Category: Bomber

PAX: T-Cell, Princess Aurora, Vector, Bicentennial Man, Crawfish, High Viz, Porcelain, Ebola

QIC: En Fuego

9 PAX braved the wintry mix / Ice Storm / Snow Day elements and allowed YHC to get his Bomber VQ on.   Quick mosey through the streets of Sylvan Park followed by COP – SSH (7x); WMH (7x); Good Mornings (7x) and Scorpion Stretch (7x).  YHC mentions that not only does the week mark his 7-month F3 birthday, but that since it’s the start of the year why not get our luck right out of the gate by playing (and dominating) a good ol game of Lucky 7s.  Instead of caravaning to Tunica, however, we bring Tunica to Bomber.

The Thang:

First round of 7s at the hill from base of parking lot to stop sign at top.  Backwards run up the hill; double-up with burpees at top and bottom

Second round of 7s we head to the stairs; urkins at the top, derkins at the bottom

Third and final round of 7s we head to parking lot and bring out dealer’s choice.  PAX can choose between bear crawl, crawl bear, duck walk, crab walk or broad jump each time down and back; jump squats await at one end; iron mike’s at the other

5 minutes to go we head to the playground and partner up.  Round 1: Partner 1 performs 10 pull ups while Partner 2 does AMRAP of WWIs.  Flapjack to complete round.  Round 2: Repeat pull ups, replace WW1s with flutter kicks.  Round 3: Repeat pull ups, replace flutter kicks with American Hammers.

COT and closed it out in prayer.  Off to some coffeeteria.

Strong work by each of the PAX getting Snow Day started right – thankful for and appreciative of the opportunity to lead and work alongside each of you.

PAX: Porcelain, RightSaid, Megatron, FireFox, Bad Boy, En Fuego, T-Cell, Hambone

QIC: Hi-Viz

YHC was pleasantly surprised to see nine of West Nashville’s Finest® embrace the darkest, brisk-est morning at McCabe in a minute. A good time was (hopefully) had by all.

The Thang:

Mosey and bear crawl around the park roundabout.
Mosey and crab walk around the Murphy Road roundabout.
Mosey to McCabe Pub parking lot.

DISCLAIMER

• COP (All IC)
• SSH X20
• IW X20
• Hillbillies X20
• Good Mornings X10
• WMH X10
• Shoulder Taps X20

Mosey to 1:00 wall sit by Edley’s, which was already smelling pretty sweet in the gloom.

Mosey to the driving range. (YHC (Internal Dialogue): WOW. IT’S DARK UP HERE. CAN WE DO THIS? HELL, YES.)

Alternate lunge with bear crawl, but rotate the bear crawl 90° every time. Plank-N-Wait.

Mosey to lower lot. Quick circuit, with a runner as the timer — to the park entrance stop sign — at the end of the line. Wait, what’s this? Cinder block coupons on a couple of these. What, what’s this again? Coupons on coupons on two more, thanks to Hambone.

• Mountain Climbers
• Jump Squat
• Merkins
• Split Lunges
• Overhead Press
• Slow-N-Low Squat
• Row
• Flutter Kicks

MARY:

• Bear Crawl Plank
• Dixie Stampede (A Bomber Classic)
• LBC
• Freddie Mercuries

DONE.

COT/BOM

NM: Tclaps to everyone for sticking with Bomber as it gets a bit more uncomfortable in the gloom. Let’s keep the momentum going.  #KBA

Thanks to Hambone for offering up the rucks — and the encouragement — to add some additional, um, benefit (?) to the circuit. HIM, for sure.

SYITG.

The Q: T-Cell

The Pax: Princess Aurora, Right Said, The Baptist, Lemon, Porcelain, High Viz, Firefox, Hambone, The Jeweler, Megatron, FNG Diamond Cutter (Henry Varnell)

Twas a foggy bottom morning at Bomber as 12 men set out for a morning on the hill. Perfect conditions.

Bear Crawl up the hill out of the gate with some broad jumps to finish it off just to get the blood flowing. Mumble chatter ensued. Hambone referred to YHC as an Angry Elf. Mosey around the park for COP at the top.

COP- SSH X 30, Slow and Low squats with hands raised X20, Kept arms out for little baby arm circles, air presses and seal jacks. Finished with Merkins and Mountain Climbers.

Mosey to the bottom of the hill for instructions.

The workout went as such:

10 Merkins at the bottom. Run to the top for 5 burpees. Run to opposite bottom for 10 squats. Backward run back to top for 5 more burpees and backward run to start to wait on PAX.  This loop was to be completed 7 times. Halfway thru we subbed the merkins for derkins and the squats for Bulgarian split squats.

