Tag: bomber

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Hell N’ Back

Date: 2026-02-13 AO: bomber Q: Hair Band PAX: hambone, Squatter, Firefox, Pep, Vector, porcelain FNGs: None COUNT: 7 CONDITIONS: Nippy
WARMUP: 50 SSHs Mosey to parking lot 10 8ct body builders
THE THANG: 5 sets of- 10 atomic merkins at baseline Burpee broad jump down and back (3-4 parking spots worth) Jog around community center until all in
5 sets of- 10 Double Shot of Jackies Crawl bear down, bear crawl back (3-4 parking spots worth) Jog around community center until all in Mosey back to start X Mary
MOLESKINE:
ANNOUNCEMENTS: – Shieldmock tomorrow at 0600 – holy smokers Hipster’s house Feb 19th at 1900 – after-hours weekly! – AOQ Grow School March 14th at pain-train – Rise Up Nashville service event Feb 25th, see 3rdf for details
COT: – health, family, marriage, & work
PLAYLIST: https://open.spotify.com/playlist/0zbyZNI7ADWQCCDdIwIUCn?si=cTlj1Km1Td2gSxeivWZbSQ&pi=FME5T8-0Ql6wZ and Pep running his mouth
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Baile Inolvidable

Date: 2026-02-06 AO: bomber Q: Pole Dancer PAX: hambone, Pep, CubCadet, Vector, Tim the Toolman, Firefox FNGs: None COUNT: 7 CONDITIONS: Asombroso
WARMUP: SSH, Active Warmups
THE THANG: Anillo de Fuego por mi cancion favorito, “Nuevayol”
Carrera rapida al campo de golf por la cosa
Se dividen en grupos- uno corre, el otro completa el entrenamiento
5x burpees 10x supermans 15x squats 20x mountain climbers 25x LBC
Quatro repeticiones, volver corriendo para Mary
ANNOUNCEMENTS: shieldmock and smoker event check slack!
COT: prayers of gratitude following the storm, for the health of Hambone and Joe’s babies, safe travel for Vecrtor’s family, and our opportunity to take stock of what matters
PLAYLIST: https://open.spotify.com/playlist/0zjL441fOWEkadWL5FLz3C?si=032ea411940d4dee
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Celebrating Nation Fun at Work Day 2026

