Date: 2026-06-05 AO: Bomber Q: Strutter , PAX: Shy Guy, CubCadet, Vector, Puzzlah, Pep, Papa Bear, Topps, Strutter, Tim the Toolman, Chunks, Steampunk FNGs: COUNT: 11 CONDITIONS: Beautiful morning. WARMUP: Thanks CubCadet THE THANG: Not 4 corners, 5 corners. Corner 1 squats/std Corner 2 merkins/std Corner 3 squats/s&d Corner 4 merkins/asst Corner 5 Mahktar N’Deaye Modes of transport between corners: Broad Jump Burpees Duck Walks Lunge Walks Bernies Assorted methods including Boo-Boo Bear Crawls, Standard Bear Crawls, and Sprints. 3 rounds of each. All exercises were done in cadence. MARY: 55 LBCs IC MOLESKINE: Thanks for being on the show. ANNOUNCEMENTS: Strutterfest ’26 COT: Squatter family, coach. PLAYLIST:
Downtown Rodeo 🤠 🐎
Date: 2026-06-03 AO: Titan Q: Toothless , PAX: Papa Bear, Pole Dancer, Makita (Anderson Fader), Tim the Toolman, Spinal Tap, Vector, Pep, Hipster, Toothless, CubCadet, Shelby, Steampunk, FNGs: None COUNT: 13 CONDITIONS: Pleasantly cool, a welcome break from the oncoming onslaught of humidity and heat
WARMUP: Active warmups e.g. skips, shuffles, karaoke, etc.
THE THANG: Downtown Rodeo :face_with_cowboy_hat: :racehorse: Head to the field where the first event is set up
Event 1: Barrel Race Relay PAX split into two groups. Groups perform exercises AMRAP until all PAX have completed the barrel pattern. Incorrect pattern results in a restart for that runner. First group to finish wins, winners do 5 burpees and losers do 15.
Round 1 – Prisoner Squats Round 2 – Merkins Round 3 – WWI’s
Event 2: Stampede Bear crawl sharks and minnows, as in bear crawl across the field and try not to get tagged by the bear crawlers who are it. Number of taggers (ideally) increases each round along with the difficulty. Last man to be tagged wins. 2 rounds.
Event 3: Climbing Pikes Peak The Manitou Incline is a set of 2768 railroad tie steps gaining 2000ft of elevation in a mile. Let’s climb it. 2768 divided by the number of PAX. Roughly 200 double count mountain climbers each.
Event 4: Quarter Horse Dash The namesake of the Quarter Horse comes from it being the fastest breed at or below that distance. Conveniently, a lap around the Parthenon is exactly 1/4 of a mile. So, PAX run a lap with someone calling finish times. Continue to run laps and beat your times else be faced with AMRAP exercises. Some PAX made it 3 laps before heading back for time.
MARY: Dealers choice til time, starting with 10 bucking broncos aka donkey kicks
MOLESKINE: Barrels relay was mostly successful, but at least one of the PAX messed up the pattern on each of the rounds which ended up being the deciding factor in the race. Bear crawling sharks and minnows from the Stampede event was a hit with everyone, especially CubCadet and Vector. The 200 mountain climbers were surprisingly difficult once getting to the higher counts. YHC was toast for the Quarter Horse Dash, but Spinal Tap must have sandbagged because he was almost 10 seconds faster on the 2nd and 3rd laps!
ANNOUNCEMENTS: – 7/11 convergence! – Come to bomber for Strutter’s birthday kickoff – Keep checking Slack for more fun announcements!
COT: YHC encouraged the PAX to be grateful for their health & the ability to workout, as health is easy to take for granted until you don’t have it. Prayer requests were shared, ball of man was convened.
PLAYLIST: https://open.spotify.com/playlist/5RpkZbLODArnaWvGQy9QZq?si=15faca6db7c9424c
WARMUP: Active warmups e.g. skips, shuffles, karaoke, etc.
THE THANG: Downtown Rodeo :face_with_cowboy_hat: :racehorse: Head to the field where the first event is set up
Event 1: Barrel Race Relay PAX split into two groups. Groups perform exercises AMRAP until all PAX have completed the barrel pattern. Incorrect pattern results in a restart for that runner. First group to finish wins, winners do 5 burpees and losers do 15.
Round 1 – Prisoner Squats Round 2 – Merkins Round 3 – WWI’s
Event 2: Stampede Bear crawl sharks and minnows, as in bear crawl across the field and try not to get tagged by the bear crawlers who are it. Number of taggers (ideally) increases each round along with the difficulty. Last man to be tagged wins. 2 rounds.
