Spring is on the way

(posted on behalf of Rosie)

The Thang:

Mosey to Parkers for COP

SSH x 25

Imperial Walkers x 25

Arm Rotation – Front x 10

Arm Rotation – Back x 10

Carolina Dry Docks x 15


Mosey on to Mallery Park ball field


Outfield Work (begin at home plate)

Run to RF foul pole

Makhtar N’diayes x 9

Run back to home plate

Squats x 9

Run to LF foul pole

Mountain Climbers x 9

Run back to home plate

Squats x 9

Rinse and repeat x 2


Infield work:

Bear Crawl to 1st then 2nd base

Merkins x 9

Lunges to 3rd and then home

Burpees x 9

Rinse and repeat x 3


Walk over to concession pavilion for 6MOM:

Rosalita x 15

Dolly x 15

Freddie Mercury x 15

Anchor (R) x 10

Anchor (L) x 10


(Thanks for Fair Weather for the Anchor exercise…seems to be a crowd favorite!)


Karaoke run to DQ

Indian Run to Butler Drive

AYG to flagpole



It was good to have the new faces this morning as well as having Fair Weather back.  Hope FW’s hamstring holds up, and Inmate and Raffi will be back.


Cow Tipper mentioned that there was an F3 phone app to help keep up with F3 news, local contacts, etc.  Here are the links:

F3 App

iTunes here

Google Play here

Also, Cow Tipper will begin posting these backblasts and other info on the F3 website.  That will be a good site to keep up with F3 happenings.  Mash below to get there:

F3 St. Simons news, backblasts, etc. on website


Don’t forget about the launch this Saturday at 7 a.m.  Several visitors will be here from JAX and SAV for a workout then a coffee/breakfast bite at local coffee shop (Palm Coast).  Invite anyone you know who may be interested.

Have a good week!



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