Category: The Buffalo

Posted on

Toy Story

AO: thebuffalo
Q: greyalbum
PAX: Sandlapper (David Suggs), Ultratecht, The Bobs
FNGs: None
COUNT: 4
CONDITIONS: Crispy and cold

WARMUP: On this day in 1995 the movie Toy Story was released. We gather today to honor this great film.

Buzz’s Arrival mosey
Arm circles (like Buzz flying)
High knees (landing like a space ranger)
Buzz Lightyear side straddle hops
Buzz’ To Infinity and Beyond ultimate stretch

THE THANG:

Repeat 3 rounds 40 seconds ON/20 sec rest

1. “Woody’s Rope Climb” Climbing plank (alternate arm reach)
2. “Buzz’s Infinite Push-ups”
Push-up variations (optional hand lifts)
3. “Toy Army Crawl”
4. “Sid’s Dodge” Lateral bounds (quick side-to-side)
5. “Andy’s Stampede” Squat jumps 

40 secs ON/20 sec rest
Group 1 wall sit 
Group 2 merkins
Little Bo Peep Lost Sheep rows/overhead press
Pizza delivery drivers/squats
American hammers/Andy’s Army man sit ups
Inverted head stand merkins on the wall(descending into the alien toy grabber machine – “You have been chosen”)

COT: Thanksgiving travels

Posted on

Italo-Turkish Aerial Bombing Campaign

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Hot Route, Ultratecht, Daylight, Goose, Black box
FNGs: None
COUNT: 6
CONDITIONS: Crisp, breezy

WARMUP:

Mosey to picnic shelter
WMH
Imperial Walkers
LBAC
Cherry Pickers
Overhead Press

THE THANG:

Merkins 20
Shoulder Taps 20
Dips 20

1 min dead hang

Bear crawls around the circle
Decline Merkin 20
Plank hold 30 seconds

1 min dead hang

Plank ups 20
Wide merkins 20
Incline merking 20

1 min dead hang

Mosey to waterfront

Step ups 20
Split squats 20
Step ups 20

Up/Down Steps with lunges

Mosey back to startex

ANNOUNCEMENTS: Tree planting tomorrow

COT:
Loving those struggling with addiction
Family health
Election/Peace

Posted on

TGIF

AO: thebuffalo
Q: Goose
PAX: The Bobs, Ultratecht, Blackbox
FNGs: None
COUNT: 4
CONDITIONS: perfect

WARMUP: Willie mays hays, arm stretches, good mornings, cherry pickers

THE THANG:

– mosey to Roy’s to basketball court
– 10’s: squates on one side of court and LBCs on the opposite end. Rifle carry coupon on trips.
– Dora: 150 SSh while partner runs length of court.
– lunges: 2 trips down and back with 10 squats every 5 strides
– Mosey to Roy’s and back to parking lot
– 50 calf raises OYO

ANNOUNCEMENTS:

Friends by the river event at Shelby park tonight at Riverview pavilion

10/20 F3 Chili Cook-off at Riverview pavilion

Posted on

The Head and the Heart

AO: thebuffalo
Q: 40 Minutes
PAX: The Bobs, Ultratecht, Daylight, Goose, Black Box
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Mosey

THE THANG:
#1 Wim Hof breathing exercise by the lake
#2 Nordic 4×4 up the hill (only got to 2×2)

ANNOUNCEMENTS:
– Fridays by the river

COT:
– Prayers for health of families
– Prayers for families impacted by the hurricane

Posted on

Peace Up, A Town Down

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, Strutter, greyalbum, Goose, Black Box
FNGs: None
COUNT: 8
CONDITIONS: Pristine Pre-Fall

WARMUP: WOR in parking lot

THE THANG:

Mosey to golf course parking lot, stopping for burpees along the way

At the parking lot – burp ‘n’ murk pyramid to 10

Mosey to #10, 2 down and backs to the culvert

Mosey back to greenway, stops for burpees and leg sets on the way

Greenway – walking lunges back to startex, with stops for monkey humpers

Mosey to playground, 7 minutes of mary (dealer’s choice)

MOLESKINE: The golf course hill ain’t no joke.

ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)

COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity

Posted on

Friday Funday

AO: thebuffalo
Q: Goose
PAX: greyalbum, Daylight, The Bobs, Blackbox
FNGs: None
COUNT: 5
CONDITIONS: perfect

WARMUP: forward gold, arm stretch, willie mays hays

THE THANG:

-mosey to Roy’s and back
-Dora: 200 squats, WW1, crunches while partner runs
-lunges- 10 squats every 5 paces

ANNOUNCEMENTS:
Friends by the river event starts next weekend
Walk for apraxia, contact Hot Route for details

Posted on

Overtime Pickleball

AO: thebuffalo
Q: Chunks
PAX: Giving Tree, Hot Route, greyalbum, Dragon Spark, Hipster, The Bobs, Grape, Ultratecht, Chemical Brother
FNGs: None
COUNT: 10
CONDITIONS: Humid

WARMUP: Mosey around the neighborhood

THE THANG: Overtime Pickleball

King of the Court with winner serving. Team that wins the rally stays on the court. Team that loses picks the exercise for the PAX waiting.

Good time had by all and I believe Ultratecht is now hooked on Pickleball. LOL

MOLESKINE:

Don’t focus on criticism from anyone you wouldn’t ask for advice from.

ANNOUNCEMENTS: Check slack. Lots of stuff going on.

COT: Prayers for the PAX.

Always an honor to lead you HIMs. See y’all soon.

Posted on

FNG Friday

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, greyalbum, Brian Schneider (Chemical Brother)
FNGs: 1 Brian Schneider (Chemical Brother)
COUNT: 6
CONDITIONS: Pristine

WARMUP: Mosey down to the pond, stop for standard warm-a-rama movements

THE THANG:

Pt. 1 At the south end of Sevier Pond, each man grabs a bollard for 1 min AMRAP for each of the following, with a 1 minute mosey between each movement:

– Box Jumps
– L and R Step Ups
– L and R Split Squats
– L and R Romanian Dead Lift
– L and R Step Downs
– Box Jumps

Mosey to pavilion

Pt. 2 – Murph EMOM

Every minute, each PAX does 4 pullups, 8 merkins, 12 air squats
Repeato 4 rounds

Interlude – mosey over to and up the cave spring path, lunge up the steps, trudge up to the tennis court parking lot then playground

Pt. 3 – Mary and Finisher

Dealer’s choice Mary, with 5 burpees to finish us out thanks to some late “Name That Tune” success from the PAX.

MOLESKINE: Lots of nostalgia for the 90’s music scene, but some struggles with band names and titles at times.

ANNOUNCEMENTS: Convergences coming up 9/11 and 9/14, check slack

COT: TAPs for Neal and his crew, and everybody else going through some shit. We’re all in this together my dudes.

Posted on

The 3 Amigos

AO: thebuffalo
Q: Goose
PAX: greyalbum, Daylight
FNGs: None
COUNT: 3
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, arm stretches,

THE THANG:

100 curls and overhead press with rifle carry every 25 reps

Lunges down and back with 10 squats every 5 paces, 3 trips

200 SSH with rifle carry every 25 reps

ANNOUNCEMENTS: Tomato fest this weekend,
Cornelia Fort concerts end of August

Posted on

Simple and Complex movements

AO: thebuffalo
Q: DintyMoore
PAX: Hot Route, Ultratecht, greyalbum, Daylight, Sandlapper (David Suggs), Giving Tree
FNGs: None
COUNT: 7
CONDITIONS: Thick

WARMUP:
Simple Movements
shoulder routine, wall sit challenge, high/low plank hold

THE THANG:
Complex Movements
2 rounds x 20 reps
1. Merkin —> Downward Dog —> DryDocks
2. Crunchy Frogs —> American Hammers —> Flutter Kicks
3. Squats —> Single Leg DL —> Single Leg Line Hop
4. Alabama PDs —> V-Ups —> Heel Touches
5. Shoulder Taps —> Incline xMerkins —> Mtn Climbers

MOLESKINE:
A hamstring injury altered my original plan for this Q but made the best of limited mobility

ANNOUNCEMENTS:
Take advantage of an opportunity to visit another AO as part of gullivers-travels-challenge with extra encouragement to visit thestronghold with accountability partners.

COT: