Category: Bomber

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

25 HIM converged to celebrate YHC impending birthday. Much to the chagrin of those from the Shire who made the trek that the official day wasn’t until Monday, I assure you that today was the day we celebrated.

Conditions: Lil muggy, but overall great.

Q: T-Cell

PAX: Vector, Trapper Keeper, Firefox, Hambone, Dinty Moore, Crablegs, Sal Pal, Duplex, BnB, High Viz, Pumpkin Spice, Bad Boy, RiverDawg, Toothless, Boyband, Floppy Disk, Black Lung, CCR, DMish, Covenant Eyes, CAPSLOCK, Juan Valdez, Princess Aurora, and FNG Hurl Mary.

The Thang:

COP at top of the hill. 40 SSH, 10 Good Mornings, 25 Little Baby Arm Circles, 10 Willie Mays Hays while holding arms out, and then 20 Merkins.

Mosey down to the main parking lot where we cranked The King (George Strait) and started opening gifts.  A PAX was able to open one gift. Below is not the order we pulled, but here is what was completed:

2 Trips Up Hill – Weekend at Bernies
4 Sprints
6 X10 plank hold
7 Sevens – Squats/Merkins
8 Eight Count Body Builers IC
10 Manmakers
14 Decline Merkins
16 Parking Lot Spaces Crab Walk
18 Caroline Dry Docks
19 Lt. Dans
20 Burpees
21 Crunchy Frogs
23 Flutter Kicks
24 Big Boy Situps
25 Side Straddle Hops
29 Dips
32 Plank Jacks
35 Crunches
37 Calf Raises
39 Side Straddle Hops
40 Merkins

Great leading you guys this morning. You’ve made trips 35-40 around the sun very special. Grateful for each of you. And in case you were wondering, below is what we didn’t get to. Will save them for 41.

Unfinished Business: 

1 Crawl Bear Up Hill
3 Laps around the Community Center
5 Bear Crawl trips around roundabout
8 Eight Count Body Builers IC
9 Swerkins
11 Bobby Hurley’s (squat, slap, shot)
12 Wide Arm Merkins
13 Diamond Merkins
15 Pull-Ups (plank when waiting on bar)
17 Box Jumps
26 Lunges
22 V-Ups
27 Hello Dolly’s
28 Squats
30 Bulgarian Split Squats
31 Gorilla Humpers
32 Plank Jacks
34 Little Baby Crunches
36 Mountain Climbers

Location: Bomber

Conditions: 77 and muggy

QIC: Pumpkin Spice

PAX: Bad Boy, Bagger Vance, Bareback, Black Lung, Bicentennial Man, Big Pharm, Crablegs, Crawlspace, Cub Cadet, Dewey, Firefox, Hambone, Harvey Updike, Hi Viz, Lunch Lady, Porcelain, Right Said, Tiny Dancer, Toothless, Trapper Keeper, Vector

YHC delivered a disclaimer, with the additional component that I recently injured my heel and, as such, we would not be running or jumping for the workout — celebrations were present and short-lived.

THE THANG

The PAX circled up at the shovelflag for some WOR.

Warmorama :

• LBAC x 15
• rLBAC x 15
• Moroccan Night Clubs x 15
• WMH x 15

The PAX then moseyed the few feet over to the base of the hill leading towards the stop sign. We ruminated on the best means to reach the top of the hill, and we unanimously decided that the Crawlbear (AKA The Backwards Bearcrawl, AKA The Gemini) was our best option. PAX did flutter kick and wait for the Six at the top of the hill. We then Lieutenant Dan’ed our way down the hill to the entrance.

PAX paired up as we walked over to the playground for the main event. As this marks the start of my final year of “HATE” in the COT, this was a HATE-themed workout. Each PAX would individually do 100 pull-ups, focusing on proper form. The main event worked as follows:

• One PAX does a set of 12 pull-ups while the other does a core exercise until their partner finishes their set of 12
• The PAX flapjack and continue to flapjack until 8 sets of 12 pull-ups are completed by each, finishing with a set of 4 done together
• The core exercises done while partners are doing pull-ups are as follows
  • H – Happy Crunchy Frogs
  • A – American Hammers
  • T – Two-count Flutter Kicks
  • E – Extenders (basically the leg portion of a Happy Crunch Frog)
  • The HATE exercises were cycled through twice to account for the eight sets of pull-ups

After completing the main event, the PAX did some walking side squats back to the shovelflag for some additional Mary.

Mary:

• High Plank Jack x 1 minute
• Helly Dolly x 1 minute
• Mountain Climbers x 1 minute
• 6-inch hold x 1 minute
• 5 Burpee buy out

MOLESKIN

• The initial excitement for no running was quickly expunged by the ensuing lengthy uphill crawlbear. Debates were had regarding who can bear crawl the fastest — is it Lunch Lady? Crablegs? Dilly Dilly? It sounds like there may need to be a special event to know for sure
• As is my habit, I repeatedly emphasized the importance of proper form with exercises. It is OK to modify as needed if you physically cannot do something — it is not OK to do something halfway just because you are tired and want to cut a corner. If you are finishing first and not doing the full reps/exercise, then your modification should be more difficult.

BULLHORN

• Pray for Boone’s Farm, who was hospitalized after he suddenly passed out. He is now home and recovering
• Pray for D Frost, his M, and their first 2.0 welcomed into the world just a week ago
• Many great events coming up, including Libeery, Yuck Ruck, 5-year Nashville F3-aversary, Picnic at Porcelain’s, and more — see the various Slack channels for details

– Pumpkin Spice