May 15, 2018

Someone found the exicon

THE SCENE:  After a record breaking high yesterday we were greeted with a beautiful 65 F – Clear and calm F3 WELCOME & DISCLAIMER Disclaimer was provided WARM-O-RAMA: SSH IC X 25 Hill Billy’s IC X 15 Abe Vigodas IC X 15 Daisy Pickers IC X 15 THA-THANG: Mosey to Swing set Station 1 Inch Worm – Feet on…

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May 12, 2018

The next 90 feet of your life.

THE SCENE: The Lair: 66 degrees , humid with a mountain of gloom F3 WELCOME & DISCLAIMER: Including what is the Mission of F3 WARM-O-RAMA: *SSH x20 IC *Imperial Walkers (in motion-moving-as a unit in a clockwise rotation) x20 IC *Hill Billies (in motion-moving-as a unit in a clockwise rotation) x20 IC **SSH x20 IC THA-THANG:  Partners Part 1 Mosey:…

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May 8, 2018

Lair back Mountain

THE SCENE: The Lair: 57F F3 WELCOME & DISCLAIMER WARM-O-RAMA: Side Straddle hop x 30 IC CMU Bicep Curls x 50 IC Merkin x 20 IC Arm Circles 20 Forward Arm Circles 20 Backwards CMU Burpee x OYO 10 CMU Squats x IC 15   THA-THANG: Grab CMU and sand bags Mosey to the Lair Mountain Lair back Mountain Weighted…

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May 3, 2018


THE SCENE: The air lay still and humid as the Lonely Mountain stood hazy in the distance. In the Mirkwood, the descendant of Ungoliant spun webs for the unsuspecting travelers … F3 WELCOME & DISCLAIMER WARM-O-RAMA: SSH – IC x 30 Good Mornings – IC X 15 Air squats – IC X 25 Arm walks (on the parking stops)…

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April 30, 2018

Never Take Anything For Granted

THE SCENE: A chilly, moist 44F F3 WELCOME & DISCLAIMER Disclaimer given.  Today marks 2 years since my brother, Eli Brock Grow passed.  Today we remember and honor a HIM who unknowingly embodied the 3 Fs (Fitness, Fellowship, & Faith). WARM-O-RAMA: Eli would have been 20 this year, therefore, we performed 20 reps of each: SSH x 20 IC Imperial…

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April 24, 2018

The BOMBS Ghost of Birthiversary Past

THE SCENE: 50 something degrees and fantastic! There’s just something about the air that breathes better at The Lair. Shoutout to OP for the dedication to get such a great AO up and running, and to C-Lo for keeping it excellent. It’s a shame more Leveeites don’t support it properly! Definitely worth the 40 minute drive for YHC to…

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April 22, 2018

Q School – April 2018

THE SCENE:  45 degrees and perfect weather for Q School F3 WELCOME & DISCLAIMER:  YHC led the pax through the importance of and the elements of the disclaimer.  The disclaimer should never be overlooked and always be at the beginning of every workout. WARM-O-RAMA: SSH x20 – IMHO every workout should start with SSH for the sake of traditions!…

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April 12, 2018

Bluff City Pyramid

THE SCENE: 55ish Degrees, clear skies , large herds of deer and a police car with its blue lights on behind the QIC’s truck.  (FYI… do not speed in Collierville Parks!)  Shout out to the Collierville PD for everything they do!  We hope to see more of you posting in the near future!!!! F3 WELCOME & DISCLAIMER This is F3…

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April 10, 2018

There is Something About Mary……

THE SCENE: A cool 40 degrees. The stars were out this morning, which gave the PAX spomething nice to look at while we spent the next 45 minutes on our six.) F3 WELCOME & DISCLAIMER Hi, Hello, How are you?  Disclaimer was given perfectly!!!! WARM-O-RAMA: Mercins (IC) x 20 SSH (IC) x 20 Daisy Pickers (IC) x 20 Imperial Walkers…

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