Tag: Firefox

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Everybody at Bomber’s Working for the . . .

AO: bomber
Q: Vector
PAX: Pep, Firefox, CubCadet, Tim the Toolman, hambone, Papa Bear, Topps, Steampunk, Grifter
FNGs: 1 Grifter
COUNT: 10
Today’s workout celebrates those glorious two days, Friday and Saturday . . . Ladies and Gentlemen, the Weekend (the days, not the singer).

CONDITIONS: Perfectly warm and humid

WARMUP: SSH x 20, LBAC x 20, Overhead press x 10, Seal claps x 10, RLBAC x 20, WMH x 10, Good Mornins x 10, Imperial Walkers x 20

THE THANG:
7 exercises at the wall — spelling out, you guessed it, “weekend.” 100 reps and then run rec center cul-de-sac between each exercise.

Wall Jumps
Erkins
Elbows – Hands
Knees of the High Variety
Excellent Form Squats
Newton’s Cradle
Dips

Ended with a quick TGIF – 5 each of
Tuck Jumps
Gorilla Humpers
Iron Mikes
Freddy Mercs

THE TUNES:
Working for the Weekend – Loverboy
Friday I’m in Love – The Cure
Last Friday Night (T.G.I.F) – Katy Perry
Saturday Night – Bay City Rollers
Saturday Night’s Alright for Fighting – Elton John
Finally Friday – George Jones
Weekend – Wet Willie
Another Saturday Night – Sam Cooke
Stayin’ Alive – Bee Gees (from Saturday Night Fever, get it?)
Saturday – twenty one pilots
Livin’ It Up (Friday Night) – Bell/James

ANNOUNCEMENTS:
– Three Ring Circus next week at titan atlantis and bomber

COT:
– Words of gratitude given
– Praises for health, family, and prayers for CDC colleagues who faced the shooting of their offices last Friday

MISCELLANY:
– Kudos to hambone who finished the exercises first — his reward? Extra Tuck jumps.
– Kudos to Papa Bear Topps and Steampunk for helping move a Firefox dresser. Rumor was it was filled with board games, and those things can be heavy.
– Kudos to CubCadet who tackled Night Moves last evening and then climbed out of bed to hit Nashville’s most respected AO.
– Welcome to Grifter (Travers), who lives in the Nations and was looking for a workout group to help with accountability and provide a social outlet. He’s traveled the world from Bali to Sri Lanka to India (by motorcycle) and clearly has some interesting and enlightening tales to tell. He also is into cryptocurrency, runs a short-term rental business, and has a 2.1 due soon. Hope to see him back again soon.

Honor leading the PAX who continue to make me stronger and better. SYITG, Vector

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1000 Rep Challenge

AO: titan
Q: DintyMoore
PAX: SalPal, Chunks, CubCadet, Firefox, Papa Bear, Pep, Spinal Tap, Tim the Toolman, Vector, Natural Ice, Young and Restless, caprate, Good Morning America, Cal Worthington, Wolfpack, hambone, Golden Shower
FNGs: None
COUNT: 18
CONDITIONS: Pristine

WARMUP:
Mosey and traditional warm-up

THE THANG:
100 Merkins
100 Squats
100 Step Ups
100 American Hammers
100 Dry Docks
100 SSHs
100 Monkey Humpers
100 Heel Touches
100 Iron Mikes
100 Dips

Run a lap at every 50 reps

MOLESKINE:
Planning is essential and plans are useless

ANNOUNCEMENTS:
CSAUP 50 Mile

Night Moves

COT: It’s always a pleasure to lead, thanks for the opportunity and for all the positive vibes from Natural Ice

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Modify as needed

AO: bomber
Q: DintyMoore
PAX: Firefox, Chunks, Pep, Salami, Tim the Toolman, hambone, Sherlock, Young and Restless, Hedwig, Strutter
FNGs: None
COUNT: 11
CONDITIONS: Heavy Air

