Category: Bomber

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.

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,
🎒🐜

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.

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.

25 High Impact Men got after it this morning and participated in a celebratory birthday workout for one of the greatest guitarists in rock music history.

QIC: Cunning Linguist

PAX: Bareback, Bicentennial Man, Blue Mule, BnB, Burrito (WL), Covenant Eyes, CowBell, Crablegs, Crawlspace, Cub Cadet, DFrost, Duplex, Firefox, Hambone, Hi-Viz, Michelin Man, Pop-A-Lock, Porcelain, Princess Aurora, Right Said, Studio42, Tiny Dancer, Toothless, Vector

Weather: The perfect amount of gloom. If Goldilocks had a favorite type of gloom, it would be this one.

0529 was accompanied by the One Minute Warning, then 0530 was accompanied by the Disclaimer. Disclaimer was effectively given, then YHC led a Mosey out the entrance to McCabe and up to the right and ended at the round circular spot that looks like the nose of an aircraft (or something else, if you squint real hard) for WOR:

WOR:
17 x SSH
10 x LBAC
10 x rLBAC
17 x Hillbillies
10 x WMH
17 SnL Squats

YHC took another Mosey toward the entrance to McCabe for THE THANG:

THE THANG:
YHC waxed poetic and informed the PAX that today, January 17, is the 72nd birthday of Mick Taylor. Who is that, you ask? He is only the former lead guitarist of the Rolling Stones, known for being their guitarist during their Golden Era. In addition, one Slash (of Guns ’N’ Roses fame) has stated that his guitar style has been most influenced by Mick Taylor. At this point, YHC switched the playlist to “Gimme Shelter” by the Stones (nice catch by Blue Mule and Vector). Gimme Shelter from what, you ask? From the B.O.M.B.S., as listed below:

50 x Burpees
100 x Overhead Press
150 x Merkins
200 x Big Boy Sit-Ups
250 x Squats

We counted off 1s and 2s, where 1s performed the first move and 2s ran to the traffic circle, circled around it, and Bernied up the entrance (so they could see the cars entering McCabe and not get run over – Safety First, men!), then flapjack until completion.

Upon YHC’s completion, PAX were already in plank form (well done, gents) and YHC then called out Al Gores until the 6 wrapped up their exercise.

YHC then led the PAX to STARTEX for MARY:

MARY:
17 x Flutter Kicks
10 x LBCs
10 x Alabama Prom Dates
10 x Freddie Mercuries

COT/BOM

BULLHORN:
What an awesome turnout in literally freezing weather! I am yet again humbled by the fact that so many men opted to show up for a workout led by YHC.

MOLESKINE:
-Prayers for the recoveries of Bad Boy, Hipster, and Siri – get well soon, gents! We miss you!
-BOLO for Side Straddle Hops, led by the Brothers Sottek in early February. See Slack for the deets.

This is The Colonel, signing off!

18 gambled away their Friday morning at the Bomber Casino and still managed to walk away winners. Conditions were oh-so-nice.

QIC: Princess Aurora

PAX: Bicentennial Man, Crablegs, Crawlspace, Cub Cadet, Cunning Linguist, DFrost, Hambone, Hi-Viz, Michelin Man, Panhandle (WL-Cherokee), Pop-A-Lock, Porcelain, Pumpkin Spice, Reveille, T-Cell, Vector, Wilbur (WL-Wilderness Road)

THE THANG:

Quick disclaimer and a medium mosey taking the long way to the upper lot for a little COP featuring:

• SSH x 13
• SnL Squats x 13
• Merkins x 13
• Plank Jacks x 13
• LBAC F/R x 13

Mosey back down to flag for our first tango with Lady Luck. PAX played a bit of Craps: F3 Edition. Utilizing the exercise progression of B.O.M.B.S. (because that’s what my craps usually are) and a single 20-sided die, PAX bet on the roll to determine their reps. PAX had two choices: play the odds and do 13 no matter the roll or take your chances hoping the shooter rolls something less. Most played it smart and played the odds while a brave few risked it all most of the game and did a lot of 13-rep sets.

