February 18, 2020

Pablo at the Lair

THE SCENE: At the Lair, 60 degrees and overcast F3 WELCOME & DISCLAIMER Standard  welcome and disclaimer. WARM-O-RAMA: SSH x 25 IC IW x 25 IC Daisy Pickers x 15 IC Arm Circles x 30 (15 forward, 15 backwards) Individual stretch THA-THANG: Soccer field marked of with cones at each corner and down the sidelines 25 yards apart.  Reps…

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February 17, 2020

Lair 2/15 C-Lo

3 Pax: C-Lo, Hello Kitty, and Skids100 County Fair with Devil Presses, Lunges, Dips, Overhead Presses, Curls, Pullups and running the loop around the playground

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February 11, 2020

Station Work at The Lair

THE SCENE: Cold, wet, possibly high 30’s F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH IC x 30 Arm Circles IC x 20 Daisy Pickers IC x 10 Imperial Walkers IC x 15 Burpees OYO x 5 THA-THANG: Mosey to pull up bar: 1 PAX performs pull ups until fail while other PAX perform exercises. Everyone gets to hit the pull…

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February 6, 2020

Lair 2-6-20

THE SCENE: Chilly and moist. F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH x30 IC IW x15 IC Daisy Pickers x10 IC Windmills x15 IC THA-THANG: Mosey to the benches.  Irkins, derkins and dips. x15 each Rinse and Repeat. Mosey around to the Lake.  When we got to the boardwalk, stop and squat x20 IC. Continue mosey to the OG shovel…

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