Category: The Buffalo

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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:

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Pneumonia

AO: thebuffalo
Q: greyalbum
PAX: The Bobs, Giving Tree, Ultratecht, Hipster, Hot Route, @Clothesline, @MattFoley
FNGs: 1 @MattFoley
COUNT: 7
CONDITIONS: Honeycrisp

WARMUP:

Mosey
SSH
Burpees
Cherry Pickers
LBAC
World’s Greatest Stretch

THE THANG:

Grab a coupon

40 Jump squat
30 Diamond Merkin
20 LBC
10 WW1

40 Overhead press
30 Lunge
20 Crunchy Frog
10 Burpee

40 Wide Merkin
30 Skull Crushers
20 Freddie Mercury (2 is 1)
10 8 Count Body Builder

MARY:

ANNOUNCEMENTS:

COT: @greyalbum grateful for brand new baby at home, Nava Lucille!

PLAYLIST: Whiskeytown – Pneumonia

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King of the Hill

AO: thebuffalo
Q: greyalbum
PAX: 40 Minutes, The Bobs, Ultratecht, Hot Route
FNGs: None
COUNT: 4
CONDITIONS:
Extra crispy

WARMUP:
Mosey down the park road
Burpees
SSH
Mountain Climbers
Worlds Greatest Stretch
Mosey back to bball court

THE THANG:
Took coupons to base of Long Ave hill
One man runs up to the top to complete exercise while men at the bottom all run through separate exercises. Cycle through all PAX R&R

1. Top of hill – 10 blockees/bottom of hill squat thrusters with coupon

2. Top of hill 15 V ups with coupon/bottom of hill overhead press, curls, skull crushers, goblet squat, lunges, bus drivers

3. Top of hill 20 overhead press/bottom of hill curls, skull crushers, goblet squat, lunges, bus drivers

MARY:
Seated Freddie Merc
Prom Dates
Side Planks
Box cutters
Flutter kicks
American Hammers

ANNOUNCEMENTS: Check Slack

COT: Each man gave a brief life update on how they’re doing open to interpretation. We had a strong time of sharing. We all need each other. One person shared that they’ve learned with age that true strength is shown in your ability to ask for help.

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I’m a loner Dottie. A rebel.

PAX: Giving Tree, Ultratecht, 6 Degrees, 40 Minutes, Hot Route, Brother-at-law, YHC

Disclaimer, quick mosey around the adjacent building, and back to startex. YHC provided a heartwarming backstory for the Vagrant Records tribute and WOR commenced.

20 SSH, 10 Good Mornings oyo, 10 lbac each way, 10 slow and low squats.

THANG:
50 squats, 40 big boy situps, 30 merkins, 20 v-ups, 10 burpees, run the loop x 4. YHC allowed for a 30-minute cap and all pax beat that.

At this point 40 minutes gave a hearty ‘Great Q!’ to YHC who then informed him we still had 15 minutes left. Hell, we hadn’t even made it to Dashboard Confessional yet.

In honor of Vagrant Records industry-leading compilation albums – 5 Years on the Streets, Another Year on the Streets, Another Year on the Streets Volume 2, and Another Year on the Streets Volume 3 we did two rounds of the VAGRANT with 8 reps each (1 for each year on the street).

V: V-Up
A: Aligator Merkin
G: God Bless America
R: Reverse Crunch
A: Angle Grinder
N: Never Cross Dolly
T: The BUT KIS

COT:
– 9/11 Convergenz details coming soon
– IronPax Challenge @ Detention on Mondays
– Prayers for Ludwig and his family

Honored to lead and thrilled to share an important part of 16-year-old me. Here is the playlist: https://open.spotify.com/playlist/1KNphEkOuDOT5UXM4GCC6T?si=uinfJaxLTZ6_yGEHg5I8nA

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AdeQuate Q

Temp:32

PAX: In Picture

QIC: BV

WOR:
Ssh, WMH, Scorps, Cherry Pickers

Count off to 4s

Hell in a Cell
15 X
1s – 8 ct BB
2s – Lt Dans
3s – Burpees
4s – Squat Jumps

Bear crawl baseline
Crawl bear alleys

All in, head to parking lot for Curbies
15-1 decline and incline Merkins
Bear crawl and crawl bear to and from each side of parking lot.

All in, mosey 1/4 way down greenway

RNR
hell in a cell on my count w a couple twists.

Mosey 1/2 up hill for some PreMature Mary and more Merks

Hit the lot for 54 Squats and circle up for Right On Time

Mary:
Plank Progression
Flutter Kix X 50 IC
Plank some mo
Ola Dolly x 40 IC
GMA X 5 IC
Burpees on my count X 8ish

TIME

NMM:
Great to see the PAX turnout in support of our Beastside Bros.

So, YHC lost his Weinke on the way over and had to improvise the Q. Was hoping my tunes would jog my memory but sadly had to defer to Big Stick who threatened to take his tunes and go home (turns out we all wish he had).

The theme was going to be a running heavy Q but thankfully, we just got to chill on the top side of the Buffalo.

Was also gonna Russian Roulette the tunes between 400mHz white noise on repeat, Beethoven and a bluegrass version of Taylor Swift’s greatest hits.

The consensus of the PAX was the MacGaugh’s donuts were better than anything YHC or Big Stick had to offer.

BH:

Prayers up for the displaced and hurting people of Middle Tennessee. Please look to slack or the Beastside Bros for more ways to help.

Families that need our prayers : Fogartys, Duffys, Sinclairs and surely more.

Great to hang w y’all. Look forward to coming back again soon.

YHC,
BV

 

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The Buffalo celebrates 1995 and PUSA

PAX: Latin Grammy, Tool (Willy Loman – NOLA), THE Country Gentleman, Hot Route, Brother-at-Law, Vegemite, CCR, Quick Stik

QIC: Floppy Disk

An inspiring level of masculinity was represented by the 9 that posted at The Buffalo this morning. Recognizing music is of great import to our East Nash brethren, I knew that the playlist would need to be both inspiring and thought-provoking. In that vein, it seemed fitting to turn back the clock to 1995, and structure the entire workout around the genius of the Presidents of the United States of America’s self-titled album released that year. The album length is 37:54, just about perfect for an F3 workout, but I knew time would be tight. Accordingly, our warmup mosey and subsequent warm-o-rama was brief.

WoR (all IC)
SSH x15
Good morns x10
Windmills x10
Willie Mays x10
BaC F x10
BaC R x10

Partner up

THANG

Kitty: Caterpillar – 2 lines
Feather Pluckn: Catch me if you can – 5x atomics, then sprint to catch backpedaling partner. Flapjack
Lump: 7s with atomic speed bumps (jump squats, jump lunges, 3x atomic merks)
Stranger: Lt Danger
Boll Weevil: SSH verse and Mtn Climbers chorus
Peaches: Merkin on “peach” or “peaches”
Dune Buggy: Partner Leg Throws – 10x then switch
We’re not going to make it: Suicides
Kick out the Jams: Hop kicks
Body: 8ct Body Builders
Back Porch: Partner 1 low plank, Partner 2 jump over partner then 1 jump lung each leg. 5x then switch
Candy: 10x gorilla humpers, 5x squats
Naked and Famous: Pamela Anderson (burpee with nipple scraper merkin)

Mary
Good morns to tail end of Naked and Famous

Had a blast with this one! Always love going to see the Buffalo crew. Thanks for the opportunity to lead you studs.

Floppy D