Benign's Birthday Q Part 2

  • Workout Date - 04/28/2017
  • Q In Charge - Benign
  • The PAX - Washer, My Little Pony, Elmer, Pine Tar, Cocoon, Ponch, ATM, Whisper, Elsa, Dr. Phil, Easy Bake Oven, Road Trip, Name Your Own Price Tool (NYOPT), Sammy, Mint Julip, Iceman, Thumper, Benign
  • AO -

Yesterday was YHC’s last post and Q as a man in his 30s.  Today was his first as a 40-year old.  18 men bid the fartsack adieu and tested their bodies to the limit.

Weather:  61 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



Windmills x 25 IC

Side straddle hops x 40 IC

Arm circles

Monkey humpers x 20 IC


Mosey to the speedway with dumbbells and partner up.  One PAX does a dumbbell exercise while the partner PAX runs a lap, then switch.  All repetition counts are for the individual, not the pair:

Upright flies x 40

Rows x 40 each arm

Triceps x 40

Decline merkins x 40

Horizontal flies (lying on the back) x 40

BBSUs x 40

Gorilla humpers x 40

Flutters (4-count) x 40

Squats x 40

Go to the wall with your partner for ascending testicles.  5 merkins at 15 degrees, 5 merkins at 45 degrees, 5 merkins at 90 degrees.  Switch after each set of 5 and hold Al Gore while partner PAX does merkins.

Mosey to the flag for Mary.


Floyd Mayweather with dumbbells x 10 IC

Captain Thor (1:4 BBSU:American hammers) up to 6:24 IC



Announcements: Jackalope 6/3 (running from Pitchfork to Golden Strip), GoRuck 5/10, Sammy/Pine Tar will plan F3 Dad soon (date TBA), lunch with Short Barrel today (time/place TBA on the Twitter)

Prayer requests:  ATM’s sister-in-law, Short Barrel, young 10 year-old girl (Mia or Maya) with brain tumor, Soccer Mom’s step-father Ping, family of Elmer’s co-worker’s grandfather who recently took his own life


Thanks for coming out this morning!




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