Benign’s 1-year anniversary Q

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  • Workout Date - 09/22/2017
  • Q In Charge - Benign
  • The PAX - The Muff, Nomad, Strange Brew, Sticky Willy, ATM, Mint Julep, Whisper, Pet Stain, Magic School Bus, Dr. Phil, Mayo, Short Barrel, Road Trip, Urban, Lt. Dangle, NYOPT, Sammy, Deflated, Ponch, Bambi, Soccer Mom, Benign
  • AO - Pitchfork

52 weeks ago today, YHC was EH’ed into posting at an F3 AO for the first time ever by Sammy.  Dr. Phil was the Q that day, and, in addition to Dr. Phil and the FNG (i.e. YHC), 7 other PAX (Pine Tar, Deflated, Hulk Smash, Whisper, Earthmover, NYOPT, and Soccer Mom) also posted that day.  To go from 9 PAX one year ago to 22 today speaks volumes about the growth of F3 Nation, F3 Swamp Rabbit, and the Pitchfork AO under the leadership of Whisper and, now, Mint Julep.  Today’s circle of men was filled with friends new and old.  The workout, however, was not new.  It was shamelessly recycled from Dr. Phil’s weinke from YHC’s inaugural post on 9/23/2016.    In fact, the soundtrack to today’s dumbbell beatdown was nothing but boy bands, just as it was that day.

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer:  None are professionals, which seems obvious considering that the PAX were following orders from a guy wearing a “sun’s out, guns out” tank top in the gloom.


SSH x 20 IC

Hillbilly x 20 IC

Burpees x 5 OYO

Run a lap around the parking lot


Partner up for One-Fiddies.  PAX 1 does the dumbbell exercise while PAX 2 sprints 30 yards and lungewalks back.  Flapjackuntil 150 reps of each of 4 exercises are complete:

-Hammer curls

-Triceps extensions

-Dumbbell flies while in the bridge position

-Forearm curls on the curb while in the plank position

Circle up for Merkin Musical Chairs.  All dumbbells heavier or lighter (snicker!) than 15 pounds were removed from the circle.  Each PAX planks shoulder width apart and does 4 merkins.  The group then rotates 4 positions to the right.  PAX landing on a set of dumbbells do 10 overhead presses, while those landing on an open “chair” do burpees AMRAP until the overpresses are complete.  Go back to themerkins.  Complete 5 rounds of this.

Partner up for Standing American Hammers (passing the dumbbell to the partner with each twist).  Do this for 1 minute at a time and then rest for 15 seconds.  Repeato 4 times.  ATM felt that it was best that this exercise be forever renamed the Reach Around.  It will be added to the Exicon soon.

Run a lap around the parking lot.


Freddy Mercury x 20 IC

LBCs x 20 IC

Flutter x 20 IC


-Spinx RunFest

-Benefit 5K for My Little Brony’s son Drake, soon to turn 1 year old.

-F3 co-founder OBT will be in Greenville 10/3 for workout(s) and happy-hour/updates at Mac’s Speed Shop 6-8 PM


-ATM and Whisper’s friend Tammy Bowley, whose husband passed away unexpectedly

-Andrew Brunson unfairly imprisoned in Turkey

-Soccer Mom’s step father-in-law battling advanced throat cancer

-Benign’s M’s college roommate’s 16-year-old niece battling rare Burkitt’s lymphoma


All F3 workouts are impactful, but this one was especially meaningful for YHC, as it represented the 1-year anniversary of beginning the process of meeting some amazing friends who have had a major impact over the last year.  It will be exciting to see what Benign’s 2nd, 3rd, and 4th F3 years will bring!




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