THE SCENE: 35 degrees feels like -30 in Collierville. The turf had a nice coat of frost this morning. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH: 25 IC Tempo Squat: 20 IC Temp Merkin: 20 IC Arm circles Forward/Revers: 10 IC Indian run around the lake THA-THANG: CMU/Tire relay 2 groups (4 PAX per group) Groups line up on opposite…
THE SCENE: Everything was perfect at The Lair! F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25: SSH 15: Temp Merkins 20: Imperial Walkers 15: Daisy Pickers THA-THANG: Moving weight, Tire pull was the time keeper (half-field lap) Slush-tube Lung CMU Bodybuilder 50# bucket squat 75# Sandbag clean and throw CMU bearcrawl drag Bucket Lung CMU Merkin pass-through CMU Curls Jump Lung…
THE SCENE: Damp but pleasant F3 WELCOME & DISCLAIMER WARM-O-RAMA: Indian Run around the Lake 19 Daisy Pickers 19 Merkins 19 Squats Streatch legs on you own THA-THANG: 5 Burpees Run 100 Yards 20 Squats Run 100 Yards 5 Burpees Run 150 Yards 30 Monkey Humpers Run 150 Yards 5 Burpees Run 250 Yards 40 Squats Run 250 Yard…
THE SCENE: WET F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH 20 IC Daisy Pickers 15 IC Wind Mills 15 IC Tempo Squats 20 IC Indian Run around the lake THA-THANG: Tire pull was time keeper( 1 Lap around half field) Once Lap was completed all PAX switched exercise. CMU (Squat, Curl, Press) Bucket (Squat) Sand Bag (Clean and Throw) CMU…
THE SCENE: It dark for 5:30am F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 SSH 20 Merkins 15 Daisy Pickers Streatch THA-THANG: Run around the Lake 20 Squats (IC) 15 hand Release Merkins 10 Burpees Run around the parking lot Rinse and repeat( completed 3 trips) MARY: 30 Flutter Kicks 30 LBC 30 Freddy Merc COUNT-OFF & NAME-O-RAMA 3 PACK CIRCLE OF…
THE SCENE: Fall is in the Air….. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH:15 IW:15 DP:15 Squats:15 Merkins:15 THA-THANG: Indian run around the field twice AMRAP style with tire as time keeper, once tire completed rep everyone rotated equipment. Bucket Squat Sandbag clean and throw Slosh TubeLung Tire pull (50 yards our and back) MARY: Ring of Fire (Shoulder claps,…
THE SCENE: WET but not raining F3 WELCOME & DISCLAIMER Given WARM-O-RAMA: SSH:15 IW: 15 DP: 15 Merkins: 15 THA-THANG: EMOM 5 Merkin, 5 Squats, 5 Man Makers Every 5 min run to fence MARY: 50 Flutter kicks 10 CMU curls 40 Flutter kicks 20 CMU Curls 30 Flutter kicks 30 CMU curls 20 flutter kicks COUNT-OFF & NAME-O-RAMA…
THE SCENE: Cool, Like Fall is coming!!!!! F3 WELCOME & DISCLAIMER The PAX was Disclaimed WARM-O-RAMA: 20 SSH 20 Merkins 10 Daisy Pickers 20 Squats THA-THANG: 20 Burpees in Memory of Darth Visor Indian Run around the field twice 10 Merkins pull through CMU 20 Squat Thrusters 30 Lunges 40 Overhead Press 50 CMU curls Bearcrawl 25 yards with…
THE SCENE: Cool…. 9.28.2018 a great day to do hard work! F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH: 34(IC) Merkins: 34 (1for1) Squats: 34 (1for1) Big Boy Situps: 34 (1for1) Stretch 2 min THA-THANG: Burpees: 9 (1for1) Merkins: 28 (1for1) Flutter Kicks:84 (1for1) Run to football field parking lot Jump Lung: 9 (2for1) Mountain Climbers: 28 (IC) Squats (1for1) Run back…
THE SCENE: Cold and Wet… Heavy Rain F3 WELCOME & DISCLAIMER WARM-O-RAMA: 25 SSH (IC) 10 Daisy Pickers (IC) 50 CMU Curls 50 Over Head Press (OHP) 10 Wind Mills (IC) THA-THANG: 100 OHP Run Lap 100 Curls Run Lap 50 OHP 25 CMU Squats 50 Curls 25 CMU Swigs Run Lap 50 OHP 25 CMU Squats 50 Curls 25…
