Category: Bomber

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Hold On

AO: bomber
Q: Firefox
PAX: Papa Bear, DintyMoore, CubCadet, hambone
FNGs: None
COUNT: 5
CONDITIONS: Moist

WARMUP: Light mosey up to the clubhouse

THE THANG: With a balky knee, YHC put together a workout devoid of jumping, lunges, and running (except for a couple short moseys between locations), incorporating a lot of static holds and hanging exercises to a playlist featuring songs with “Hold” in the title.

Thang 1: Plank to the Alabama Shakes “Hold On”

Thank 2: PAX partnered up. 1 PAX held a static hold position while the other performed 10 reps of an exercise and then alternated. Partners performed each exercise 3x.

1. Hold: Table Top (or high bridge); Exercise: Table Top alternating toe touches (10x each side)
2. Hold: Superman; Exercise: Hand Release Merkins
3. Hold: Hollow Body Hold; Exercise: WWIs
4. Hold: Reverse Plank; Exercise: Reverse Plank leg raises (10x each side)
5. Hold: High Plank; Exercise: Plank with leg raises (10x each side)

Thang 3: Mosey down to the playground, then OYO:

1. 10x Hanging Leg Lifts, 20x Merkins, 30x Plank Jacks – 3 total circuits
2. 10x Hanging Knee Crunches, 20x Dips, 30x Mountain Climbers (each side is 1/2) – 2 total circuits
3. 10x Pull-Ups, 20x Candlesticks/Butt-Ups, 30x Buzzsaw Planks – 1 circuit

Mary: Dealer’s Choice
– Freddie Mercury’s
– LBCs
– Flutter Kicks
– Heel Touches

ANNOUNCEMENTS:
– Hunger Games
– Hendersonville Launch
– Paintrain
– Symphony tickets
– All the things (check the calendar)

COT: Everyone shared a moment of gratitude or reflection

Always an honor and joy to lead. Also, apologies that the Respect : No-Respect ratio was not in favor of the Respect cohort, CubCadet.

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Crazy 8s

AO: bomber
Q: DintyMoore
PAX: Firefox, Vector, Cream Cheese, CubCadet, DintyMoore, Papa Bear, Pep, Tim the Toolman, Wet Wipes, sooner, porcelain
FNGs: None
COUNT: 11
CONDITIONS: Cool :sunglasses:

WARMUP: Jog around AO, SSHs, LBACs, Good Mornings, 20 each Mike Tyson Push-ups, Incline Merkins, Dips, Step-Ups

THE THANG: PAX chose playlist B for baseball walk up songs, then we ran to SP Elementary

Partner DORA
100 Hand Release Merkins
200 Reverse Lunges
300 Freddy Mercuries
200 American Hammers

Return to Start and complete 2:06 plank for #plankpril challenge

MOLESKINE: Ever grateful for this community that shows grace and understanding during tough times, even in small things, to help lift up vs. tear down.

ANNOUNCEMENTS:
HC to UFC 300 w/ Chunks in Hendersonville tomorrow evening.

COT: Always a pleasure to lead

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Freed (for all) to Lead

AO: bomber
Q: hambone , Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
PAX: Chunks, CubCadet, Vector, Sherlock, Pep, Firefox, Tim the Toolman, Papa Bear, Puzzlah
FNGs: None
COUNT: 10
CONDITIONS: Lonely

WARMUP: Concerned about the AOQ, the pax decided to head out towards casa de Scouten at 5:30. The slight mosey is just what everyone needed to get the blood flowing. Upon arrival, the pax noticed that 1) the houses was dark and 2) it was quiet. Fearing death / an angry M, Chunks opted not to ring the doorbell and instead we moseyed back to the startex.

THE THANG: Ever the positive influence, hambone decided to get the men moving around and routed everyone to the front of the community center with a circle up and chat.

F3 is about leadership, and with all of the accomplished men in the pax, leadership was not hard to find. With a (roughly) 5 minutes per mini-Q, each man was to take his turn leading the crew. Y’know how people would make up stories at camp with a few sentences and pass to the next man? It was gonna be like that except with less maturity.

hambone decided that the men needed to head away from the AO and took his 5(ish) minutes to move a quiet side street. The men proceeded to do “threes” with burpees at each end.

