Author: Bed Pan (Page 19 of 22)

Monday is not the normal day I work out, I typically follow the Folsom schedule. Tuesdays thru Sunday.
It was great to get after it in the place that I started at.
16 men showed up this morning, I had a plan to get this party started.

Warm Up: SSH,Don Q’s, then Moseyed..
Food Lion Parking Lot:
6min:
10 Jump Lunges, 15 French Fries, 20 Dying CockRoaches. (we modified the fries to shoulder taps)
Sprint to the light then Nur back.
6min:
10 Peter Parkers, 15 Seal Jacks, 20 American Hammers. About halfway thru I believe wattsup said we aint in neverland anymore.
Sprint, to the 2nd light then nur back.
6min
10ssh,15 mtn climbers, 20 hill billies.
Sprint to the first light and nur back.
We moseyed to the bank to say the pledge.
50lbc’s, 50flutters, 25Freddy Mercury’s,
We still had some time so lets..
5merkins,5squats,5burpees, lunge walk to said distance and repeat, then keep going until I decide to stop. Then we did one last thing.
Indian Run: I’m a firm believer in always looking after the 6, we moseyed to the old drs office then lined up. YHC reminded all the pax that we are all the six somewhere, but the best part of F3 is we stick together. From fundraisers to CSAUP to Whetstone, and so many other outlets. When you show up and Post at any AO in Gaston County you get treated well. On Average Most men do not have friends, especially another man we should be thankful for each other. Back to the run, We made it all the way back to Snoballz. YHC was pleased with the hard work today from the pax. It was an honor to serve.

Music List
Tom Sawyer; Rush
War Pigs, by; Cake
Gladiator; Zayde Wolf
Tougher Than Leather; RUN DMC
Midnight Rider; The Allman Brothers
Supersonic; Oasis
No More Tears; Ozzy Ozbourne

Announcements:
Pizza Man is having an event at Rankin Lake August 17th. All family is invited for a fun run/walk.
Prayer Request:
Keep Whoopies M in prayers during her recovery.
Each other.

The BedPan is Full!

The day started off with the pax thinking we would begin the day with some SSH.
Well YHC had other plans since I heard Blart Wednesday mention that WoJo did some yoga so I thought it would be a great way to get the morning going.

In the beginning many pax did not care for the stretching but Im sure there Hips appreciate it.
Here we go:
God Pose, Cobra Frog, Frog, Pigeon, Bridge Pose, Downward Dog, then the Warrior. Mumble chatter and any chance to make a comment that could be said was spoken or thought of. So I yelled lets mosey and started the rest of the thang.

Hill Work: Run to the entrance of the Dog pound 3x, then 5 burpees.
Amrap 1 min each: LBC’s, Mo-Rockin Night clubs, Front &Back, Dying Cockroaches.
More Hill Work repeat above.
Amrap:American Hammers, HillBillies, Rocky Balboas. 1min Each.
Hill Work same as before.
22 for the vets.

Announcements:
2.0 day at folsom this Saturday, No Brainer Nationals 7/20 see ratchet, Tronmoss 5k 7/21
Prayer request for each other and those in need.

Bed Pan is Full..

77Degrees this morning before we started the day at Prison Break.
I think I seen the Devil this morning with one of those hand held fans that spray water at the same time. Regardless of the weather the PAX did their thang, some ran some walked. All sweated..

Announcements:
Same as before, and pray for each other.

The BedPan is full..

YHC came into Cross roads Sunday ready to Q but not ready to do the Q source.
Calendar Dings tells Me I have the Q, that is great I remembered that. Then Calendar goes off again and says I have the Q source also, I go into a (oh crap mode) wondering how I am going to pull off being prepared for Q source when I don’t even know where to begin this morning. I notice as I walk up to the Pax after the run that Mayor had some paperwork with him, come to find out he had the Q source I had only the Q. Great part was the topic was on Shared leadership, I do not feel that I did any leading this day however I was very glad that Mayor was in charge of Q source that morning. I’ve Known Mayor for a while but only recently since the boars nest started did I get to hang out and know the man. Well it goes back to the P200 then more when we started rucking. Either way I am glad we have met, I challenge any of the Pax to step out of there comfort zone and meet a new person when you post somewhere. That is one of the great parts of F3.

Announcements:
2.0 at folsom 7/20, TronMoss 5K,
Pray for each other and Sparky’s son as he is Baptized this day.
Ratchet has a drag race to help raise $ for a good cause.

The BedPan is Full.

It is the day after the fourth of July, many Pax probably still full of Hot dogs and burgers from the night before. That did not stop 9 of us this morning at getting Better.

