Spring Breakers we are not…

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


  • 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


  • 5 pullups
  • 10 jump ups
  • Bear crawl the ramp in between

Mosey to the basketball court for


  • Dollys x 10
  • Flutters x 10
  • Rosalitas x 15
  • Michael Phelps x 10

Karaoke, mosey and then AYG to the flagpole


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


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


Cow Tipper

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