Category: Bomber

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Bomber – 11.26.21 – “45 Minutes of Warmth”

7 HIM evaded the post-Thanksgiving fartsack and took the DRP amidst an almost unbearably chilly backdrop at Bomber.

PAX: Crablegs, Michelin Man, Porcelain, Right Said, Salpal, Tim The Toolman

QIC: Cunning Linguist

Gloom Factor:
High. Temp at kickoff was 25, and there was a slight breeze. We remain unafraid to step into the discomfort here in F3.

INTRO:
Frigid temps awaited the men of Bomber this AM. At 0529, the 1MW was delivered, and at 0530, a moderately repetitive Disclaimer was disclaimed.

YHC led us outside the main entrance of Bomber and up Sloan Ave to the upper parking area for McCabe and we began the WOR at “The Bump.” IYKYK

WOR:
15 x SSH
10 x LBAC
10 x rLBAC
12 x WMH
15 x SnL Squats

We then moseyed to side of Community Center for THANG 1.

THANG 1:
40s
Each set totals 40 reps, with two moves per set, and a lap around the Community Center between each set.
The moves today were Merkins and Squats
35/5
30/10
25/10
20/20 (the Barbara Walters set, per Crablegs)
15/25
10/30
5/35
Plank upon completion

Countdown from 20 to 1, then a mosey to the main baseball diamond for THANG 2.

THANG 2:
“The Starting Rotation”
Counted off 1 to 4, with 4 standing at home plate, 1 at first, 2 at second, 3 at third.
4 did 10 Burpees
1 did Squats
2 did Carolina Dry Docks
3 did LBCs
Upon completion, home plate calls out “Rotate”
Each base advanced 90 degrees, with movement between bases being Bear Crawls
Continue until all end up where they started.

Brief mosey to STARTEX for Mary.

MARY:
15 x Freddie Mercury
20 x Alabama Prom Dates
15 x Flutter Kicks
20 x American Hammers
15 x Alternating Heel Taps
12 x Box Cutters
10 OYO LBCs to finish

COT/ Kneeling BOM

MOLESKINE:
Always an honor to lead the Men of Bomber, all of whom put in a fantastic effort this Black Friday. Thank you for letting me take point this morning.

BULLHORN:
Rumors of a potential F3 Nashville Chess Night are brewing. Check around on Slack for the deets.



See you all on the flip side.

-CL

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Bomber 11-5-2021: Reviewing 5 Core Principles on the Q’s 4th

A chilly morning with the season’s first signs of frost greeted 21 HIM on the 4th anniversary of YHC showing up in the gloom, nearly falling out by the time Hambone finished his Warm-o-Rama, and deciding to keep coming out to this rag tag bunch of dudes for the next 4 years.  With many new HIM from the past few years around, I realized we hadn’t had much talk of some of the F3 basics.  So today, YHC (using a highly coordinated playlist) reviewed the 5 F3 Core Principles.  Giddy-up!

PAX:  Bad Boy, Black Lung, Blue Mule, Crablegs, Crawlspace, Cub Cadet, Firefox, Hambone, Hi-Viz, McAfee, Michelin Man, Natural Ice, Porcelain, Pumpkin Spice, Princess Aurora, Right Said, Siri, Spinal Tap, Supernova, Tool Man, Vector (QIC),

Conditions:   Frosty, 32 degrees.

Disclaimer given and then mosey up hill and down to the McCabe Rec Center for the Warm-o-rama:  
LBAC x 10, RLBAC x 10, WMH x 10 OYO, Good Mornin’s x 10 OYO

F3 Core Principles:

#1:  Workouts are free of charge.
Song: “I’m Free” – Soupdragons
Hold Air Chair until the word “free” noted in the song –> then do 1 burpee

#2:  Workouts are open to all men.
Song: “The Man” – The Killers
Stationary lunges until the word “man” noted in the song –> then do 1 jump squat

#3:  Workouts are held outdoors, rain or shine, hot or cold.
Songs: “Blame It on the Rain” – Milli Vanilli (or at least lip synched by them)
“Walking on Sunshine” – Katrina and the Waves
“Heat of the Moment” – Asia
“Cold as Ice” – Foreigner
DORA with partner:  100 Pull-ups, 200 WWIs, 300 Squats

#4:  Workouts are peer led with rotating leaders.
Song: “One Thing Leads to Another” – The Fixx
DIDs on the wall for duration of the song – 20 Dips, 20 irkins, 20 dirkins (repeat)

#5:  Workouts end with a Circle of Trust.
Songs: “Circles” – Post Malone & “A Question of Trust” – Billy Joel
Mary PAX Choice — a lot of goodies including Crunchy Happy Frogs to honor T-cell in his absence

COT:

  • Praises for Bad Boy and M 10th anniversary!
  • Sincere thanks to the HIM and F3.  F3 has been far more formative for me than I could ever imagine 4 years ago. Being an HIM, inspired by all of you, has made me such a better person and leader. Keep pushing and inspiring me and each other. #ISI

SYITG,

Vector

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Bomber – 10.08.2 – “5 x 5 x 5”

‘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.

QIC: Princess Aurora

PAX: Bad Boy, Booger, Crawlspace, Cub Cadet, Cunning Linguist (*very* LIFO), McAfee, Michelin Man, Puddle, Rico Sauve (Tallahassee), Salpal, Sooner, Vector

THE THANG:

Mosey around the upper lot and circle up for COP:

  • SSH x 20
  • SnL Squats x 15
  • LBAC F x 15, Hold for :30
  • LBAC R x 10
  • WMH x 10

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

  1. Hand Release Merkins
  2. Pull-Ups
  3. Carolina Dry Docks
  4. Irons Mikes (5 ea side)
  5. 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.

PA out.

 

 

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Bomber 6-18-2021: Making Faces

17 HIM came out to the gloom to make some faces.  In recognition of the long time during the pandemic when we didn’t see many faces but just a bunch of masks, YHC thought we’d workout to a “face” themed Q.  As usual, the playlist was weeks in the making . . . the workout, not so much.

Playlist:  Songs with Facial Features Prominently Featured (and no, all of these aren’t from, like 40 years ago . . . but some are.  They’re good tunes, so expand your music library, folks)

Eyes Without a Face – Billy Idol
Lips Like Sugar – Echo and the Bunnymen
Tongue Tied – Grouplove
World in My Eyes – Depeche Mode
Can’t Feel My Face – The Weeknd
Mouth – Bush
Blood Makes Noise (Ringing in My Ears) – Suzanne Vega
Over My Head – The Fray
Private Eyes – Hall & Oates
Head Like a Hole – Nine Inch Nails

PAX:  Chowdah, Crablegs, Crawlspace, Cub Cadet, Firefox, Hardcover (FNG), McAfee,  Michelin Man, Minus 3, Natural Ice, Right Said Fred, Siri, Solo Cup, Spinal Tap, T-cell, Weezer (Willy Lohman from Memphis), & Vector (QIC),

Conditions:   mid-70s. Not too humid.

Disclaimer given and then mosey up to the McCabe Circle:

“Eye #1”

  • Warm-o-rama:   LBAC x 15, Seal Claps x 15, RLBAC x 15, Willy Mays Hayes x 15 OHO, Good Mornings x 10,  SSH x 15
  • Circle O’ Merkins: Start with 1 merkin, add by 1 as we go around circle; once gets to Q, start counting down with 1 less per PAX

“Nose”

Get in groups of 3.  1 PAX starts at point 1 with squats, 2nd PAX at point 2 with WWIs, 3rd PAX at point 3 with Burpees. PAX 1 completes 50 squats and then tags partner at station 2, who moves to station 3. Round until all have completed all 3 stations.  Conveniently creates a nice triangular “nose” for our face.

“Smiling Mouth”

Two stations, from one end of path along driving range from stop sign to stop sign.  Sevens with Lt. Dan’s at East end of path, Plank Jacks at West end. Run back and forth, in a nice “smiley face” path.

“Eye #2”

Mosey to circle in front of rec center.

  • Squat relay: PAX perform squats (or jump squats or air chair or whatever we felt in the moment) while 1 runs the circle
  • Mary:  A range of exciting exercises like Flutter Kicks, LBCs, Boxcutters, J-Lo’s, and the ever so interesting Crablegs Tantric Pickle Pounders (clearly, some pickles don’t punt in as many steps as the HIM from Florida)

COT:

  • Welcome FNG Hardcover, a friend of Spinal Tap, who teaches Bible Studies at Belmont, wife is a librarian. Also to Weezer, visiting from Memphis.
  • Tonight is the night:  Campout at Cub Cadet’s Place, under the stars, on the river.  Truly an awesome location. Come for the company, the conversation, the bourbon, the BBQ, the beers.  Cubbie states he’ll lead a workout at 0600 — YHC is a bit worried about the risk for splashing merlot among the PAX.
  • Q spots are open for Bomber — hit up Michelin Man.  After today’s shambolic Q, hopefully you realize anyone can lead.
  • We ended with an F3 standard that had to go away during the pandemic – the Ball of Men. The last one held at Bomber was during my 50th birthday Q the first week of March. At the time, my life was spiraling into what was coming ahead and the stress of what we were all about to face overwhelmed me.  It was an honor to be the Q to bring the BOM back to Bomber.  Thanks to all of you for pushing me to be a better person each and every day. #ISI

Footnote: while the intent of the layout of the workout was to draw a face, it didn’t quite look so accurate in the end:

SYITG,

Vector

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Bomber 3-12-2021: 51

21 HIM came out to the gloom with a Q noting YHC 51st birthday on Sunday.  Playlist was the long-anticipated answer to the question “Vector, what songs do you consider the best of the 1980s?”  Basically, if these songs are on the radio in my car, don’t change the channel.  There was mumblechatter from the PAX about “why ’80s? Wasn’t he born in the 70s?” to which I respond, “it’s my birthday. So there.”

Playlist:  
Need You Tonight – INXS
Take on Me – a-ha
Everything She Does is Magic – Police
Sweet Dreams (Are Made of These) – Eurythmics
Everybody Wants to Rule the World – Tears for Fears
Just Can’t Get Enough – Depeche Mode
Head Over Heels – The Go-Go’s
Billie Jean – Michael Jackson
Blue Monday – New Order
West End Girls – Pet Shop Boys

PAX:  River Dawg, Spinal Tap, Hi-viz, PA, Bad boy, Blueprint, Michelin Man, Softballz (FNG), Right Said Fred, Chowdah, T-cell, Crawlspace, BNB, Freakenomics, Cub Cadet, Hambone, Siri, F3G, Tagalong (FNG), Wet Wipes, Vector (QIC),

Conditions:   Outstanding, mid-60s. Not a long sleeve, cap, or man tight to be seen.

Disclaimer given and then jump right into the Warm-o-rama:  

SSH x 51, LBAC x 12, RLBAC x 12, Good Mornings x 10 OHO, Willy Mays Hayes x 12, Squats x 12

Round 1:   “51s” — 5 sets of 5 exercises x 10 reps + 1 burpee.  Overhead Claps, Merkins, Big Boy Sit-Ups, Squats, Lunges. After each set, do 1 burpee and then run around McCabe Rec Center.

Round 2:  Do it again:  LBACs, Incline Merkins, LBCs, Jump Squats, Pull-Ups. Burpee x 1 and run a lap.

COT:

  • Welcome FNGs Softballz and Tagalong!
  • Prayers for Chattanooga PAX who lost a new HIM (Night Sweats) in a car accident.
  • River Dawg is hosting a session on Human Trafficking on Thursday 3/18 at 6:30am — hit him up for the deets.
  • And sincere thanks to the HIM and F3.  I recalled my last birthday Q last March, which happened just as the world was starting to shut down.  I recalled pretty much losing it in the COT (and that that was the last “ball of men” COT we’ve had since).  Thanks to the PAX and especially Cub Cadet, T-cell, PA, Hi-Viz, Crablegs and Pumpkin Spice for the fellowship this year.  Thankfully there is optimism and a vaccine.  Thanks to all of you. #ISI

SYITG,

Vector

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Bomber – 03.05.21 – “Here Comes the Sun”

25 HIM improved their celestial bodies as we honored the Father of Heliocentrism, Nicolaus Copernicus, in a snow-delayed birthday celebration and lesson in astronomy. The temperature was perfect and the greenhouse effect negligible.

QIC: Princess Aurora

PAX: Bad Boy, Blueprint, BnB, CB, Cobb Wrangler, Chowdah, Crawlspace, Freakanomics, F3G, Hambone, High Flyer, Lunch Lady, Michelin Man, Minus 3, The Nanny, Natural Ice, Pop-A-Lock (LIFO), Rev Runs (FNG), Rich Soil, Right Said, Spinal Tap, T-Cell, Vector, Wet Wipes

THE THANG:

Mission prep with the usual disclaimer and launch into the upper atmosphere (parking lot) for COP and explanation of today’s heliocentric theme:

  • SSH x 15
  • Overhead Clap x 15
  • Lunges x 16
  • Air Presses x 15
  • Reverse Lunges x 16

Having escaped Earth’s orbit, it’s time to carry out the mission. Journey all 2.8 billion miles to (the lower crosswalk by the groundskeepers’ hut) to enter Neptune’s orbit.