WARMUP:
Mosey for Coupons
Shoulder Routine

THE THANG:
The Thang –
Partner Work
Alternate between following
Deep Squat x 100
High Pull x 100
Overhead Shoulder Swings x 50
Lap around ballfield in between sets

Alternate between following
Wall Jumps x 50
Decline Merkins X 50
Burpees x 50
Run to top of hill

Mary to Finish
Dealers Choice followed by this finisher
10 sec toy soldiers
10 sec high knees
10 sec tuck jumps
10 sec iron mike
10 sec side lunges

https://open.spotify.com/playlist/7KGdsJbzC0pi08efToUK3x?si=D2OKzsWURIamyDw0c4fZAg&pi=8SsSiMasRnKW4

MOLESKINE: one more thing

ANNOUNCEMENTS: CSAUP 50 Miler 8/29

COT: good thoughts for change, travel, and family

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1st F Emeritus Still Got It

AO: bomber
Q: Hair Band
PAX: Hedwig, DintyMoore, Matt Kaminski, hambone, Firefox, Sherlock, Pep
FNGs: None
COUNT: 8
CONDITIONS: warm with a side of swamp ass

WARMUP:
50 SSHs
Jog w coupon to community center parking lot
7 blockees or jump-over-your-coupon-burpees every minute on the minute for 10min

THE THANG:
Amrap, alternating sets:
Rows 1min
Goblet squats 1min
Run w coupon to stop sign & back

Shoulder press 1min
Lunges 1min
Run w coupon to stop sign & back

MOLESKINE:
Encouraging HIMs to share with each other

ANNOUNCEMENTS:
CSAUP 50 Miler August 29th-30th

COT:
Celebrations in order for babies on the way, good in-laws, and gratitude for great wives and kids, prayers requested for healthy family members, traveling mercies, and work turmoil

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Independence Day Convergence + 1st F Q Handoff

AO: handsomizer
Q: Hair Band , SalPal
PAX: Young and Restless, Black Lung, Spinal Tap, Natural Ice, Puzzlah, Focker, Strutter, DintyMoore, Cowboy, Esposa, Vector, CubCadet, hambone, Betty Ford, Firefox, Chunks, Cuban Missile, Pepsi, Papa Bear
FNGs: None
COUNT: 21
CONDITIONS: Smelled like freedom.

WARMUP: Mosey around stadium, 50 SSH, 25 8-count body builders, 1 vanilla stair run, 1 stair run w/ bunny hops up stairs.

THE THANG:
In late 1776, morale in the Continental Army was at a low after losses at the Battle of White Plains in October and at Forts Washington and Lee in November. Chased by the British, General George Washington retreated across New Jersey and into Pennsylvania. His force, in threadbare uniforms and many without shoes, was reduced to a few thousand and enlistments were set to expire. After asking his enlisted men to stay for one last effort, Washington devised a daring plan to stun the British, capture supplies, and reinvigorate American morale. The objective is to ferry his army across the Delaware River on Christmas and strike the Hessian garrison at Trenton.

MOT to battle: mosey to bridge

At river crossing: in two lines on the 6, everyone does american hammers. Last person in line bear crawls across bridge and starts american hammers on other side. 2nd to last person goes, then third, etc until all across.

Battle (SalPal takes over), 2 sets:
~15-20ish yards down and back of burpee broad jumps, complete 5 atomic merkins when back. Repeat 5x

Bearcrawl down, crawlbear back. 10 sit throughs with hip taps, 5 e side. Repeat 3x.

Return home: partner up, fireman’s carry/piggyback casualties (partner) back to top of stairs ex (switching along the way for even load distribution).

Sprint from top of stairs to startex, burpees to buy out.

In total there were 905 British casualties and 5 american casualties. The Americans dominated the fight and prevailed again in Princeton a week later. In these battles, General Washington demonstrated his ingenuity and resilience as a leader, won the loyalty of his soldiers, and revived the Continental Army. We celebrate these victories as a reminder of the sacrifices and wins that ensured our freedoms today.

