7 at Titan – 11.6.19

PAX:

Reveille

Pop-a-lock

Crawlspace

Drago

Siri

Money Snake

Right Said

Q: Right Said

 

Warm-o-rama was a mosey around the construction fence stopping at each sign for an increasing number of merkins/squats. Mosey ended at oval “racetrack” by the Parthenon. A few quick good mornings, LBACs, and then it was a mosey to the hill where we usually do 7s or 11s.

 

Thang:

What’s better than playing frisbee when you can actually see at that hour? Playing frisbee on a steep hill. The teams were small, but tenacious. If your team got scored on, it was 5 burpees. If you scored, it was 5 merkins. Burpees and merkins increased with each score (thus, increasing incentive not to get scored on). Teams swapped uphill advantage each score.

 

No time for Mary

Great coffeteria at Three Brothers afterwards.

-YHC

The Citadel – 11/2/19 Elsa’s Ice Castle

5 HIM (including 2 FNGs) came out this morning for some fun and games in the frosty air. The whole Citadel looked more like Elsa’s ice castle than the Red Keep. 6:00 came with a surprise from Laff Track (who did a pre-hustle), a disclaimer, and a 10 Burpee buy-in. Then a quick mosey for WOR.

Warm-O-Rama

  • X10 Windmills
  • x10 Good Mornings
  • x10 Baby Arm Circles front
  • x10 Baby Arm Circles back
  • x10 Seal Claps
  • x10 Overhead Claps
  • x10 Willie Mays Hays
  • x10 Imperial Walkers
  • x10 Tempo Merkins
  • x40 SSH

Thang
Started off with a mosey behind the playground to chill out in the icy grass to play 10 rounds of Rochamburpees. Only made it through 5 before needing to relocate due to a plethora of little critter nuggets.

Mosey to the little playground for some clean wood chips and the last 5 rounds of Rochamburpees.

Teams then kicked off a “friendly” version of Dora 1-2-3. 1 Pax runs to the big playground and back while the other racks up a tally.

  • X50 pullups
  • X100 Incline Merkinds
  • X150 Squats

This was followed by a round of Swerkin Swaps. Teams accumulate x75 Swerkins while one Pax Bearcrawls to the benches and back.

Mosey to the parking lot for some Parking Space Tracers.

Closed out with a round of Mary

  • X15 Flutter Kicks
  • X15 American Hammers
  • X15 Crunchy Abby Frogs
  • X15 LBCs
  • X15 Box Cutters
  • X10 J-Lo’s
  • X10 Alabama Prom Dates
  • X10 One-Legged Prom Dates (5 each leg)

15 Burpee buy out to finish it all up.

Mosey back to the shovel flags for COT. J-Mac was all too excited to make that last-minute dash to close it out.

COT:
Welcome to our newest FNGs: Lawnmower Man and Sugar Cookie

Lebanon’s first VQ will be next week with Laff Track on tap.
It’s always incredible seeing men accept the challenge of fighting the fartsack and embracing the challenge of an early morning beat down. I’m constantly in awe to see men who will push through their limits, modified or not. The fact you all are out there growing and getting faster and stronger is amazing.

It was an honor to lead you all!

SYITG
Reveille

Bomber 11-1-2019: 2 Years and Counting

Two years ago, a was dragging my flabby self around McCabe c/o Hambone.  Today, 19 PAX celebrated a “2” themed Q.

PAX:  PA, T-cell, Hi-Viz, Pumpkin Spice, Right Said, Duplex, Hambone, Harvey Updyke, Crablegs, Firefox, Toothless, Bareback, Cub Cadet, Money Snake, Reveille, Cunning Linguist, Black Lung, Miss Cleo (FNG), Vector (QIC)

Conditions:   First sub-freezing Q of the season brought out more layers but not less enthusiasm and mumblechatter

Warm-o-rama:   LBAC x 22, Reverse LBAC x 22, Seal claps x 22, Imperial Walkers x 22, Willy Mayes Hayes x 22, Good Mornin’s x 2 (much to T-cell’s displeasure), SSH x 22,

To celebrate YHC 2nd F3 Birthday, a playlist, inspired by Cunning Linguist’s suggestion for a One-Hit Wonders playlist, was born: Two-Hit Wonders (only had 2 songs that hit the Top 40 ever)

Playlist:

Golden Earring:  Twilight Zone and Radar Love
Jesus Jones: Right Here, Right Now and Real, Real Real*
a-ha:  Take On Me and The Sun Always Shines on TV
Tone Loc: Wild Thing and Funky Cold Medina

*Technically, PA was correct, as this song made Top 30 on the Top Alternative Chart but not the Hot 100.  The Management regrets the error.

