While most of the usual PAX are off on Disney cruises with M’s and 2.0s, 2.1s, etc, three men stayed behind and got after it for Monday’s weekly #downpainment at Jailbreak
The Thang:
Mosey to the Mellow Mushroom parking lot for
COT
- SSH x 20
- Merkins x 10
- Freddie Mercury x 15
- Squats x 20
- Baryshnikovs x 10 each leg
Bear crawl up the ramp, 5 burpees OYO
Crawl bear up the ramp, 5 burpees OYO
Mosey down Kings Way to Park Ave
Lunge walk and backwards run to the park
Grab a bench
- Dips x 10
- Incline merkins x 10
AMRAP
- 5 pullups
- 10 jump ups
- Bear crawl the ramp in between
Mosey to the basketball court for
6MOM
- Dollys x 10
- Flutters x 10
- Rosalitas x 15
- Michael Phelps x 10
Karaoke, mosey and then AYG to the flagpole
COT
Naked Man Moleskin
No ice luges or airbrushed t-shirts were present for today’s workout but the spirit of Spring Break was on all of our minds as we worked to chisel our physiques into beach worthy specimens
Announcements
This upcoming Saturday is “Q School” at Sailor’s Warning. Get your usual #beatdown (7:00-8:00AM) plus a crash course in administering pain to your fellow F3 brethren as a Q. We’ll also go over some of the explanations behind what F3 is really all about and how it can be used to do much more good in the community than just getting everyone in shape. Fountainhead from F3 Columbia will be here to lead it and we’ll plan to wrap up by 9:15.
Prayers for safe travel by all of those on the road for SB2016.
See you out there next time
AYE!
Cow Tipper
F3 St. Simons 