Author: Bed Pan (Page 10 of 22)

today we celebrate the one and only Oompa Loompa.
He is 62 and still a hammer.

I thought about 62 different exercises but let be honest here. We only got 45 minutes.
So we did 30 exercises with two sets of sprints and some werk included.
it was hot brutal and completely fun.

30 seconds of werk and 20 rest.

Time:
prayer request each other and a few praise reports.
7/16 convergence

The Bed Pan is Full!

Warm Up, then we moseyed across the street to begin Werk.

10 Merkins per pole, around the Mill and meet back at the parking lot.
That makes 170 merkins and about a half mile.
11’s Hill Billy Squats, and Big Boys,
After that we proceeded to the skate park for some Triple Nickel
CDD’s and MTN Climbers the skate park is a Bowl, thus the name Bowl a Bear.
Bear crawl backwards down and sprint to the other side once there bear crawl up and complete the exercise.

Time for Tabata: 30 werk 15 rest. Seal Jacks, High knees, LBC’s, Squats.

Time.

Prayer request several.
Announcements PT test this Saturday at Gas House.
Followed by trash pick up see Freight for details.

Speaking of trash…
the Bed Pan is full!

What a nice morning to get after it.
the Pax came rolling in 13 total with an FNG.
5 core principles, disclaimer.
Warm Up SSH, 5 burpees, flutter, 4 burpess, gravel pickers, 3 burpees, abe Bagodas, 2 burpees, Mo rockin night clubs, 1 burpee.

Pledge

Let’s mosey,
321 wall for some Australian Mountain Climbers, then my favorite the Monkey Humper! not enough cars came by on the first round so we did some more to make sure the people of Gaston county got a show.

Fox Holes per light post.
Fox Holes are 2 WWI and 1 merkin per light post until we made it to the flashing red light in the middle of downtown.
A man was out watering flowers and it brought back memories of Medicine woman playing in the water feature near the pavilion.
I asked for a mist of water over the pax but apparently water used for flowers does not help Men Grow.
We did this back and forth.

McQuitters Wall
Dips and step ups we started at 25 each and worked down to 5 in increments of 5.

Parking deck
Slow mosey to each level with an ab exercise per level.
Once at the top we did 5 burpees then took the stairs down for 25 LBC’s then back to the top via the road and worked our way down to 4 burpees stairs 25 lbc’s until we finished the burpees. time was cutting close so we Omaha’ed back to the flag to name the FNG.

Hunter is the new FNG. If you have ever eaten at the Chinese place in Dallas the mans name is Hunter who owns it. two different people but several of us know the place and if you call in an order he always says “about 15 minutes” FYI ball joint has his own off the menu combo that sounded really good. we tried 15 minutes as a name but too long much like this BB. out of the blue some one calls out Mushu and it stuck. So welcome Mushu! great guy that was Eh’d by Gearwrench!

Announcements:
F3 Dads at folsom, start time is 07:00 am for this event.
PT test coming up 6/25 with adopt a highway clean up to follow!

Prayer request several

The Bed Pan is Full!

6 of us this morning, humid and light rain definitely had an impact on us.
But we push through as we always do.

Warm up, goof balls, windmills, ssh,
Mosey to the school.
we used the visitor parking only area since the school has not let out for the summer just yet.
Booyah merkins take a lap pax meet back up and complete the exercise.

Mosey back to the Baptist church. 11s monkey humpers up the hill cdd’s
then take a lap around and back to the beginning.

return to base.
step ups 25 derkins 25, dips 25, upright merkins 25,
about 2 and half miles and some strong werk by all.

Pledge
prayer,

The Bed Pan is full.

Great turnout this morning 15 pax total, and 3 shovel flags. We were ready for a beatdown.

Warm up the norm with a mix of burpees.
Mosey to the ampitheatre
Lil 11s Australian Shoulder taps on one side bear crawl across the stage and dips on the other side.
Lil 11s because they were close in proximity but felt far away cause we bear crawled.