Chunks took the men back to BBQ and proceed to honor DintyMoore with BOMBS. YHC then fired Chunks.

Firefox took us back to the community center and proceeded to lead us in some bench work. Ever jealous of FF’s athleticism, YHC fired FF.

Puzzlah allowed some stretching, but then immediately took us to the hill and threatened to run. Thanks fully it was limited to bear crawls and squats. Since YHC wasn’t wearing gloves, YHC fired Puzzlah.

Understanding that hambone was being biased towards the younger crowd, the reins were turned over to Tim the Toolman who ran us back to the playground for a round of 30, 25, 15, 10 on squats, dips, burpees, pull ups. Thanks, TM–you’re now fired.

Vector, taking early offense at being snubbed because of his advanced age, opted to make the pax run again and honor t-cell with some DIDS except with ridiculous rep counts. DIDS without t-cell? You’re fired, Vector.

CubCadet, Papa Bear, Pep, and Sherlock took us out with some Mary. Truth be told, YHC was a little bit afraid of handing the reigns over to CubCadet because of his propensity for difficult ab work. YHC was confirmed with the 50 IC flutterkicks (wtf). I also want it noted that we didn’t get to Sherlock who is younger and better looking than some of the guys that went first.

MOLESKINE: The mission of F3 is to plant, grow, and service small men’s workout groups for the invigoration of male community leadership. When unfavorable circumstances hit, we will always be prepared to lead. We are not perfect and no man is an island. When circumstances hit a brother, we will always step in and push forward.

5 * 9 is 45, so theoretically 9 men should have gotten their shot. With a late start, a quick trip through the neighborhood, and YHC hogging 5 minutes and 45 seconds, not every man got his full shot. That said, it should be acknowledged that I helped us avoid the 100+ burpee buy in from Pep

ANNOUNCEMENTS: Go enjoy Chunks’ meat next weekend.

COT: Prayers and celebration for the birth of a granddaughter for Papa Bear, and prayers for the health of our brothers.

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Ashanti at Sunrise

AO: bomber
Q: Pole Dancer
PAX: DintyMoore, Siri, hambone, Puzzlah, Sherlock, Tim the TOOLMAN, Wet Wipes, CubCadet, Vector
FNGs: None
COUNT: 10
CONDITIONS: Crisp and Clear

WARMUP: Mosey to the North Course, active warmups on the way back

THE THANG: Deck of Death!

Burpees for Spades
Merkins for Clubs
Double Crunches for Diamonds
Lunges for Hearts

Aces & Jokers were a 60 second plank hold and loop around the lot

ANNOUNCEMENTS: Plank challenge coming up in April

COT: Prayers for consistency and determination

Playlist: https://open.spotify.com/playlist/7bKgtfP7ItR4g1uWBtlXXg?si=02dbc2ab228a46bb

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Birthday #1s for My 54th

AO: bomber
Q: Vector
PAX: Black Lung, Cream Cheese, DintyMoore, Sherlock, Pep, Papa Bear, CubCadet, Chunks, Tim the Toolman, t-cell, Recharge, Focker, Spinal Tap
FNGs: None
COUNT: 14
So, YHC turned 54 last week (What? I don’t look that old? Oh, stop with all the complements, you . . . ), so time once again for a Birthday Q. Today’s theme, blatantly stolen from a Hi-Viz Q a few years back, was #1 songs from my birthdays of days past.

CONDITIONS: 50s, light breeze – perfect for everyone except Focker who stated at coffeeteria how much he loves the mid-summer, 90s and high humidity workout. And he was serious . . .

PLAYLIST:
1970 (True Day of Birth #1) – Bridge Over Troubled Water – Simon & Garfunkel [NOTE: not the best workout song, bit of a downer, but that’s my true birthday #1]
1978 (8th Bday) Night Fever – Bee Gees
1980 (10th Bday) Crazy Little Thing Called Love – Queen
1983 (13th Bday) Billie Jean – Michael Jackson
1984 (14th Bday) Jump – Van Halen
1988 (18th Bday) Never Gonna Give You Up – Rick Astley
1993 (23rd Bday) The Sign – Ace of Base
1997 (27th Bday) Wannabe – The Spice Girls
2003 (33rd Bday) In da Club – 50 Cent
2012 (42nd Bday) We are Young – fun.
2013 (43rd Bday) Happy – Pharrell Williams
2019 (49th Bday) Sucker – Jonas Brothers

