Author: Bed Pan (Page 12 of 22)

Wet morning but these men did not let that stop them.
It was raining sideways, up, down, and all around. one time while walking I just stepped in a puddle so deep there may have been a fish or two in it.

The Bible verse this morning was from Joshua 1:6-9
I found this reading plan in the Bible App. Strong and courageous Leadership Lessons from the Book of Joshua.

Joshua had some Big shoes to fill. Moses had just passed away and he was now in charge. Imagine yourself having to follow Moses!
The man who met God on the mountain and was put in charge of telling his people about the 10 Commandments. But God told Joshua to not be afraid (thats Aint Skeered for the Dallas Pax) and follow the commandments. When moving into a new leadership position it can be scary. Even if you have followed the leader before you, when it becomes your time sometimes, we suddenly forget all we have learned. Stay strong be courageous and follow the plan. Always remember God Has your Back. Start this new year off on the right foot. Do not be afraid to ask God for the best Direction, he will never point you the wrong way.

Prayer Request: Each other, Big Pappy and his family, Sister Act and his family,

The Bed Pan is Full!

Warm morning for December.
We Ran and even had Super Dave an FNG from Tuesday come out again. I have a feeling he is enjoying F3 so far.

Prayer request:
Each other those battling covid, Big Pappys family, Sister Acts family.

Convergence coming up this Saturday. Start the new year off right! Bring an FNG and tell them that all the gyms in town will be closed that day.

The Bed Pan is Full!

13 Pax made the choice this morning to get better at Folsom. YHC was excited to see so many trucks come rollin in this morning.
12 Regular and one FNG.

Disclaimer was told to the fng and what F3 is all about.

Warm up : SSH, gravel Pickers, Mo rockin nite clubs, and then we moseyed.
the Thang:
mosey too the flagpole but at each light post you turn around and pick up the six. stay with the six until the next pole then mosey onto the next pole and come back to get the six. we did this all the way to the top of Folsom. Certain points we were just running in circles but the goal was to help some get better and some to build a little team work.
pledge

next we ran said distance did 25 big boys returned and did 10 squats, 50 merkins, 75 American Hammers, 100 mtn climbers.
after this we moseyed back to the parking lot for another round.
25 dips, 50 shoulder taps, 75 balboas, 100 seal jacks. after each set go said distance do 10 merkins and return.
with only a few minutes remaining we took some time to get to know our FNG.
then we all welcomed Super Dave.

time.

Announcements; Convergence New Years Day at Mydoriyama. Ball Joints epic and about to be famous one year Q 1/8/21
prayer request: Nutria and his family as they travel to Baton Rouge, Family of a man who recently passed away in his sleep.
Big Pappys family, Sister Acts family.

The Bed Pan is full!

Nice morning to get some werk done.
25 degrees this morning so we kept moving to stay warm.

Warm Up: Goofballs, Mtn climbers, SSH, Mo-Rockin nite clubs.
during the nite clubs I asked the pax what they enjoyed about thanksgiving, Volt yelled out Brownies!

Mosey to shelter: Dips, merkins, squats, Hip Thrusters, LBC, Bigboys, 25 each
Did this a few times then onto the parking lot.
Bear crawl 5 lines 5 CDD’s (what up Def) increasing by 5, we made it to 30 lines and ended with 30 CDD’s

after that we moseyed to each light post with 10 Bonnie Blairs at each light post all the way to the flag pole.
Pledge:
Booyah merkins, and Air press. 20 air presses partner 1 goes around one side partner 2 goes the other way. meet on the other side for some booyah merkins. 10 descending down to 1 with each lap.
once this was finished we made it back to the parking lot to wrap up the morning.
Tabata:
one of my favorite ways to burn some calories.
40 seconds on 20 second rest.
Butt Kickers, Rocky Balboas, Al Gores, Plank, Seal Jacks, Walk out merkins, Reverse snow Angels, Seal Merkins, Pulse Rows, Reachers, SSH.
2 minutes left, sprint to Beatle baileys car and NUR back. Gear Wrench mentioned he did not know what Nur ment until a few weeks into F3. Nur= Run backwards. Remember if you have some newer pax out let them know what it means when you speak F3.

