Plenty of Benjamins @ Paradise City
It was summer of 2019 and after U.T.I hit me with waves of EH’s I finally decided to come see what this F3 thing was all about. It was a hot, muggy July Monday morning at Paradise City as U.T.I and I pulled into the parking lot at around 5:25am. Soon I had a bunch of dudes calling me FNG and wasn’t sure how to take it. I felt a bit more comfortable when I learned that the “F” stood for “friendly”.
What else do I remember? This guy named Midget was running the workout and he seemed a nice enough guy. What ever happened to him, anyway? Legend has it he moved away. I thought I saw his picture on the back of a milk carton but it could have been someone else.
Fast forward 1 year (give or take a couple of days) and it was time to roll for my 1 year anniversary workout. I was humbled this morning to see some of the faces that have over the past year pushed me beyond those fitness limits we often impose on ourselves.
FNGs: Nada
EC: Pikachu, 187, Aquaman
Warm Up:
5 burpees OYO (I wanted to pack as much intensity as possible into morning so not much of a warm up……sorry not sorry)
The Workout:
Thing 1: All About The Benjamins
The goal was to get an upper body, leg and core workout while also putting some mileage on the wheels. We did the classic 4 corners and our mode of transport was via Indian Run.
Round 1 (Triceps/Shoulders, Chest) :
Corner #1 – Diamond merkins x 25, Corner #2 for dips x 25, Corner #3 for Ranger Merkins x25, Corner #4 for Derkins x25
Indian Run back to Corner #1 to start the Leg Workout
Corner #1 for jump squats x 25, Corner #2 for monkey humpers x25, Corner #3 for lunges X25, Corner #4 for Hillbilly squats X25
Indian run back to corner #1 to hit the abs
Corner #1 for Low Slow Flutter X25, Corner #2 for American Hammers x25, Corner #3 for WW2s X25, Corner #4 for LBC’s X25
Indian Run back to Corner #1
Thing #2: Quarter Pounder
Cones set up at 25 yards, 50 yards, 75 yards and 100 yards
Run to first cone (25 yards) – 25 merkins and run back to goal line
Run to 2nd cone (50 yards) and perform 50 LBC’s, then back to goal line
Run to 3rd cone (75 yards) and perform 75 mountain climbers then run back to goal line
Run to 4th cone (100 yards) and perform 100 SSH and then back to goal line
Thing #3: Railroad Trackers
Broke into 2 groups and laid railroad tracks up the hill between baseball field and soccer fields. Then mosey down the hill and over to Mary
Mary:
Mary: YHC thought it fitting to play “Thunderstuck” with the thunderstorms that had rolled through just prior to the workout. PAX could choose between holding plank or chillcut, but had to perform one merkin whenever the word “Thunder” was sung in the song.
Boxcutters X15
Homer to Marge X20
Have a Nice Day
Announcements:Mulch Spread continues – sign up for Saturday mulch spread at bass lake and also new AO tomorrow Captain Caveman (steel mace workout) at Holly Springs parking garage
T-Claps (Recognition): To those PAX that stepped in and led the rep count
Prayer: Jensen family, those struggling with mental health issues, first responders and military
