December 5, 2019

Elf on the shelf

THE SCENE: Too cold to be outside. Good thing we got started quickly to get warmed up. F3 WELCOME & DISCLAIMER No one new came so just welcomed everyone. WARM-O-RAMA: Usual C-Lo warm up: 20 side-straddle hops 15 daisy pickers, 10 arm circles forward, 10 arm circles backwards, 15 slow windmills. THA-THANG: Ran to the playground and collectively performed…

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December 3, 2019


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…

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November 26, 2019

Mustang Sally

THE SCENE: 54 Degrees and Cloudy. It is Darkest before Dawn F3 WELCOME & DISCLAIMER By participating you assume full responsibility. WARM-O-RAMA: Exercise Rep Count Cadence Burpees 15 OYO Side Straddle Hop 25 IC Arm Circles Forward 10 IC Arm Circles Backward 10 IC High Knees 20 IC Stretch 30 sec OYO THA-THANG: Exercise Rep Count Cadence Merkin Field…

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November 3, 2019

11’s at the Lair

THE SCENE: It was a crisp 32 degree morning and dark in the gloom at the Lair. Fortunately, F3 Memphis brightest sunshine bazooka was on hand (Halpert!!!) F3 WELCOME & DISCLAIMER Disclaimed. YHC was 1 minute late, but the watchful eye of the AOQ (Hello Kitty) took care of the essentials.  WARM-O-RAMA: SSH (Hello Kitty)  Imperial Walkers IC 15, Hillbillies…

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October 31, 2019

All Hallow’s Eve

THE SCENE: 42 cold, misty and windy degrees. Wind chill around 34. The first morning of the year that felt really cold. The gentleman quaking loudly at the ducks he was feeding made me feel less ridiculous about being out in these elements. DISCLAIMER – done WARM-O-RAMA: Motivators down from 6, 15 daisy pickers IC, 15 Arm circles, front…

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October 29, 2019

The Lair 10/29/2019

THE SCENE: Partly cloudy and 54 degrees F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH-15 IC, SDP-15 IC, Baby arm circles-10 IC forward and backward with overhead claps-10 IC, Stretch OYO THA-THANG: Weighted stuff with a runner. Runner will start at Goal line and run to midfield and back.  All other PAX will be doing work at their stations. Jump rope…

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October 28, 2019

(Underwater) Bearcrawl Freeze Tag

THE SCENE: Literal downpour. Could not see 50 feet in front of my car on the drive over. YHC pulled up at 5:28, to multiple cars in the parking lot (surprising), and three more cars pulled in right after me (more surprising) F3 WELCOME & DISCLAIMER:  Done. WARM-O-RAMA: SSH 25x IC, Imperial Walkers 15x IC, Run to far end…

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October 15, 2019

4 Corners of Pain

THE SCENE: The Lair; 57 and ehhh F3 WELCOME & DISCLAIMER: WARM-O-RAMA: SSH x 15 IC SSH x 5 then Radio Silent 6-15=FAIL=BURPEES x 10 OYO SSH x 5 then Radio Silent 6-15=SUCCESS=BURPEES x 10 OYO avoided Follow Me to Multi-Purpose Field THA THANG: 4 CORNERS: Round 1: Partner Work C1/SW Corner: MERKINS x 100 *P1 crushes Merkins while…

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October 8, 2019

Running and Stuff

THE SCENE: 53 degrees, clear skies F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 25 Imperial Walkers IC x 15 Smurf Jacks IC x 15 Baby Arm Circles IC x 20 Shoulder Press IC x 15 THA-THANG: Indian Run Box Jumps OYO x 30 Big Boy Situps IC x 25 Merkins until Skids completed 10 pull ups Mosey to…

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October 3, 2019

Super 21

THE SCENE: ErrBody hoping it’s the last humid day of the fall/summer F3 WELCOME & DISCLAIMER – yup WARM-O-RAMA: Q is tired of SSH so he thought a round of Absolution was in order – 10 Possibly not a great idea cuz Q lost count a few times due to lack of air in his lungs Up/Downs w/ High…

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