Benign’s 41st birthday Q

  • Workout Date - 04/27/2018
  • Q In Charge - Benign
  • The PAX - Mint Julep, Pine Tar, Dr. Phil, Patch Adams, Whisper (respect), Goose Egg, Church Lady (respect), Deflated (respect), NYOPT, Bambi, Short Barrel, Sammy, YHC
  • AO - Pitchfork

13 forsook (?) the fartsack in favor of helping YHC celebrate his last day as a 40 year-old.

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

Disclaimer: Even age hasn’t brought legitimacy to YHC’s Q’s

 

Warm-up: 

Imperial walkers x 25 IC

SSH x 25 IC

Arm circles

 

Thang:

Grab your dumbbells and mosey to the speedway for DORA.  Music accompaniment is a playlist from the 1977 Billboard Top 100 music hits.

Partner up for DORA.  10 exercises of 41 reps each.  One partner does the exercise while the other partner runs a lap.  Reps are not cumulative (i.e. each PAX keeps his own reps).  The exercises are as follows:

-Upright flies x 41

-Rows x 41 each arm

-Front arm raises x 41 each arm

-Triceps x 41

-Decline merkins x 41

-Horizontal flies (on back) x 41

-BBSUs x 41

-Gorilla humpers x 41

-Flutters (4-count) x 41

-Squats x 41

Leave the dumbbells at the speedway and mosey to the rear basketball courts for ascending testicles (merkins with feet at 10 degrees x 5, 45 degrees x 5, vertical x 5)

Mosey back to the flags for Mary.

 

Mary:

LBCs x 25 IC

Rosalita x 25 IC

Dolly x 25 IC

 

Circle of trust:

Announcements:

-FiA / F3 convergence in Greer (The Station) 4/28 at 0700

-Mud Run 5/19

-Greenville War Fund 5K 5/19

Prayers / praises:

-Andrew Brunson (American missionary imprisoned in Turkey)

-Pine Tar’s neighbor Carl

-Pine Tar’s friend with a brain tumor

 

It is my pleasure and honor to lead!

SYITG,

Benign

 

 

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