Benign's Birthday Q Part 1

  • Workout Date - 04/27/2017
  • Q In Charge - Benign
  • The PAX - Name Your Own Price Tool (NYOPT), Road Trip, Urban, Affordable Care Act (ACA), Mint Julip, Benign, Third Base (ruck), Lite Brite (ruck)
  • AO -

YHC joined F3 Nation 7 months ago for the purpose of getting into better shape before his 40th birthday.  That is tomorrow.  It was time for one more Q in the 30s.


Weather conditions:  60 degrees, dark

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

Disclaimer:  very unprofessional



SSH x 39 IC

Imperial walkers x 21 IC

Windmills x 20 IC

Tempo merkins x 10 IC



Indian run (via the circuitous route) to the FBC parking lot and pick up coupons on the way.

B.O.M.B.S. (burpees, overhead presses with coupon, decline merkins, BBSUs with coupon, squats with coupon).  13 reps of each exercise for 3 total sets (YHC is not a mathematician but is fairly certain that that amounts to 39 reps for each exercise) with a lap around the block between sets.  Plank up after each lap waiting on the 6.  Plank variations as a group after 3rd set.

39 curls with blocks (13 from bottom to halfway, 13 from halfway to the top, 13 full curls) OYO.

Replace coupons and mosey back to flag.

Line up spaced out in plank position shoulder width apart in parking lot.  1st PAX frog jumps over all other PAX to the end of the line. Group does 1 merkin.  Repeat for next PAX with increasing number of merkins with each round.  Continue to 10 merkins (which happened to be the point of failure for most everyone).



Flutters x 39 IC

Pretzel LBCs  x 25 IC

Boxcutters x 20 IC

Tempo merkins X 12 IC

Captain Thor (1:4 BBSU:American hammers) up to 7:28


Circle of trust:

Announcements:  Mud Run 5/11, Jackalope first weekend of June, GoRuck 6/20

Prayer requests:  ACA job decisions, Short Barrel’s recovery from surgery


It has been a pleasure being a part of F3 Nation and getting to know the Swamp Rabbit weirdos these past 7 months.  With any luck, YHC will enter his 41st year in better shape than his 40th.





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