Author: Bed Pan (Page 21 of 22)

Mumble chatter was lively this morning the men who just finished the P200 were telling others of the weekend and the weather was nice.

Warm up:
Ssh,Jump lunges, hillbillies, then 5burppees.
Mosey to triangle in the road
Karaoke to corner then 1 burpee
Lunge downhill 2burpees, nur uphill 3burpees. Repeating 3x.
Mosey to the flag. Say the pledge.
Core
Flutters,lbcs,dying cockroach,squats, American hammers
Mosey to the track
Dips,derkins, then step ups. After each set take a lap x3
Back to the parking lot for Mary.

Announcements p200 2020.
Snowbirds is coming up get with Sparky about the details.
4/12 3rd f . 3/30 convergence at Folsom. That evening will be 2nd f at ole Dallas Brewery. 5/5 mr Mitchell hike with Gastone, 4/5 is the 5k for sparkys M’s school.

Some ran and some rucked

The weather was great this Friday so we took advantage of the opportunity to get better.
Warm up
Ssh,cherry pickers,merkins,hillbilly, crab reach.
Mosey to the wall on 321 to do some walls sits and raise the roof.
Then went across the street for some fun the coupons laying around.biceps, triceps, shoulders, then we lined up Hipaa had the heaviest so we used his to pass back and forth while doing another round of walls sits. Mumble chatter was going great by now from it’s wet to what will these cars think of us. YHC reminded them it does not matter what does is that we are doing work. Speaking of work let’s mosey.took a stop at the corner of franklin and 321 to do some rocky balboas and calf raises 50 each x3. Then down the street to do some dips and Derkins. Kinda like dippn dots without the sweet little frozen balls. Again weather was nice did not here any complaints about frozen balls. We then teamed up for sprints and squats one runs other squats up the street then fellowship down then lunge back up. My legs felt wonderful so much that Clavin had to show me what a real lunge looked like vs my version of a bad sobriety test. Then back up to the rotary for Mary and talk about the power of prayer!

Remember: prayer can be powerful and effective. We are blessed to pray as a group of men together many times a week, the C.O.T. In my mind is like a antenna going directly to God.

Be on the alert, stand firm in the faith, act like Men, be strong.
1Corinthians 16:13

The Bed Pan is full 😎

Thank goodness downtown has a parking deck, over the past few months as Site Q I’m learning that it can be a great place to workout since we have faced many days of heavy rain this year. Nothing stops the true HIMs of F3 other than lightning,twisters, or maybe zombies so let’s get going.

Warm up: ssh,cherry pickers,wind mills,goofballs. 20each.

Mosey to the parking deck to do some amrap, 6 minutes per group. After each group take a lap.

10high knees,10ssh,10 merkins,10squats, 1lap repeat 6min.

15lbcs,15americanhammers, 15 Freddy Mercury’s,15 flutters, Lap. 6min.

15dips,15calf raises,15raise theroof,15 high claps. Lap 6min.

15 wwII,15mtn. Climbers,15 lunges,15bicep curls. Lap,6min.

Moseyed back to the rotary finished up with plank jacks,morocon nite clubs, ski jacks.

During our time at the parking deck Clavin, picked up a $20 we were all surprised. We laughed clavin jokingly said “F3 does Pay”.

Great work was done by all time frame put in some EC sounds like he is ready to run a few 5k’s this year! Way to go brother! Truthfully we all get paid rain or shine heat or cold. F3 gives you something $ will never buy and it’s value is priceless.

If are still looking for the answer to the question above.. post more! You will find the answer!

Announcements: some time changes to the New Year’s Day AO’s.

Prayer request: Sargento’s mother in law who has Parkinson’s, and a bright a wonderful New Year!

I hope everyone has a safe new year!

The Bed Pan is Full!

11 showed today oddly enough this is my 11th month being a part of F3 and the last time I will Q in my 30’s thus the name of this post.
Warm up SSH,morocon night clubs,mountain climbers,squats all in cadence x15
Mosey
Bottom lot 4exercises x10 then a lap do this 4x merkins,peter Parker,Parker Peters,seal jacks. By lap 3 pax were breathing heavy. Plank for the 6.
Mosey back to the flag and Gumby and slaw both needed to do some burpees so we did 5 at the speed bump.
Did 2rounds of 4corners 5 burpees per corner total of 40. After this what better time to do some sprint work. Sprint down to one tennis court 50 squats then nur back. Sprint two courts 25 imperial walkers then nur back. We did this til we got 100 reps in and some sprints also. Time was still on the clock so we did an Indian bear crawl on the lines of the tennis court. 3 minutes remaining let’s do some Mary. 50 merkins,25-30 of something then 50 lbc’s time.
Follow up to the ?.
My son was talking with me last week I turn 40 Thursday and all year I feel like I have fought to stay away from this day. 11months with f3and 45lbs lighter I know now who cares about that # I’m healthier happier & more involved in life than ever before. My son asked the ? Above and without hesitation I said “when I die” I knew at that moment I have made a true life change, my habits thoughts and wellbeing have all changed. When you are giving thanks or talking about gifts during Christmas remember what we have with F3 is a gift. It was an honor to Q today. I look forward to being in the Gloom with you all until death do us part😎
Prayer request:
Assfault lost a close friend yesterday remember him and the family in your prayers. MW’s father in law is coming home after triple bypass surgery. Remember the season and thankful that operation sweet tooth was a success.

The Bed Pan is full..

It was a cold Friday morning no fng’s so let’s get moving.
Warm up
Ssh,windmills,cherry pickers,low slow squats.
Mosey down to Franklin square for some monkey humpers. Then mosey to the parking deck. Each Pax chose two cards we did one card at the bottom then the other card at the top of the parking deck.10 cards total. After that mosey back to the rotary when we stopped at the light to bear crawl,this got some mumble chatter. So why not do 20 burpees after that. Some time left so we did some Mary and a short mosey to complete a mile of running.
Prayers for our families and each other. Prayers for MW’s father in law having triple bypass surgery.