Tag: bomber

Posted on

Birthday #1s for My 54th

AO: bomber
Q: Vector
PAX: Black Lung, Cream Cheese, DintyMoore, Sherlock, Pep, Papa Bear, CubCadet, Chunks, Tim the Toolman, t-cell, Recharge, Focker, Spinal Tap
FNGs: None
COUNT: 14
So, YHC turned 54 last week (What? I don’t look that old? Oh, stop with all the complements, you . . . ), so time once again for a Birthday Q. Today’s theme, blatantly stolen from a Hi-Viz Q a few years back, was #1 songs from my birthdays of days past.

CONDITIONS: 50s, light breeze – perfect for everyone except Focker who stated at coffeeteria how much he loves the mid-summer, 90s and high humidity workout. And he was serious . . .

PLAYLIST:
1970 (True Day of Birth #1) – Bridge Over Troubled Water – Simon & Garfunkel [NOTE: not the best workout song, bit of a downer, but that’s my true birthday #1]
1978 (8th Bday) Night Fever – Bee Gees
1980 (10th Bday) Crazy Little Thing Called Love – Queen
1983 (13th Bday) Billie Jean – Michael Jackson
1984 (14th Bday) Jump – Van Halen
1988 (18th Bday) Never Gonna Give You Up – Rick Astley
1993 (23rd Bday) The Sign – Ace of Base
1997 (27th Bday) Wannabe – The Spice Girls
2003 (33rd Bday) In da Club – 50 Cent
2012 (42nd Bday) We are Young – fun.
2013 (43rd Bday) Happy – Pharrell Williams
2019 (49th Bday) Sucker – Jonas Brothers

WARMUP:
54 SSH as per Vector Bday tradition
LBAC x 12
Seal Claps x 12
Overhead Press x 12
RLBAC x 12
WMH x 10 OHO
Good Mornings x 10 OHO

THE THANG:
#1: Mosey to playground – 54s
5 exercises x 4 sets with Rec Center run in between each set.
50 Squats
40 Incline merkins
30 Big boy sit ups
20 Lunges
10 Pull ups
(Kudos to Black Lung for ensuring correct forms were followed)

#2: 54 sprint – 5 burpees, run up hill, 4 burpees

#3: DIDs: 18 each of Dips, Incline merkins, Decline merkins (18 x 3 = 54 . . . ’cause math!)

Mary with flutter kicks, boxcutters and some god awful exercise from Focker called Seal Crunches . . . form was definitely varied across the circle on those

ANNOUNCEMENTS:
– Thanks for Black Lung’s M with a new job
– bluemule beer event – check Slack (like literally EVERY single channel)
– Murder Mile next week at Green Machine

COT: Moment to take in the day and then thanks to the HIM who continue to push me and make me feel much younger than 54. I did appreciate hearing that many were gassed by the workout, with the highest praise coming from t-cell: “This is a workout that Vector would complain about if he wasn’t Q.” Well said, my friend. Well said. SYITG, Vector

Posted on

Firehydrants are not easy at 300 count

AO: bomber
Q: Pep
PAX: Puzzlah, Papa Bear, Chunks, Right Said, Pep, Einstein, Mall cop, snowden
FNGs: 2 Mall cop, snowden
COUNT: 8
CONDITIONS: drizzly but warm-ish

WARMUP:
– little baby arm circles : 15
– reverse little baby arm circles : 15
– seal claps: 15
– imperial walkers: 15

THE THANG:
dora
– run to Mercedes (do not touch the honey pot)
– exercises
– burpee: 100
– american hammer: 200
– firehydrants: 300
– dips: 200

ANNOUNCEMENTS:
– beer tasting at Blue Mule’s
– plank+april coming

COT:
– papa bear’s niece had a premature baby that passed

Posted on

Bomber, Friendly or Intimate (depends on who you ask)

AO: bomber
Q: CubCadet
PAX: Crawlspace, CubCadet, hambone, Wet Wipes, Pep, sooner, Papa Bear, Blueprint
FNGs: None
COUNT: 8, yes rather light for Bomber
CONDITIONS: 56, sort of damp

WARMUP: Normal stuff plus 90 second merkin to failure. Entertainment provided by mumble chatter about ‘aiming’ problems.

