THE SCENE: The beautiful Turf fields glistened with morning dew! F3 WELCOME & DISCLAIMER F3 Mission: Plant, Grow and Serve small workout groups for the invigoration of male community leadership. WARM-O-RAMA: 10 SSH (IC) 10 Daisy Pickers (IC) 2 Minute AMRAP: Hand Release Merkins (AKA: The Anti-Slots Merkin) 2 Minute AMRAP: BBS THA-THANG: We completed two, 10 minute AMRAPS for…
The Scene: The Lair PAX: Bombay, C-Lo, Backseat, Brady, Captain Obvious, Pops, Skids Conditions: 44 with a light breeze Welcome Disclaimer Warm-a-Rama: SSH IC x 20 Arm circles (front and back) IC x 20 Static leg stretches Mosey to turf fields The Thang: PAX took a trip to Cone-y Island by completing a cone circuit around the multipurpose fields At each…
THE SCENE: Another excellent day at the Lair! Brady on Q F3 WELCOME & DISCLAIMER I’m not a professional, nor I’m I getting paid. Exercises are suggestions, know your limits, push yourself, modify as needed. You are here on your own accord and accept the risks WARM-O-RAMA: Run in place x 2min Rotations, Neck, shoulder, knee and ankle Mosey…
The Scene: The Lair F3 WELCOME & DISCLAIMER PAX: Bombay, C-Lo, O-Positive, Backseat, Tank (FNG), Moneyball, Moneybags, Brady, Cowbell, Woody, Slicnut, Billy Blanks, Captain Obvious, Pops, Snowman Warm-a-Rama: SSH IC x 20 Big arm circles (front and back) IC x 20 Mosey around football field The Thang: PAX divided into teams by AO (Lair vs Levee) for the First-ever Battle…
THE SCENE: 35 degrees and mysterious F3 WELCOME & DISCLAIMER WARM-O-RAMA: 10 Burpees OYO Mosey to the 2nd turf field SSH IC x 15 Shoulder Press IC x 15 Merkins IC x 10 Abe Vigoda IC x 10 THA-THANG: 10 Picnic Table Pull ups – run to field – 1 Merkin – run to tables 9 Picnic Table Pull ups…
THE SCENE: The Lair: Gloomy. 46 +/- something degrees F3 WELCOME & DISCLAIMER: WARM-O-RAMA: *SSH x 26 IC *Imperial Walkers (PAX moving as a unit literally walking in a circle; x 13 IC clockwise. Pause. Resume but x13 IC counter-clockwise *Hillbillies (also PAX moving as a unit walking in a circle; x13 IC clockwise. Pause. Resume but x13 IC…
THE SCENE: Beautifully wet and warm! 60 something degrees F3 WELCOME & DISCLAIMER: I’m not a professional, nor am I getting paid. Exercises are suggestions, know your limits, push yourself, modify as needed. You are here on your own accord and accept the risks WARM-O-RAMA: Run in place x 2min Rotations, Neck, shoulder, knee and ankle Mosey up hill…
The Scene: The Lair PAX: Woody, Backseat, Snowman, Bombay, Bocephus, Pops, Reboot, Jasmine, Moneyball, Corndog, Brady, Nature Boy and O Positive; 1 FNG (Steve-O) Conditions: 26, cold and wet Welcome Disclaimer Warm-a-Rama: *Ski Jacks x22 IC (4 ct) *Mountain climbers X 22 IC (4 ct) *Mountain climbers X 22 IC (4 ct) *Ski Jacks x22 IC (4 ct) Lil’ mosey to a…
The Scene: The Lair PAX: Rooster, Pops, Captain Obvious, Brady, Dodgeball, Nature Boy (Wooh!), Backseat, Woody, Recliner, Slicnut, C-Lo and O Positive; + 2 FNG: Bocephus and Bombay Conditions: 26 degrees and clear with 0 % chance of lightning Welcome Disclaimer Warm-a-Rama: *YHC was celebrating his belated 47th Birthday with the PAX today since 1/22 was cancelled due to lightning…so…there was a…
The Scene: The Lair PAX: O Positive, Pops, Billy Blanks, Brady and YHC showed up bright and early to get their Vitamin B3 (Big Backseat Beatdown), + 1 FNG (Rooster) Conditions: Upper 20s and clear. Perfect burpee weather. Welcome Disclaimer Warm-a-Rama: Short Mosey to football fields SSH IC x15 Imperial Walkers ICx20 Little arm circles IC x 20 Big arm circles in…