Round 1:
Mosey to Upper Parking Lot for “22s” — Like 11s x 2.  Jump squats on one end, merkins on the other (2 and 20, 4 and 18, 6 and 15, etc.)

Round 2:
Mosey to Rec Center:  DIDs x 22 for 2 sets

Round 3: 
Catch-22:  Partner up.  Partner 1 sprints up hill while partner 2 tries to complete 22 of assigned exercise (squats, then manmakers, then lunges).  Reverse with partner 2 sprinting each set.

Round 4:
Ring of Fire Merkins with those PAX who did <10 doing and extra 10 at the end.  Them Mary with 22 reps of Flutter Kicks, Flutter Kicks (again), LBCs, American Hammers, and Crunchy Happy Frogs.

COT:   As I told the PAX, 2 years ago I came to Bomber c/o Ebola because I wanted to be in better shape, not realizing how much of a Sad Clown I was and how much I needed F3 and the HIM of F3 Nashville.  While there are still days where I wonder why I am out there (esp. as the “elder statesman”) and if I am just a poser hanging with the younger dudes, I am so thankful for everyone’s support and friendship.  Even little mentions, like a comment in a Backblast by PA about me improving, meant so much to keep me going.  This has been one of the best decision of my life, truly, and I thank everyone for that.  Iron truly sharpens iron.  So remember that even small remarks of encouragement can be so meaningful.  Look for the Sad Clowns among us and encourage them, get them out.

  • Welcome FNG Miss Cleo — hope to see you back out!
  • Prayers for Bad Boy and upcoming surgery and for a colleague at Vandy who died suddenly this week.
  • See Slack for PA’s “Knowvember” Challenge
  • First Friday Lunch now at Double Dogs today at noon (already happened, I know, but block your calendar for next month!)
  • Reveille is planning an Old-Fashioned Gentleman’s Dinner Jan 16th at Jimmy Kelly’s — see Slack for deets and HC by December 1.
  • Need a Bomber Q for next Friday – let me know if interested

SYITG,

Vector

The Citadel – 10/26/19 A Sloppy, Swampy, Slosh

3 HIM came out in a warm drizzle to get after it this morning in the puddles and mud of The Citadel.

PAX: Reveille (QIC), Laff Track, and the newest Lebanon FNG – the Jedi MacGyver (J-Mac)
Shovel flag meet up and disclaimer with a very short mosey to the shed for WOR.

Warm-O-Rama
• X30 SSH
• x15 Baby Arm Circles front
• x15 Baby Arm Circles back
• x10 Willie Mays Hays
• x10 Slow/low Squats
• x10 Merkins

Thang
Started off with a mosey to various benches around the track for DIDs.
• X20 Dips
• x15 Incline Merkins
• x10 Decline Merkins
Total of 3 benchmarks. Then we reversed it, but with the following:
• X20 Lunges
• x15 Air Squats
• x10 Bulgarian Splits

After that, a short mosey to the parking lot for a circuit. 2 minutes at each station.
• Station 1 – LBCs
• Station 2 – Jump Squats
• Station 3 – Merkins
• Station 4 – Burpees

Short break with an Indian Run across the entirety of the parking lot, then back for another round of the circuit.

Closed out with a round of Mary
• X20 Flutter Kicks
• X10 Big Boy Situps
• X10 Freddie Mercuries
• X10 Hello Dollys
• X10 Alabama Prom Dates
• These were negated by Laff Track and instead turned into a solid minute of planking to close out. (careful what you ask for)

Mosey back to the shovel flags for COT.

COT:
Welcome to our FNG now named J-Mac.
2 for coffeeteria at Split Bean after wrapup.
It was an honor to lead you all!

