ponzi, Tampa Libra, Works 4 A Guy, CCR, Michelin Man, Cub Cadet, Cunning Linguist, Chowduh, High Flyer, The Jeweler, PopALock, T Cell, Siri, Steve Jobs (FNG), Ratatouille (FNG), Fishure (FNG), Ginger, Quiver, Bagger Vance, et al
General Disclaimer given, workout specific disclaimer given.
Mosey to BMB and back.
4 HIM (and 1 additional Running HIM) did that hard thing and posted for a challenging yet classic workout that was meant to highlight the importance of the fundamentals.
Gloom Factor: Virtually nonexistent with a light dusting of moisture
At 0530, YHC announced the Disclaimer and led PAX around the left-hand side of the loop and toward the lower parking lot where we deplaned for the Warm-O-Rama.
WOR:
25 x SSH 10 x LBAC 10 x rLBAC 16 x WMH 10 x Imperial Walker 15 x SnL Squat
YHC then continued on a brief mosey toward the water tower (aka the ‘Bob Ross Thing’ where we began Part 1 of The Thang.
THANG 1: DORA 1-2-3
YHC gave the history lesson for the day: this is the week of the 50th Anniversary of arguably the greatest rock album ever — ‘Who’s Next’ by The Who. Although, let’s be honest: if you actually argue with this sentiment, you probably hate puppies.
With the classic ‘Baba O’Riley’ booming from the Bluetooth speaker, YHC announced the classic Dora 1-2-3 in honor of such a classic album.
Partner 1 runs a lap around the Water Tower, Partner 2 does the following (and the Partners flip flop with each successive lap):
100 x Merkins 200 x LBCs 300 x Squats
Upon completion, Bareback gave us a 30 count
Then, YHC led his fellow HIM on over to the swings for Thang 2.
THANG 2: CM PUNKs
YHC expressed vulnerability here and admitted his love for pro wrestling. For those who have been paying attention, this is not a surprise. However, this set of PAX was less familiar with YHC’s vices (from what I could tell).
Tomorrow night, after a long 7 years away from the ring, CM Punk is (likely) returning. In honor of his return, YHC played ‘Cult of Personality’ by Living Colour (aka CM Punk’s entrance music) and we did the following OYO:
10 x Carolina Dry Docks 10 x Monkey Humpers 10 x Pickle Pounders 10 x UNKders (or ‘Down Unders,’ a pull up from under a swing)
Repeato until song completion.
Oatmeal gave us a 20 count.
Next, YHC led the PAX over to set of benches for another short THANG:
THANG 3: DIDs
YHC played an Atlantis-themed song (namely, ‘Ocean Avenue’ by Yellowcard) while PAX performed the following until song completion:
15 x Dips 10 x Incline Merkins 5 x Decline Merkins
Sooner gave us a 10 count.
With just a few minutes to spare, we then set off on a mosey to STARTEX for Mary.
MARY:
YHC put another relevant song on (‘Waterfalls’ by TLC) while leading PAX in the following:
10 x Freddie Mercury 15 x Big Boy Sit Ups 15 x LBCs 25 x Alabama Prom Dates 10 Alternating Heel Taps 1 minute Pigeon Stretch 10 x American Hammers
YHC officially called “All She Wrote” at 0615
We did that COT, and with no official announcements or prayer requests, YHC led a Prayer for Blessing and Healing, then we had on-site Coffeeteria and Fellowship with PAX.
MOLESKINE:
Always an honor to lead, gents. Thanks for having me. I think I may have overdone it today, but I found myself digging deep because of your energy this morning. I just could not let y’all down!
Temp: 62
PAX: Shocker, Shootuh, Spandex, Det Pichachu, Red Skull, Blue Mule, Olan Mills, Black Widow, BnB, VooDoo, Space Needle (Quohog), Well Water, Van Dyke (Chavez Y Chavez). Florida Man (Jorts), Half Shell, Bagger Vance
QIC: BV
Quick disclaimer, grouping up of 2 F3ers to 1 413er. All PAX grab a block. Return blocks to circle. Mosey the front loop around the buses and back to circle.
WOR :
SSH X 10 IC
IW X 10 IC
HB X 10 IC
LBAC X 6 IC (F/R)
THANG :
EVO I –
In groups of three with block in tow, each group performs
100 Block Burpees
200 Block Squats
300 Block Flutter Kix
PAX 1 run w block to Mater’s Civic and back. PAX 2&3 start on work set. Flap Jack until Reps completed.
EVO II –
Bucket Brigade
413er grab 5 gallon bucket of water. F3ers flank 413er. As a group carry bucket to far Quad. Every time water spills out there is a team penalty for entire group.
Penalty 1 – 10 Burpees
Penalty 2 – 10 Squats
Penalty 3 – Bucket transfer PAX to PAX around entirety of Quad 4.
Penalty 4 – 10 Merkins w feet on wall
Penalty 5 – Bucket transfer on 6 around traffic calming circle. PAX bear crawl in Native American run fashion.
413er returns bucket.
2 MOM
High Plank
TIME
NMM: Today’s Q was a combo of the BV classic Weight v Wait and the words of Proverbs 27:17 …
I’ve been a huge fan for a while now of pairing up or partnering the F3/413 PAX and today proved no different. Having been DR last week and missed out on the PFT admin’s by Red Skull YHC had to dig deep into the Pain Cave for this Q. The idea that we have a physical weight (the block) and a mental weight (why you’re an F3er/413er) hit home from the beginning today. I ripped that Weight v Wait concept from Rob Jones; a double above knee amputee who served as an IED searcher in the Marines. Hoping that Red Skull can expand upon this during the week of Bible study.
(YHC was struggling w the 413 names hence the other names in parenthesis.)
CCR, 11, Go Now, BnB, Red Skull, T Cell, High Flyer, Low N Brow, Movin On Up, Bagger Vance
QIC : BV
Conditions : 68 w 86% humidity and a slight northwest breeze
Mosey a bit out to Southside of stadium for
WOR
SSH, WMH, IW, Phelps
Bear crawl to utility pole
Bernie back
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
MARY :
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
TIME
NMM :
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.
BH:
New AOQs – Detention : Works for a Guy
Sir Ellington : Pedialyte
Lift up 413 Strong as they go through some Recruiting difficulties.
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
THE THANG:
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.
COP:
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
COT/BOM
MOLESKINE:
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!
BULLHORN:
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…
