Author: Bed Pan (Page 13 of 22)

It’s been a while since I have Q’d at the Gashouse seen an opening and took the Opportunity.
Whoopie gets all the credit for the Title, but I cant stop laughing its a good one.

Warm Up:
SSH, 5 burpees, Mo Rockin Night clubs, 5 Burpees, Monkey Humpers, 5 burpees.
I asked the pain lab guys if they wanted to add any to warm up, Time Frame called 5 more burpees to make it even.

Mosey to Grier parking lot.5 10 15 20 25
Burpees, Calf raises, Hill Billy Squats, Shoulder Taps, Arm Circles,
Do one exercise run to the end of the parking lot and back do the same exercise and add the next one then run again until to do all the exercises.
Mosey to the Library.
Dora Death Match: 100 Hand release merkins, 200 imperial walkers, 300 raise the roof,
partner 1 does the exercise Partner 2 runs a figure 8 pattern down the steps around the median back to the steps down them again and back to the beginning.

back to Flag:
Box Carry
Two men carry the box a said distance while rest do work. switch and repeat.
LBCS, American Hammers, Flutters, Freddy mercury’s V-ups,

45/15
1/2 burpees
plank toe taps
high to low plank hold
side plank rt & lft
butt kickers
high knees

time:

announcements:
Convergence next week meet at downtown pavilion 7am.
Extension run November.
Prayer request:
Bos Sister, Hucks Mom, guys traveling to Snowbirds, MW.
Derek High family, he recently passed away from Covid.

The BedPan is Full!

Typically our friend from Florida comes out like Santa bringing gifts of randomness and off the wall Q’s. Well he must have gotton pretty Hammered at the Ole Rusty Rabbit in Dallas and left his Weinke and music at my house. I subbed earlier this week so why not one more.

While waiting on 630 we get talking about everything as usual and I hear something about Volt has a belly Button Ring. Come again.. Nothing much was said at that point and it was time to get Werkin.

Warm Up: SSH, MTN Climbers, Nolan Ryans, and Monkey Humpers.
Typical Fl. Man He left a camo fanny pack with a deck of death cards weinke and a skull Ring. I ask Volt if he wanted to wear the ring and he let me know he already had a ring.

The thang:
stage for keg stands, lbc’s and dips. 5xeach
Total Recall: probably normal in Florida we call this a triple Nickel, Fl Man wrote down Triple Nipple. MErkins.

Tennis Courts for some gator chasin.
How do you run from a gator? Zig Zag of course. pax sprints to minnow bucket then pax#2 begins the chase. But Pax one must zig zag until the end. Loser does 5 burpees.

Florida Mans Luggage.
One large box of Random heaviness will be carried by two pax to the end of the court and back. Remainder of pax do exercise
from deck of death pack located in camo fanny pack until pax returns. after each group goes we all take a lap.
We did this several times.

7 minutes left
45 on 15 off
1/2 burpees
plank toe taps
side plank
low to high plank
butt kickers
high knees
jump squats

I guess Florida Man will return one day but until then. To learn more about Volts Belly Button Ring, Show 2 know.
The Bed Pan is Full!

Announcements Convergence coming up at Downtown location.
Prayer request each other our country and our brothers in need.

This morning YHC fart sacked at Folsom. Montross was the Q and set to Q this evening at Midoriyama. The dark angel needed a substitute Q and I gladly raised my hand.

Warm Up: SSH, MTN climbers, Mo Rockin Night clubs.
The Thang->
Mosey to the Hill for some 11’s Big Boys and Raise the Roofs.
Partner Work: two pax carry box around parking lot remaining pax do Werk while waiting to carry the Box.
squats, Flutters, CDD’s(what Up Def), HillBilly Squats, Ski Jacks, Seal Jacks.
Defib felt a conspiracy was afoot since each time he carried the box we did less shoulder work. to be honest I called them as they were written down. No Illuminati or voter conspiracy.

Booyah Merkins both pax run to the opposite side of the parking lot 5 merkins, back to start 4 merkins down to 1.

The Finisher:
Recently ive been using this set of werk at the end of each Q, It sucks and is guaranteed to make you sweat. So if I Q and you post we probably gonna do this

45 on 15 off
1/2 burpees
Plank with Toe Taps
Side Plank, “switch halfway”
low plank to High plank “switch halfway”
Butt Kickers
High Knees
Jump Lunges

Some time for Mary and we were finished.
Prayer Request:
Lil Sweets friend from Church, our country, each other.

The Bed Pan is full!

Warm Up,
SSH, Mtn Climbers, Fire Hydrants, Hip Thrust,
The Thang:
Mosey to the triangle for a little 20,20,20,
20 LBC’s, Sprint to next corner 20 V-Ups, side step to corner 20 American Hammers nur to the beginning.
X3
Mosey to the Flag and say the pledge
25 Hill Billie squats

10 merkins, 10 werkins, 10 Hand Release Merkins take a lap around the small circle.
x3
mosey back to the start and circle up.
50 squats, 20 raise the roof, 40 arm circles
45 sec on 15 off
1/2 burpees
plank with toe taps
side plank switch sides halfway
low plank hold to high plank
butt kickers
high knees
Jump Squats
Time
Pray request: Spackle lost his Grandma, Westsides family as they work through the loss of his Dad, Big Pappy’s family, Medicine Woman, Sarlacc.