SYITG
Reveille

The Citadel – 10/19/19: The Doors are Open

7 HIM came to open the doors to the Citadel in Lebanon on Saturday. 

PAX: Reveille (QIC), Vector, Red Skull, Princess Aurora, Cunning Linguist, T-Cell, and Lebanon’s first FNG – Laff Track.

Double shovel flag meet up and disclaimer with a very short mosey to the grass for WOR.

Warm-O-Rama

  • x10 Windmills
  • x10 Baby Arm Circles front
  • x10 Baby Arm Circles back
  • x10 Seal Claps
  • x10 Imperial Walkers
  • x10 Hillbilly Walkers
  • x10 Merkins
  • x30 SSH

Thang

Q started off with a very non-descript piece of paper with the words Wheelbarrows to ATMs to BOMBS WOKE. This paper got left at the park so my only assumption is the cops were called after we left.

Pax split into partner teams for a Wheelbarrow Derkin walk to a pavilion about 50 yards away. Once there we shifted some tables for two rounds of table dancing at Coyote Ugly. This was followed by ATMs.

  • 15 Alternating Shoulder Taps
  • 10 Tempo Merkins
  • 10 Merkins (patty-cake style)

Setup for 11s with Manmakers and Burpees. After 1 round these changed to Squats and Lunges because of my own injuries. Once finished, our teams got WOKE.

  • 50 Werkins
  • 100 OH Press
  • 150 Flutter Kicks
  • 200 Alabama Prom DatE
  • Partner runs to the track and back while the other works

 Finish up with a round of BOMBS

  • 50 Baby Arm Circles
  • 100 OH Claps
  • 150 Merkins
  • 200 Big Boy Sit-up (easily confused with WWIs)
  • 250 Squats
  • Partner runs to the track and back while the other works

Mosey back to the shovel flags for COT.

COT:

Libeery on the 29th. Details on Slack.

Welcome to our FNG now named Laff Track.

100% coffeeteria at Split Bean after wrapup.

Thank you to the Nashville Pax for coming out to support the launch! It’s humbling to see myself surrounded by men willing to take on challenges and wake up earlier than they should to come along beside me while this new region gets off the ground.

It was an honor to lead you all!

 

SYITG

Reveille

Westeros 10-21-2019: Spooky Things Afoot

13 HIM emerged into the gloom for a frighteningly spooky workout.

PAX:  Vector (QIC), Hi-Viz, Harvey Updyke, Cub Cadet, Crablegs, Drago, Bicentennial Man, Siri, Blue Mule, Porcelain, BnB, Reveille, DFrost [T-cell had HC’d but it appears the zombies ate his brains before he could make it safely to Westeros].

Conditions:   65ish degrees, light  breeze,  creepy cloud cover  . . . so basically, perfect.

Disclaimer given. Mosey to back of school for the

Warm-o-rama:  

Pumpkin Pickers x 14
Give You the Willie(s) Mays Hayes x 12
Ghoul Mornings x 12
Frankenstein Walkers x 12
Little Baby Scarecrow Arm Circles x 12
Reverse LBSAC x 12

Mosey to front of school for the

First Round: Thriller

On Saturday, Cunning Linguist [who also must have been eaten by zombies this morning] told me about Blue Mule’s Halloween Q last year.  I stole this in honor of the blue one himself (because what’s more spooky than a blue-colored horse?):

As Thriller plays, the PAX do squats.  Each time the word “thriller” or a spooky sound occurs, they do 1 burpee.  Reminded the PAX that the song goes for about 6 minutes . . .

Second Round:  Trick or Treat

Mosey to playground. The PAX took turns picking an exercise from one pumpkin and the # of reps from the other for rapid fire exercises.  Some highlights included 36 burpees, 75 overhead presses, and 20 pull-ups.  Last few sets multiplied x 3 for a bit more of a trick.

