Author: Bed Pan (Page 17 of 22)

Prison Break is always a great way to make the week a little better.

WE Ran and it was good.

C.O.T.

The Bed Pan is Full..

Warm Up
Imperial Walkers, Burpees, Don Q.
Fellowship Mosey
AMRAP 4 min. each set. take a lap after each set is complete.
10 High Knees, 10 SSH, 10 Seal Jacks, 10 Squats.
10 Lunges, 10 Hill Billy Squats, 10 Calf Raises, 10 Rocky Balboas
10 LBC’s 10 American Hammers, 10Flutters, 10 ski Merks,
10 Shoulder taps, 10 merkins, 10 dips, 10 CDD’s

11’s
Peter Parkers, Parker Peters, Karoke in the middle

Sprint on burpee sprint back then two burpees, we repeated this a few times then it was time.

C.O.T.

The Bed Pan is full

We all Ran this Morning.

1st Place: Stinky Bird took home a sweet aged Old English 40oz.
2nd place Rader with only the finest Christmas Beer aka Santas But.
3rd goes to Gump, he took home a feelin Lucky Koozie, Mini American Flag, and a tube of Gold Glitter.
Top pick award goes to the one and only Def Leppard received a custom Medal. (show 2Know)

C.O.T.

The Bed Pan is Full!!

Warm Up,
SSH, Hill Billy’s, Monkey Humpers, MO-Rockin Night Clubs.

Mosey to the triangle in the road, we did 10 American Hammers, 20 Squats, 30 Seal jacks,
Sprint to each corner perform 3x.

Mosey
Dora 1,2,3,
Merkins, Rosa Litas, Arms Circles,

Mosey one more time for a quick mile then we finished the morning with some Yoga.

The Bed Pan is Full.

We Rucked We Ran.
Medicine Woman needed a Q so He called Bed Pan.

COT

Disclaimer,
Warm Up,
Mosey, Monkey Humpers, Aust. Mtn. Climbers,
Mosey, Courthouse stairs Calf Raises, Dips, Balboas,
Mosey Red light for some Triple Nickel with Merkins.

I paused for a moment played the theme song to Top Gun then Handed over the Site to EZ Rider.
Before I could hit pause on the song he took off and we did more Burpees than I can remember.

Thank you all that have come out and posted and or taken a Q. being Site Q Was something I thought was never possible. One thing I say to all is take on the challenge and make it awesome.

C.O.T.

The Bed Pan is Full..

After the great speech from Dark Helmet at the Rotary meeting Thursday, I decided to use a weinke that DOAH posted a while back on twitter. Little did I know it was insanely tuff and represented a great person. Look him up and the work out.

COT:

The Bed Pan is Full

YHC Signed up to Q Starkville this evening and this is how it whent down.

Warm Up
10 Man makers, 20 Big Boys, 30 Squats.
4x
Then We Did several Exercises while Lunging in some fashion between each court.
The tunes were great and the tales of the P200 from Tater Hole were Fantastic.
We repeated Back and forth through the tennis courts and then back to do a few more sets of the above.

Time:

C.O.T.

The Bed Pan is FUll

Props to kingpin for taking the co-Q with me. He just started posting and ready to get after it.
So Lets Go!

Warm Up: KP called Merkins in cadence and Squats. x 10
Up to the court
I called Amrap 3 exercises 20x each, 5 minutes of time per set. Then we take a lap.
4 groups of exercises.

KP calls Dora 1,2,3,
100 American Hammers, 200 Raise the Roof, 300 LBC’s. At this time our group was down to an uneven number.
So We learned about an audible in F3, KP and Gumby actually called it. We did all Dora together breaking it down to get in the runs as well. KP started leading the group and didn’t even realize it.
Time.
We learned a lot this morning.
1. you can watch bowling trick shots while working out.
2. KP has several 300 bowling games, (also MW has several 300 games ) I’m feeling a bowling league AO.
3. If you can’t shoot a raccoon early in the morning after you trap it. You can always drown it. (silence is golden).
4. Volt now sells Eggs “free range” not tethered chickens.

Prayer request: We prayed that all goes well for the men traveling and running this weekend. Tuna & the half marathon going on at the beach. Big Pappy’s Brother in Law is coming home from the hospital (praise report).

The Bedpan is full.

YHC received a phone call last night from my Man Huck. Since he called you know it was important.
Huck was feeling down and did not want to spread the love of merlot with others so I gladly took the
Q.

530 all looking around then I whipped out the Weinkie and called the audible and explained.
Warm Up:
SSH, Mo Rockin Night Clubs, LBc’s, low slow squats,
Mosey to the Amphitheater,(isn’t it wonderful that the good Ole Boys of F3 have the cultural space of an amphitheater). Australian Mountain Climbers Lunge walk to end then dips. 5x each and increase by 5 each round.
Four Corners, YHC has bad vision and horrible handwriting so the combination can sometimes slow down reading the weinkie that early in the morning. Mumble Chatter began and thank goodness Montross helped me through the exercises. I did let all know that if they felt like my Q was not worthy they can all sign up! That always gets them quiet. Merkins, LBC, Plank Jacks, Squats.
What else would Huck do if he were here?
Calf Raises no number needed we did them until Volt and Stogie had to go to work.
We took a lap around the parking lot then to the Covered area just as the rain came.
Core Principles. Folsom has had some new men recently we all go up to them and rattle off some jargon but forget its hard to remember a lot of this stuff when you are just trying to stay in cadence.
So we did Core work for Each Core Principle. I read each one then followed by some COre. So tighten that core and hold on!
!. Rosalitas (free of charge)
2. Freddy Mercury’s (open to all Men)
3. Oblique Crunch Right and Left (Heat or cold, Rain or Shine)
4. High Plank (Led by Men in a rotating Fashion) KingPin counted the time since he is the newest
5. Heels to Heaven (Circle of Trust)
Mosey to the parking lot, took prayer request and ended with Circle of Trust.

Prayer Request
Big Pappy’s Brother in law is coming home from the Hospital, the Davenport family, and everyone involved in the Tuna this week.

The BedPan is Full.