Author: Bed Pan (Page 1 of 21)

Short sale needed a Q this weekend while he pulled for the wolf pack, so what the heck.

Warm Up Disclaimer, Pledge

Mosey to the Garrison Professional Park quick stop at some benches near the museum for some step ups.

11’s up the hill Merkins and lunges

triple nickel on a short steep hill big boys and burpees.

library book drop circle, varius exercises 10,20,30,40,50, each time taking a lap.

route 66 up another hill near the pharmacy. Bobby Hurleys and bear crawls.

Finish with some burpees and running.

Back to the Flag but first one of the dumbest exercises Ive ever thought of. Instead of cherry pickers we did some made up on the fly Wolfees.

The Bed Pan is full.

When I arrived this morning, at Folsom I thought it may just be me and Sarlacc today.

the cold Weather change can cause a sudden onset of the Fartsacc.

Luckily other HIMs showed up 530 time to clock in.

Per Union guidelines Wire Nut came in at about 531 but, could have been on time had it not been for our local Pokemon Hunter aka Pikachu not with F3 just a guy who plays pokemon in park each morning before work.

Warm up with some Monkey humpers to welcome Wirenut.

The Thang:

Blocks 10-1 Curls, tricep extensions, Block swings.

Triple nickel (or triple Nipple) overhead  press with block, climb the hill with the block and do block squats.

Courts shoulder taps bearcrawl next court Big Boys, Lunge walk, Merkins, bear crawl, LBCs, Lunge, Hillbillys, bearcrawl, Burpees. up ones side and back the same way to the beginning.

Tabata, 40work 20 rest with several exercises.

During the workout I asked the pax some Dad questions about big decisions in their children’s lives.

I appreciate all the great info this morning. Very Wise answers were given.

Thank you.

The Bed Pan is Full!

Rain, and wind was the  weather we had Wednesday.

Some rucked, walked a few ran.

BedPan

I hope everyone had a great Easter!

10 pax with an FNG came to Old school Saturday. Mumble chatter was good.

11s at the courthouse

route 66 bobby hurleys

route 66 back mike tysons and lunges.

four corners at the court house then some squats in various areas.

Mini Dora was a dumb idea so we changed it to regular dora

Time to name the FNG.

Banker named Matt joking about the wells fargo heist and Frieght popped out Velvet Elvis and well how do you move on from such a great name.

So welcome Velvet Elvis he even has his own VElvis moves.  E.H.’d by Sargento

Prayers for those in need

The Bed Pan is Full.

It was great to See Gearwrench EH an FNG. Even Better when I found out he was from Ranlo.

disclaimer, warm up explained the three Fs.

Moseyed

5bigboys per light.

triangle, 20, shoulder taps, 20 squats, 20 LBC’s. repeated this a few times to make sure we got it right.

To the flag, Pledge and then 5 core principles of F3.

More work,

back to the tennis courts for some Dora 1, 2, 3,

Hillbillys, Mtn climbers, Calf raises which recieved a unique hand gesture later that evening on Group Me by a certain Pax.

Finished with some Mary and naming of the new Pax.

Welcome Boondock.

Announcements 2nd F lunch today at Bad Daddys.

The BedPan is Full!

Leap year has come again. Seems like it was only a few years ago.

Made some comments about this day during the warm up.

Then we took a mosey down to the back side of folsom via the trail

Bear crawls and Pony boy came by like a wild Cheeta who knew he could move like that.

onto some dips Derkins and step ups. way up at the top Ball field I believe Life Alert asked how many ball fields were at Folsom and Pony Boy quickly says “seven ” then laughs cause it is only two.

Route 66 with some Latners or what is the name oh yeah Bobby Hurleys.

Next we did some (Total recall) Triple Nipple/Nickle the debate was as always how many do we do here?..

If you have not seen the movie it’s worth it just for the three boobs seen.

CDD’s  and Burpees at the top.

we finished with some Flutters and Mary. I added a few high knees and butt kickers for the heck of it.

Oh and Yes Sarlacc for you We Picked some Cherries!

The Bed Pan is Full!

Weather today was nice windy but nice.

Purple Haze, Slaw , and Broke were almost taken out by Ann while she was rollin down the road this morning.

I guess some people find it hard to see Neon Lights  and head lamps.

All Runners were accounted for today.

Some ran five others 3-4

Heck we even Prayed twice!

2nd F today at Pita Wheel in Belmont.

The Bed Pan is Full!

Get Right!

Freight had to put in some work this morning at the office so he made a substitute request and I gladly accepted.

He handed over the notes so the werk I had to put in was very little.

I held a pick of two men One gun in hand and ready to roll. The other Super tight shirt holding in about 350lbs and he was holding, well nothing but he was leaning up on something.

The question? who would you follow into battle. Jokes came up behind the big guy LOL he can block bullets. But really you will most likely follow who you know and feel you can trust that seems to be the most ready.

We then discussed the different types of fitness, Spiritual, physical, and mental.

Glad to Sub when needed.

Bed Pan.

Continue reading

Warm Up

Mosey to main street lets do 5 burpees per light on the right side to the bus station.

Immediately after the pax started the mumble chatter about how many light post were on that side.

I said 10, I sort of counted them as I drove in this morning.

All said and done we seen 10- 34 lights and did burpees at each one.

To the Methodist church calf raises then 11’s Mike Tysons and big boys.

wall sits then onto the next wall for some Australian Mtn climbers.

10-1 booyah merkins mosey the circle then 10 squats on the other side.

We had to Omaha a few of the merkins.

The Bed Pan is full!