Category: Bomber

19 PAX emerged from their holiday food comas to get a little better.

PAX:  PA, T-cell, Crablegs, Firefox, Toothless, Bareback, Covenant Eyes, Crawlspace, Money Snake, Michelin Man, Blue Mule, Tiny Dancer, Turncoat (WL from Charlotte), en fuego, Miss Cleo, CTE (Kotters!), Fur Trapper (FNG),  Bongo Java (FNG), Vector (QIC)

Conditions:   Balmy, mid-50s.

Playlist:  To keep the PAX informed of important events in popular music, YHC crafted a playlist of the 2020 Rock & Roll Hall of Fame nominees (see also  https://www.rockhall.com/class-2020-nominees).  An eclectic mix for sure (I’m partial to Depeche Mode and NIN myself).  Of note, likely the only time Judas Priest makes a Vector-patented playlist. I’ve starred those that I think make it in to the Hall for 2020:

Enjoy the Silence – Depeche Mode*
Bang a Gong (Get It On) – T. Rex*
I Feel for You  – Chaka Khan
Hit Me With Your Best Shot – Pat Benatar*
Head Like a Hole – Nine Inch Nails
China Grove – Doobie Brothers*
You’ve Got Another Thing Coming – Judas Priest
I Wanna Dance with Somebody (Who Loves Me) – Whitney Houston
So Much to Say – Dave Mathews Band
Spoonman – Soundgarden*
[Ended Here for Time but Full Playlist Below for Your Listening Pleasure]
The Boys are Back in Town – Thin Lizzy
Mo Money Mo Problems – Notorious B.I.G.*
Bang the Drum All Day – Todd Rundgren
Ace of Spades – Motorhead
Autobahn – Kraftwerk

(Sorry, MC5 — don’t know any of your songs so not on the playlist)

Warm-o-rama:   Mosey to circle by McCabe Pro Shop for SSH x 26 (to celebrate Toothless’s 26th birthday on Dec 26), Cherry Pickers x 12, Willy Mayes Hayes x 12, LBAC x 12, Overhead Press x 12, Reverse LBAC x 12, Good Mornings x 12 OYO, High Knees x 12

Round 1:
Mosey to top of hill for some 11s.  Jump squats at the top, merkins (of whatever type pushes you the most) at the bottom.  DIDs for those who finish early.

Round 2:
Mosey to playground and partner up for DORA:  100 Pull-ups, 200 Big Boy Sit-Ups, 300 Squats; Partner runs around Rec Center.

Mary:  Flutter Kicks, Crunchy Happy Frogs, and too many American Hammers until time.

COT:

• Welcome FNGs Fur Trapper (Family line goes back to the founders of Nashville) and Bongo Java (Works at coffeehouse [NOT Bongo Java] and plays drums –  I mean, it was like a T-ball shot to name him).
• Have to admit, this older HIM really enjoys when the younger PAX start to mumblechatter about the degree of difficulty of the workout.  Makes me all warm and fuzzy inside.
• Prayers for Bad Boy, Hipster, and Boone’s Farm, recovering from procedures and medical issues.
• NY Day convergence at 0700 at The Hill.  Come sweat out all of that beer, bourbon, White Claw (nasty, dude, just nasty), or whatever you imbibe the night before.   Start 2020 out right with some HIM.
• 17 for coffeeteria at Charbucks with some surprise snacks c/o Money Snake.  Tasted a bit cindery but delicious.  We won’t speak from whence they came (#streetdonuts):

• As always, an honor to lead you, as you push me every time I come out.  Thank you.

SYITG,

Vector

Dec 6th, 2019

Gloom: 50 and clear

PAX: Pumpkin Spice, Rightsaid, PA, Rev, Deuce, Covenant Eyes, Bicentennial Man, PopaLock Curve Ball, Vector, Michelin Man (FNG), Cub Cadet ,Bareback, Cunning Linguist , Porcelain Riverdawg, Defrost

QIC: Crawlspace

Warm up: quick jog around the circle , side straddle hops, Willie Mays Hayes, squats, LBCs, air presses, shanooks, RLBCs etc…

Work: Indian run around the greenway while lunging the bridges and periodic plank/pushups to keep the PAX together. Sprint to the finish for Mary.

