Category: The Buffalo

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Queen Of Hearts

AO: thebuffalo
Q: Goose
PAX: 40 Minutes, The Bobs, Daylight
FNGs: None
COUNT: 4
CONDITIONS: wet

WARMUP: Willie mays hats, forward fold, SSH, arm stretches

THE THANG: Deck of Cards
Clubs=squats
Diamonds=merkins
Hearts=crunches
Spades=ssh
Face and Aces=Mosey to street and back

ANNOUNCEMENTS: Friends of Shelby party tonight at Shelby Bottoms

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Shouts and Whispers

AO: thebuffalo
Q: greyalbum
PAX: Hot Route, Right Said, Daylight
FNGs: None
COUNT: 4
CONDITIONS: Mild, cool

WARMUP:
Mosey to picnic shelter
SSH
Seal Claps
Overhead Press
Good Mornings
WMH

THE THANG:

A mix of high intensity / low intensity based on whether the song playing is more of a “shout” or a “whisper”.

I can’t remember the order of things, but just chose randomly from the list below. 20 reps of each exercise until the end of the song or until we decided to skip to the next one.

Shouts

Rapid overhead press
Burpee
Squat jumps
High knees in place
Broad jumps
Merkins
Wood Cutters
Squat kicks
Iron Mike
Sprints
LBC
Mountain Climbers
Decline Merkin
Incline Merkin
Dips
Side Straddle Hops
Jump Squats
Mosey
Cherry Pickers
WW1

Whispers

Planks – front, side, low, high
Low and slow merkin
Squats
Lunge walk
People’s Chair
Rows
Hold Overhead
Prom Dates
Forward fold
One leg balance
Hollow Body
Leg lifts
Slow flutter kicks
Wall Sit
Bear Crawl

ANNOUNCEMENTS: Party at the home of Chunks – Saturday 5pm. See Slack for deets.

COT: Family health situations. Prayers for Hot Route’s family and celebration of the life of his grandmother.

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It’s Friday!

AO: thebuffalo
Q: Goose
PAX: 40 Minutes, White Cloud, greyalbum, Ultratecht, Daylight
FNGs: None
COUNT: 6
CONDITIONS: Mild

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretch

THE THANG:

Mosey to Roy’s and back

150 reps of with coupon of curls, squarts, incline merkins. Rifle carry coupon every 25 reps.

Adora: 200 SSH while partner runs Bball court

Circle Of Mary

MOLESKINE:

ANNOUNCEMENTS: check out the new AO in Hendersonville on Saturday

COT:

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Kings of The Mountain

AO: thebuffalo
Q: greyalbum
PAX: 40 Minutes, Ultratecht, Daylight
FNGs: None
COUNT: 4
CONDITIONS: Iight rain 50s

WARMUP:

SSH
Cross Leg Forward Fold
Imperial Walkers
LBAC

THE THANG:

KINGS OF TBE MOUNTAIN DORA

Each team of 2 takes one small coupon and one big coupon

Mosey to picnic shelter

First team back to coupon pile who has completed all reps wins.

Between completed sets teams will have 10 seconds to run as far as they can. They will stop where the fastest partner made it and complete the next set.

150 block squats/partner does 25 Merkins then switch

150/block chest press/partner does 25 Mountain Climbers (2 is 1) then switch

150/block curls/partner does 25 Iron Mikes (2 is 1) then switch

150 Overhead Press/partner does 25 Squat Jumps then switch

ANNOUNCEMENTS:

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I believe I can fly

AO: thebuffalo
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Goose, Hot Route, Giving Tree
FNGs: None
COUNT: 7
CONDITIONS
Surprisingly warm surprisingly rainy

WARMUP
A little mosey and a little stretching

THE THANG
– Jog down to the lake with some burpees along the way
– Ab waterfall
–> Group did a combination of LBCs, WWIs, Freddie Mercuries, Mountain Climbers while one guy ran
– Jog back up to the bball court with some more burpees
– 11s: Curls and Squats with a coupon rifle carry in between

TAPS
– @greyalbums mother in law

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The First Buffalo

AO: thebuffalo
Q: Goose
PAX: Chunks, Ultratecht, 40 Minutes, greyalbum, The Bobs, Hot Route, Giving Tree, Third Coast, Goose
FNGs: None
COUNT: 9
CONDITIONS: Cold

WARMUP: forward fold, willie mays hays, cherry pickers, elbow stretch

THE THANG: Mosey around the block
Elevens: squats/ merkins, SSH/ WW1
Circle of Mary

ANNOUNCEMENTS:
-Hendersonville Launch 1/13 contact chunks for details
– Get FNGs!
-Please share Q signup sheets to Buffalo & Tora channels
-Fleet Feet Green Hills 5k this Saturday, free merch give away

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Post Christmas Blues

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

Brisk

WARMUP:

Mosey
SSH
Good Morning
Cherry Pickers
LBAC
Stretch

THE THANG:

25 Merkin / Lunge Walk out and back with coupon x 5
40 Squats with coupon / Bear Crawl out and back x 4
50 LBC / Run out and back x 3
20 Curl with coupon / Crab Walk out and back x 5

5-1 Burpee Waterfall with Al Gore Overhead Claps

MARY
20 Bird Dogs
50 LBC

ANNOUNCEMENTS:

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New Shoes

AO: thebuffalo
Q: Michelin Man
PAX: greyalbum, Sandlapper (David Suggs), Double Bass, Ultratecht, 40 Minutes, Splitter
FNGs: None
COUNT: 7
CONDITIONS: Climate Change

WARMUP: None

THE THANG:

1. We ran 1/2 mile out and then 1/2 mile back. We then did a set of PDICOs – 5 Pullup / 10 Dips / 15 IYTs / 20 Carolina Dry Docks / 25 Overhead Press
2. We did that again.
3. We did that again.

MARY: Solid Mary.

ANNOUNCEMENTS: Many given. I’ll note the announcements are in the thoughtfully crafted pre-blast on the #f3-nashville-general channel each week.

COT: Many given. Of note, Ultratecht was really into his colonoscopy and suggested we all get one too.

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Gimme Shelter

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Hot Route, Sandlapper (David Suggs), Ultratecht, The Bobs
FNGs: None
COUNT: 5
CONDITIONS: Rainy, 40s

WARMUP:

Mosey to grab coupons
Mosey down the hill
Warmup
SSH
10 L&S Merkin
Good mornings
WMH
LBAC

THE THANG:

At Picnic Shelter

Incline Merkin 20
Step ups 20
Bulgarian Split squats 20
Peoples Chair 1 min

Decline Merkin 20
Squats 40
Overhead press 40
Burpee 10

Swings 20
Curls 40
Skull crusher 40

WW1 40
40 LBC
Plank 1 min
Side planks 1 min

Step ups 20
Decline Merkin 10
Dips 10
Burpee 10

Travel back up the hill

MARY:

ANNOUNCEMENTS:

COT:

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Drive-by

AO: thebuffalo
Q: greyalbum
PAX: greyalbum
FNGs: None
COUNT: 0
CONDITIONS: Toasty

WARMUP: Was already pretty warm

THE THANG: Looked around in all directions for possible PAX

Poured myself a cup of coffee

Drove away at 5:33am 😂

MARY: N/A

ANNOUNCEMENTS: Happy Thanksgiving let me know if you want to grab a Q spot!

COT: