Tag: Hedwig

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Bomber

Date: 2026-04-17 AO: Bomber Q: Chunks , Strutter, Crawlspace, Hair Band, Right Said, hambone PAX: Tim the Toolman, Hair Band, Chunks, Strutter, hambone, Hedwig, Papa Bear, Crawlspace, Right Said, Pep, Title Max, CubCadet, Vector FNGs: COUNT: 13 CONDITIONS: Beautiful WARMUP: Some kind of nonsense. THE THANG: Lots of nonsense. Strutter called for 1 burpee for every man that walked on the moon, so we moseyed. Bunch of other nonsense. Crawlspace arrived. More nonsense. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Bomber

Date: 2026-04-10 AO: Bomber Q: Natural Ice , PAX: Crawlspace, Grape, Papa Bear, DintyMoore, Pep, Natural Ice, Sherlock, Hedwig, Right Said, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: Fanflippin Tastic
WARMUP: Nah, just started off running – then did some SSH and some of the usual ones out by the nipple.
THE THANG: 3 stations – with 3 exercises – running between each.
The Nipple – 20 hand release merkins, 20 dips, 10 WWI Golf course Parking lot – 20 diamond merkins, 20 Jane Fondas, 10 WWI Startdex – 20 incline Merkins, 20 Dips, 20 WWI
Simple Repetitive – 1.7 miles were ran and 520 calories burned : )
MOLESKINE: Kids these days don’t understand – People had horn players in bands, Dave Matthews had a Saxophone player whole orchestras used to travel with Brian Setzer. Now all the kids just hit play on their laptop band and vape while they stare at their phones
ANNOUNCEMENTS: 4/13 impossible mile and holy smokers that night, 5/9 – run a half marathon with YHC and Juicy J, 5/16 – F3 Dads -! 8/29 join Pep for the 50 mile relay
COT: lifted up families of Pax going through health stuggles
PLAYLIST: hey, you remember that one time in the 90s when Jim Carrey’s movie the mask started a swing dancing revival and all those band nerds started swing bands. Yeah basically that was the playlist.
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Bomber – Run and Situps

Date: 2026-04-03 AO: Bomber Q: hambone , PAX: Hedwig, DintyMoore, Vector, CubCadet, hambone, Papa Bear FNGs: None COUNT: 6 CONDITIONS: Warmish
WARMUP: Lol no
THE THANG: Run, do sit ups, repeat. 240 sit ups total.
Finish with KB carries up the hill.
ANNOUNCEMENTS: Check Slack
COT: Prayers for Good Friday, Easter, and redemption in Jesus Christ
PLAYLIST: lol no
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Oh – there are three ball fields

AO: bomber
Q: Pep
PAX: Black Lung, Tim the Toolman, Vector, Hedwig, Papa Bear
FNGs: None
COUNT: 6
CONDITIONS:
Hot but with a breeze – so bearable

WARMUP:
– run to nipple – Willie mays hays & good mornings

THE THANG:
– run to small ball field
– Wreck-tangle: one partner runs the perimeter of the field (along the fence) while other partner does slower movement. When first partner returns to second partner, they switch and second partner starts running while first partner does slower movement.
– movements (along the fence line):
– Komodo dragon: home along first base line
– Inch worm (inch forward, push up, jump up): along first to second
– lunge twist: along second to third
– Bear crawl: third to home
– 30 burpee penalty when Black lung found us
– 11’s at hill
– hand release merikans
– Squats

ANNOUNCEMENTS:

Brews day next Tuesday : 5-7 at 12S Taproom

COT:
Prayers:
– kids returning to school
– Papa bear taking grandkids to Smoky Mountains
– Vector – lots of change as daughter gets ready to start UGA. They drive a week from Saturday.

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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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Nice Throw, Now Do Some Burpees

AO: handsomizer
Q: Firefox , Freakonomics
PAX: Purple Tiger, Salami, Natural Ice, Old Maid, SalPal, Vector, CubCadet, Papa Bear, Hedwig
FNGs: None
COUNT: 11
CONDITIONS: A little soupy

WARMUP:
15x SSH
10x FLBAC
10x RLBAC
10x Good Mornings
10x WMHs

THE THANG:
Part 1, led by Freakonomics :
OYO, PAX did the following
– 20 Merkins, plank hold till all in
– 40 Squats, chair hold till all in
– 20 Carolina dry docks, dry dock hold till all in
– 40 Lunges, squat hold till all in

Mosey down to the field
Part 2, led by YHC: Ultimate Frisbee!
Team Bomber-ish: Purple Tiger Hedwig Papa Bear Firefox
Team Handsome-ish: SalPal Freakonomics Natural Ice Salami Old Maid

Scoring teams walked and did 5 burpees. Scored upon teams stayed and did 15 merkins. Team Handsome-ish rotated out a player who exercised on the sidelines. Team Bomber-ish did a fair number of burpees to start but Team Handome-ish mounted a comeback late that was not enough to make up the margin that no one was keeping track of.

CubCadet and Vector walked and heckled. You can’t have ultimate without hecklers. This is the way.

MOLESKINE:
– Enjoyed witnessing Hedwig discover of the joy of ultimate. “I get why lacrosse players quit the team for this!”

ANNOUNCEMENTS:
– Game night next Friday, YHC hosting
– Convergence at greenmachine, check Slack
– July 4th convergence, check Slack

COT:
– Job searches and friends/family health
– All PAX shared a word/phrase of gratitude

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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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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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No Shenanigans Means a Little Shenanigans

AO: bomber
Q: Freakonomics
PAX: CubCadet, Vector, Papa Bear, Crawlspace, Sherlock, Pep, Hedwig
FNGs: None
COUNT: 8
CONDITIONS: damp but not cold

WARMUP: the usual

THE THANG: Rounds of 5 exercises – Merkins, Squats, Carolina Dry Docks, Lunges, Rows (at the playground). Do 12 sets of each, run around the rec center and repeat with 11. Run around, do 10… I got down to reps of 5.

3 minute wall sit.

Superman Y.

6 minutes of mary

MOLESKINE: Can you show up at the end and still be counted. Just ask Crawlspace.

ANNOUNCEMENTS: none

COT: Pep’s Work, praise for Vector’s daughter honoring at graduation, those in Ukraine, and Natural Ice’s finding a new job.