21 Oct 21

6 Essential Functional Movements / Cardio EMOM

TEMP : 50ish
GLOOM : High

PAX: Spandex, shocker, Dan & Dave, black widow, Hambone, TOGA, Red Skull, Bagger Vance, whale water, match stick, Barely Legal, juicy juice, glow stick, Einstein, Yogi, September

Disclaimer Claimed 0530

WOR : Mosey to Bus Loop with some Side Shuffle, Bear Crawl and Bernie mixed in.


Reverse Hairburner
Drag (R/L)
Dead Lift
Right shoulder carry
Left Shoulder Carry
Curl/Press Lunge
Bear Hug Carry
Rows (R/L) x 13 Sgl ct

Shuttle Run (5-10)
Skips/Bernie (10)

Reverse Scorps
High plank foot in hand R/L


NMM: First 413 Q in 8 weeks or so. Good crew over there. JJ & WW back in the mix this time; their really leading well over there.
As we age, we need to be sure that functional movements and mobility are a large part of our routine. Hence the days work.
Tunes : Roku Erickson “Halloween 197-1981. Punk Pioneer.


Atlantis – 7.19.21 – “Who’s Next? Q’s Next!”

4 HIM (and 1 additional Running HIM) did that hard thing and posted for a challenging yet classic workout that was meant to highlight the importance of the fundamentals.

QIC: Cunning Linguist
PAX: Bareback, Oatmeal, Sooner, Pumpkin Spice (aka The Running HIM)

Gloom Factor: Virtually nonexistent with a light dusting of moisture

At 0530, YHC announced the Disclaimer and led PAX around the left-hand side of the loop and toward the lower parking lot where we deplaned for the Warm-O-Rama.


25 x SSH
10 x LBAC
10 x rLBAC
16 x WMH
10 x Imperial Walker
15 x SnL Squat

YHC then continued on a brief mosey toward the water tower (aka the ‘Bob Ross Thing’ where we began Part 1 of The Thang.

THANG 1:  DORA 1-2-3

YHC gave the history lesson for the day: this is the week of the 50th Anniversary of arguably the greatest rock album ever — ‘Who’s Next’ by The Who. Although, let’s be honest: if you actually argue with this sentiment, you probably hate puppies.

With the classic ‘Baba O’Riley’ booming from the Bluetooth speaker, YHC announced the classic Dora 1-2-3 in honor of such a classic album.

Partner 1 runs a lap around the Water Tower, Partner 2 does the following (and the Partners flip flop with each successive lap):

100 x Merkins
200 x LBCs
300 x Squats

Upon completion, Bareback gave us a 30 count

Then, YHC led his fellow HIM on over to the swings for Thang 2.


YHC expressed vulnerability here and admitted his love for pro wrestling. For those who have been paying attention, this is not a surprise. However, this set of PAX was less familiar with YHC’s vices (from what I could tell).

Tomorrow night, after a long 7 years away from the ring, CM Punk is (likely) returning. In honor of his return, YHC played ‘Cult of Personality’ by Living Colour (aka CM Punk’s entrance music) and we did the following OYO:

10 x Carolina Dry Docks
10 x Monkey Humpers
10 x Pickle Pounders
10 x UNKders (or ‘Down Unders,’ a pull up from under a swing)

Repeato until song completion.

Oatmeal gave us a 20 count.

Next, YHC led the PAX over to set of benches for another short THANG:


YHC played an Atlantis-themed song (namely, ‘Ocean Avenue’ by Yellowcard) while PAX performed the following until song completion:

15 x Dips
10 x Incline Merkins
5 x Decline Merkins

Sooner gave us a 10 count.

With just a few minutes to spare, we then set off on a mosey to STARTEX for Mary.


YHC put another relevant song on (‘Waterfalls’ by TLC) while leading PAX in the following:

10 x Freddie Mercury
15 x Big Boy Sit Ups
15 x LBCs
25 x Alabama Prom Dates
10 Alternating Heel Taps
1 minute Pigeon Stretch
10 x American Hammers

YHC officially called “All She Wrote” at 0615

We did that COT, and with no official announcements or prayer requests, YHC led a Prayer for Blessing and Healing, then we had on-site Coffeeteria and Fellowship with PAX.


Always an honor to lead, gents. Thanks for having me. I think I may have overdone it today, but I found myself digging deep because of your energy this morning. I just could not let y’all down!


Bomber – 07.16.21 – “NYD Redux”

18 HIM posted for a trimmed down re-test of the 2021 NYD Divergence circuit and to build upon their foundations.

QIC: Princess Aurora

PAX: Black Lung, BnB, Chowdah, Crawlspace, Hambone, McAfee, Michelin Man, Right Said, Rock Drop (LEX, SC), Suit (Smyrna, GA), Siri, Solo Cup, Supernova, T-Cell, Toolman, Vector, Wet Wipes


It’s been months since YHC last Qed, so after feeling good about myself for a decently executed welcome and disclaimer, PAX moseyed up the driveway and around community center to circle up for the first phase of the workout.