Perform the following circuit for 20 reps each:

  • Overhead Squats
  • Ranger Merkins
  • Burpees
  • Imperial Walkers
  • Turkish Sit-ups

In between each ORBIT, speed across the Solar System to the center of it all (stop sign at top of driveway) for a planet-specific exercise, reps representing the length in hours of a solar day on each planet. Return back to ORBIT but closing the distance by about 10-15 yards with each trip.

  • Neptune – 1.5x Squats x 16
  • Uranus – Apollo Ohnos x 17
  • Saturn – Chinooks x 11
  • Jupiter – 8ct Bodybuilders x 10
  • Mars – Dive Bombers x 25
  • Earth – Merkins x 24
  • Venus – LBCs x 117*
  • Mercury – High Knees x 176*

*These actually represent the length in days as the rep counts for these two slow-moving planets are in the thousands

Most everybody made it to Venus before we ran out of fuel (time).

COT/BOM

MOLESKINE:

Welcome to FNG Rev Runs, and congratulations all for earning your astronaut wings. As one would expect when embarking on an interplanetary journey, our spacecraft had a few hiccups along the way. Not only was communication from mission control a bit clunky and jumbled, but we began experiencing audio failure within minutes of reaching Uranus. Additionally, our reconnaissance (rep counts) once inside the Asteroid Belt needed to be shortened due to time constraints, and yet we were still unable to explore Mercury. I trust that all PAX perform their 176 high knees upon return to Earth. Nevertheless, you all navigated the Final Frontier wonderfully, and Copernicus would be proud of your better understanding of our Solar System.

BULLHORN:

  • Prayers for the return of students and teachers to school. Keep everyone safe and help schools to navigate staffing issues.
  • Congrats to Michelin Man for landing his new gig. Looks like he’s getting a little mud on the tires.
  • Vector birthday Q next week!

PA out.

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Bomber – 01.01.21 – “NYD Divergence”

12 HIM braved the rain for a full-body assault to kick their 2021 off with a wonderful burn.

QIC: Princess Aurora

PAX: CB, Crablegs, Crawlspace, Cub Cadet, Hi-Viz, Michelin Man, Red Skull, Siri, Toothless, Vector, Whataburger

THE THANG:

After the obligatory wishes of Happy New Year and the disclaimer, mosey up to the clubhouse circle for COP:

  • SSH x 21
  • LBAC x 10
  • OH Claps x 10
  • R LBAC x 10
  • WMH x 10
  • SnL Squats x 10

Head over to the covered breezeway to find some dry ground for the main course. The start of a new year is the perfect time to take a measurement of our fitness. The idea behind this Benchmark WOD was to make it something easy to replicate throughout the year to mark progress. All you need is your body and less than 20 sq ft of space.

AMRAP for 21:00.

  • Ab Thrusters x 5
  • Merkins x 10
  • Squats x 15
  • Prone Snow Angels x 20 (face down, perform arms portion of snow angel)

With our number of rounds completed personally noted, it was time to actually get wet and mosey down to the low wall back at the flag. 2020 may have beat our “butts,” but we put it “behind” us and showed 2021 who’s “boss” with this posterior-focused circuit. All exercises x 20 (each side where applicable). 3 rounds total.

  • Jane Fondas
  • Elevated Single Leg Hip Thrust (foot on low wall)
  • Frog Pump (APD with soles of feet together and heels pulled toward crotch)
  • Explosive Bulgarian Split Squat (rear foot elevated, explode up out of split squat enough for foot to leave ground)

Time to shake out the legs and get some running in. Hill sprints up the driveway to the stop sign nonstop for five minutes. Rest as necessary.

Finally, PAX circled up in lot to give the lower body a break and get our Blackjack Webb on. 1:3 Merkin:Air Press (from knees). Ladder up to 7:21.

Breathing a sigh of relief after that final air press, it was time for Mary. All exercises x 21 IC (single count)

  • LBCs
  • Flutter Kicks
  • Box Cutters
  • Scissor Kicks
  • Leg Raises

COT/BOM

MOLESKINE:

Really proud of the guys that showed up in the face of what was supposed to be some nasty rain, and I was pleasantly surprised that it actually let up for basically just the hour we had together. Qing the NYD workout is always fun for me, and I’m really grateful that the PAX haven’t voted me out of that role yet.