The Bed Pan is Full!

Well Im a day late and a dollar short on this BB.
But I do remember what we did!

WE Ran.

Articulation: The Action of putting into words an idea or feeling of a specified type

The Bed Pan is
full,

Recently I volunteered to take the Q at the Pub. I had a great plan to run do my best and see where I landed. Life sometimes gives you the ole finger and you gotta make changes.
I missed a call last night from a friend of mine, he and his wife are very close to my family. Jason is my best friend, since 4th grade we have been causing trouble and even fixed a thing a two together. His wife introduced me to my wife yall know how that goes. I called him back on my way to the Pub, he told me at that time that his Wife’s Mom had passed away Earl his father in law found her in the bed asleep for the last time. Diane was a great women, I let the pax know what direction to go in and set my watch to walk mode picked the phone back up and called Jason. I spoke with Cody spoke about some good times I remembered about Diane in hopes that she would smile for a moment thinking about her Mom. Diane was a tuff son of a Gun from Surry County she didnt take much crap and was a little lady who loved having a house full of people.

Homemade Stouffers!
When I met Diane I was in college at UNCC I didnt have any family that year to visit for Thanksgiving and Diane caught wind of this and refused to let me be alone that year. Codys town had a tradition of meeting up the night before and having a good time before thanksgiving day with family. Before we left out Diane had “prepared ” a wonderful Italian dinner that she “worked” very hard on. Being in college I was just happy to have a hot meal in front of me. I looked up after my first bite All smiles I asked Diane “how did you have time to make this wonderful Lasagna before thanks giving”? She smiled real big and said this is my Homemade Stouffers Ive been working on it all day! By that point I didnt care who Stouffers was, I just thought this Lady was one heck of a Lasagna cook. That is until I seen the Box in the trash. She was a great Woman and I hope God Makes more like her.

During my call I walked a couple of miles and the pax ran down and back.

Announcements:
F3 dads is coming to Folsom soon, Tubing, go run a long way with Buck eye, SandLot and Mt. Hollywood are joining forces in McAdenville LAbor day Monday. workday after Ricky Bobby coming soon.

Prayer request:
The haynes family, termites Nephew,Flinstones Grandma, Queso recovery from a concussion.

The Bed Pan is Full!

Warm Up:
MoRockin Night Clubs, Gravel Pickers, Abe Bogata,

Mosey:
Started the morning off with some 11s Merkins and Werkins.
Then some WW2, Big Boys, Flutters, 45 on 15 off to rest.
Mosey back to parking lot
SSH, Seal Jacks, Scissor Jacks, 45 on 15off.

Wall sits, Dips, Balboas, LBC, 45 on 15 off multiple repeats.

Final was the sweatiest:
1/2 Burpee, Plank Toe Taps, Side Plank switch halfway, Low plank hold, Butt Kicks, High Knees, Jump Squats,
45 on 15 off.

Fellowship mosey back to the flag and we were drenched, I like to blame it on the intense work out but most likely was the good ole Humidity!

Prayer Request: Each other, those struggling with addiction, spoken and unspoken.

The Bed Pan is Full!

With the weather possibly thunderstorms, possibly rain, possibly nothing I chose to stay under the canopy of the Rotary Pavilion.

The playlist was set for an all American themed beatdown.

Warm Up then we got in some werk.
Dora 1,2,3,4,
Tabata per song 3 songs in all.
11’s with bear crawls in the middle.
Calf Raises per step lunge walk across and repeat.
Finished with some ab work and of course American Hammers.

Time.

Prayer request: New parents, each other, Turtle Man, SA, Big Pappy’s Family.

The Bed Pan is Full.
If you would like the list of Music well you should have posted.

Just before we began to werk, Ball joint mentioned he couldn’t find his fraternity shirt to wear this morning.
Made me think of my days back in college and the fun I had with Alpha Sigma Phi. We joked and called ourselves the Tri-F’s.
A little chuckle and we moved on to get werkin.

Warm Up: Grandpa Jacks, Mo Rockin Night clubs, Goofballs.
Mosey to Carr elementary with a quick stop by Toe Picks house to do some Monkey Humpers in his front yard. No we miss you cards from us our friendly reminders are little better if you ask me.
Skool Dayz: 10 Calf raises per step bear crawl down the wheel chair ramp and then 25 squats. x4

Side Note: through out Dallas we would stop at various places to grab some ab and shoulder work. 10shouldertaps 10thrusters 10Vups.
Dora 123 100 merkins, 200 HillBillies, 300 SSH, partner 1 would take a lap well you know the drill.
Mosey with some stops to perform our Shouldertaps, thrusters, and Vups. The pax became accustomed to just start doing these each time we stopped.

PLayground: Dips and Step ups x 25 4xeach

With some time left we did 10 squats mosey to the end of the parking lot 5 merkins back to the middle 10 squats then mosey to the other end of the parking lot 4 merkins back and forth until zero.

We finished with Bear crawl 11s Penguins and LBC’s.

Announcements : Ball joint made history with being the only one to post of the F’n lunch yesterday.
2nd F today at the mall for some Axe throwing,laser shootin, fun. Also you can dodge a few knives while walking back to your car.
BOS and his 2.0 are collecting shoes.

Prayer request:
Turtle man, Pappy and his family, Gumby’s Mom, all those traveling.

The Bed Pan is Full!