MOLESKINE: Mumble chatter trailed off quickly in the heat of battle. T-claps to Black Lung and his partner doing carries the whole way through.

ANNOUNCEMENTS: 1st F went from Hairy to Salty. Additional Leadership Changes Announced. Natural Icewill have more forthcoming in the days ahead.

(Sally is writing this): Hair Band brought great energy and impact to our region, and will keep up his Grow Schools in the months ahead. I know I have big shoes to fill. I’m looking forward to partnering with Natural Ice and the SLT to bring the heat and the hate to an AO near you. Keep an eye on 1st F for the work ahead.

COT: Grateful for our freedoms and this country. Closed with Pledge of Allegience and prayer.

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Grateful

AO: bomber
Q: Focker
PAX: Cream Cheese, Vector, Grape, CubCadet, Right Said, Tim the Toolman, Papa Bear, Sherlock, Firefox, Puzzlah
FNGs: None
COUNT: 11
CONDITIONS: pea soup

WARMUP: short and typical

THE THANG: grab coupons (2 options)
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins
Run a lap
10 thrusters, 15 heel lifts, 20 thrusters, 25 heel lifts, 30 thrusters
Run a lap
10 heel lifts, 15 swings, 20 heel lifts, 25 swings, 30 heel lifts
Run a lap
10 swings, 15 gun shows, 20 swings, 25 gun shows, 30 swings
Run a lap
10 gun shows, 15 merkins, 20 gun shows, 25 merkins, 30 gun shows
Run a lap
Do every exercise to failure for last round

MOLESKINE: A+ playlist ranking by Vector

ANNOUNCEMENTS: convergences on 6/26 and 7/4!

COT: prayers for those who are hurting from loss.
Practices in gratitude
“You either choose to receive the beauty and wonder of this life in the midst of chaos and distress, or you never will.”- Alan noble

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Bomber Nostalgia – A Legend Returns

AO: bomber
Q: Vector , t-cell
PAX: Papa Bear, Hedwig, Sherlock, Puzzlah, Grape, Tim the Toolman, Michelin Man, Firefox, CubCadet, DintyMoore, Topps, Steampunk
FNGs: None
COUNT: 14
Firefox arranged another hybrid Q bringing back a Bomber legend, t-cell, to Q . . . along with some other dude. In order to “set the mood,” the playlist focused on the Qs’ guilty pleasure: pop music princesses. That’s right – not a single song prior to 2014. That means no 80s songs or Beatles tunes, Pep. One disclaimer: YHC was struck when reviewing the playlist how many F bombs were dropped by these talented women. C’mon, you don’t need to curse to attain pop superstardom – ask Salt N’ Pepa . . .

CONDITIONS: Nostalgic

WARMUP: t-cell leads in a mosey around the AOQ. There may have been some signs of tears as he recalled the days of princessaurora and Hi-Viz (who??).

THE THANG:
#1: t-cell favorite – parking lot shuffle with escalating exercises of burpees, 2 jump squats, and some merkins. A little bit of mumblechatter about speaker volume and the tawdry subtext of these fine pop tunes.

#2: After being gassed from the shuffle, YHC took over to do DIDs at the startex (another t-cell classic) followed by a partner run around the Rec Center Circle highlighted by more burpees, squats, Iron Mikes, and merkins.

Mary to round it off with my 2.0, Steampunk, brazenly throwing out fingertip merkins as the next exercise. Needless to say, I a) was a proud papa and b) totally modified those buggers.

COT: Words or praise, prayers, and gratitude shared. This was also a celebration of my 2.1’s graduation from St. Cecilia Academy later Friday – she’s her own diva/princess of whom this dad is extremely proud.

Ended with a demand that coffeeteria heads to Dose to keep with the nostalgic spirit as well as the demands of our guest – the way many PAX became salty after that announcement made YHC think t-cell had asked for another round of fingertip merkins. Sheesh . . .

