Atlantis – 3.12.20 – “Bears on the Brain”

8 PAX did that hard thing and got better together while dealing with YHC’s bear fascination as of late.

PAX: Bareback, Crablegs, Dfrost, Pop-A-Lock, Pumpkin Spice, Right Said, Trapper Keeper

QIC: Cunning Linguist

Gloom Factor: Mild to non-existent. One might legitimately argue that it was ideal workout weather.

At 0529, YHC called out that One Minute Warning and then exactly one minute later, the Disclaimer was given (well, more like stumbled through, but we made it). Then, a quick mosey (into a slight mud puddle — my apologies, gents) all the way over to the farthest reaches of the lower parking lot at Atlantis for WOR.

15 x SSH
12 x LBAC
12 x rLBAC
12 x WMH
15 x SnL Squats

Next, YHC led a mosey to the near end of the parking lot for the first part of THE THANG.

Lately, all that YHC has been able to think about is “bears.” Literally. First, during the Moscow Mule workout at Westeros, we did tons of “Russian” Bear Crawls. Then, prior to the official cancellation of March Madness (now affectionately known as March Sadness),  YHC was thinking about my UCLA Bruins. And last but not least, I heard my buddy Cramer on Mad Money mention a “bear market” just last night. In other words, bears were everywhere in my mind. I had “bears on the brain,” one might say.

Because of this, our routines would likely include bear-related maneuvers, and the PAX would have to grin and –wait for it  — bear it.

I’ll be here all week, folks!

We started at the near end of the parking lot and individually performed Bear Crawls until the first lamp post.

Then, we sprinted to the second lamp post.

Next, we did Crawl Bears until the third lamp post.

Finally, we sprinted to the final lamp post. Rinse and repeat back to the start of THANG 1.

Simple, but effective.

After a brief countdown from 20-1, a mosey to the Bob Ross water tank for THANG 2.

Partner up as 1s and 2s for DORA 1-2-3.
1s run around the water tank, 2s perform:
100 x Merkins
200 x LBCs
300 x Squats
Tag in and out until completion.

With some time leftover, we took another mosey, this time to the upper parking lot (near STARTEX) for a bit of an experiment (before which, Pop-A-Lock called out “I love experiments,” or something to that effect). In fact, this was something I heard was created by our buddies at F3 Nolensville. So, we began THANG 3.

Bear Brawls
Keeping the same 1s and 2s from THANG 2, 1s get in Bear Crawl position, 2s put pressure on the shoulders of 1s for 3 rounds (and then alternating with each round).
Round 1, 50% resistance
Round 2, 75% resistance
Round 3, 100% resistance

This appeared to be well-received, as I heard some mumblechatter of approval amongst the PAX. If YHC played golf, he would likely give himself a golf clap right about now.

Then, very short mosey to STARTEX for Mary.

15 x Flutter Kicks
10 x Alabama Prom Dates
15 x Box Cutters
10 x American Hammers
12 x Freddie Mercury

At this point, it was 0615, so we called it a wrap and circled up for COT/ BOM.

Thank you to all who continue to show up when YHC is on the Q sheet. I continue to be humbled by the fact that you’d rather work out with me than ride the Peloton or go to the Y (not that there’s anything wrong with those things)!

-Thoughts and prayers were given for many folks, some of which were PAX-specific (including the Soft Shell Crab and the imminent Baby Pumpkin) and non PAX-specific.
-Congrats to Michelin Man and his M, as they had their “Training Wheel” this AM (and a Hat Tip to Bareback for the creativity).
-Let’s make a concerted effort to reach out to those who we haven’t heard from lately, as this coronavirus thing may be causing added anxiety amongst the PAX. Vector stated something similar in a recent Slack message of his, and YHC would like to second this concern.

This is your Colonel, signing off!

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


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!


  • 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!


  • 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

20s in 20 – 1/2/20

Pax: Crablegs, Defrost, High Flyer, Pumpkin Spice, and Trapper Keeper (QIC)

Gloom Factor: Not to cold and pre rain.

Disclaimer was given and off the PAX went with a little mosie around the side loop of the park and ended up at the back parking lot where we met back up with Crablegs after a parking tag exchange with his M.

Warm up:
SSHs x 20 IC
Squats x 20 IC
Good Mornings x 10 OYO
High Knees x 20 IC
Butt Kickers x 20 IC
Air Presses x 20 IC

PAX hung around the back parking lot for some 20s in 20. Same concept as 7s but augmented it to 20. The 2 exercises alternated between merkins/big boy sit ups. The starting point was at the first median where PAX started with merkins then traveled to 3rd light post to perform big boy sit ups. PAX hung around there for a majority of the time traveling betweens those to points. Work related, Pumpkin Spice had to cut out early. Indifference to time QIC shortened the last 2 rounds back to the 2nd light post so that we could complete and get back for stretching.