Mary: hello dolly, LBCs, leg lifts etc…

SYITG,

YHC Crawlspace

We had 14 PAX + a brief coupon delivery man (PA) for a gloomy gobbler. We fully utilized the 3S2T philosophy – Sauce, Sides, Serious Precipitation + Turkey & Turkey. Joke still didn’t land…We all learned that the human body don’t rust in the rain.

PAX: Porcelain, Blue Mule, Duplex, Right Said, Toothless, Hambone, Cub Cadet, Black Lung, Bicentennial Man, HiViz, T cell, River Dawg, Covenant Eyes

QIC: Crablegs

Conditions: Gloomy. ~58F with a nice, progressive rain shower that finished conveniently at the same time as the workout.

GETTING WARM:

• Most Thanksgivings begin with a bit of travel so PAX took a meandering road trip mosey around the McCabe clubhouse area. We were fortunate for no unnecessary slowdowns or disagreements about the radio.
• Next was a brief, non-creative Warm-a-rama with highlights of the moroccan night club and OYO good mornings.

THE THANG:

• PAX counted off and picked partners because nobody should be alone on Thanksgiving.
• We all headed to the coupon corner to gather up the necessary tools to prepare for the feast. We had cinder blocks, kettle bells, Ruck Plates, Bumper plates, Mule bricks and others – shout out Blue Mule, PA, Cub Cadet, EnFuego, T cell and Porcelain for the coups. Sorry if you brought a coup and I missed you here.
• PAX began to prepare the Thanksgiving TURKEY. One partner took a turkey trot to the top of the hill and made room for the meal with 3 burpees at the top while the other was going for AMRAP of the Turkey exercises below.
• T-U-R-K-E-Y
• Turkins- strongly resemble Merkins
• Upright Coupon Rows – to row the Mayflower
• (plymouth) ROCKERs – similar to a coupon side lunge
• Korn bread Koupon thrusters (like the band)
• Elf on the shelf – American Hammer style movement with a coupon thruster in the middle, in order to both retrieve and place said elf on said shelf.
• Yam Yurpees

PAX then brought their air chairs to the air table and passed the plate. Once the plates were sufficiently passed, we went back for seconds and modified the Turkey to swap the 3 burpees up top for 1 Yurpee and the Yam Yurpees with American Yammers, which are exactly what you think they are (+coupon).

PAX returned to the table for more plate passing, this time with double the plates. Perfect form was needed to impress the in-laws and most succeeded.

MOLESKINE:

It was a pleasure to get back and lead the PAX at #Bomber. Many thanks to all getting out in the rain and making the most of the DRP. We missed our brothers in the Vandersack (s/o Pumpkin Spice, Vector, $$$nake). Prayers for Covenant Eyes’ friend Nathan and their family after the recent loss of his mother and for all of those lonely and without family during the Thanksgiving season (esp River Dawg’s Wife’s Ministry). There’s no room in the backblast to express my gratitude towards the PAX of F3 for helping my own acceleration.

BULLHORN:

• Be on the lookout for info regarding Thursday workouts next week. #Atlantis is likely out, but we’ll see.
• 11/23 – The FitTest Challenge at Nolensville High – 0600
• 12/1 – 3rd F opp with Crievewood Baptist and Room at the Inn – details and sign up here
• 1/16 – Gentleman’s Dinner at Jimmy Kelly’s – 1800 – HC here

Gobble gobble,

Crablegs

Hit with a request to limit the running, YHC devised a simple — but challenging — swansong to the workweek for the 16 HIM who showed.

GLOOM FACTOR: Nil. Damn near perfect.

PAX: Blue Mule, Crablegs, Crawlspace, FNG TomTom, Bareback, Studio 42, Toothless, River Dawg, Bad Boy, T-Cell, Firefox, Trapper Keeper, Lunch Lady, Right Said, Princess Aurora, Hi-Viz (QIC)

DISCLAIMER: Disclaimed.

WOR: Brief Mosey, followed by SSH, Imperial Walkers, Hillbillies, Squats, Air Presses, LBACs, Reverse LBACs, and 6-Count Burpees.