Great numbers the morning and all week on the west side. Keeping EHing guys on this side of town. Great to have The Jeweler back on the block and Hambone’s jawing as well.

QIC: Hi-Viz

PAX: Megatron, Bicentennial Man, Blue Mule, RightSaid, EnFuego, Firefox, T-Cell, Princess Aurora

CONDITIONS: Brisk and, dare I say, perfect. 55 degrees.

THE THANG:

Quick mosey through Sylvan Park.

COP:

• 20X SSH (Joined in progress by PA.)
• 10X Good Mornings
• 10X WMH
• 15X LBAC
• 15X LBAC (Reverse)
• 20X Slow-N-Low Squats
• Quick lap up the stairs, down the length of the upper parking lot and back down the hill and around to the front entrance to the community center for reference.

Time for the PAX to diffuse a bomb. Partner up for a modified DORA. Partner One runs the lap referenced above. Partner Two makes progress toward 100 of each of the following and both switch when One wraps the lap.

B-Burpees
O-Overhead Claps
M-Merkins
B-Bulgarian Split Squat

Bonus: Those who finished early got to choose-their-own-adventure until all- in.

Mosey to the baseball diamond for some “BJ Gaddour Bullshittery,” which is becoming a standard component of YHC’s Qs. Same partners. One holds a bear crawl plank, while the other advances to the base. Once there, Partner Two makes the trek, while Partner One holds the plank. Continue all the way around. Tougher than it seemed in YHC’s noggin’.

Mosey to the cars for Mary:

30X Flutters
20X WW2s
20X Freddy Mercurys (Mercuries?)
10X Shoulder-Tap Planks
10X J-Los

Done.

MOLESKINE:

Thanks to PA for the BOMB inspiration on the Slacker. I appreciate the mere suggestion I do dangerous things in the interest of public safety, but for the record, there’s a reason the Director hasn’t given me a gun. Someday, perhaps…

Great group out there today. Let’s keep the momentum going into the Fall.

BULLHORN:

• Stonewall at 7 Saturday at Sevier Park.
• Cold weather F3 Nashville gear is up for sale, until October 12th. Need some minimum orders to get these printed. Get you some.

Have a good weekend.

QIC: Princess Aurora

PAX: T-Cell, Firefox, Bicentennial Man, Hi-Viz, 3Putt, Third Person, FNG The Calvin Megatron

While setting up for the workout, YHC misplaced his phone in the mulch. Well, buried actually. After a quick and successful scramble to locate it, YHC made a an equally quick and successful scramble back to the cars just in time for launch.

THE THANG:

Mosey up the hill along the path and then circle around the upper parking lot with some butt kickers, high knees, and lateral shuffling. Back down to the cars for COP, all IC:

• SSH x 20
• SnL Squats x 15
• Shoulder Taps x 15
• Mountain Climbers x 15
• LBAC F/R x 10

In the interest of leaving room for explanation, we moseyed over to the Jungle where the PAX were introduced to the temporary installation of rings and parallettes. After splitting into pairs, YHC explained today’s workout:

With four stations consisting of two exercises each,  PAX pairs performed one exercise at their station in tabata-like fashion doing AMRAP in 40″ and resting 20″ before flapjacking with their partner. After 6 rounds total (3 sets of each exercise), PAX pairs rotated to the next station. Those stations were as follows:

1. Chin-Ups/Lateral Raise Iso Hold (5lb dumbbell in each hand)
2. Bodysaws (feet in swing)/Hamstring Curls (heels in swing)
3. Ring Rows/Hand-Release Merkins
4. Pistol Squats (swing seat for counterbalance)/L-Sit (on parallettes, tucking and/or resting as needed)

Thoroughly “pumped,” it was time for 4MOM:

• Flutter Kicks x 20 IC
• WWI Sit-Ups x 20 IC
• LBCs x 20 IC

Mosey back to the lot for COT/BOM.

MOLESKINE:

Welcome to FNG Eric Ashley NKA The Calvin Megatron*. Hailing from Ocilla, GA, The Calvin Megatron was once a Mercer Baptist and moved around a bit before settling in Nashville and taking his position as a Presby pastor with West End Community Church. Should you ever have questions on Reformed theology, it seems there is no shortage of resources amongst the PAX. Count The Calvin Megatron among them.

*as is typical of someone with low idea productivity like myself (this is fact. An aptitude test told me so), I’m more quality over quantity when it comes to brainstorming ideas. That requires time to think, something the COT does not allow. So, still a bit disappointed with my naming, my late afternoon train of thought went something like this: Eric is a Georgia Bulldog fan. Oh! Another Calvin is former Georgia Tech receiver Calvin Johnson aka Megatron. There you have it. 