  • SSH x 11
  • LBAC x 11
  • OH Claps x 11
  • R LBAC x 11
  • SnL Squats x 11

Next up, we revisited the benchmark test from NYD ’21. Because only a handful of today’s PAX were present then, this was a new baseline for many (I smell another re-test). The only modification was that the time was shortened by 10 minutes. Never fear! for a rounds per minute rate can be calculated. AMRAP for 11’

  • Ab Thrusters x 5
  • Merkins x 10
  • Squats x 15
  • Prone Snow Angels x 20

Next up, in celebration of YHC’s eleventh year of marriage, we focused on building upon our foundation with none other than a leg-heavy round of elevens.

  • Explosive Bulgarian Split Squats x 10 > 1 (each leg)
  • Run up driveway
  • Curtsy Lunges x 1 > 10 (each leg)

SSH for the six right into Mary:

  • Plank
  • Bird Dog holds
  • Reverse Plank
  • Tabletop
  • Jane Fondas



Though my presence at workouts has been limited this year, it felt natural to pick right back up with the PAX if not physically at least relationally. That’s the magic of F3 and dare I say this group at Bomber, specifically.  Very appreciative of the Q opportunity, and, as hinted at above, look for another re-test in the fall. Better write that number down if you haven’t forgotten it already!


TAPs for those continuing to be impacted by COVID, both those receiving care and those giving it.

Michelin Man is itching for a shirt order. Sound off on Slack if you’re interested so we can ensure we’re good for the minimum. We’re looking at a high-visibility option to throw in the mix because S-s-s-s A-a-a-a-F-f-f-f-E-e-e-e…


PA out.

Westeros 7-5-2021: Party in the USA

6 HIM resisted the strong temptation of the post-fireworks/beers/brats/burgers fartsack and came out to make themselves better. What better way to do that than to a Q celebrating the holiday a mere hours past?

PAX:  Crawlspace, Cub Cadet, Oatmeal, FNG Supernova, Tool Man, & Vector (QIC).

Conditions:   mid-70s. Not too humid.

Playlist:  ‘Merica!

Living in America – James Brown
American Girl – Tom Petty & the Heartbreakers
American Idiot – Green Day
American Boy – Estelle w/ Kanye
Young Americans – David Bowie
Kids in America – Kim Wilde
Born in the U.S.A. – Springsteen
R.O.C.K in the U.S.A – John Mellencamp
America – Neil Diamond
Party in the U.S.A – Miley Cyrus
Surfin’ USA – Beach Boys

Disclaimer given and then mosey to the tennis court:

  • Warm-o-rama:   SSH x 20,  Squats x 15, LBAC x 15, Seal Claps x 15, RLBAC x 15, Willy Mays Hayes x 10 OHO, Good Mornings x 10
  • Stars:  At each corner of court, do 10 star jumps, then bear crawl (you’re welcome, Cub Cadet) to next corner and do another 10.  Stop after 50. Repeat with star merkins and lunges.
  • Stripes:  Run to front of WEMS.  Round of “13s” back-and-forth in front of school with squats on one end, merkins on the other.
  • Mary:  Mosey to Startex.  American Hammers x 15, Freddy Mercuries x 15, American Hammers (again) x 15, Box Cutters x 15, Flutter Kicks x 15, and American Hammers yet again (’cause “Merica!) x 15.


  • Welcome FNG Supernova, a friend of Spinal Tap, a hospitalist at Stonecrest who got his name due to almost missing the workout due to the “riveting” podcast on Supernovas he was listening to at the start.
  • Prayers and thanksgiving for those about to travel and those recently returned.

Thanks, HIM.  Honor to lead you this morning.



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


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)


  • 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:



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.”

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.


  • 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



21 for a Bomber Beatdown 1.15.21



Gloom: dark but at least it was 35 and not 25. Enthusiasm level high.


Sideout (FNG)
Smokejumper (FNG)
Spinal Tap
Bad Boy
Rich Soil
Ranger Rick
Michelin Man
Princess Aurora
Hi Viz
The Nanny
Crab Legs
Right Said
Natural Ice


Mosey to greenway trailhead and around to McCabe parking lot.




Cherry Pickers



Air Presses

Foot to hand plank stretch (both sides)


Deuling Doomsday Clocks

2 circles of PAX each doing 1 Merkin each and incrementing the count

PAX bowed out once unable to hold plank or do do Merkin

First clock with fewer than 5 PAX loses.