WARMUP:
54 SSH as per Vector Bday tradition
LBAC x 12
Seal Claps x 12
Overhead Press x 12
RLBAC x 12
WMH x 10 OHO
Good Mornings x 10 OHO

THE THANG:
#1: Mosey to playground – 54s
5 exercises x 4 sets with Rec Center run in between each set.
50 Squats
40 Incline merkins
30 Big boy sit ups
20 Lunges
10 Pull ups
(Kudos to Black Lung for ensuring correct forms were followed)

#2: 54 sprint – 5 burpees, run up hill, 4 burpees

#3: DIDs: 18 each of Dips, Incline merkins, Decline merkins (18 x 3 = 54 . . . ’cause math!)

Mary with flutter kicks, boxcutters and some god awful exercise from Focker called Seal Crunches . . . form was definitely varied across the circle on those

ANNOUNCEMENTS:
– Thanks for Black Lung’s M with a new job
– bluemule beer event – check Slack (like literally EVERY single channel)
– Murder Mile next week at Green Machine

COT: Moment to take in the day and then thanks to the HIM who continue to push me and make me feel much younger than 54. I did appreciate hearing that many were gassed by the workout, with the highest praise coming from t-cell: “This is a workout that Vector would complain about if he wasn’t Q.” Well said, my friend. Well said. SYITG, Vector

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Firehydrants are not easy at 300 count

AO: bomber
Q: Pep
PAX: Puzzlah, Papa Bear, Chunks, Right Said, Pep, Einstein, Mall cop, snowden
FNGs: 2 Mall cop, snowden
COUNT: 8
CONDITIONS: drizzly but warm-ish

WARMUP:
– little baby arm circles : 15
– reverse little baby arm circles : 15
– seal claps: 15
– imperial walkers: 15

THE THANG:
dora
– run to Mercedes (do not touch the honey pot)
– exercises
– burpee: 100
– american hammer: 200
– firehydrants: 300
– dips: 200

ANNOUNCEMENTS:
– beer tasting at Blue Mule’s
– plank+april coming

COT:
– papa bear’s niece had a premature baby that passed

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Bomber, Friendly or Intimate (depends on who you ask)

AO: bomber
Q: CubCadet
PAX: Crawlspace, CubCadet, hambone, Wet Wipes, Pep, sooner, Papa Bear, Blueprint
FNGs: None
COUNT: 8, yes rather light for Bomber
CONDITIONS: 56, sort of damp

WARMUP: Normal stuff plus 90 second merkin to failure. Entertainment provided by mumble chatter about ‘aiming’ problems.

THE THANG: Ran as a group to Richland Park pavilion. Three sets of:
– 30 ski jumpers
– 25 dips on picnic table
– 20 lateral lunges
– 15 incline merkins
– 10 box jumps onto table (bench or top)
– Lap around the library / pavilion in between

Release run back to start. (Total run ~ 2.1 miles). Hold plank or peoples’ chair.

Wrapped it up with 50 4 count flutters.

MOLESKINE: Missed a lot of the Bomber regulars this morning, including our AOQ DintyMoore who I learned this week has quite the reputation as a bowling coach. Hope it went well with thebuffalo Overheard “I miss it when Vector is here for our runs” and “this is a good playlist, CubCadet” (recycled from a 2021 St. Patty’s Day titan workout)

ANNOUNCEMENTS: Not much, check slack. I hear is loaded with useful information.

COT: Safe travels and a chance to recharge for those going on break. Prayers to make us better leaders and men. Thanks for the chance to be with you today. You inspire me to be better.

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The One in the Rain

AO: bomber
Q: Wolfpack
PAX: Tim the Toolman, Crawlspace, DintyMoore, Firefox, Papa Bear, Pep, Right Said, Vector
FNGs: None
COUNT: 9
CONDITIONS: You can only get wet once

WARMUP: Mosey to upper parking lot. BAC, BAC BACs, Imperial Walkers, WMH.

THE THANG:

Thang 1:
Four Corners (Was going to do a triangle, but that parking lot was so perfectly square decided to go with that and add an extra set)

Perform the exercise and run to the next corner making your way around the square. 7 rounds in total.

