Let’s Keep It Movin’

9 men busted out their winter caps for a chilly Renegade this week and made their daily downpainment:

The Thang


Mosey to traffic circle


  • Merkins x 10
  • Tempo squats x 15
  • Lunge halfway around the circle
  • Jack Webbs to 5 and 20

Mosey home for…

The Escalator

Round 1

  • 10 burpees
  • 20 lunges
  • 30 merkins
  • 40 squats
  • 50 LBCs
  • Take a lap

Round 2 (crowdsourced)

  • 10 boat/canoes
  • 20 monkey humpers
  • 30 plank jacks
  • 40 burpees SSHs
  • 50 curb jumps
  • Take a lap

Apple turnover – alternating bear crawl and crab walk

HOT apple turnover – alternating crawl bear and bear crawl



F3 shirts with NEW design available for pre-order https://f3.mudgear.com/collections/active-preorders/products/f3-st-simons-pre-order-november-2022

F3 Christmas Revival is December 17th at the pier at 7AM

F3 Christmas Party also December 17th at EZ GO’s house

Prayer Requests

HeeHaw’s family after his grandmother passed

Family whose house burned in Ashantilly

Dodgeball and his new baby in NICU

Safe travels in the week ahead and happy Thanksgiving to all!



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