February 11, 2021

Murder Hornets

THE SCENE: Pulled into AO Lair around 5:15am, roads were wet but thankfully not slick. The soccer goal and net behind the goal had horizontal icicles hanging. Thought for sure the lair boys would stay in their beds and just like that the car parade started F3 WELCOME & DISCLAIMER Disclaimed and thanked the PAX for coming WARM-O-RAMA: SSH…

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February 9, 2021

The Miracle of Merkin

THE SCENE: Great weather at a cool but nice 30 degrees.  Mumble chatter was very enlightening. We discussed the necessity of air fryers when cooking wings and Pablo had a great prank using chocolate covered food at parties.  Also, apparently dial up likes to eat the babies in King cake so… there you go. F3 WELCOME & DISCLAIMER Done…

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February 4, 2021

Funnel Ball Mulitpliers

THE SCENE: Really a great morning in the mid-40s. Perfection. F3 WELCOME & DISCLAIMER Done WARM-O-RAMA: 10 Daisy Pickers, Forward Arm Circles, Backward Arm Circles, Mosey halfway around the play ground to the Funnel Ball Court (is it called a court??) THA-THANG: The playground contained 2 Funnel Ball Hoops (sample picture below), with each hole labeled 1-6. We simply…

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January 28, 2021

McQuack Jams – Volume 1

THE SCENE: Much colder morning today than earlier this week – somewhere around 30 degrees.  Didn’t feel too bad as the wind cooperated but definetely one of those days where you were ready to start working to warm-up.  4 PAX showed up ready to support the VQ – McQuack Jams style. F3 WELCOME & DISCLAIMER Fully disclaimed – no…

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January 26, 2021

Baby Giraffes

THE SCENE: “Dense Fog Advisory” – I have lived in areas where dense fog meant you couldn’t see the mail box in front of your house… so, this was nothing. Cooler than many thought it would be. 2 Pre Ruckers (Ratio and Slater) F3 WELCOME & DISCLAIMER Check. WARM-O-RAMA: Mosey to Turf Field North Endzone. Mosey length of field…

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January 19, 2021

Keeping it 100 for the 4 24’s and an intro to “ARODS”

THE SCENE:  Pulled up to the fields, checked the phone 45  degrees collierville… 16 degrees (feels like 12) Naperville. Stepped out of the car in short sleeves and shorts. Pax begin to arrive and as the third got out of his car, I hear Speaker ask 2 pax “are you f3?” Welcome to the Lair! F3 WELCOME & DISCLAIMER…

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January 14, 2021

Do as I say, Not as I do

THE SCENE: Brisk, but warmest day of the week so far. No wind which was nice. Arrived 15 min early and planted the flag. F3 WELCOME & DISCLAIMER I am not a professional, just a guy. WARM-O-RAMA: SSH x 20 IC Tempo Squats x 15 IC SSH x 20 IC Tempo Merkins x 15 IC SSH x 20 IC…

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January 12, 2021

Field of CMU Dreams

THE SCENE: Two pairs of gloves weren’t enough to keep these fingertips from freezing over. Temps around 22…….. F3 WELCOME & DISCLAIMER – DONE WARM-O-RAMA: 25x SSH 10x Imperial Walker 10x Hill Billy 10x Daisy Picker Michael Phelps OYO THA-THANG: 150yd walk with holding CMUs overhead. Stopped every 50 yds for 10 burpees till we got to the turf….

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January 9, 2021

Field of Very Bad Dreams

THE SCENE: Lair; 34ish and crisp F3 WELCOME & DISCLAIMER: Yes WARM-O-RAMA: SSH x 20 IC Lil’ mosey to nearby turf field THA-THANG: PAX line-up on N endzone RD 1: 3 sets Body Bag Builder (BBB) x 15 OYO Run to 50 yd line Big Boy Sit Up (BBSU) x 10 OYO Run to 100 yd S endzone Squat…

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January 7, 2021

Big 10s and OPI

THE SCENE: Parked by the soccer fields and set up the cones (Big 10s) while waiting for the PAX to arrive. close to 40 degrees with a little wind. Checked my phone and its 25 degrees back in Chicago with winds of 10-15mph F3 WELCOME & DISCLAIMER Let everyone know that this would be a midwest themed workout and…

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