Author: Bed Pan (Page 15 of 22)

It has been a while since I have Q’d a boot camp workout. To my surprise we had an FNG come out this morning.
The ThanG:

Warm Up, SSH, Gravel Pickers, “Montross comes in Late so we do monkey humpers facing Him, well kind of” until he gets up to the group.
Lets Mosey, Nolan Ryan’s at each light then to the flag for the pledge, lets have some fun with a little core work.
10 each then take a lap, LBC, Flutter, LBC, Leg Raise, LBC, MTN Climbers, LBC, Freddy Mercury’s, LBC.
We did this twice then back to the Tennis Court. I stayed back with our FNG and noticed that he has sunglasses on his hat at 530 in the morning. Also they were not coming off.
We met in the middle of the tennis courts for some partner work. Partner One goes to one end and does 5 merkins same for partner 2. Meet back and do 10 squats. continue going down to one merkin.
The Fun confusion is about to begin. When I Q I like some music and today was no different. Except my blue tooth speaker failed bitgtime. Luckily Wire Nut brought his truck up to give us some help with the music.

The Pax at Folsom LOOOOve Burpees heck if you don’t have a couple they start complaining. So I brought out a little song by the “Gap Band” you may have heard of it ” you dropped the Bomb on Me”. Burpee each time they say ” you Dropped the Bomb on me”
Needless to say we did a few. The next song is an oldy but goody made more famous from the movie Beetle Juice. The Banana Boat song by Harry Bellafonte, or “Day O”. The Pax Circled up and planked but each time he says “daylight come and me want to go home” we shift to the right. Once back to beginning go to the left. This sucked in more ways than one and cooked the shoulders. I guess happy early Halloween on that one. I looked down and Time.
Regardless of how we got there the Pax were sweaty and laughing after we finished up and that’s all that matters.

Announcements:
Convergence 10/31/20 at Martha Rivers all other AO’s will be closed, PT test 11/14
Prayer Request: SA’s family, Sargentos M, AT’s Arm, and many others.

The Bed Pan is Full

This Saturday was different from the norm. Walker from Rock Hill came into town as a guest Q.
Most pax remember him from the several and I mean several flutters we did and how he is older than most.
So we came prepared for his flutters.
He brought flutters and some others ideas as we did work in the soccer field at folsom.

Like most guest Q’s from the past they tend to shrug shoulders when it comes to the BB.
Sometimes you pick up the 6 and sometimes the 6 picks up the BB.

The bed Pan is Full,

Tuesday morning, I offered to take the Q since Stogie had some family thangs going on.
However everyone still thought Sparky had the Q. I am glad he left it that way. What better time than now to let my cousin Florida man come out and give us a swampy beatdown. To put the icing on the cake our friend Allen Tate came out to offer his services while being on IR due to a shoulder injury.

Warm up with a little Welcome to the jungle and some mullet sweat.
SSH, Goofballs, 10 burpees.
Tennis courts: Dora 1,2,3, Merkins, Hill Billies, Squats.
Next we did Triple Nickel or as Florida Man calls it Total Recalls. Shoulder Taps x5 times.
During the exercises Allen Tate was using the Mega Phone to call the werk and give us some great information about life and how to do some thangs. “seriously show to know cause some things never need to make it to the internet”. It was all in fun and the Pax seemed to enjoy the fellowship of a brother who had been wanting to come out and I know he enjoyed being around the Pax also.
Now to 4 corners. CDD, LBC, Flutters, Monkey Humpers x20. You cannot have Florida Man without some Monkey Humpers It keeps his Mullet happy.

Per Tennis Court: Lunge Walk, then Beep Bee Ima Jeep, Bear crawl. We had a few courts left so we continued the process until the end. Then we Beep Beeped all the way back (Remember and Imagine Allen Tate has a Mega phone and whistle).
Finally: Circle Up for some Iron Hulks and not stopping until “Real American” by Rick Derringer was finished. Per
the norm of Florida Man he is kinda like Santa Clause only you never know when he will show up and his gifts are more like something you get from the Uncle your Mom will not let you talk to.
Once finished Florida Man and Huck appreciated the style and cut of each others Mullets.

Im glad a few silly jokes and some hard werk brought out a strong group. Thankful that AT came out this morning. He was a huge help and made the time go by fast. Remember Tattoos are Temporary & Friendship last forever. Pick up the phone and call a brother who hasn’t posted in a while. He may need more than a merkin to help him get right.

Announcements: Annihilation this Week at the Yank, Pizza Man with the Q.
Prayers: teachers, and kids. Plus families that both parents work. those battling addiction.

The Bed Pan is Full.

Warm Up: SSH, Gravel Pickers, Don Q’s, Monkey Humpers, then 10 Burpees to make us all feel good.

Mosey to each light post stopping to do 5 staggered merkins rt arm at first light lft stagger on the next until we made it to the flag.
Pledge: Had the Pax count off and we had 14 today, so we Did 14 Burpees.
Mosey to the triangle for a lil thang I call 20 Twen, Twen!
20 lbc’s 20 Freddy Mercs, 20 Flutters count rt. leg.
Nur for round 1, then Karoke for round 2, side skip for round 3.

Im not much for remembering quotes, I’m thankful for the Bible App somedays, because I can get to the scripture quickly.
But one thing I will always do is encourage others to look after the group. I took a moment to talk about the past several months of F3. My focus was talking with the Pax about how others encouraged me so much when I was a NKOTB. I felt that some of the encouragement may sometimes not be expressed to others especially when many of the new Pax came in while F3 was not recording the data and some men may have just got a name and kept coming out for a good workout. The 6 is always the hardest working Man. He is basically the James Brown of the group and who doesn’t like James Brown. When you Q always look after the group. Especially that guy who may not think he can get the job done. He is the one you want to see passing you one day or taking on a Site Q role. Also one of the Men beside you may think he is not deserving to be in a group of great Men, Always be looking for that guy who you know can accelerate but may not know how. Big muscles and some sweet shoes are awesome, but who are we if we are not helping other Men to greatness! After all that Jibba Jabba ..
We did an Indian Run back to the parking lot.
Circle up for some AmRap (as many rounds as possible)
Lunge, Merkins, Hip thrusters, 10x each for 5 minutes.
CDD, Squats, American Hammers,
Shoulder Press, Seal Jacks, Plank Jacks.
I added a little Classic Country this morning,
Ive Been Everywhere, By Johnny Cash
9-5, By Dolly Parton
Dixieland Delight, Covered by Old Crow Medicine Show
I aint Living Long like this, By Waylon Jennings

Announcements: PT test this weekend at the GasHouse AO, (Schiele Museum) If you can’t make it look up the test at f3gastonia and send in the results to Broke.
Prayer request:
Each other, SA’s family, T-Ron has his 6mth f/u soon, myself and my health, If I missed it here I promise I prayed for it this morning.

The Bed Pan is Full