Playlist:  

Thriller – Michael Jackson
Heads Will Roll _ The Yeah, Yeah, Yeahs
Somebody’s Watching Me – Rockwell
Superstition – Stevie Wonder
Ghostbusters – Ray Parker Jr.
Psycho Killer – Talking Heads
Dead Man’s Party – Oingo Boingo
Zombie – Cranberries

[For completeness, the rest of the playlist that we did not get to]

Twilight Zone – Golden Earring [PS: A  teaser for my Bomber Q next Friday]
Bad Moon Rising – CCR
(Don’t Fear)The Reaper – Blue Oyster Cult

Third Round:  B-O-Os

20 Big Boy Sit Ups
15 Overhead Squats
15 Overhead Claps

Fourth Round:  Zombie Walk

Traverse the large field by lunge walking in a Zombie Walk (because after a while, you look like lumbering zombies across the field).  Bonus spooky points to Crablegs for his arm flailing.  Several PAX added zombie groans, but unclear if those were intentional or a result of the workout . . .

COT:

  • Libeery on the 29th – check Slack for details
  • Thankful that Stella (Porcelain 2.0) gets her shots today — get vaccinated, kids (especially the flu shot! Take that Jenny McCarthy!)

Thanks as always for coming out and supporting YHC – I always worry that I won’t push the PAX enough, but it seemed folks were pretty sweaty and breathing hard throughout (I know I was).  Plus I think folks had fun.  Was an honor as always to lead you men this morning.

SYITG,
Vector

Titan 10/9/19

13 for 10/9/19 Titan

 

PAX

D Frost

Space balls (from Houston)

Cub cadet

Bicentennial man

Siri

Drago

Reveille

Right Said

Blue mule

Hambone

Moneysnake

Crawl space

Black lung

 

Warm-o-Rama:

Started off with a long mosey around the fence line.

GM

LBACs

rLBACs

Air presses

WHM

Cherry pickers

 

Followed by some DIDS on the park benches.

Mini-Dora: merkins, squats, LBCs

Mary: Dealers choice.

Mosey back to the start.

 

YHC

Where’s My Supersuit?? + Pop-A-Block

Conditions: 64 and beautiful

Pax:  Pop-A-Block, PA, Lemon, Toothless, PSpice, TCell, FireFox Hambone, Bareback, Crablegs Money Snake, DeFrost, Revelie Crawlspace, Wet Wipes (FNG)

Read below for a thrilling tale of supersuits, giant jenga, and a truck load of wet wipes.

QIC came in early with a load of giant jenga blocks and wearing a super suit prototype to make squats easy and running hard.

THANG:

Disclaimer, each PAX picks up a giant jenga block. mosey to hill parking lot.

Warmorama:

10x SSH

10x Forward and Backward BAC

10x Good Mornings (supersuit made this a workout)

10x WMH

10x Butt Kickers and High Knees

PAX pair off.

Bunny Hop Comp:

Starting with QIC, each team can do 3 hops for max distance. If they do not beat the previous record, all PAX do 15 squats. If they do, all PAX do 5.  Nonjumping pax SSH. Note: Q’s supersuit did not result in longest jump.

Toothless wins the long jump record.

Mosey to jungle gym. Q’s supersuit is choking Q and resisting the run.

Bunny Jump Comp

PAX gather at jungle gym area, by the swingset. Similar comp, with PAX required to touch the ground and the top bar by squatting then jumping up. 20 seconds to max reps. PAX SSH. If record broken, 5 shoulder taps. If not, 10 jumping split squats. While Crawlspace had the max at 21, he creatively grabbed the swingset pole to augment his numbers. So for pure form Pumpkin Spice owns this one.

Mosey to baseball diamond.

Bunny Hop Block Comp

Now the blocks come into play. Method of transportation between bases: Bunny hop, with a twist. All PAX must grasp block between their feet while jumping. If dropped, they collect a penalty point. Once they get to base they do 20 squats, but are required to squeeze the block between their knees. If dropped, they collect a penalty point.

Reveille made a point of extreme caution, and was moving slower than tar on a winter day. Q gave him a time limit lest he bring a penalty on himself. It was affectionately name the Reveille Shuffle.

After getting around all the bases, Q realized that the PAX were motivated and had few errors. So rather than each man doing his own 5xError Points Reverse Lunges, he called out for the worst record, and lo and behold Crab Legs hit a home run with 7…yes 7 errors. All PAX do 35 2 count Reverse Lunges.

Mosey to start for Mary.