R1: Burpees, 7 reps at each corner
R2: Flutter Kicks, 14 reps at each corner
R3: Merkins, 21 reps at each corner
R4: Squats, 28 reps at each corner
R5: Carolina Dry Docks, 21 reps at each corner
R6: WW1, 14 reps at each corner
R7: Iron Mikes, 7 reps at each corner.

Thang 2:
3 sets of Bear Crawls from the community center, up the stairs to the upper parking lot

Mary:
Plankapalooza
20 seconds high plank
20 seconds low plank
15 seconds high plank
15 second low plank
10 seconds high plank
10 seconds low plank
5 seconds high plank
5 seconds low plank

MOLESKINE:
It may have been uncomfortable to roll around in the wet and and bear crawl up a waterfall, but a reminder that it’s good to go out of our comfort zones and test ourselves from time to time. Great work Pax!

ANNOUNCEMENTS:
Bring your kid to workout day next Tuesday at the knoll. DM me if you have any questions.

Biscuit run tomorrow.

Murder mile March 28 at GreenMachine

COT: silent reflection for all prayers both said and unsaid.

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Gutenberg

AO: bomber
Q: Grape
PAX: Avalanche, Black Lung, Pep, Vector, Cream Cheese, Right Said, Crawlspace, Firefox, CubCadet, Tim the Toolman, Michelin Man, DintyMoore, Sherlock
FNGs: None
COUNT: 14
CONDITIONS: as Crawlspace said, this is the one month per year of perfection

WARMUP: 20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG: Mosey for a bit on the greenway

Flower

Jack Webb to 8 then back down

2/23/1455 the first Gutenberg Bible was printed, so we went to church

Mosey to church number 1
10 Burpees
Mosey to church number 2
10 Burpees
Mosey to playground
10 Burpees

Sets of 55 reps with 5 pull-ups in between

B- BBSU
I- Irkins
B- Bobby Hurleys
L- Lt. Dans
E- elbows to knees (mountain climbers)

MOLESKINE: thanks for letting me lead this morning! Good work out there!

ANNOUNCEMENTS: Biscuit run, Plankpril

COT: Mental, physical, and emotional health of our communities and families

:grapes:

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Anterior Mid Cingulate Cortex

AO: bomber
Q: Chunks
PAX: Crawlspace, hambone, Sherlock, Hair Band, CubCadet, Michelin Man, Tim the Toolman, Focker, Vector, Papa Bear, Firefox, Right Said, Wet Wipes, DintyMoore, Pep, 8 Ballz
FNGs: 1 8 Ballz
COUNT: 17
CONDITIONS: Brisk but Nice

WARMUP: Not today!

THE THANG:
Today’s goal was to grow our Anterior Mid Cingulate Cortex by doing hard things to accelerate our tenacity.

10 Burpee Buy In
Mosey to rock circle on the greenway
9 Burpees
Mosey back to parking lot with the abandoned Mercedes
8 Burpees
Boo Boo Bear Crawl to first island with left leg up
Boo Boo Bear Crawl to next island with right leg up
Mosey back to starting island
7 Burpees
Mosey to rock circle on the greenway
6 Burpees
Mosey back to parking lot with the abandoned Mercedes
Peter Parker/Alligator Merkins to first island
LT Dan Broad Jumps to next island
Mosey back to starting island
5 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
3 Burpees
Lunge Walk to last island
Mosey back to starting Island
3 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
5 Burpees
Squat shuffle left foot first to first island
Squat shuffle right foot first to next island
Mosey back to starting Island
6 Burpees
Mosey to Startex
7 Burpees
8 Burpees
9 Burpees
10 Burpees
20 LBCs
30 secs of flutter kicks

MOLESKINE:
Always an honor to lead at any AO, but this being my first time to Q at the illustrious Bomber was special. Hope everyone had a good time and grew their aMCC.

Welcome to 8 Ballz!
ANNOUNCEMENTS:
Brew Ruck 2/17/24 check slack or connect with Red Skull
@papabear needs some helpers to move a few pieces of furniture tomorrow at 9 am.
COT:
Prayers for @cowboy and family
Prayers for mental health. Don’t suffer in silence. Seek out others to talk to. We are not meant to do this thing called life alone.