Thoroughly crapped out, it was time to hit up the Black Jack (Webb) table in the upper lot for a 1 to 3 Merkin to Air Press ratio all the way to 7 (and 21!). Black Jack!

All that standing still meant it was time to get moving with a little Roulette Run. PAX formed a single file line and ran a designated lap around the upper lot acting as the roulette wheel. The first PAX in line then assumed the role of the ball and sprinted the opposite direction until catching back up to the new line leader to tag out and rejoin the back of the line. Round and round we went until all PAX had rolled.

What would a trip to the casino be without a little visit to the slot machines to work on our pulling muscles? In groups of six, find your spot on the monkey bars and crank out sets of 7 pull-ups until you reach 35 total, and then hold People’s Chair for the six.

After some dirty looks from the Pit Boss, it was time to stop pressing our luck and make our break for the door with our winnings still in tact. AYG to the flag!

COT/BOM

MOLESKINE:

PA is bad luck. You heard it here first. YHC was almost always on the wrong side of the Craps rolls, especially T-Cell’s double or nothing 39-rep shot. The bright side is more #gainz. T-claps to Vector for the “lucky/unlucky” playlist. Heard he’s available for parties now!

BULLHORN:

TAPS

• Vector’s friend’s son suffering from anxiety
• Pop-A-Lock’s friends experiencing close loss
• Praises for the diagnosis and prayers for Wilbur’s mother’s treatment for C. diff
• Speedy recoveries for Bad Boy and Hipster post-knee surgery

Announcements

• 16 are confirmed for the Inaugural Gentleman’s Dinner on 01.16.20 at Jimmy Kelly’s. Reveille reserved it for 20, so see him for your second chance if you missed out the first time.
• 5th Annual NYD workout at The Hill on 01.01.20. Guaranteed to be special as together F3 Nashville starts anew!

9 HIM got after it the morning after Thanksgiving to work off some of that stuffing, mashed potatoes, and pumpkin pie with a gratitude-focused workout.

PAX: Crawlspace, Cunning Linguist (QIC), DFrost, Gentle Red (FNG), Hi-Viz, Right Said, T-Cell, Toothless, Trapper Keeper

At 0530, YHC gave the Disclaimer and then we moseyed out the 48th Street entrance to McCabe and toward the Sylvan Park Elementary School for our WOR:

20 x SSH
12 x LBACs
12 x rLBACs
10 x Windmills
12 x WMH
10 x SnL Squats

From here, we moseyed over to Wyoming where we turned left and headed on toward the gazebo area of McCabe Park for The Thang:

THE THANG – T.H.A.N.K. You
PAX partner up in pairs, with 1s performing the exercise while 2s run toward the stop sign at 51st and back to gazebo, then flapjack until completion.
Exercises were as follows:
50 x The Burpee
100 x Humpers (of the Monkey variety)
150 x Apolo Ohnos
200 x merkiNs
250 x Kicks (of the Flutter variety)

Upon completion, we moseyed back the way we came and landed on our sixes for a few minutes of MARY:
12 x Flutter Kicks
12 x Alabama Prom Dates
12 x Freddie Mercuries
12 x LBCs

COT/BOM

Philippians 4:6-7: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

MOLESKINE:

Welcome to F3, Gentle Red!

I just want to express my gratitude and thanks to all of the HIM of F3 who I have interacted with up to this point in my journey. You are all an inspiration, and it is always an honor to lead you!

BULLHORN:

F3 Room at the Inn – check the 3rd F channel on Slack for details

Order your F3 Nashville swag ASAP! Orders will be taken until end of day 11/30! Here’s the link: https://f3.mudgear.com/products/f3-nashville-winter-pre-order

This is C.L., signing off. See you in the gloom, gents!