Event 3: Climbing Pikes Peak The Manitou Incline is a set of 2768 railroad tie steps gaining 2000ft of elevation in a mile. Let’s climb it. 2768 divided by the number of PAX. Roughly 200 double count mountain climbers each.
Event 4: Quarter Horse Dash The namesake of the Quarter Horse comes from it being the fastest breed at or below that distance. Conveniently, a lap around the Parthenon is exactly 1/4 of a mile. So, PAX run a lap with someone calling finish times. Continue to run laps and beat your times else be faced with AMRAP exercises. Some PAX made it 3 laps before heading back for time.
MARY: Dealers choice til time, starting with 10 bucking broncos aka donkey kicks
MOLESKINE: Barrels relay was mostly successful, but at least one of the PAX messed up the pattern on each of the rounds which ended up being the deciding factor in the race. Bear crawling sharks and minnows from the Stampede event was a hit with everyone, especially CubCadet and Vector. The 200 mountain climbers were surprisingly difficult once getting to the higher counts. YHC was toast for the Quarter Horse Dash, but Spinal Tap must have sandbagged because he was almost 10 seconds faster on the 2nd and 3rd laps!
ANNOUNCEMENTS: – 7/11 convergence! – Come to bomber for Strutter’s birthday kickoff – Keep checking Slack for more fun announcements!
COT: YHC encouraged the PAX to be grateful for their health & the ability to workout, as health is easy to take for granted until you don’t have it. Prayer requests were shared, ball of man was convened.
PLAYLIST: https://open.spotify.com/playlist/5RpkZbLODArnaWvGQy9QZq?si=15faca6db7c9424c
Bomber
Date: 2026-05-22 AO: Bomber Q: Pep , PAX: CubCadet, Pep, Tim the Toolman, Topps, Firefox, Steampunk FNGs: None COUNT: 6 CONDITIONS: Wet, dreary, drizzly
WARMUP: Run to golf clubhouse – Little baby arm circles – Willie mays Hayes – God mornings
THE THANG: – Dora – 100 hand release mericans – 200 squats – 300 windshield wipers (left+right = 1)
MARY: – at clubhouse – Runner calls out exercise for pax to perform while runner runs around building
ANNOUNCEMENTS: – Sunday spring fling
COT: – squatter wife – Cub cadet dad + plus cub cadet extended family arriving this weekend
WARMUP: Run to golf clubhouse – Little baby arm circles – Willie mays Hayes – God mornings
THE THANG: – Dora – 100 hand release mericans – 200 squats – 300 windshield wipers (left+right = 1)
MARY: – at clubhouse – Runner calls out exercise for pax to perform while runner runs around building
ANNOUNCEMENTS: – Sunday spring fling
COT: – squatter wife – Cub cadet dad + plus cub cadet extended family arriving this weekend
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).
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
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 . . .
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!
Christmas Light Alert
AO: westeros
Q: Natural Ice – CBO
PAX: Wolfpack, Spinal Tap, Grape, DintyMoore, Pep, CubCadet, Vector, Young and Restless, Red Skull, Shingles (F3 Wichita), Tim the Toolman, Natural Ice – CBO, Steampunk, Tops
FNGs: None
COUNT: 14
CONDITIONS: Wonderful
Q: Natural Ice – CBO
PAX: Wolfpack, Spinal Tap, Grape, DintyMoore, Pep, CubCadet, Vector, Young and Restless, Red Skull, Shingles (F3 Wichita), Tim the Toolman, Natural Ice – CBO, Steampunk, Tops
FNGs: None
COUNT: 14
CONDITIONS: Wonderful
WARMUP: The usual warmups with a few extra stretches
THE THANG: PAX embarked on the 3rd Annual Christmas Light Alert, exploring the festive streets of Westeros under YHC’s lead. This 2.6-mile mosey combined holiday spirit with heart-pumping fitness, as we stopped to honor neighborhood decorations with exercises:
– White Christmas Lights = 5 Iron Mikes (each leg counts as 1/2)
– Multicolored Lights = 5 Merkins
– Inflatable Deer or Standing Statues = 5 Burpees
The neighborhood showed up in force with decorations, and so did we. PAX powered through countless lights, racking up reps and burning 590 calories in the process.
Bonus Challenge: A festive bear crawl across the neighborhood bridge, adding some extra grit to the evening.
ANNOUNCEMENTS: Lean Pax is almost here!
COT: Prayers for Courage in the New Year