Total of 190 merkins and 190 big boy sit ups.

PAX headed back to shovel flag area and spent the last 3 minutes with a Crablegs inspired stretching session.

COT:                                                    Prayed for a friend of mine who has cancer. Please keep the him and his family in your prayers. Last name is Karrich.

Always a pleasure                  ~Trapper Keeper

12/12/19: Broad BOMBS

Location: Atlantis

Conditions: High 20’s

QIC: Pumpkin Spice

PAX: Crablegs, Wilbur (WL from Kingsport)



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.


  • 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

Nothing Wrong Here Officer: 12-5-19

PAX: Defrost, High Flyer, Pop-A-Lock, Pumpkin Spice, and Trapper Keeper (QIC).

Gloom Factor: Rather cold morning but not raining.

Gave disclaimer and then mosied around the back of park to the back parking lot for some warm up.

Warm Up:
LBACs × 12 IC
RLBACs × 12 IC
Overhead Claps × 12 IC
Mountain Climbers × 12 IC
Squats ×12 IC
SSHs × 12 IC

Mosied around the Bob Ross tank to the Pizza Hut shelter for the thang.

PAX started out at one corner of the shelter where 25 WW1s were completed. Then traveled via alligator merkins to the 2nd corner where 50 merkins were completed. PAX then traveled via walkimg lieutenant dans to the 3rd corner (During this time a metro police officer came over to investigate the suspicious activity going on. We asked him to join in but he declined. Maybe next time!) 3rd corner, 75 IPWs were completed, each side counting as one. PAX then crawl beared to the 4th corner where 100 squats were completed. After that, PAX broad jumped back to corner 1.

The PAX then stuck around the shelter for 50 merkins and 50 step ups, each side counted as one. This was repeated but the dropped the reps to 25 meekins and 25 step ups.

Next on to the swings where the PAX completed 25 swerkins and 25 down unders.

PAX then mosied around the front parking lot and end back at the starting point for mary.

LBCs × 25 IC
American Flutters × 25 IC
Flutter Kicks × 25 IC
J Los × 25 IC
Freddy Mercuries × 25 IC

Prayed for healing of Hipsters injury. Continued prayer for all those HIM who are injured and speed recovery.

~Trapper Keeper

Gonna Fly Now

PAX: Crablegs, Pumpkin Spice, TK, Toothless and En Fuego (QIC)

Conditions: Favorable

0530 and we see Pumpkin moseying in from the front porch.  Knock out a few SSH while we await his arrival.  Upon it, we disclaim, then YHC informs the PAX that on November 21, 1976, exactly 43 years ago to the day, Rocky opened in theatres in New York City.  The film was made on a budget of just over $1mm and went on to earn over $225mm, and set off a series of 7 more films that collectively earned 10 Academy Award nominations and 3 Oscars.  None obviously better than Rocky IV where Rocky nearly single-handedly ended the Cold War.  Today, we honor the GOAT that is Rocky Balboa with our Rocky-inspired workout.

Mosey around the loop and set up WOR in the lot under the lights.  In Rocky fashion, 12 jump ropes, 10 jabs, 10 Rocky Balboas, and 11 Butkus stretches (Rocky’s dog, looks quite similar to a Scorpion Stretch).  Total of 43 reps of WOR to represent the 43 years.  Move to the Thang:


30 minute AMRAP (As Many “Rounds” as Possible) of the following 8 circuits (for the 8 total movies), each with 24 reps, all picked due to heavy representation throughout the Rocky training montages and played to the beat of all the Rocky classics:

  • Merkins (single-hand if you can; last 3 of each round must be clerkins – as Rocky throws three clerkins in the Rocky I training montage amidst the single-hand)
  • Down-Unders – Atlantis’s way of doing a pull-up, a favorite of the Italian Stallion
  • From the swings, head to the water tank, where a 30lb ruck plate awaits for one lap around the tank (training montage I begins with Rocky running with coupons in hand)
  • Goblet squats utilizing 15lb coupon (Rocky squatting with the log)
  • Overhead presses utilizing 20lb ruck plate
  • Ivan Dragos – standing hammers utilizing 15lb coupon
  • WWIIs – Pax instructed to end with four count jab combo, props to TK, clearly not his first time delivering said combo.
  • Finish with a consistent in every training montage – the sprint.  No steps to represent Philly in Rocky I, we opt instead to sprint up the hill from the lot to Morrow Street.

After 30 minutes, we all barely answer the bell (thanks to the coupon runs around the tank) for 90 seconds of Mary – perform leg raises in cadence.  YHC instructed the PAX to imitate Rocky with only shoulder blades touching the ground – none of us obliged.