Brief Mosey to the driving range path.

Bear Crawl Burner. PAX partner up for encouragement, as it’s each man on his own to bear crawl the distance of the driving range. At each post, rotate the bear crawl 90 degrees. SSH for the 6. #CrowdPleaser

Brief Mosey to the parking lot.

Ciabatta time! 20 on/10 off for 8 rounds of Squats, Merkins, Alabama Prom Dates, & Plank Jacks.

Brief Mosey to the cars.

Mary included LBCs, Plank Shoulder Taps, and Flutter Kicks.

Done.

COT/ANNOUNCEMENTS

• Welcome to FNG TomTom, named for his apparent lack of cross country navigation skills, as witnessed to by Bareback. TomTom serves in the Navy and heads back this weekend. We’ll hope to see him come December, when he’s back in Nashville.
• 5-Year Anni celebration is next weekend. Details on Slack!

Pleasure to lead you this morning. Great work all around.

Viz out.

Conditions: A perfect 68º with relatively low humidity

QIC: Toothless

20 PAX: Cub Cadet, Tiny Dancer, River Dawg, Pumpkin Spice, Princess Aurora, Black Lung, Lemon, Firefox, Hi-Viz, Denty Moore, Right Said, Shadow, Porcelain, Lunch Lady, T-Cell, Crab Legs, Vector, Hambone, Cooties (FNG)

Warm-A-Rama:

• 20 x Side-Straddle Hops
• 10 x Willy Mays Hays
• 10 x Windmills
• 20 x Merkins
• 20 x Little Baby Crunches
• 20 x Squats

Main Event: Field Trip

PAX took off on an a mosey with an approachable pace down the greenway to the West. Upon reaching an access path to 51st, PAX held a plank and wait to group up.

The Q explained that the next leg would be a modified Indian Run down 51st where the back PAX would drop and complete 3 plank-jack burpees before running to the front of the line, tapping the new back PAX on his way up as a signal to drop for the burpees. After a short while the Q broke up the one line into two to allow for more participation. At a stop sign about a quarter mile down the road, all PAX dropped for 10 plank-jack burpees. PAX reconvened into on line for a brisk mosey to stop in front of Porcelain’s house.

The Q asked that everyone take a knee and pause the workout to offer thoughts or prayers for Porcelain and his M with the arrival of their new 2.0. This is one way the Q felt would speak to the fact that F3 is much more than a workout.

After that, the Q called recover and led another brisk mosey to Richland Park. There the PAX were instructed to complete a set of 7’s:

Hand Release Merkins – Lt. Dans (modified to Traveling Lunges) both ways – Prisoner Squats

There was a decent amount of disgruntled mumble chatter, and the HIP (High Impact PAX) found themselves a little red in the face after the running and additional leg work. After a plank and wait with arm raises to let the PAX finish, the Q started off on a mosey back down 48th. At a stop sign half-way back, the Q called for 10 plank-jack burpees for all PAX, who were remarkably spread out at that point in the mosey and needed some assistance grouping up. Credit to Tiny Dancer and Hambone who made a Kodak moment running side by side leading the mosey.

Post burpees, there was a slight incline to keep everyone’s heart rate up. Turns out the Q was pushing himself a bit and ended up with a Q splash at the last stop sign where the PAX graciously planked and waited. Q called a mosey to the post after he was “all out”.

MARY:

Captain Thor until time – CT is an increasing ratio of 1:4 WWI’s to American Hammers, i.e. 1:4 > 2:8 > 3:12 > 4:16 and on

COT + Announcements:

• Iron PAX 2019 is in full swing, catch the workouts on Mondays across F3 Nashville or other days if they’re offered – if you’re the Q on another day and have PAX who typically don’t post on Monday’s consider leading PAX through the Iron PAX challenge for the week
• F3 Nashville 5 year anniversary is coming up on September 14, sign up form is a yes and no kind of RSVP so even if you’ll be DR, sign up and say you won’t be joining so the count is more accurate
• There were a couple more announcements, but the Q did a bad thing and procrastinated this back blast leading to some gaps in memory. I’ll be better next time!

I was proud to be out there with such a fine group of HIM this morning. As always, it was an honor to lead!

— Toothless