It was a frosty 30 degree’s this morning when I pulled into Folsom, Medicine Woman called E.C. The night before and he was not joking. Like a triad Ninja he come running (1.5 miles Aye!) in looked up ice on his mask, said what’s up Bedpan. I thought to myself today is a day to be maniacs! (I’ll explain later),all of the sudden the parking lot was full at Folsom. 11 HIM’s showed up for my VQ. It’s AT’s bday and he showed up with a codpossum ready to get down in the Gloom. (Show to know).
Warm A Rama
SSH x10
cherry pickers x 10
10 hillbillies on the right side
10 Appalachian Americans on the left side
25 night clubs oyo
Mosey to the bottom
team work makes the dream work
25 Maniacs (Chris Farley/tommyboy) then plank until teammate makes two laps x’s2
mosey to covered area
dips x 10
captian Morgan x 10 oyo
mosey to the flag
Pledge
merkins x10
mountain climbers x 10
LBC’s x 15 oyo
mosey
tennis court lunges
stop at end and Bobby Hurley add 1 per court. Then rinse and repeat.
Finished up with 25 squats slow and low per Pax request, and you can’t lose your V without at least 5 Burpees.
I learned a lot this morning, Captain Morgan is best left for the afternoon, add more reps, but most importantly I learned how Great it is to be surrounded by the Men of F3.
Prayer request
Romeo’s father in Law
all the guys training for the half marathon
Allen Tate’s Mother in Law
bedpans Aunt.
The Bedpan is full!