YHC was excited about the launch of #TheBenjamin Round 2. YHC didn\u2019t 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\u2019ll have to save that for another time\u2026<\/p>\n
With a friendly group of 5 at The Outhouse, we wasted no time and jumped right in\u2026<\/p>\n
Warmup (all IC)<\/u><\/i>
\nSSH x 20
\nAbe Vigoda x 15
\nWhirly x 15
\nArm Circles Forward x 10
\nArm Circles Backward x 10
\nCopperhead Squats x 10<\/p>\n
Tennis Courts (all OYO)<\/u><\/i>
\n25 merkins, bear crawl across 3 courts & run back
\n25 LBCs, bear crawl across 3 courts & run back
\n25 squats, bear crawl across 3 courts & run back
\n(Repeat, but running down & back instead of bear crawl)<\/i><\/p>\n
Shelter (all OYO)<\/u><\/i>
\nDips x 15
\nRight Leg Step-ups x 15
\nIrkins x 15
\nLeft Leg Step-ups x 15
\nDerkins x 10
\nRepeat<\/i><\/p>\n
Figure 8 Track<\/u><\/i>
\nTop Point – Burpees x 5
\nCrossover – Monkey Humpers x 10
\nBottom Point – Shoulder Taps x 20 (10 each)
\nRepeat until Mary<\/i><\/p>\n
Mary<\/u><\/i>
\n60 second elbow plank
\nLow Flutter
\n30 second right arm up plank
\nDying Cockroach
\n30 second left arm up plank<\/p>\n
Announcements & Prayer Requests<\/u><\/i>
\nVan Gogh is the Q at Bells N Whistles on Wednesday.
\nVan Gogh also asked that we encourage FNGs to register themselves on the website after they\u2019ve 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\u2019ve done on the new website and – dare I say it – Slack!<\/p>\n
No specific prayer requests but YHC took us out.<\/p>\n
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 \u00bd laps but won\u2019t 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\u2019s new super #TheBenjaminPlanked challenge.<\/p>\n
Thanks for the keys Redeye! Always an honor\u2026<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC was excited about the launch of #TheBenjamin Round 2. YHC didn\u2019t 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\u2019ll have to save that for another time\u2026 With a friendly group of 5 at The Outhouse, we […]<\/p>\n","protected":false},"author":377,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-2587","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"1040EZ","date":"9\/18\/2017","pax":"Van Gogh, Argyle, Land Shark, Redeye, 1040EZ"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2587","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/377"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2587"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2587\/revisions"}],"predecessor-version":[{"id":2588,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2587\/revisions\/2588"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2587"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}