Mosey and we did some other thangs.

Fun was had by all.

Prayer request
T-Rons Mom, Tonkas family, Space Jam’s father in law, stripers brother, SA’s family, big pappys family, Turtleman,
Sarlaccs daughter, and a few I know Im missing but I also know we prayed for them in C.O.T.

The Bed Pan is Full

Service and Grit!

Many miles were logged this morning.
Striper crossed over 5 miles in a run. That is the great thing about F3.
We push each other to be better.

The Bed Pan is Full

First morning at the newest AO in F3 Gastonia, it was great having all these HIMs ready to do werk.
Roadie and myself spent a few minutes trying to find a decent piece of ground to put the flag in.

Warm Up:
Lets Mosey to first Baptist church.
Short Hill that is very steep.
Side step up 25 merkins
nur up 50 Flutters
Side step the other way 75 lbcs
nur up 100 air press.

Mosey back triple nickel bear crawl across the bridge with squats and CDD’s
11s in the park with dips and pull ups.
Two Hammers were doing it right Wire Nut was on a piece of equipment then I look up and Westside has the chains of a swing lifting himself up like a boss.
finished with dirty hookups and walls sits
with a little Mary.

Prayer request
Montrosses Mom, Tonkas wife and kid, turtle Man, Wichitas family with a new baby coming, Wire Nuts M and his daughter having a baby on the way,

The Bed Pan is Full,

Humid Morning but this did not stop the pax from getting after it.
We all ran and afterwards we discussed Group.

A Voluntary combination of two or more People.

Speaking of groups as we were walking in to begin a volkswagon group aka Punch Bugs was getting ready for a ride.
this shows there are many groups in the world.
Group types
Community
Organizations
Teams

Most have three types of people
Lizards
Bullfrogs
Leech

Announcements:
2nd F coming up this Wednesday at Sammys in Dallas

The Bed Pan is Full
Be a Lizard and Not a Leech.

Warm up
Mo ROckin Night Clubs, Imperial Walkers, 5Burpees, SSH
Pledge
Mosey to a hill
triple nickel big boys and Merkins.

11’s Mike tyson’s American Hammers

Line Up 10 mountain climbers at each light post back to the beginning.

Stupid circles
10 HR merkins, lap 20 squats 2 laps, 30 ssh 3 laps, 40 raise the roof 4 laps.
Rack em and stack em.

time with about 1 lap left.

Prayer request:
spoken and unspoken
Announcements csaup, 2nd f lunch,

the Bed Pan is Full

Welcome Speech, disclaimer and principles of F3. With an FNG it is always good to do this.
Warm Up:
SSH, 5 Burpees, Gravel Pickers 4 Burpees, Mo Rockin Night clubs 3 Burpees, Monkey Humpers 2 Burpees, then 1 burpee.

Let’s Mosey: with a stop at the gate for 25 LBC’s 25 flutters, 25 squats, we head around to one side of the concession stand and did some 11’s
Merkins and shoulder taps. Mumble chatter was good I had a chance to catch up with a few pax I have not seen in a while.
One of the best parts of traveling around is getting to know the other Men in F3.

Mosey to the middle parking area and we did squat side steps with a burpee at each median and rotate sides to equal out the pain.
I looked at the clock and it was getting close to the end so we moseyed back with a stop at the gate for some more
25 lbc’s 25 flutters, 25 squats.
Back to whence we came for the pledge and some Mary.
Time:
Welcome FNG Wonderbread.

announcements!
2nd F lunch at Sammys 5/18/22, CSAUP 5/21/22 at the Gashouse. Murph Memorial day at the Sandlot
New AO launch meeting on Monday 5/16/22 location is Ranlo City Park, 15 Park Drive. Gastonia, NC 28054 0530-0615am.

Prayer request:
Turtle Man, End of school Kids, Kids Graduating, Huck, Chad McGee battling Cancer, \
Praise report! Stroganoff is Back and better than Ever!

The Bed Pan is Full!