Disclaimer stated:
Warm Up.
GoofBalls, Cherry Pickers, Toy Soldiers, Don Q’s.
Mosey: we stop at a church to get in some Dora.
Heels 2 heaven, Flutters, Lbc’s. After that fun we did some ladder merkins.
Mosey:
We went to the top of the parking lot this morning, with the heat and humidity YHC was not about to let the pax suffer long term breathing in the stale air and smog of the bottom level. Once at the top we all agreed that the AT&T Building/Logo could kinda be the Bat symbol of Gastonia. That lasted a whole 10 seconds now time for some 11’s.
Squats on one side and Lil Gumby in the woods on the other.
Once we completed the 11’s I mentioned that America is free, F3 is free, so the Pax were free to get to the corner of Main and Franklin any way they deem fit for the next set of exercises. We all dispersed once back together we NURed the hill on main street while doing 5 starfish at each light post on the right. Just back in time for some Mary.
Pledge, Prayer, Time..

Thanks to all who came out we have the TronMoss 5K coming up 7/21, 2.0 day at Folsom 7/20.

The BedPan is Full!

Humid this Morning at the Sammich no worries, we were all glad to be in the gloom.
530 came I explained that since we are at the Diablo Sammich anytime you hear a CB “thank goodness I did not have to explain all pax were of age” come across the radio we would stop and do work.
For all non CB people CB stands for {Citizens Band} radio frequencies typically used by Truckers and Lot Lizards. Today we enjoyed the sounds of our Favorite Smokey and the Bandit along with the one an only Cledus.

Stop 1.
10 merkins, 10 Sack Swings, 10 Squats.
Stop 2. 10 Hill Billies, 10 Hand Release Merkins, 10 Squat Thrust.
Stop 3. 10 Imperial Walkers 10 Merkins, 10 Triceps, 10 Curls.
Shout out to Hush Puppy for calling some extra Squats while one lady could get a good distance between us. We really didn’t want her to be scared but also I did not want her to hop in the party an ruin the movie about haulin Beer like Sally Field Did! The Bandit did not need a girlfriend, do you not remember all the women on the side of the road cheering for him.
We covered 2miles with some lunges somewhere in the mix.

Pledge, COT, Keep Ditka in your prayers this guy is going through some tuff stuff.
This is the BedPan signing off better drop it down to the double Nickel ole Smokey is on your tale! Find me on Channel 18.

The morning started off about the same, some men getting ready to run others were getting there packs ready to ruck. I met up with Freight and Mayor then got a message from Hush Puppy that he was on his way also. time to start so lets get moving.

Exercises 5 dead bodies, 10 squats , 10 curls, 10 triceps. We stopped thru out the ruck and did a few other movements but what really matters if what happened on the journey of Dallas. We covered about 2.5 miles total mumble chatter is always good with a ruck and I feel that some good friendships are made with this style of workout. Friendship is developed by experiences or events stuff you do together.
Well minus a dead body we had our own mini version of stand by me.

What happened:
Started off with HP asking if we were going near any public bathrooms this lead to the story of how we used to be able to get toilet paper from the school we were using to workout in the parking lot. Sadly we were not near any bathrooms if he had to go he will need to use his sleeves from his shirt. next it was all of the sirens that morning. We laugh and are glad that the cops are not after us soon one rides by us and waves. Coming down the street this small car {not a prius} goes by us and a long haired person smoking a bowl of some sweet Dallas Mowi rides by us and the pipe is so long I just call them out and we laugh I said {that girl is brave and is partying early today} we get to the light and its a skinny guy with no shirt. All we can do now is laugh and laugh at me cause I thought is was a girl. I reminded pax it was a girls car with a heart on the back. On we go surprised someone would smoke Pot that early then we decide to go do some hills in one of the neighborhoods. As we are walking along Freight notices a small bunny on the left, out of no where a massive Weimaraner at least 100 to possibly 200 lbs Im not sure because I had one thing on my mind. Save Mayor.. Luckily I was in between the Aggressive Animal and our Beloved Mayor. The dog recognized I was not backing down so he went on after barking and running at us he wanted none of the Bedpan. Some may have thought it was fear in me but I had to show that dog the whites of my eyes to keep him in check. This event had the pax rolling some struggled up the hill from lack of breath from laughing. I thought that dog was really gonna get me. No leash and my first time since being a kid had something like this happen. Couldn’t ask for a better group of men to be with.
The Bed Pan is full.. the part about me saving Mayor yeah he didn’t need any help that day. I still need to go by the store for some new shorts..

Rolled into Folsom this morning and several HIMS were ready to go. Heck Even Sparky had a head start today, School is out and kids are snoozing so lets get some work in Fellas.