Date: 2026-01-30 AO: bomber Q: Vector , Firefox PAX: Chunks, Pep, CubCadet, DintyMoore, Tim the Toolman, Crawlspace FNGs: None COUNT: 8 YHC and his esteemed co-Q Firefox could have taken the easy route with a theme about ice or being stuck at home with no lights (I know, too soon.), but at F3 Nashville’s premier AO, we don’t get better by taking the easy way . . . So, today we recognize National Fun at Work Day (aside: how do these things become “official?” Can we just create a “National Bomber is the Best F3 Nashville AO Celebration” Day? )
CONDITIONS: Old and slippery (just ask YHC who stumbled, bonked a knee and definitely pulled my right ass cheek – not that the PAX knew anything about it, as I keep my medical issues private :face_with_rolling_eyes:. Rumor is Tim the Toolman pulled a “Grayson Allen” and tripped YHC.)
WARMUP: Carefully amble to Rec Center parking lot, armed with 3 bags of rice and 3 kettle bells. SSH x 20, LBAC x 15, Seal claps x 15, Overhead presses x 15, RLBAC x 15, WMH and Good Mornings OYO.
Because of a lot of PAX sass, a 10 burpee penalty was levied.
PLAYLIST: Ain’t It Fun – Paramore Working for the Weekend – Loverboy Everybody Have Fun Tonight – Wang Chung Work It – Missy Elliott Girls Just Want to Have Fun – Cyndi Lauper Work – Rihanna f. Drake Fun, Fun, Fun – Beach Boys We Can Work It Out – Beatles You Make Loving Fun – Fleetwood Mac Working in a Coalmine – Devo We Are Young – Fun.
THE THANG: WORK: Filing the T-P-S Reports 50 Tricep DIPs 100 Push Ups (modified from pull ups as playground was an ice rink) 200 Squats Run 3 circles around cul-de-sac between exercises
FUN (at work): Plank and kettle bell pull throughs Hollow Body Holds with Rice Bags Tight circle with weight passes
MOLESKINE: Great to see everyone and several comments about appreciating getting out of the various retreats/refuges and breaking the monotony.
COT: – Praises for hambone’s new addition (and thankful the scary day ended beautifully) – we’ve already named him BaconBit – Praises for the NES, safety, road workers helping get Nashville back on line. A lot of stress out there with homes cold, people displaced, and sad events like home fires, injuries. Now is when we can lead – step up and help in any way you can (and ask for help if you need it). – Prayers for my MIL and my M who is dealing with moving her mom our way (along with her 100 lb German Shepard) – leanpax is ongoing (even if many of us cracked like trees covered by ice — OK, ok too soon). Stay strong, HIM – only 2 weeks left! Try to make habits that you can carry forward.
MISCELLANY: – Great to see Crawlspace join the group after running 17 miles or something – Coffee at McD’s due to power outages and late starts at the usual haunts. CubCadet rejoiced at the prices and kindly paid $11 to get the whole PAX coffee (8/8 attended) – Do not (I repeat NOT) play Work It when standing next to Chunks – his booty shaking was, er, something. – The :bomb: AOQ handover is coming soon (as Pep noted, it’s the longest handover of an AO ever – going on 7 months it seems?). Who will be our new leader? It’s a mystery that can only be solved if you attend :bomb:
Grateful for all of you – SYITG Vec
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Igloo Building Prep

Date: 2026-01-23 AO: bomber Q: DintyMoore PAX: Squatter, Firefox, Pep, Puzzlah, Tim the Toolman, Vector FNGs: None COUNT: 7 CONDITIONS: Decent
WARMUP: SSH, Imperial Walkers, WMH, Good Mornings
THE THANG: Thang 1 Swings – 10 reps Cleans – 10 reps Squats – 10 reps Rev. Lunges – 10 reps Rows – 10 reps Merkins – 10 reps
Lap after each set
Thang 2 Hammers Flutters Mountain Climbers Prom Dates Freddy Mercury Hello Dolly
Lap after each set
MOLESKINE: Stay safe this weekend
ANNOUNCEMENTS: leanpax #holysmokers after-hours
COT: Pep having tough conversation with friend and we were happy to see CubCadet at Coffeeteria
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You only get wet twice

AO: bomber
Q: SalPal , Firefox
PAX: Firefox, Pep, Poppa Lock, CubCadet, Vector, Tim the Toolman, DintyMoore, Chunks, Michelin Man, Right Said, Crawlspace, Strutter
FNGs: None
COUNT: 13
*Note: I’m including the running group ‘cuz I’m nice like that.

CONDITIONS: Perfect

WARMUP: Mosey

THE THANG: Foxey led some partnered merks/planks + HBH/WWIs. Followed with bear crawls, merks, squat jumps. Walls sits + aussie merks. Closed with playing in traffic.

MOLESKINE: Kinda wet. No music.

ANNOUNCEMENTS: Leanpax, check slack

COT: Gratitude. Stay grateful

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How to Scare Away Your Relatives

AO: bomber
Q: Firefox
PAX: Tim the Toolman, Sherlock, Young and Restless, Vector, Spinal Tap, Toolbit, Woodchuck, Dumpster, CindyBlock, Rodin
FNGs: 4 Woodchuck, Dumpster, CindyBlock, Rodin
COUNT: 11
CONDITIONS: Not very seasonal

WARMUP: Mosey up to the parking lot
25x SSH
25x FLBAC
25x Air Presses
25x RLBAC

THE THANG:
PAX gathered at one end of the upper parking lot.
30x Mountain Climbers (each side is a half)
20x Plank Jacks
10x Merkins
Run to the end of the parking lot and back, plank and wait