THE THANG: Ran as a group to Richland Park pavilion. Three sets of:
– 30 ski jumpers
– 25 dips on picnic table
– 20 lateral lunges
– 15 incline merkins
– 10 box jumps onto table (bench or top)
– Lap around the library / pavilion in between

Release run back to start. (Total run ~ 2.1 miles). Hold plank or peoples’ chair.

Wrapped it up with 50 4 count flutters.

MOLESKINE: Missed a lot of the Bomber regulars this morning, including our AOQ DintyMoore who I learned this week has quite the reputation as a bowling coach. Hope it went well with thebuffalo Overheard “I miss it when Vector is here for our runs” and “this is a good playlist, CubCadet” (recycled from a 2021 St. Patty’s Day titan workout)

ANNOUNCEMENTS: Not much, check slack. I hear is loaded with useful information.

COT: Safe travels and a chance to recharge for those going on break. Prayers to make us better leaders and men. Thanks for the chance to be with you today. You inspire me to be better.

Posted on

The One in the Rain

AO: bomber
Q: Wolfpack
PAX: Tim the Toolman, Crawlspace, DintyMoore, Firefox, Papa Bear, Pep, Right Said, Vector
FNGs: None
COUNT: 9
CONDITIONS: You can only get wet once

WARMUP: Mosey to upper parking lot. BAC, BAC BACs, Imperial Walkers, WMH.

THE THANG:

Thang 1:
Four Corners (Was going to do a triangle, but that parking lot was so perfectly square decided to go with that and add an extra set)

Perform the exercise and run to the next corner making your way around the square. 7 rounds in total.

R1: Burpees, 7 reps at each corner
R2: Flutter Kicks, 14 reps at each corner
R3: Merkins, 21 reps at each corner
R4: Squats, 28 reps at each corner
R5: Carolina Dry Docks, 21 reps at each corner
R6: WW1, 14 reps at each corner
R7: Iron Mikes, 7 reps at each corner.

Thang 2:
3 sets of Bear Crawls from the community center, up the stairs to the upper parking lot

Mary:
Plankapalooza
20 seconds high plank
20 seconds low plank
15 seconds high plank
15 second low plank
10 seconds high plank
10 seconds low plank
5 seconds high plank
5 seconds low plank

MOLESKINE:
It may have been uncomfortable to roll around in the wet and and bear crawl up a waterfall, but a reminder that it’s good to go out of our comfort zones and test ourselves from time to time. Great work Pax!

ANNOUNCEMENTS:
Bring your kid to workout day next Tuesday at the knoll. DM me if you have any questions.

Biscuit run tomorrow.

Murder mile March 28 at GreenMachine

COT: silent reflection for all prayers both said and unsaid.

Posted on

Gutenberg

AO: bomber
Q: Grape
PAX: Avalanche, Black Lung, Pep, Vector, Cream Cheese, Right Said, Crawlspace, Firefox, CubCadet, Tim the Toolman, Michelin Man, DintyMoore, Sherlock
FNGs: None
COUNT: 14
CONDITIONS: as Crawlspace said, this is the one month per year of perfection

WARMUP: 20 SSH
10 WMH OYO
10 Good Mornings OYO
10 LBAC F
10 LBAC R
10 OH Claps
10 Seal Claps
10 Moroccan Night Clubs

THE THANG: Mosey for a bit on the greenway

Flower

Jack Webb to 8 then back down

2/23/1455 the first Gutenberg Bible was printed, so we went to church

Mosey to church number 1
10 Burpees
Mosey to church number 2
10 Burpees
Mosey to playground
10 Burpees

Sets of 55 reps with 5 pull-ups in between

B- BBSU
I- Irkins
B- Bobby Hurleys
L- Lt. Dans
E- elbows to knees (mountain climbers)

MOLESKINE: thanks for letting me lead this morning! Good work out there!

ANNOUNCEMENTS: Biscuit run, Plankpril

COT: Mental, physical, and emotional health of our communities and families

:grapes:

Posted on

Anterior Mid Cingulate Cortex

AO: bomber
Q: Chunks
PAX: Crawlspace, hambone, Sherlock, Hair Band, CubCadet, Michelin Man, Tim the Toolman, Focker, Vector, Papa Bear, Firefox, Right Said, Wet Wipes, DintyMoore, Pep, 8 Ballz
FNGs: 1 8 Ballz
COUNT: 17
CONDITIONS: Brisk but Nice

WARMUP: Not today!

