Author: Bed Pan (Page 9 of 22)

What a great morning to get after it!

The Pax came rollin in Slaw was giving me details on where to get a great Margarita, Wire Nut was glad no calls while being on call as we started to begin. Blart Leisurely comes strollin in like he had a wild night of Shenannigans.

Lets get werkin!

warm Up,

Mosey to the court house for some descending 10’s

LBC’s on one side go up the stairs, then Seal Jacks on the other. Start at ten down to one.

Next we did some corner work at the town square. Dips, Derkins, Balboas, and squats.

instead of stacking the exercises we did four laps, 20 at each station.

We made it to our final station of the day.

Kotters Hill. Triple Nickel.

American Hammers at the bottom and fox holes at the top.

I had to Omaha the last few due to time. We said the pledge just outside of the police department.

finished at the beginning and time.

The weather is getting to be very Nice. But more importantly I have noticed lately that it seems to be the same men who Q while others have yet to step up to the plate and Lead. Men F3 is designed to help you grow encourage the ones around you to start something.

The next time you are finishing up a workout and get to C.O.T. look around, see who has not been a Q yet.

Encourage them to step out and do something.

Take it from me, I’m an ex smoker with High Blood pressure overweight and was never successful at sports. Before F3 I would get tired putting on my shoes. I did not let any of these things stop me from taking a Q. I know there are several of you that may feel an obstacle is holding you back. But really its not. You have the support/mumble chatter of all of us around you. Stop holding yourself back, start moving forward to being that Man you are meant to be.

Now Who’s Next to take a Q?

Cause… The Bed Pan is Full!!

After the IPC Thursday the gloom was a little thicker than normal.

The Men of F3  GreenWood have brought the heat this year.

So we cooled off by cruising downtown.

Warm Up:

The thang:

Australian Mountain Climbers, and Monkey Humpers at 321 so all of Gastonia can see how hard we werk!

25x 3

American hammers per light down main street 10 at each light.

and back with some LBCs

Mosey to McQuitters Walls

step ups and squats plus dips im sure.

back to home base for some triple nickel with merkins.

finished up with short 11’s

The bed Pan is full.

With the IPC coming up this week, the Challenge seems to be increasingly getting harder as the weeks progress.

YHC felt it to be a good idea to get the exercises warmed up before the big day Thursday.

So we ran around Folsom stopping at various places to do the werk.

10 Merkins, 10 Squats, 10 Big Boys,

We also dribbled a few Burpees in the mix as we moseyed.

At the end we finished with 25 burpees. to get a real taste of the IPC.

No bear crawls we had plenty of that to do Thursday.

Pledge and we welcomed our FNG  Lot Lizard. He is a truck driver by trade. He also a great guy and his new name probably has nothing to do with him personally but honestly its pretty awesome. Lot Lizard was a good sport and hope to see him around int he future.

Prayer request, several and some events coming up too.

Skating with Mayor coming up 9/17/22

The Bed Pan is full!

It was a foggy morning and I had great plans for the Down-Lo today.

All worked out great.

We prayed for several this morning.

The Bed Pan is Full.

This morning it was humid and foggy, time to get some sweat on.

No Disclaimer

warm ups included some monkey humpers as spackle pulled up and horrible form squats to greet Wire nut and to give him something to chew on for a minute.

pretty straight forward today 10 exercises 30 seconds of werk and 30 seconds of rest.

nur up the hill and karoke back.

Oh we did 5 burpees before each round.

3 Rounds.

High Knee(not hiney) flutters, merkins, crunchie frogs, CDD, High PLank, ski jacks, LBCs Overhead claps, Cork Screws,  We finished with some 11’s of squats and Star fish I omaha’d the 11s for time and called 5 more burpees at the end.

Thanks to all the men who posted this morning.

Announcements.

CSAUP 50 miler coming up. Sign up even if you dont run you will be a runner by the end.

F3 skate night coming up.

Prayer request, several.

The Bed Pan is full…

Warm up,

Pledge,

Mosey around the school until we made it to the main entrance Circle.

Time for some Walls of Jericho.

American Hammer, Hand Release Merkins, LBCs, CDD’s, Big Boys, Shoulder Taps, Dying Cock Roaches,

perform an exercise take a lap, stack as you go.

While we were heading to do the next Thang, a train comes rolling through so 5 Burpees for the train.

Route 66 with Bobby Hurleys

Shortest triple Nickel ever. Squats and Burpees.

Time was cutting close Mumble Chatter was good I had the pax circle up for some tabata.

30 seconds of work and 20 of rest.

Butt Kickers, Seal Jacks (Church of God Style) High Knee, Plank, Flutters, Miranda Rights.

Prayer request Several.

Announcements CSAUP September 10th. Stay tuned to slack for mor info.

The Bed Pan is Full!

Thanks to all who showed up this morning.

oompa is on IR at the moment.

I took the Q and five total came out this morning for some werk.

Warm Up.

Mosey to the school four corners

circle the stairs with 10 merkins at the top. 10x

church for some Hilling

Nur Hill Side step back down 10-1 American Hammers.

Monkey Humpers from hump to hump at the park.

Time. a little over 2 miles and some good calorie burn.

Prayer Request,

COT

Time.

The Bed Pan is full!

Warm Up,

Mosey to lot across the street. Route 66 merkins, then back with Squats

11’s Bog Boys, and Hill Billy Squats.

Church Hill. flutters, 30 in cadence, make a lap go down by five until complete.

Cheap Seats near the ball field.

Dips, step ups.

time.

The Bed Pan is full

On this hot and humid morning, I felt it best to keep us moving so we could feel the wind blowing through our hair.
Well 20 years ago maybe so lets just say that we will keep it moving so the sweat doesn’t hang around all day. I decided we mosey around and explore some different places this morning and one that has become possibly a staple in the world of Old School.

Warm up: the normal stuff.

Mosey to behind Sammy’s for some 11’s Merkins and Seal Jacks!

To the Bank to Deposit some Sweat Equity. I chose to use the horse shoe shaped lot and we did shoulder taps and mountain climbers.
25 shoulder taps mosey to the exit and 25 mountain climbers. Decrease by 5 down to completion.

I failed to mention that we did a ton of squats at many, many many, stop signs.

While moseying around Dallas we went down a street that I have seen other Pax go back in the day. But where did it lead us to.
Some say that a mythical creature who can run 4 minute miles and box jump over a car resided once in this area. Others say he was built by a scientist and one day he got loose and is hiding in plain site. Oddly enough this street had no street sign just a pole in the ground as if it was waiting to be named. I heard a name mentioned in past couple of weeks of this place and I guess some how with the sweat coming down our face and blurring our vision we accidentally stumbled across…

KOTTERS KORNER!
Triple Nickel Hand Release Merkins. All the way to the stop sign and back!

Back to the flag for some ssh,lbc, buttkickers, then we karoked, and Nured until Time!

Prayer Request:
Several

Announcements: WE going tubing fellas 7/30 check slack for the details.

The Bed Pan is Full!!!

We started the morning off with several Men gathering around waiting on the Bell to start working.
7am so we began.
Warm Up, then Pain Lab pax went one way and we moseyed up to Grier Middle Parking lot.

11’s Star Fish and V-Ups.
10s one Pax goes in said direction. another pax goes the opposite way.
10 merkins down to 1.

after that we did some rocky Balboas and calf raises.

100’s
Partner work partner 1 takes a lap and partner 2 does the work. exchange once the lap is complete.
we made it through several exercise’s then it was time.

several prayer request.
announcements: convergence 7/16
2nd F coming up the 20th.

The Bed Pan is Full.