Some Rucked and some Ran.
Author: Bed Pan (Page 11 of 22)
This morning we discussed how Jesus washed the feet of his disciples.
Bible verses were from John 13, 1-17.
Prayer request:
Big Pappys family, Oompa, Wirenut, Turtle Man, and others.
Warm Up: SSH, Goof Balls, Nolan Ryans,
Mosey:
Tennis courts for some Ball play:
Dora 1,2,3,
100 Monkey Humpers, 200 Shoulder Taps, (count one side) 300 seal straddle Hops, Yeah thats what we are calling them now so Deal with it LOL.
This got the Pax and my self fired up so onto the next.
To the picnic Shelter land of the smooth concrete.
Step Ups, Merkins, LBC’s, Dying Cock Roaches, Swimmers, 20x each and we did this 4 times.
Well YHC still does not know how to offer direction to the effectiveness as others. I am a work in progress per Dredd it takes about 10,000 hours to perfect something I got a few more hours to go. But none the less we got all the werk done and told Stogie good by since it was close to 6am. Only thing left is some 11’s
We had the Great Tonka coming in Hot in a tractor trailer with the J brake sounding like a long fart after an evening at the Golden corral. You know Loud full of vibration you dont know if something will fall out or your greatest symphony will take place.
11’s I see this massive piece of manstruction just hanging out and think. What would Hacksaw do? so I modified the 11’s
we did dips off the flat bed and squats on the other side. I may not be the best at cadence, math, or anything else to do with 1 leg or 2. But By God when I see something cool I know how to put it Werk!
Great job from everyone this morning. I was proud to know Westside mentioned he burned a good amount of calories today. Also we talked about discipline, and Tonka said a field caught on fire he was working the other day. He told them “you can’t start a fire in a mudhole” So thus the title. Maybe wichita said that Im not sure..
Prayer Request:
Turtle man, Pappy, Oompa, Stripers Brother, Westsides Wifes family who recently lost a grandma, Wichitas family, travels for some of the pax this week.
The Bed Pan is full
Warm Up
Exercise,
Mumblechatter,
Prayer,
Announcements.
We did some Thangs!
Warm Up. Seal Jacks, Mo Rockin Nite Clubs,
To the Theatre
Dirty hook ups, SSH, dip, 10x each
We did this multiple times until it was time to move on.
Tennis Courts
Dora 1, 2, 3, Merkins, Flutters, Imperial Squats,
I had the pax partner up with someone they dont normally work with.
This encourages many things, it allows you to learn more about another Pax and may help each other to push the rock just a little further than the day before.
I know BallJoint, we have been friends now longer than we have not. However we dont partner up as much as we did back in the day.
Balljoint pushes me to improve I hope others this morning got or gave a push to the man beside of them.
Deck of Death with box carry
pretty simple two pax carry a box (weighted) said distance. the other pax do the work on the card.
I felt that my cannon ammunition box had been getting a little light lately. So I put a 40lb ruck plate on top for a little restrictor plate weight. We did this many times back and forth mumble chatter was good fellowship was great, and the workout was eh, ok. Preparing for the P200 this month has me focused on the challenge ahead so my Q was JV. But I am very thankful for the friends of F3. Each year when the 200 comes around I begin thinking of the time I was fired on my day off just after I ran my first leg of the 200 in 2019. That shit sucked big time, I lost my insurance income and faith in myself as a man and husband all while staring at a group of strong Men who are in my mind some of the best around. What do you do? I had to call my wife then rest to be ready for the next leg. Luckily my M is amazing and she was actually glad. I hated this Job it was not a career I was Just over Broke and was looking for a way out of this job anyway. God just helped me rip that band aid off, little did I know I was in the best place for that to happen. I am thankful that these men were around me. I was thankful my wife was supportive.
I am now very Thankful of how my life is vs 2019. So when you are carrying that heavy box of life and you get an extra 40pounds dropped on top of you. I encourage you to reach out to the brothers of F3, your family, and other groups that you are a part of.
Hold your head up carry that Box until it is time to let it go. I will always be thankful for the Men of F3. I know in my heart we can rely on each other and inspire greatness in the World around us.
Today is the day I am letting go of this Box that reminds me of that day in 2019. This year the P200 will be better than ever!
PB’s will be smashed by many, our Fitness will show, Fellowship well yall know how we do it. Faith I know God has us protected and taken care of already.
The Bed Pan is Full!
Foggy and rainy morning, at Folsom. The Men showed up and werk began.
SSH, MTN Climbers, Gravel Pickers,
Mosey to the triangle:
20 twenty twen. 20 LBC’s 20 Flutters 20 Hip Thrusters. Beetle Baily had to take a trip to the bathroom so we kept going around 3-4 times.
