Category: Uncategorized

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.

WOR:

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.

THANG 2:  CM PUNKs

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:

THANG 3: DIDs

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.

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.

MOLESKINE:

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!

-CL

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

THE THANG:

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.

COP:

• 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

COT/BOM

MOLESKINE:

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!

BULLHORN:

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.

Bomber

1.15.21

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

PAX:

Sideout (FNG)
Smokejumper (FNG)
Vector
Crawlspace
Hambone
BnB
Spinal Tap
Sooner
Oatmeal
Bad Boy
Rich Soil
T-cell
Ranger Rick
Michelin Man
F3G
Princess Aurora
Hi Viz
The Nanny
Crab Legs
Right Said
Natural Ice

 

Mosey to greenway trailhead and around to McCabe parking lot.

Warmup:

SSH

WMH

Cherry Pickers

LBAC

rLBAC

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.

 

DORA

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.

 

YHC

1/13/21

PAX
Siri
Black Lung
Crab Legs
Minus3
Hambone
Crawlspace
Rich Soil
Michelin Man
CB
Blue Mule
Natural Ice
Right Said

Dark and cooooooold

mosey around Centennial park to Dragon
LBAC
rLBAC
WMH
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

Mary
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

YHC

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

Thang:

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.

 

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.

WOR:

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

Thang:

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:

MARY:

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