I shared some words about today really being no different than yesterday with the exception that a few numbers on the calendar changed, and I firmly believe that. A quick rollover of the clock isn’t enough to heal the hurt and brokenness in the world. Thankfully, it’s also not enough to wipe out all the good and right things we’ve experienced over the last year. However, one can’t argue the mental shift that occurs at the start of something new, and I would encourage all of you to think about what you’d like to accomplish this year and set goals to achieve it. Most importantly, invite someone into that pursuit because it’s the accountability and encouragement that will make the difference in seeing those goals through.

BULLHORN:

  • Crawlspace on Q next week at Bomber
  • Check out Big Bang’s message about the Backyard Ultra to support Spicoli. Kicks off tomorrow and involves *a lot* of running.
  • Go Tigers.

PA out.

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Pole to Pole

11 Dec 2020
Pole to Pole

Temp: 72
Gloom Factor: Nil

PAX: Siri, Spinal Tap, Hi Viz, T Cell, Princess Aurora, Minus 3, Reveille, Right Said, Crawlspace, Cub Cadet, Bad Boy, Hambone, Red Skull, River Dawg, Hambone, Crablegs, Black Lung, Michelin Man, F3G, Rich Soil, Vector, High Flyer, Natural Ice, Bagger Vance

QIC: BV

0530 – Dosclaimer
0530:30 – Count off in 4s

WOR:
SSH X13 IC
IW X 13 IC
HB X 13 IC
Squats x 13 IC

High Plank for Instructions

Each group would start at a corner of the range. At each pole PAX were to deconstruct a burpee as so : One Thruster, One Merkin, One Squat Jump
At pole 2, increase to 2 of each movement all the way up to 20 since there are 20 poles.
As usual, YHC’s comz skills came under fire from T Cell and Bad Boy.
We performed these movements for 30’ then circled back up for

MARY:
F Kix x 20 IC
5 Atomic Merkins
AL PD variations x 20 IC
5 Diamond Merks
Ola Dolly x 20 IC
5 Ranger Merks
Box Cutters x 20 IC
5 (8 CT) Body Builders

GMA x 5 IC

TIME

NMM: Ole Bomber has come a long, long way from the days of PA, HiViz and YHC as well as the #KBA campaign championed by T Cell. Great work cultivating a brotherhood in Sylvan Park y’all.

In light of watching the standard doc this week, today’s work was designed to be monotonous, boring even…just keep grinding men.

Prayer Horn:
F3G’s Dad
Sinclair, Byles, Tallula families
Medical pros
Metro Schools

Bullhorn:
NYD Divergence at normal AOs, 0630-0730, Q compliments of PA

YHC,
🎒🐜

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Bomber – 08.21.2020 – “Three 6 M.A.F.I.A.”

14 PAX survived a hit job by the “3-6 Mafia” at Bomber today.

QIC: Princess Aurora

PAX: BnB, DFrost, Drago, Hambone, Michelin Man, Pumpkin Spice, Right Said, Salpal, Siri, T-Cell, The Nanny, Toothless, Vector

THE THANG:

Quick mosey and circle up in the lower lot for:

  • SSH x 36
  • LBAC F x 10
  • Air Press x 10
  • LBAC R x 10
  • SnL Squat x 10

Mosey to upper lot and line up along curb for today’s timed grinder inspired by the number 36. With a timer set for 36 minutes, PAX complete 36 laps (18 yards to cone and back). EMOM, PAX will stop where they are to complete 36 reps of the exercises below, rotating through the letters each minute. Once all laps were complete, PAX were free to use the remaining time within each round however they saw fit. All wisely chose to rest.

  • Merkins
  • Ab Thrusters
  • Flutter Kicks (36 e/s)
  • Iron Mikes (18 e/s)
  • Alabama Prom Dates

I can only hope most heeded my advice to get as many laps in that first minute before the beep because most PAX were averaging around 2 laps per minute after the first beep. That rest time came in extra handy by round 5. Alas, YHC failed to get us started on the main event in time go through the seventh and final round, but we appropriately aborted the mission to Kenny Rogers singing “know when to fold ’em.” All in, we had 180 of each exercise.

With just a couple of minutes to go, we chose to focus on one core (hip flexors?) exercise for the remainder of the workout and performed for the entire 2:43 duration of Frank Sinatra’s tune, “Hello, Dolly.” You can guess the exercise.