Mosey down to the pond parking lot.
11s Mike Tyson’s and Monkey Humpers: While in the middle of Mike Tysons Wire Nut gave me a form check.
I did my best to make sure my beard was hitting the ground.
Captain Planet: I will tolerate a Lot, I hate a Litter Bug! Pick up your trash. We seen some trash only a few feet from the can. Looked like a car pulled up and just dropped it out the window. So we picked it up and got a laugh about the 90s cartoon Captain PLanet. But seriously, Don’t Litter!
We Nur walked or deklaw, The mumble chatter was what do you call this?
Total Recall Or the Triple Nipple traditionally called the Triple Nickle.
Merkins.
Back to the flag and we did some Tabata. 40/20
Rocky Balboas, SSH, Jump Rope, Squats, and because none of us let the rope hit our feet we did Jump rope one more time.
Pledge
Announcements: Flat Rock, also the Rooster is coming up check out F3 rockHill.
Prayer Request: Tonka’s grandma, Wire Nuts Mom, Ozarks Friend who lost his Dad.
Several others.
The Bed Pan is Full!
We Ran.
Weather was good.
Several Prayer re-quest.
Flat Rock retreat is coming up this weekend.
See Slack for more details.
The Bed Pan is Full,
disclaimer, and asked for the 5 principles.
Warm Up. SSH, 1 burpee, Goofballs, 2 Burpees, Fire Hydrants, 3 Burpees, Morockin Night Clubs, 4 Burpees, Imperial Squats, 5 Burpees,
Mosey to Ampitheatre:
Donkey kicks 10 V-Ups 15 Dips 20, sprint up the hill. Repeat 3 x
Toilet time:
Many of the pax were farting it up this morning so I felt best we stop by the toilets for some Dirty Hook Ups and walls sits.
On to the parking lot.
20 burpees, sprint up and back 40 squats, sprint up and back, 60 LBC’s sprint up and back.
Halfway back we stopped did some merkins nurd some and lunge walked a good bit.
Then we karokeed at the end and karokeed the other way to get both legs the proper werk.
The Test
I mentioned to the pax that a great Man who would bring a beat down had recently moved out of town.
Mr. Rudolph was first to show this to me. What better way to pay tribute to a HIM who helped build F3.
Rick Derringer, Real American played and I had the pax circle up to begin. Burpee waterfall until the song is over.
Announcements:
2nd F lunch 2/16/22 Flat Rock retreat 2/18 – 2/20
Prayer Requests:
Wire Nuts Mom, Round Ups Wife and the triplets, Gumbys back wichitas foot, west sides Grandma, the Gouldlock family.
Big Pappys family, Tonkas grandma his Grandpa just passed away.
The Bed Pan is Full!
it was a warm morning especially compared to the past few days.
With inflation going up on everything I had to go back to the car and get a bag of dimes so we could all cross at Heather Lock.
Prayer request:
turtle Man, Sarlacc, EZ Riders uncle who recently lost a loved one, a friend of Roscoe’s lost his Son to a Pulmonary Embolism.
Mike MacAffey battling covid, Bed Pan’s Mom and Step Dad while they travel.
Q-Skool cancelled due to weather. Stay up to date on slack and twitter for any upcoming events.
The Bed Pan is Full.
Wonderful morning in downtown G-Vegas. with several pax being knowledgeable of electricity many were discussing the questions Montross brought up last night on Group Me. It was a foreign language to me but interesting none the less. I do know now that you better not plug your genereator in the wrong hole if the power goes out.
The thang:
Warm up and a short mosey to the red light on main street.
5 merkins, 10 mountain climbers, 20 shoulder taps, each light pole on the right side of the street. Slaw got excited about the poles and thought this may begin as partner work. But this was OYO.
Next we did Monkey humpers butts facing the 321 traffic 10 in cadence. Then 10 each while pax held the hump of the monkey humper position.
Mosey to McQuitters Wall.
100 step ups, 200 dips, 300 squats. Partner one ran to the bottom of the street and back while partner two did the work. Switch and complete the work.
up main
sprint to the light post then walk to the next pole. repeat until the end of the street.
descending Burpees 5,4,3,2,1
Abbbbsolution.
40 on 20 off.
LBC, Flutters, Crunchy frogs, Imperial Walkers, Big Boys, freddy Mercs, Heels Too Heaven.
Time!
Announcements: Q school after beatdown 1/22/22 at the Gas House.
2nd F lunch 1/19/22 at Buffalo Wild Wings 12ish?
Prayer request:
EZ riders family, Hush Puppy’s wife and his health, covid battles,
The Bed Pan is Full! Britches.
it was an honor to serve.