Which clock won is unimportant. Much effort was exerted by all.



100 Merkins

200 LBCs

300 squats


Mosey back around to lower parking lot for Mary

Dealer’s choice abs exercises until time.

Props to Smokejumper for the surprise FNG cadence call.


Thanks to our coffee sponsors, Cafe Tacoma and Cafe Prius.



Dozen PAX in the Cold at Titan 1.13.21


Black Lung
Crab Legs
Rich Soil
Michelin Man
Blue Mule
Natural Ice
Right Said

Dark and cooooooold

mosey around Centennial park to Dragon
cherry pickers
plank position – foot by hand – both sides
step over fence forward/back – both leg
modified air presses (press over the “net”)
with squat
with jump squat

Parthenon step box jumps

parking lot shuffle
shuttle run up and down lot lines, burpee at every other lot line – and back

1m plank hold
side plank – both sides
AL prom dates
1-leg AL prom dates – both legs
Dealer’s choice to finish out

mosey back to Startex

Prius and Tacoma Cafes and fellowship followed


Trust me… it’s getting easier

PAX: Umbrella, Toga, Black Widow, Not-a-sport, Double Check, Venus, Offshore, Nurse Rachet, Penny Loafers, Olan Mills (QIC)

Rendezvous at the garage. Disclaimer &  mosey around the garage stalling for the uninformed to arrive.

Little warm up with some SSH, BACs, Good Mornings, Willie Mays Hays


3 sets with 2 exercises each. Each set starts with 15 reps of exercise 1  next to stairwell, run to opposite end of the garage for 15 reps of exercise 2, run back to stairwell and up to level 2. Decrement reps by 1, rinse and repeat up to level 5. People’s chair back at level 1 waiting for the six. Start set 2…

Set 1: WW1 & 8 count bodybuilder

Set 2: Toe-Knee’s & Burpee

Set 3: American Hammer & Merkins

Pleasure to lead you guys this morning.

12 Days of Christmas up next week. Currently it’s record against the PAX is 3-0. Come help us get our first victory.


Rob Baas Tribute Workout – The RaceTrack

02 Dec 2020

Temp – 19; Gloom Factor – High; PAX Turnout – Humbling

30 HIM showed up in cold and the dark to help pay tribute to my late brother.  Funyuns, Penny Loafers, Hugs Not Drugs, PSL, Big Stick, Red Skull, Dr. Smartt, Ginger, Toga, Bagger Vance, Not A Sport, Ponzi, Olan Mills, Faulkner, Too Tall, Leatherneck, Yard Sale, FTTAL, Offshore, CCR, Black Widow, Boone’s Farm, Tampa Libra, Nurse Ratched, Blue Mule, High Flyer, Big Bang, Razorback, Floppy Disk, Umbrella – QIC

5 burpees to get the blood moving and long mosey to parking lot behind Hill Center.


10 x Hillbillies; 15 x SSH; 10 x SNL Squats; 10 x BAC forward/reverse; WMH OYO, Good mornings OYO


Rob Baas – Born 9/29/74 – Father, Son, Brother, Uncle & Friend     

Part 1: Tour around Hill Center – 9 Speedbumps/29 reps at each bump:

SB1 – Diamond Merkins x 29

SB2 – Prisoner Squats x 29

SB3 – WW1’s x 29

SB 4 – Wide Grip Merkins x 29

SB 5 – Single Leg Squats x 29

SB 6 – WW2’s x 29

SB 7 – Incline/Decline Merkins x 29 total

SB 8 – Box Jump/Step Up x 29

SB 9 – Plank Hold x 74 seconds

Part 2 – Redline – Rob had a love for speed, whether riding his motorbikes or Indy Car Racing – Goal is to push our redline

Parking Garage – Politician on the flats, sprint the incline, 4 x burpee at top of each incline.  All the way to 6th floor top of parking deck where PAX met for:


We paused for Mary at top of parking garage to do so underneath a glorious sunrise – Thanks Rob

29 x Reverse Crunch; Low Plank into J-Lo’s x 15 count; 74 – 4 count Flutters

Mosey back to parking lot for COT

Thank you for the love today, men.  This F3 community has been the foundation of the best relationships I have formed since moving here  3 1/2 years ago.  I have been witness to this community rallying around each other at every turn and this week it was me and my family that have needed the prayers and support.  And of course F3 Nashville delivers.  Your prayers have carried us these past four days, and I am grateful.  Please be on watch for anyone you know that you think may be struggling with mental health issues.  For my brother it was mental health and alcoholism that overtook him, but maybe we can reach out to someone who we know may be struggling and just love on them.  Who knows, it may be just what they need to be encouraged to keep going.  From the bottom of my heart, I remain grateful to each of you brothers.

Much Love & Peace – Umbrella