Warm up: SSH, Toy Soldiers, and Burpees.
Mosey to the flag and say the pledge, afterwards I always do some Ab work here. The concrete is smooth and typically dry: Fred. Mercs, Flutters, Penguins, LBC’s x25 some in cadence others oyo.
11’s with Lil Gumby in the Woods, then Mike Tysons. This got the Pax sweatin for sure and not like the last Q at folsom I did not include a Booyah Merkin in the middle. With that being said lets Mosey to the tennis courts.
Amrap and Jams: One of the great things about offering to Q or visiting other AO’s is learning new stuff. Pain Lab always makes sure the tunes are playing and I always like to bring some music when I Q.
7 minutes each here is the list
10 merkins,15 squats, 20 high knees.
10 burpees,15nolan ryans,20 mtn climbers.
10 ski jacks, 15 monkey humpers, 20 squat thrust.
7min. each round or until we ran out of “time”.

Deep Thoughts:
If you have not taken a Q before you should, not only is it fun you will learn way more than just showing up. My first Q was last year between March & April, and I have been messing them up ever since and seem to get a little better each time. I have yet to learn proper cadence and sometimes throw a random exercise in that me and others have never heard of. If it works use it, if not move on. F3 has helped me battle through the fear of wandering if I got it right or not. It doesn’t matter what does matter is that you showed up for your brothers you got the sweat in and did not fart sack. So get out and meet some new MEN at a new location offer to Q and fail horribly your brothers will pick you up and next thing you know you did it. If you are not puttin In than what are you gettin out??

Announcements:
Convergence is coming up 6/29.
Tronmoss 5k 7/21
We goin Tubin Boys with Roadie 6/22

Settle the heart..
Prayers for Rachet he was in a car wreck, currently per group me sore and not in the hospital.
MW has a friend whos in need of prayers and Allen Tates Father In law.

The Bed Pan is Full.

11 of us got the day started off right by posting at crossroads. With the humidity moist is an understatement. Once everyone returned we discussed positive transfer of habits. How will you be remembered?
Great work by all and always I am honored to serve and be a part of a great groups of Men.

The Bed Pan is full..

Prayers for the O’Brian family, ppl. Battling addiction and the kids graduating and their parents. Roadies Dad in the hospital also.
Announcements: Convergence 6/29 at the Schiele location aka gas house 7am. Tronmoss 5k 7/21 be there or be 🔲.

This was especially nice, the weather had finally cooled down and Mother Nature remembered that it is not quite August yet. 16 of us started the day off better than planned, the parking lot at folsom is some what being repaired and mumble chatter was getting loud. I noticed several Pax eye ballin their watch so lets get this party started IN POSITION:
Warm up: SSH, DON Q, Goof Balls, Monkey Humpers.
Mosey: To the theatre (yes Dallas has a stage that is typically used to act out dramatic events or music but lately as in a long time only F3 makes use of it). So Australian Mtn Climbers on the wall then dips 10x each x 5 50 total per exercise. Over to the side is a nice hill that we used this morning and Slaw found a bright Green Softball at the bottom. He seemed impressed that is was hit that far, and began to make the softball his friend and kept him all the way through out the morning and now possibly at home. “McGregor is his name and apparently Slaw can hide and hold said Ball while working out. I know my pockets are not that big so use this time to figure out how and where he held the ball while running. while this took place we did bear crawls up the hill balboas,lbc,flutter,50xeach.
Mosey with new friend McGregor:
I try to make each work out good for all, meaning the guys who can out work us all to the new guy feels as if he got something out of it. So we stop at a light post for some merkins, then next light is a great time to get in some Monkey Howlers, 10 each while pax waited in position for their turn. next stop is 11’s with a booyah Merkin in the middle partner style. Back to Slaw for a moment I realized about a year ago I could do about do anything after Slaw encouraged/pushed me to finish Booyah merkins with him. Many Pax had a lot to say during this ww1- mtn climbers. Then 50 Squats before a mosey back to the tennis court.
4 corners: c1 rt stagger merkins, c2Lft Stagger, C3Diamond, C4 Wide. Then rotated each lap with Freddy Mercury’s and HAmmers. 10 per corner several laps were made.
Ended with a sprint and fellowship back with a few exercises at the end of each court.
Prayer request: People battling addiction, Oompas family, Fat Albert, Homeless men of Dallas, each other, Stoagie’s family has a praise report and myself I got a job interview. Pray for Allen Tates Family with a recent loss and he is traveling, Pray for the TSA also while AT is traveling they have to help him through the gates, the metal detectors may go off.
Announcements: 6/22 Tubing with Roadie, 6/29 convergence at Gas House.
Tronmoss 5k 7/21

Always a pleasure to Serve.
THe BedPan is FULL