Keeping the Momentum Going…

The Jailbreak crew was rolling eight deep for a classic beatdown this AM in the gloom.  Ideal temps and picturesque sunrise available to all at no extra charge.  Here’s how it went down:

The Thang:

Mosey to the mini golf parking lot for


  • SSH x 20
  • IW x 20
  • Squats x 15
  • Wide arm merkins x 10
  • Merkins x 5
  • Travoltas x 5 (only one side)

Mosey to the end of the pier


  • Merkin on each “Roxanne”
  • Plank jack on each “Red Light”
  • (many audible groans, mostly from YHC)

World War I sit ups x 10

Heels to heaven x 5

Mosey across from Barbara Jeans for 2 min of People’s Chair with air presses x 20

3 man relays down Beachview Dr with:

  • Squats
  • IWs
  • Diamond merkins
  • LBCs
  • Mountain climbers

Mosey to the lighthouse lawn for 6MOM

  • LBCs x ??
  • Dollys x 10
  • XYs x 5

Karaoke along the water (Twinkle Toes’ speciality)

Zombie walk to the flagpole


Naked Man Moleskin

Couldn’t have been a more beautiful morning out there

Glad to see some new faces at Jailbreak after Saturday morning’s launch.  Saturdays are great but in my opinion, there’s nothing better than starting the work week shedding blood, sweat, and tears out in the gloom #hopefullynoonewasactuallycrying

Need to come up with an appropriate F3 name for “dodging the trash truck.”  Accepting suggestions in the comments below.

That Roxanne…always a crowd pleaser


Download the F3 Nation app on your phone (iOS or Android) to get plugged in.  Email me ( to get the temporary password to set it up.  The desktop website also involves a login (they’re not the same – don’t ask why) which will then allow you to comment on posts.  To get access, email Twinkle at Send him your real name, your F3 Nickname, and your email address and he will set you up.

Twinkle Toes, Santa’s Little Helper, and Inmate get together on Monday nights for a brief bible study followed by an activity.  Tonight they’re meeting at Island Cinema at 6:45 for the 7:00 showing of “Risen.”  Great 2nd F opportunity

We’re back at it on Saturday with F3Savannah at the helm.  Drag your buddy/coworker/drunk uncle out there to join us for the fun

F3 always has rotational leadership (“Qs”) so let me know if you’re interested in potentially leading a workout in the future.  It might seem intimidating but it’s actually a lot of fun.  After all, you get to torture your buddies with whatever crazy exercises you can come up with.

Prayer requests:

  • Twinkle Toes, his M and 2.1 who has an important doctor’s appt this week
  • Sharon Hanson at FBC SSI who is battling cancer (Blimey)
  • Mind Bender’s uncle who had complications during a knee replacement
  • My mother after losing her mother (my grandmother) this past week

Great takeout by Mind Bender.  We’ve swept our rooms clean…what will you fill yours with?


Cow Tipper


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