BULLHORN:

• Bagger Vance on the Stonewall Q tomorrow, and it sounds like he’s cooked up something delicious for us. Back on at 7am tomorrow.
• Now is the time to sign up for the GrowRuck event on November 18, and experience a unique opportunity to push your limits and learn valuable lessons alongside your F3 brethren.
• Warpath 72 in Franklin Oct 7 at 5am. Contact Big Bang for more info.

PA out.

Q’s – Lemon and T-Cell

Pax – Princess Aurora, En Fuego, Porcelain, Bad Boy, Bicentennial Man, and FNG FireFox

Since it’s Florida/TN week, seems appropriate to quote the old ball coach, Steve S, and say that “God smiled on Sylvan Park this morning!” Beautiful day for Lemon’s VQ.  Lots of talk pre-workout from Bad Boy on how beautiful Knoxville is. AGREE! Good omen for the upcoming win against the
Gatas.

The Thang

Lemon took the reigns of his first VQ. Mosey up and around the clubhouse for the warm-o-rama. Was joined mid-run by FNG, Chris Pau (FireFox). Great to have a new man join the ranks.

COP consisted of 20 SSH, 10 Good Mornins, 10 Willie Mays Hays,  a dose of little tiny baby arm circles and presses, and 10 merkins for good measure.

Made our way over the parking lot to utilize the the medians. Each round consisted of high-knees to first median, backward mosey to the next, lunges to the next, and then bear crawls to final median. The first round we did 5 burpees at each median. The next round we followed the same script except we did 10 merkins at each stop.

Lemon then led us down the hill for a round of 7’s. It was dips at the bottom and squats up top.

YHC took over her for some baked bread. Chibatta was in the oven and we were cooking baby. Burpee Tibata for 4 min.

In honor of football season, we worked on the coin toss. If it was heads, we headed up the hill. If it was tails, we jumped on our six for a pax-picked Mary.  Because of some confusion, we will be using Bit Coin only at the next Bomber.

COT

Welcomed FNG Chris Pau from way of CA, via Raleigh-Durham, via Chatt Town. Heard out about us from The Next Door website. Great to have an FNG join.  He will be known as FireFox.

50% headed to Dose for coffeeteria.  ALWAYS the highlight of a successful Bomber.

QIC: Princess Aurora

PAX: Bicentennial Man, T-Cell, Crawfish, Porcelain (LIFO), Third Person

6 PAX posted at Bomber for a medium dose of pain administered by YHC.

THE THANG:

Mosey over to the lot at McCabe Pub, passing Porcelain along the way. Circle up and hold People’s Chair to wait for his company. “Umm, does anybody see him?”

Ok, so we scratched that and went back to retrieve him. Moseyed back over to Love a First Sight to check out the cute puppies and kittens while we warmed up. COP, all IC:

• SSH x 30
• SnL Squats x 30
• Planks Jacks x 15
• Mountain Climbers x 15
• Merks x 15
• Air Press x 15

Step on over to the stone bench for some muscle pumping DIDs paired with Box Jumps.

Round 1: Dips x 15, Irkins x 10, Derkins x 5, Box Jumps x 10

Round 2 Dips x 20, Irkins x 15, Derkins x 10, Box Jumps w/ Squat at bottom x 10

Mosey back to stone entrance and backpedal up the hill. Pause for Jumping Dans x 10, and then head down to the lot and pair up for modified Dora.

• Burpees x 50
• 4ct Flutter Kicks x 100
• Squats x 150

Quick stop at the wall and hold dip position. 10 Leg Lifts L/R. RnR.

Head over to the jungle gym where each PAX is to do Pull-Ups x 20 while the rest do an ab exercise.

• Crunchy Frogs
• J-Lo’s
• Freddie Mercuries
• Hello Dollies
• Butterfly Crunches
• Boxcutters

Mosey back to the long wall by the lot for Irkins x 10 IC

THAT’S ALL, FOLKS! COT/BOM

MOLESKINE:

Glad to see Bicentennial Man keeps coming back. Already seeing improvements in his fitness, and hopefully he feels it, too. All of us are also pondering the disappearance of Lemon and The Baptist. Guys, it’s 60 degrees, not 30. You’ve got a solid two months until hibernation.

BULLHORN:

Since I’m writing this from the future, tclaps to all the guys who completed the GORUCK Tough Fri/Sat. For those of us who didn’t make it, let’s make a pact to do the GrowRuck together on 11/18. I speak for all of us when I say we won’t regret it.

PA out.