1 minute left so Achey called Dying cock roaches and Balljoint called Crunchy frogs.
Time. Little over 2 miles and some strong werk by the PAX this morning.

Prayer Request, Wichita has a coworker who is battling some sickness as well as his family.
Big Pappys, family, and those traveling.
Announcements. SFN tonight at McAdenville 5k. 430 park behind the Caromont Primary office if you plan to push one of the track commanders.

Time:
The Bed Pan is Full!

6 plus me this morning, great work by all.

warm up.
Mosey to the wall at 321 for some monkey humpers. no count really just until all the cars go by

11’s at the post office.
mosey, and then quick stop at some steps to bear crawl around and down.
Mosey to the McQuitter’s wall. Dips, Derkins, step ups.
mosey to the steps at the courthouse. 10 squats make a lap up stairs and around. then 9 squats, all the way to zero.
back to the beginning.
45 on 15 off.
burpees, plank, side planks, high knees, butt kickers, bobby hurleys in place.

time

prayer request, several

the Bed Pan is full

Great morning to get out and run, it was a surprise to see Love Boat today.
He let us know things are going well out west, and the volcanoes and earthquakes have only woken him up once.

After we said our hellos it was time to mosey.

Bible Verse is Proverbs 13;20
walk with the wise and become wise, for a companion of fools suffers harm.

Sometimes we act foolish but I must say I have never had the pleasure to be around such great Men.

Announcements: Sign up for the Christmas party coming up December 11th.
Big Pappy needs baby wipes, for the foster child closet.

Prayer request: safe travels back home for Love Boat, SA’s family, and a little girl who is in need of a heart transplant.
recently her Dad committed suicide and her Mom is giving up and not engaging much with the world.
All of us as we go through our lives this week.

The Bed Pan is Full!

we ran this morning, the weather was just cool enough to feel good when you are running.
it was great to see 16 of us gettin after it.

strong Werk!

During the COT we talked about the extinction run coming up. Broke suggested that you run until the Bar opens.
I agree 1000%.

prayer request: goudlock family, each other, Christmas Party sign up! look on slack or see a sight Q.
Mr. Rayfield, with colon cancer, rockabillys family, Mayor’s wife, two young children who were recently burnt and are in the burn center in GA. Broke had a co-worker lose a family member.
Praise report: Brokes Daughter as an ordained minister for her church!

Announcements: Extinction run 11/6/21

The Bed Pan is FULL!

Great morning and strong work from the pax.

Warm UP, Mosey around did some merkins. then we moseyed to the main stage and seen a very large skunk! Tail up and ready to spray!

I yelled Omaha! we went in another direction.
We worked triceps on the ground then on to the tennis courts.

We worked glutes, shoulders, chest, legs.

Show to know!

announcements!
Extension run is coming up.

Prayer request: each other, several men who have loved ones in the hospital or battling a sickenss.

The Bed Pan is Full!

The Pax come rolling in and mumble chatter as always is good at Folsom. When this many great minds come together the worlds problems are bound to be solved or at least contemplated on.

Warm up: SSH, 5 burpees, Nolan Ryans 5burpees, Fire hydrants 5burpees, mtn climbers 5 burpees.
Mosey:

lunge walk 11s in the parking lot.
Monkey Humpers and Little Gumby in the woods. Go back and forth across the lot lunge walking.
Mosey uphill and back to the flag. each light 10 merkins and 20 squats. Sprinting to some and moseying to the last. One second I thought Wichita was going to get a gravel sandwich he was running so fast his shoe caught the ground and he slid or at least sounded that way for a moment.

Devils suit case:
LBC, Flutters, Rhondas, Peter Parker, Parker Peters, (that was a debate on which one is what). and some other ab exercise.
two pax carry the box back to the end of the parking lot and back while the rest do the exercise.

45/15
1/2 burpees
plank with toe taps
High plank hold to low plank hold
side plank rt and left
butt kickers
high knees

Prayer request:
spackles family, achy breaky’s firnds family, our country and each other.

Announcements
Convergence this Saturday at Downtown rotary pavilion 7am

The Bed Pan is Full!

You are my refuge and my Shield, I have put my hope in your word.

Werk was done by all.

The Bed Pan is full!