35x Mountain Climbers
25x Plank Jacks
15x Merkins
Run

40x Mountain Climbers
30x Plank Jacks
20x Merkins
Run

10 Burpees

Mosey down to the circle
20x Bulgarian Split Squats per side
20x Jump Squats
20x Monkey Humpers
Bear Crawl around the circle

Repeat 2 more times

10 Burpees

Mosey to Playground
25 Pull-Ups, do shoulder tap plank jacks if waiting
Once all-in, everyone does 25 shoulder tap plank jacks per side

Mosey to Startex
10 WW1
Hollow Body Hold
10 WW1
Hollow Body Hold
10 WW1
Hollow Body Hold
Hold a Plank until time

MOLESKINE:
– Originally expecting 5 or 6 PAX, I had a plan for a partnered workout with rice bags. Then the FNGs kept pouring out of Toolman’s car; so, I went with Plan B
– Toolman has a connection with Cindy Crawford
– Coffeeteria at Star Bagel with Strutter Chunks hambone and Right Said

ANNOUNCEMENTS:
– Happy Holidays!

COT:
– Everyone gave thanks
– Extra thanks to Spinal Tap for bringing his bro-in-law and Tim the Toolman for bringing his son, bro, and nephews. Hopefully we’ll see them again some day

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12 days of RESPECT

AO: bomber
Q: Puzzlah
PAX: DintyMoore, Pep, Vector, Papa Bear, Tim the Toolman, Firefox, Leonardo
FNGs: None
COUNT: 8
CONDITIONS: frigid, waaandy

WARMUP: move to playground. Start watch.

THE THANG:
12 days of christmas

1 — Lap & 1 Cartwheel
2 — Dive Bomber Merkins
3 — Big Boy Sit-ups
4 — Pull-ups
5 — Swing Rows
6 — Squats
7 — Crunchy Frogs
8 — Curtsy Lunges
9 — Dancing Bears
10 — Tuck Jumps
11 — Monkey Humpers
12 — Carolina Dry Docks

Had this in mind, but definitely need to credit my guy, Pole Dancer, for some comparisojs yesterday. No one, to my knowledge, had 24 days of Christmas, but there’s still time.!

MOLESKINE:

ANNOUNCEMENTS: boxing day Q tbd

COT: prayers for work, travel, safety and family, especially through tough times and loss

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Vector 8th Qversary – A Sampling of the Past

AO: bomber
Q: Vector
PAX: Chunks, CubCadet, DintyMoore, Firefox, Papa Bear, Pep, Sherlock, Strutter, Tim the Toolman
FNGs: None
COUNT: 10
To celebrate a slightly belated 8th Anniversary for YHC (I was EH’d by Ebola in Nov 2017 and had a hambone Q’d beatdown to introduce me to this non-cult cult), I decided to celebrate the musical tradition of sampling by sampling from my first Q. Vector from 8 years ago didn’t give me much to work with, but, like most sampled tunes, the end result is often worse than the original . . .

CONDITIONS: Slightly chilly but warm in our hearts

PLAYLIST: Legendary songs that sampled other works along with the originals

U Can’t Touch This – MC Hammer (which samples . . .)
Super Freak – Rick James
Ice Ice Baby – Vanilla Ice (which samples . . . )
Under Pressure – Queen and David Bowie
S.O.S. – Rhianna (which samples . . .)
Tainted Love – Soft Cell
Don’t Stop the Music – Rhianna (which samples . . . )
Wanna be Starting Somethin’ – Michael Jackson
Anxiety – Doechii (which samples . . . )
Somebody That I Used to Know – Gotye

WARMUP:
Taken from my first Q in March 2018:
GM x 12, WMH x 12, IW x 12, Squats x 12, LBAC x 12, RLBAC x 12

