Swing your partner round and round

Ten sweaty souls embarked on an action packed partner focused adventure to start the week.  Here’s how it went down:

The Thang:

Mosey to start of Butler Ave

Partner chase all the way to the Pearly Gates

  • Partner 1 moseys while partner 2 does 5 burpees in place
  • Partner 2 sprints to catch partner 1 and then he stops to do burpees
  • Rinse and repeat, rinse and repeat


  • Merkins x 10
  • Squats x 10
  • Flutters x 15
  • Abe Vigodas x 20

Partner carries all the way down to entrance to Black Hole

Mosey through Black Hole, emerging onto Kings Way, continue Mosey up to Bartow St

More partner work:

  • Sprint together to first streetlight and do 10 patty cake merkins
  • Spint to next streetlight and do 10 jump squats

Captain Thor

  • 1 big boy sit up, 4 American hammers
  • 2 big boy sit ups, 8 American hammers
  • Continue to 5 and 20

Mosey to Mallery Park benches

  • 10 dips
  • Mosey to center pavilion, wheelbarrow partner up ramp, 5 burpees
  • Flapjack

Quick circuit on playground

  • 10 pullups
  • 10 derkins
  • 20 LBCs

Two line Indian Run through neighborhood and back to edge of Neptune Park

Individual AYG sprints to flagpole


Naked Man Moleskin

Great to see everyone pushing and supporting each other during partner work.  “As iron sharpens iron, so one person sharpens another.” -Proverbs 27:17

Note to future Qs – bring a headlamp for Inmate if you plan to traverse the Black Hole.  He was getting scared that a rabid animal, nervous homeowner, or mailbox would stop him in his tracks

Probably startled the guy but stopped to talk to a guy named Buff Leavy walking down Fairway on my way home.  He was out “having a talk with God” on his morning walk…said he had seen our group working out various mornings and was always curious about it.  Gave him the rundown on what F3 is all about.  Never even would’ve been driving that way except for Hammerhead’s lost key.  I’m a believer that things happen for a reason.  Hopefully we’ll see him at a workout in the very near future…


F3 SSI shirts available for purchase on website http://f3.mudgear.com/collections/f3-shirts/products/f3-st-simons-island-pre-order.  Send me your shirt choice and size if you want to go in an order together and save on shipping (free with $75 purchase).  Or go ahead and order on your own if you’d prefer.  Either way, take advantage of the opportunity to get a shirt now.  12 order minimum which means we probably won’t order shirts again in the near future

Statesboro launch starts in October.  F3 SSI has week 3 (3rd F focus) on October 15th.  Please plan to join us as we introduce F3 to a new group of men.  Sign up here if you’re coming

Prayers for Hammerhead and his family as he transitions to a six month stint on the night shift.

Until next time,

Cow Tipper


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