All Mary activities involved, you guessed it, the blocks. Started with supermans, which quickly devolved into all pax slapping their block into the pavement in sync with the reps.  Next were LBCs with blocks between their thighs, whereupon Princess Aurora informed us he needed no assistance there, and he was made of a type of hardwood. Next were leg lifts with the block between feet – the Q just about dropped it…but managed to hang on. Some bicycles were completed.

Last but not least, we did planks, but in a stroke of irony you had to balance the plank of wood on your head. If dropped, then the time restarted. This turned out to be the hardest challenge, contrary to perception. At least 3 different PAX dropped their blocks. One was Crab Legs – at least he doesn’t need coordination for anything, like being a doct-……oh wait. Unfortunately, time ran out before we figured out if we could make it to 1-2 min without dropping our Jenga Blocks.

COT/Announcements:

Libeery October 29th.

Another I forgot?

Welcome FNG Wet Wipes! Bring some chicken wings?

Honor to lead you men. Remember that in life our job is not drop the block when others are depending on us.

-Poppa Block

Hero WOD “The Mack”

Attendance : NumbTucks, Staples, Sparta, Nimbus, Old Hickory, 3rd Degree, SexEd, Trophy Wife (FNG), Barney Fivel, Professor X (Respect), Huggy, Mic Drop, YHC KermiT on Q.

Medic: Brought to you by Judah and the Lion and NTB

WarmUps : 

ShowMe Lap

GM’s OYO

Tebo Stretch

SSH’s IC 20x

The Thang:

14 PAX left ease and contentment in the fartsack this morning by breaking old habits and starting this Saturday off with a new Hero WOD dubbed “The Mack”. This WOD is to honor Marine Cpl. Brad McCormick. A young Marine that gave his life on August 19, 2004. He is survived by his wife Courtney, mother Gail, and a younger brother. McCormick was KIA from an explosion in the AnBar region while serving along side his fellow Marine brothers. Thank you for your service & sacrifice Mr. McCormick.

To honor Brad 14 HIM partnered up and did the following for laps and reps:

-1/4 mile track is needed 1/3 mile will do. What ever you use at your AO be consistent as you can use this as a development marker.
-Starting at the tracks designated start line. Each PAX Partner Carry’s to failure (Some completed 300m full carry)
-Mosey (For those that can’t complete the 300m, mosey to the 100m start blocks)
-100m Sprint to Finish Line / Start Line

After Sprint each PAX is complete the following:

20x Each:
SasQuat
Carolina Dry Dock
Burpee
V-Ups
War Hammer

Rinse & Repeat for 45mins most PAX completed 2 Rounds plus a lap – A few PAX got 3 Rounds and a Lap.

Mary:

Cherry Pickers

GM OYO

CoT: Roll Call included a shout out to McCormick (RESPECT)

3rd F: Staples family meeting.

As always. Thank you for the opportunity to serve, and thank you for allowing me to lead to honor McCormick today.

-KermiT

Racetrack 9-25-19

Temps were perfect in the high 50’s as 11 PAX made their way out to the Racetrack for some fun.

PAX: Boone’s Farm, Toga, Umbrella, Venus, Penny Loafers, Deck the Hollis, JK, Double Check, Olan Mills, Caps Lock, & Black Widow (QIC)

WOR: Quick Disclaimer in the parking lot then head to the parking garage and up the stairs to get things going

SSH x 20

WMH x 15

GM x 10

BAC(F) x 10

BAC(R) x 10

Overhead Press x 10

Seal Claps x 10

Finished up and back down the stairs to the main parking lot of the parking garage.

Thang: Begin in the lot, run to  Maryland Way and head up the hill. Stop at top of the stairs for exercise. Run down the stairs for second set of same exercise. Run through the garage back to parking lot for third set of same exercise. SSH for the six.

Exercises:

R1: Burpees x 15 @ each stop

R2: Merkins x 20 @ each stop

R3: WWI x 25 @ each stop

All in and take a long mosey around the back of the Hill Center to back around the front of Chopt. Find some bar and perform Rows x 15, 3 sets.

Long mosey back to the starting point. This is where YHC had to prevac, and Boone’s Farm took over for Mary and COT. Thanks for the help Boone’s!

Always an honor to lead. Enjoyed it men!

Black Widow