Always great to see F3 Nashville royalty at the Most Respected AO in Nashville. Come back again!

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Tabata @ The Bomb

AO: bomber
Q: Cowboy
PAX: Pep, Vector, Firefox, Puzzlah, Tim the Toolman, Wet Wipes, DintyMoore, CubCadet, Right Said, Papa Bear
FNGs: None
COUNT: 11
CONDITIONS: Cool, Damp, Early Spring-like, Music was a Mashup (Playlist here) music.apple.com/us/playlist/hayseed-umphreys/pl.u-leyll0GHxgZkbN

WARMUP: SSH (for Pep), Downward Dog, Cobra, Calf stretch, Imperial Walkers, Hillbillys, Don Quixote,

THE THANG:
Split in 4 groups which turned out to be pairs (3 came later to flesh out the 11)
To the playgroud

Tabata Style : 45 sec on 15 sec between, 2 rounds, 2 sets
Station One : Pull Ups with Squat in between
Station Two : Crunchy Frogs
Station Three : Incline Merkins
Station Four : Swing Thrusters (knees to chest)

10 count
Mosey to the hill
11s – Mountain Climbers, Iron Mikes, Slap Merkins in the middle
In pairs the teams begin on opposite ends (each start at 1 doing opposite exercises ) When you meet you partner do 5 slap merkins.

MOLESKINE: Words of Gratitude from the PAX: Heard Wife, Grandkids, Son coming home, New Pope, many more.

Pleasure to join in the fun. Execellent AO, Big tnx to Firefox for luring me over.
Coffeeteria – Took over Star Bagle, excellent convo

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Roll the Dice

AO: bomber
Q: Subway
PAX: Sherlock, Firefox, Wet Wipes, DintyMoore, CubCadet, Tim the Toolman, Right Said, Hedwig, Vector, Papa Bear
FNGs: None
COUNT: 12
CONDITIONS: beautiful 63 degrees

WARMUP:
Mosey with coupons for 1/2 the PAX; various stretching, LBACs, Squats

THE THANG:

Buy in of 10 SSHs; next rnd. 10 squats; next rnd. 10 burpees; rinse repeat

Role dice after buy in – number corresponds to Station – at which you do 25 reps of each movement:

Station 1
Merkins
Ranger Merkins
HR Merkins
HL Merkins

Station 2
Curls
CPRs
Rows
Lawnmower pulls

Station 3
Lunges
Squats
Seesaw Lunges
Calf Raises

Station 4
Overhead Press
Taint scrapper
Thruster
Truck drivers

Station 5
American Hammers
Mtn Climbers
Flutter Kicks
BBSUs

Station 6
Chest press
Grave diggers
Side bends
Blockees

Mosey back with coupons

3 minutes of Mary

MOLESKINE:

ANNOUNCEMENTS: brewsday Tuesday

COT: Thank you all for letting me lead! Looking forward to being back soon.

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Shakedown

AO: titan
Q: Spinal Tap
PAX: Firefox, Tim the Toolman, Old Maid, Pep, Papa Bear, CubCadet, Cocktail
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: the usual side straddle hops baby arm circles Willie mays hats and good mornings

THE THANG:
Mosey to the bottom of the hill and did 11’s with deconstructed burpees of merkins and squats thanks to CubCadet suggestion alternating with fire hydrants (a Pep special) but suggested by Papa Bear.

Then DORA with 50 pull ups, 100 shoulder tap plank jacks (thx Firefox) and 150 American hammers.

Finished with 20 incline merkins, 20 dips, 20 each leg (j)Bulgarian split squats.

Heard some :boom: :boom: :boom: during the Dora and found out later it was this…
www.wsmv.com/2025/04/16/suspect-shot-killed-by-dea-agent-midtown-nashville/#

ANNOUNCEMENTS: None

COT: Pep with his consulting

Next on deck: Natural Ice – CBO. He has been self admittedly been slacking due to lack of accountability. Expect lots of HC to make sure he shows up next week!