COT/BOM

MOLESKINE:

While not quite as stupid as last year’s Mt. Covenant birthday challenge, I was pleased with how wiped I felt following this one. I can’t speak for anyone else, but I know my hindquarters will be yelling at me this afternoon. I’ll shut them up with some birthday cold ones.

With the exception of Three 6 Mafia, today’s playlist featured songs performed by musicians with whom I share a birthday.

  1. “Doe Boy Fresh” – Three 6 Mafia, Chamillionaire
  2. “I’m So Bored With the U.S.A.” – The Clash (Joe Strummer, guitar – 8/21/1952)
  3. “Chop Suey!” – System of a Down (Serj Tankian, vocals – 8/21/1967)
  4. “Stormbringer” – Deep Purple (Glenn Hughes, bass – 8/21/1951)
  5. “Smack My Bitch Up” – The Prodigy (Liam Howlett, producer – 8/21/1971)
  6. “Only the Young” – Journey (Steve Smith, drums – 8/21/1954)
  7. “High Horse” – Kacey Musgraves* – 8/21/1988
  8. “The Gambler” – Kenny Rogers – 8/21/1938
  9. “Hello, Dolly!” – Frank Sinatra (Count Basie, bandleader – 8/21/1904)

*Shoutout to Venus who co-wrote this delicious pop hit

BULLHORN:

TAPs for Crablegs as they are in the hospital awaiting the arrival of their first soft shell crab. (2.0 has a chance to be in *great* birthday company, Crabby!)

Thank you all for your friendship, wisdom, humor, insight, and motivation. I’ll be counting on it to help make this 37th year a good one.

PA out.

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Bomber – 05.29.20 – “Kotters”

14 PAX were welcomed back to the best AO in Nashville and treated to a ciabatta breakfast with a side of comeback sauce. Conditions were prime, spirits were high, and the playlist was extraordinary.

QIC: Princess Aurora

PAX: Bad Boy, Bareback, Black Lung, Covenant Eyes, Crablegs, Crawlspace, Cunning Linguist, Drago, D-Frost, Hi-Viz, Toothless, T-Cell, Vector

THE THANG:

Kicked off the tunes with “Welcome Back” and issued the disclaimer before taking off on a medium mosey up and around the “Nip” and back with various forms of shuffles, high knees, and butt kickers along the way.

Posted up in the upper lot for COP:

  • SSH x 10
  • SnL Squats x 10
  • Half-Groiners x 10
  • Merkins x 10
  • LBAC F/R x 10

Following the warm apps, it was time for the main course. Today’s special was C.O.M.E.B.A.C.K. ciabatta, a tabata-esque dose of exercises, new, old, and twisted. PAX performed rounds of 30 seconds on and 10 seconds off for each of the following exercises, completing five rounds each before moving on to the next one:

  • Colonel Dans (Lt. Dan has moved up his way up through the ranks – jump lunge each side, followed by deep squat into a tuck jump)
  • Overhead Squats
  • Merkins
  • Extenders
  • Boxcutters
  • Angelfaces (prone position, with arms in front of you, perform snow angel motion with arms only, enjoy the shoulder burn)
  • Crabcakes
  • Kickbacks (quadruped position, with knee still bent, drive heel up into air and squeeze that glute)

Feeling pretty full, PAX head down to lower lot to enjoy their dessert of a pair of sprints to the top of the driveway. Mostly gassed, PAX circle up in the usual spot for a digestif of Mary to the sweet sounds of “Don’t Look Back in Anger” by Oasis, all exercises OYO:

  • LBCs x 25
  • Scissor Kicks x 25
  • Toe Touches x 25
  • Butterfly Crunches x 25
  • Plank and point, alternating each arm going forward until end of song

COT/COMAD (Circle of Man Appropriately-Distanced)

MOLESKINE:

Just a few notes and highlights from the day.

  • Drago continues to add to his mystique by parking in the upper lot even when he’s early
  • Fascinating look into Black Lung’s current research as well as his life choices for those who closed out coffeeteria
  • T-claps to Bareback and Cunning Linguist for sponsoring coffeeteria with the Charboxes

BULLHORN:

  • TAPs for sick and injured and for family additions.
  • As you continue to get back out to workout, please reach out to someone to whom you haven’t spoken in a while. The last few months have been damaging in many ways apart from the virus, especially to those struggling with loneliness and addiction. Find ways to be grateful, and, if you are experiencing something difficult yourself, please ask for help or guidance.

It’s good to be back.

PA out.