THE THANG:
The Original Vector Q Workout:
[Side note – 1) not sure how you do “reps” of bear crawls, 2) bear crawls AND burpeees? Jeez 2018 me, not cool.]
1) Bear crawl x 12
2) Dips on benches x 12
3) Pull-ups x 12
4) Burpees x 12

The Sample: Taking the original and making it better? worse? indifferent?
DORA with partner
Burpees x 100
Pull-ups x 200
Dips x 300
Run around Rec Center with a Bear Crawl on the last leg

Mary:
Did the 2018 Mary of Elbows to Knees L and R side x 12 each and followed by sampling to make better with “real” bicycles x 12 each side.

ANNOUNCEMENTS:
1. Grow School 12/6 (tomorrow)
2. Holiday Party Hair Band house 12/12 6p
3. Night Moves/After Hours 12/18

COT:
Words of gratitude, praises, prayers. Many prayers and gratitude for Pep’s new computer (like there was A LOT of discussion about this). Appreciated the arrival of HRS Chunks-N-Stuff and that they did not leave once they heard 200 pull-ups and 100 burpees on the docket! Thankful for all the HIM who came out and continue to push me to be harder, better, faster, stronger (see the Kanye sample I threw in there?). SYITG, Vec

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Thanks

AO: bomber
Q: Firefox , CubCadet
PAX: DintyMoore, Black Lung, Papa Bear, Pep, Tim the Toolman, Vector
FNGs: None
COUNT: 8
CONDITIONS: Perfect

WARMUP: Mumblechatter. Mosey up to parking lot.
20 SSH
15 FLBAC
15 RLBAC
10 air presses

THE THANG: Firefox
20 iron mikes (each side is a half)
20 jump squats
20 monkey humpers

Repeat.

Tortoise and Hair. PAX partnered up at one of the parking lot. One partner did a traveling Lt. Dan. The other did 10 jump squats and murder bunny to catch their partner. Swap and repeat to the end of the parking.

Repeat for the full length of the parking lot.

CubCadet Mosey down to circle

New partners. Dora: 100 incline merkins, 200 dips, 300 4-count flutterkicks. Runner runs up to main drive and back.

Round robin mary with lots of some exclusionary rules, one of which was “Firefox doesn’t get to pick”.

MOLESKINE:
– 8 for 8 coffeeteria plus all five members of H.R. Chunksnstuff.
– DintyMoore talked about random encounters with naked people. Everyone else took detailed notes.
– It’s worth noting for posterity that CubCadet is thankful for his body and thinks we should all be thankful for his body.

ANNOUNCEMENTS:
– Converge at handsomizer next Friday. bomber will be closed!
– Party at Hair Band’s place

COT:
– Much gratitude
– Safe holiday travels

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SURPRISE – CO Q

AO: bomber
Q: Chunks , Hair Band
PAX: Tim the Toolman, Puzzlah, hambone, Pep, Strutter, Papa Bear, CubCadet, DintyMoore, Firefox
FNGs: None
COUNT: 11
CONDITIONS: Warm

WARMUP: SSH and some other non sense lead by Hair Band

THE THANG:

SURPRISE CO Q.

Hairband took the first half. Took us to the hill for burpee hill repeats.

Mosey to the playground for
5 Pullups
10 Perfect Merkins
20 Split Squats
30 big boy situps
Mosey around the community center

A couple rounds then mosey to upper parking lot

Boo boo bear crawls switching legs after 3 parking spaces then run to first island.

Mosey to the far island.

95% of men over the age of 35 will never sprint again. Not today Satan. Sprint to the end of the parking lot.

Mosey to startex for some Ab work to finish.

CubCadet loved the surprise Co Q idea. :joy: A surprise Co-Q will return.

MOLESKINE:

ANNOUNCEMENTS: Check Slack

COT: Everyone shared a moment of gratitude.

Thanks Firefox for the ask and Hair Band for joining me. Always an honor to lead the most respected AO.