Benign’s 42nd birthday Q at Golden Strip

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  • Workout Date - 04/30/2019
  • Q In Charge - Benign
  • The PAX - One Direction, Mint Julep, Cyclone, Ron Burgundy, Obama, NYOPT (r), Cocoon, Zebco, Mac, Grass Fairy, Beamer, Road Trip, Mrs. Potts
  • AO - Golden Strip

Yesterday YHC celebrated completion of his 42nd solar revolution and commencement of his 43rd.  Today, he celebrated his love of pain and suffering.


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

Disclaimer: 42 years old yet still not a professional



-Imperial squat walker x 20 IC

-Don Quixote x 20 IC

-Side straddle hops x 20 IC

-Arm circles and shoulder stretches



Grab a partner.  Run opposite directions around the front parking lot.  Stop every half lap and do 10 patty cake merkins with your partner.  Run 2 laps (do 4 rounds).

Mosey to the front benches.  Partner 1 does 20 dips / 15 derkins / 10 dips / 5 derkins.  Partner 2 wall-sits.  Flapjack.  Each partner does 2 rounds.

Mosey the long way to cleavage (the area betwixt the hills) for modified DORA.

-Round 1- Do 100 merkins in sets of 10.  While partner 1 merkins, partner 2 holds plank.  Flapjack every 10 reps.  Run to the stop sign and back.

-Round 2- Do 200 LBCs in sets of 20.  While partner 1 crunches, partner 2 holds 6 inches.  Flapjack every 20 reps.  Run to the stop sign and back.

-Round 3- Do 300 squats in sets of 30.  While partner 1 squats, partner 2 holds Al Gore.  Flapjack every 30 reps.  Run to the stop sign and back.

7s on the big hill (diamond merkins at the bottom, Bobby Hurleys at the top).

Mosey to the flag.



-Flutters x 42 IC

-LBCs x 42 IC

-Hold elbow plank x 42 seconds


Circle of trust:


War Fund 5K 5/25/2019

Mac putting together a Blue Ridge Relay team.  He needs 11 more.  Road Trip is prolly in.


We all good.


Thank you for helping celebrate my 42nd birthday!



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