THE THANG:
Today’s goal was to grow our Anterior Mid Cingulate Cortex by doing hard things to accelerate our tenacity.

10 Burpee Buy In
Mosey to rock circle on the greenway
9 Burpees
Mosey back to parking lot with the abandoned Mercedes
8 Burpees
Boo Boo Bear Crawl to first island with left leg up
Boo Boo Bear Crawl to next island with right leg up
Mosey back to starting island
7 Burpees
Mosey to rock circle on the greenway
6 Burpees
Mosey back to parking lot with the abandoned Mercedes
Peter Parker/Alligator Merkins to first island
LT Dan Broad Jumps to next island
Mosey back to starting island
5 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
3 Burpees
Lunge Walk to last island
Mosey back to starting Island
3 Burpees
Mosey to rock circle on greenway
4 Burpees
Mosey back to parking lot with the abandoned Mercedes
5 Burpees
Squat shuffle left foot first to first island
Squat shuffle right foot first to next island
Mosey back to starting Island
6 Burpees
Mosey to Startex
7 Burpees
8 Burpees
9 Burpees
10 Burpees
20 LBCs
30 secs of flutter kicks

MOLESKINE:
Always an honor to lead at any AO, but this being my first time to Q at the illustrious Bomber was special. Hope everyone had a good time and grew their aMCC.

Welcome to 8 Ballz!
ANNOUNCEMENTS:
Brew Ruck 2/17/24 check slack or connect with Red Skull
@papabear needs some helpers to move a few pieces of furniture tomorrow at 9 am.
COT:
Prayers for @cowboy and family
Prayers for mental health. Don’t suffer in silence. Seek out others to talk to. We are not meant to do this thing called life alone.

Posted on

Just Another Rainy Friday

AO: bomber
Q: hambone
PAX: Chunks, Tim the Toolman, Papa Bear, Pep, Vector, Aquafina, Avalanche, CubCadet, DintyMoore, Firefox, Spinal Tap, Puzzlah
FNGs: None
COUNT: 13
CONDITIONS: Wet and quiet

WARMUP:
15 x SSH IC
12 x IST IC
14 x TS IC
GMs OYO
13 x Squats IC

THE THANG:
Mosey to McCabe Pub, 5 Merkins IC
Mosey down the street; 5 mins of bear crawls
Mosey north for a bit, squats for the six
Mosey south for a bit, squats for the six

6 mins of Mary

Mosey to the bottom of our favorite hill; Pax completed Jacob’s Ladder (7 trips up the hill, increase burpees on each one)

MOLESKINE:
1) YHC wanted to do some moving around. Coming off of a busted ankle, I appreciate the pax putting up with some slow jogging as we checked the area out.

2) While walking into coffeeteria, @Puzzlah pointed out to me that his entire front size was wet but back side was dry. This is the upside to doing burpees

3) Distance totaled 2.5 miles for the whole workout

PRAYERS:
1) Prayers for Cub Cadet’s coworker being recently diagnosed with throat cancer. Prayers for peace and strength in a difficult time
2) Prayers for @Supernova’s mother-in-law after her passing after illness. We pray she is safe in the Lord’s arms and that his family finds peace in a difficult time.

Posted on

F3unky

AO: bomber
Q: Vector
PAX: hambone, porcelain, greyalbum, CubCadet, Tim the Toolman, Pep, t-cell, Sherlock, Chunks, Wolfpack, Papa Bear, Crawlspace, @CreamCheese, @Avalanche, @Topps, Waterboy
FNGs: 1 Waterboy
COUNT: 17
Continuing in the tradition of lessons in music history (previous classes included Disco, New Wave Post Punk, Old School Country, and @CubCadet ‘s favorite, Southern California Death Metal), YHC felt a Bomber Friday was the perfect time to teach a lesson on funk music. The playlist consisted of some of the greatest funk songs, but funky also means stinky. So, it’s time to break a sweat.

CONDITIONS: Perfectly funky

PLAYLIST:
Play That Funky Music – White Cherry
Get Down On It – Kool & the Gang
Funky town – Lipps Inc.
Low Rider – War
Shining Star – EWF
She’s a Bad Mama Jama – Carl Carlton
Flash Light – Parliament
Super Freak – Rick James (dammit)
Got to Give it Up – Marvin Gaye
Word Up – Cameo
Jungle Boogie – Kool & the Gang

WARMUP:
Mosey around baseball field to rec center and circle up.