Time called and we head back for COT.  Prayers and congrats to Pumpkin with little one on the way.  Good luck to the PAX representing Nashville in the upcoming fitness contest.

Good work to all the PAX – Rocky would approve as it wasn’t an easy AMRAP.  Always great to be with the HIM of Atlantis.

En Fuego

The Playlist:

  • Gonna Fly Now – Theme from Rocky
  • Eye of the Tiger – Survivor
  • Burning Heart – Survivor
  • Hearts on Fire – John Cafferty
  • Training Montage from Rocky IV
  • No Easy Way Out – Robert Tepper
  • Living In America – James Brown




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 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)


  • 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.


  • 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

Atlantis – 09.12.19 – “Tour De Les Nations”

8 PAX did that hard thing and posted at Atlantis for an educational sightseeing adventure as they got better together.

QIC: Cunning Linguist
PAX: Crablegs, Pop-A-Lock, Pumpkin Spice, Lunch Lady, Right Said, Toothless, Trapper Keeper

Disclaimer was disclaimed at 0530 and then we embarked on a short mosey to the end of Morrow Rd for our WOR in front of Taqueria Juqulita, arguably the best Mexican restaurant in the neighborhood.


20 SSH

15 LBACs

15 rLBACs

12 WMH

10 SnL Squats

Following the WOR, we moseyed to Tennessee Ave and stopped to engage in The Thang, which YHC has affectionately dubbed the Tour De Les Nations.


Tour De Les Nations

Activity 1.
20 Merkins IC

Mosey along Tennessee Ave to 51st and stop at the intersection of 51st and Centennial Ave to point out arguably the best brewery in town for some Burp(ee)s.

Activity 2.
25 Burp(ee)s OYO

Brief mosey to The Nations Silo, arguably the most iconic landmark in the neighborhood, where YHC explained who the old man on the silo is and how he has contributed to the revitalization of The Nations.

Activity 3.
25 Squats
25 Imperial Walkers
25 Lieutenant Dans
25 Overhead Press

Mosey along Centennial, hard left onto California Ave and then left on 60th then crossover to Pennsylvania Avenue to make a pit stop outside of DFrost’s home to take a knee and pay our respects due to his new 2.0. A video shout-out arguably may have been filmed as well.

Mosey back to 61st then right turn toward the entrance to West Park

Activity 4
AYG Sprint from entrance of West Park to shovelflag.

Then, on our sixes for MARY.

15 Freddie Mercuries
20 LBCs
15 WWIs
12 Boxcutters

Proverbs 16:3 – “Commit to the LORD whatever you do, and he will establish your plans.”

This was a full 2.5 miles of Q-drenaline. I especially appreciated the motivational mumblechatter of the PAX (I am talking directly to you, Mr. A-Lock), and I was only further inspired to get out and Q more workouts!

Prayers for the healing of injuries to Pumpkin Spice, and for the 2.0s of DFrost and Porcelain

9/14 – F3 Nashville 5th Anniversary Spectacular at Stonewall. I’ll be there.

10/29 – Libeery at Fat Bottom Brewery in Les Nations. Time still TBD. Reach out to Crablegs for additional deets.

C.L. out – SYITG!

Frisbee Game Still in Need of Repair

PAX: Crablegs, Hi-Viz, T-Cell, Hipster, Pumpkin Spice, Toothless, Trapper Keeper, The Nanny, Lunch Lady, En Fuego (QIC)

Conditions: Favorable

YHC let his fellow PAX know that YHC had experienced first-hand several rather unfortunate beatdowns in recent weeks, and in the words of Rocky Top’s finest it was time to “work like heck” to ensure no more were on the horizon.  0530 arrives, we disclaim, grab a handful of frisbees from Toothless’s inventory and mosey around the park to the parking lot to set up shop for WOR.  Somewhere along the way Hi-Viz got tangled with Crablegs on some side-shuffling and arrived to WOR with a left cheek in need of healing.  We closed out WOR with some Scorpion Stretches, then began the:


Head to the Pizza Hut Pavilion, where YHC noted that there were many bad memories made in Neyland Stadium over the past 10+ years, but perhaps none more than what was experienced this past Saturday – as it’s not often your college football season ends before September.   We perform the following set in relation to Beatdown #1 -> Georgia State 38, Vols 30:

  • 3 merkins – because YHC was 3 years old the last time the Vols lost a season home opener;
  • 25 derkins – what better way to celebrate a program on the decline than some decline merkins, 25 of them to represent the fact the Vols were 25 point favorites walking into the stadium last Saturday night;
  • 82 2-count flutters – as the SEC had won 82 straight games when favored by 25 points or more; then close with
  • 40 down unders – as it represented the largest loss by an SEC team when favored by 25+ points in the last 40 seasons

After one round, it’s time to officially move on and put the Georgia State game behind us.  Back to the parking lot, where we focus on recent Beatdown #2…the Shire vs Westside Ultimate Frisbee game held several weeks back.  Things got ugly early and often for the Westside that day, and YHC decided it was officially time to practice our flying disc game.

