Return of #TheBenjamin!

Return of #TheBenjamin!

QIC: 1040EZ

Date: 9/18/2017

PAX: Van Gogh, Argyle, Land Shark, Redeye, 1040EZ

YHC was excited about the launch of #TheBenjamin Round 2. YHC didn’t earn a medal but did stick out Year 1 for roughly nine months. YHC credits the Benjamin for his personal favorite F3 Works story but we’ll have to save that for another time…

With a friendly group of 5 at The Outhouse, we wasted no time and jumped right in…

Warmup (all IC)
SSH x 20
Abe Vigoda x 15
Whirly x 15
Arm Circles Forward x 10
Arm Circles Backward x 10
Copperhead Squats x 10

Tennis Courts (all OYO)
25 merkins, bear crawl across 3 courts & run back
25 LBCs, bear crawl across 3 courts & run back
25 squats, bear crawl across 3 courts & run back
(Repeat, but running down & back instead of bear crawl)

Shelter (all OYO)
Dips x 15
Right Leg Step-ups x 15
Irkins x 15
Left Leg Step-ups x 15
Derkins x 10
Repeat

Figure 8 Track
Top Point – Burpees x 5
Crossover – Monkey Humpers x 10
Bottom Point – Shoulder Taps x 20 (10 each)
Repeat until Mary

Mary
60 second elbow plank
Low Flutter
30 second right arm up plank
Dying Cockroach
30 second left arm up plank

Announcements & Prayer Requests
Van Gogh is the Q at Bells N Whistles on Wednesday.
Van Gogh also asked that we encourage FNGs to register themselves on the website after they’ve posted to their first workout and received their F3 name. The new functionality will allow them to set everything up themselves. Big thanks to Van Gogh and all of the other techies for what they’ve done on the new website and – dare I say it – Slack!

No specific prayer requests but YHC took us out.

Awesome group this morning! It was a quiet group but there were definitely some complaints about the opening bear crawls. YHC admits that the tennis courts were smaller on Google Maps. The work on the Figure 8 Track was also sneaky hard. YHC believes that we completed 3 ½ laps but won’t swear to it. Van Gogh commented on the lack of cadence exercises, especially during Mary. His feedback has been noted but the planks were necessary in order to complete Patch’s new super #TheBenjaminPlanked challenge.

Thanks for the keys Redeye! Always an honor…