THE THANG:

#1: Get Down On It: Side Straddle Hops while this funk classic plays. Every time the words “get down” are uttered, PAX do a jump squat. Reminder as we start that it’s a 5 minute song.

#2: Upper Body: 100 reps of incline merkins, dips, and underdogs. Run around rec center after each exercise.

#3: Legs: 100 reps (each leg = 1/2) of squats, iron mikes, and mountain climbers. Run around rec center after each exercise.

ANNOUNCEMENTS:
– Welcome FNG Waterboy, a UF Gator
– Prayers for Yuri and family
– 9 days left for the leanpaxers

Thanks as always for letting me lead you. The mumblechatter dropped off, so I’m hoping folks got funky while we got funky. Appreciate all of you for pushing me.
SYITG,
Vector

Posted on

The Sequence

AO: bomber
Q: Firefox
PAX: DintyMoore, Pep, Good Morning America, Crawlspace
FNGs: None
COUNT: 5
CONDITIONS: Slippery

WARMUP:
– Drive up to the clubhouse
– Carefully navigate walkways to dry land
– 20 SSH

THE THANG:
The dice returned after a long sabbatical. 1 red die to randomly select a leg exercise, 1 blue die to randomly select a core exercise, followed by The Sequence. Rinse and Repeat.

Red Die exercise options: 20x Jump Squats, 20x Star Jumps, 20x/side Bulgarian Split Squats, 20x/side Imperial Reverse Lunges, 20x Squats, 20x/side Iron Mikes

Blue Die exercise options: 30x/side Freddie Mercuries, 20x Boxcutters, 20x Windshield Wipers, 20x/side Ukrainian Hammers, 20x WWIs, 20x V Ups

The Sequence: continuous sequence (ie, try not to rest or take a knee) of 40x Plank Jacks, 30x/side Mountain Climbers, 20x Merkins, 20x Forward Arm Circles, 20x Backward Arm Circles, 20x Air Presses.

We went 5 rounds in which each PAX got to roll the dice, at which point, barely able to feel our arms, we swapped out The Sequence component for a simple 20x Merkins. 5 more rounds completed. Apologies to @DintyMoore who did not get a second turn to roll the dice so that we could select the 2 exercises that hadn’t been done.

ANNOUNCEMENTS:
– The Hunger Games! Check the 2ndf channel.

COT:
– Safety for all; support for those recovering from or under testing for medical conditions/procedures; fortitude, support, and grace for those at home with kids; encouragement for those with big work projects looming over them.

It was a pleasure and honor to lead y’all this morning!

Posted on

New Year Revolution 2024

AO: bomber
Q: Puzzlah
PAX: DintyMoore, Black Lung, Right Said, Tim the Toolman, Vector, Puzzlah
FNGs: None
COUNT: 16
CONDITIONS: icy cool

WARMUP: mosey let’s call it 1012 meters

Move the body a bit. Hit the shoulders and calves and hips.

THE THANG:
Kicked off 2024 with a 2024 inspiration

Do 20 of each movement, quick mosey down the hill, sprint up the hill, 24 of each movement, then repeat quick mosey and sprint.

20–24

Merkins
(Jump?) Lunges
Carolina Dry Docks
Skaters/curtsy lunge
Plank shoulder taps

Recover and mosey another let’s call it 1012 m to our finisher. That’s more or less 2024 m round trip.

We finished off with the 20 m (actually 20.24 m) beep test  📟📟📟 of V02 max capacity. Two lines of cones separated by 20(.24) m. Man starts running on the beep, then aims to reach the cone before the next beep. And beep. And beep. And beep. Every minute or so, the time between beeps decreases. See info here: www.beeptestguide.com/table.htm

Quick aside: The test is hard. It was introduced to me by my old men’s league rugby coach, a wild, brilliant, ferocious South African who told us that his coach growing up would back an ambulance up to the pitch and make them run 20 m back and forth in 100 degree heat until that truck was filled with the bodies of the men who were able to drag themselves of the field. By comparison, this was pleasant. Shout out to my old coach Eugene wherever you are in the world.

Back to today, congrats to all the men who pushed their limit and a special shout out to the few who reached the 8th round. Hope to try again post #leanpax to see how we’ve pushed ourselves. Thanks for your support as a first time Q today.

ANNOUNCEMENTS:

Game night January 27.

Prayers