Benign’s delayed 3-year anniversary Q

  • by
  • Workout Date - 11/19/2019
  • Q In Charge - Benign
  • The PAX - NYOPT (r), WiFi (r), Mac, Beamer, Flo (r), Lumberg, Red Rider, Grass Fairy, Mrs. Potts, Cyclone, Punchlist, YHC
  • AO - Golden Strip

YHC first posted at an F3 bootcamp on Friday 9/23/2016.  It was dumbbell workout at Pitchfork Q’ed by Dr. Phil.  Today’s workout was scheduled for 9/23/2019, but YHC was suffering from a back injury and had to call in for reinforcements.  Today is YHC’s 564th F3 workout- that represents a lot of avoided fartsacks and modified burpees.  12 PAX posted to help celebrate.

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

Disclaimer: 564 workouts in and still not a professional.



SSH x 25 IC

IW x 25 IC

Through the tunnel x 25 IC

LBAC x 25 IC

Reverse LBAC x 15 IC

Overhead claps x 25 IC

Shoulder stretches



Partner up in the front parking lot and run opposite directions from your partner.  10 squats at the 1/4 pole, 10 pattycake merkins with your partner at the halfway point, 10 squats at the 3/4 pole, and 10 pattycake merkins with your partner back at the start.  Two total laps.


Mosey to the track for partner FLORA:

-100 merkins in sets of 10 (partner holds plank)

-Run a lap with your partner

-200 LBCs in sets of 20 (partner holds 6 inches)

-Run a lap with your partner

-300 squats in sets of 30 (partner holds Al Gore)


Mosey to the benches at the back of the school for double D (dips and derkins)

-15 dips/derkins OYO

-10 dips/derkins OYO

-5 dips/derkins OYO


Mosey to the wall in the front of the school.  Everybody sits in people’s chair while each PAX drops for 5 diamond merkins.


Mosey to the flag for Mary.



-BurpMerk 5–>1

-Flutters x 30 IC

-LBCs  x 30 IC

-Rosalita x 30 IC

-Reverse Captain Thor (4:1 American hammers:BBSUs) up to 20:5




-Thanksgiving Day convergence at Golden Strip (3rd F at 5:15, 1st F at 6:00)


-We all good.


The last 3ish years have been a period of great growth for YHC.  F3 is an integral part of life and has provided YHC new brothers for accountability and fellowship.  Here is to 564 more 1st/2nd/3rd Fs!






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