Drill #1 – Catch & Release

  • Partner up, each pair of PAX with one frisbee, and spread about 10-15 yards apart
  • Side shuffle down the length of the lot and back, moving and passing frisbee along the way
  • Any time frisbee hits the ground, all PAX drop for 5 merkins on the way down, 7 merkins on the way back
  • 60 merkins later, YHC began to realize the recent beatdown was perhaps not an anomaly.  That’s why we head to the baseball diamond for…

Drill #2 – Distance & Accuracy

  • Divide into your Swaggy P teams, each team with a frisbee
  • First PAX steps up and gives the frisbee as big of a heave to centerfield as possible
  • Next two PAX try to drop their throws as close to initial throw as they can, as the longer the distance between the three the longer the bear crawl we were about to embark
  • 3 frisbees down, the 3 teams sprint to their respective frisbee and begin set of 10 hand release merkins, 20 WWIs, and 30 squats.  Upon completion, bear crawl to the next frisbee and R&R
  • After stopping to perform the 10/20/30 routine at all three frisbees, we’re all in and head toward the dugout, where YHC brings up recent Beatdown #3 – this week’s Killer Bs

Drill #3 – Killer B’s Frisbee Golf

  • One hole of Frisbee Golf, whereby Pumpkin Spice claimed we were looking at an approximate Par 5 from dugout we were standing by to dugout across the far diamond
  • Stay in your Swaggy P teams, each team playing the hole.  Killer B twist being after each throw, the team runs to their frisbee and before throwing again performs 10 burpees, 10 Bonnie Blairs and 10 Big Boys.  For throws 3-5, we modify for time to 5 reps of the above after each throw.  Two pars and a bogey later, we sprint back to the initial dugout, working on some long tosses to the PAX along the way.

Close it out with 90 seconds of Mary followed by COT.  YHC referenced in the COT that on this day 22 years ago Mother Theresa passed away.  A highly inspirational lady, there are many quotes you could turn to in her honor.  YHC referenced the following: “Yesterday is gone.  Tomorrow is not yet here.  We only have today – let us begin.”  We talked of the Call to Action involved in the “let us begin” – each PAX had started their day well, was time to stay strong from that point forward.  Be present. Be engaged.  Be excellent in all that you do as if working for the Lord, not for man.  Prayers for health and healing across the PAX, Pumpkin Spice specifically, and prayers for Hipster as he prepares for little man #3’s upcoming arrival.

Great work fellas – appreciate you experiencing the pain with YHC of those three recent beatdowns.  Always appreciative of the opportunity to lead

En Fuego


Journey to the lost Circuit City

Location: Atlantis

Conditions: 77F, muggy but tolerable

Spice Index: 46

QIC: Crablegs

PAX: 15 total – best showing of Atlantis every by 7

Cunning Linguist, Vector, Brown Shorts (WL), Right Said, Padre (WL), Bareback, Hi-Viz, Princess Aurora, TK, Hipster, Toothless, Bicentennial Man, En Fuego, Pumpkin Spice

PAX accepted the challenge of the Swaggy P games and showed up to Atlantis in droves.

We took a journey around the barrier reef/running trail that encircles the lost city to limber up the PAX, followed by a Warmorama consisting of SSH, LBACs, Moroccan night clubs, Imperial walkers and good mornings.


PAX grabbed a partner and prepared for a circuit as follows:

AMRAP: 1 minute of Merkins, 1 minute of partner rows (1 PAX in high plank w/ partner doing a 1 arm row of that PAX) at 30s per arm, 1 minute of ab exercise (flutters -> Hammers -> Prom dates)

Following each circuit the PAX kept the heart rate up with suicides in the parking lot with the telephone poles as their markers

  • R3und 1: all 4 poles
  • Round 2: 3 poles
  • Round 3: Bernicide – bernie suicide to the third pole and back to the shovel flag.

We finished off with some stretching, particularly of the lower back that was well challenged with today’s exercise.


  • Many thanks to all the PAX who brought Atlantis to life today. The bar has been set.
  • T Claps to PA for completing 35 trips up and down Mt Covenant to celebrate turning 35.
  • Swaggy P games are in full effect with the score showing
    • Team Fitness: 18
    • Team Fellowship: 21
    • Team Faith: 27

You can follow along with the scoring here


  • Prayers for Porcelain, M and 2.0 as delivery seems near. Look out for a meal train

– Crablegs