Tag: Giving Tree

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What Are the Right Metrics?

AO: toratoratora
Q: 40 Minutes
PAX: Goose, Giving Tree, The Bobs, greyalbum, Ultratecht, Daylight, White Cloud, Invictus
FNGs: None
COUNT: 9
CONDITIONS: Perfect

WARMUP: Running

THE THANG: Running
Generally stayed in zone 2 heart rate for about four miles; stopped at the bridge for a little reflection.

ANNOUNCEMENTS: Fridays by the River have concluded but Pickin Parties have commenced!

Be on the look out for a happy hour invite for next Wednesday.

TAPS: Gratitude for the weather and friendship. Prayers for wisdom and grace as we transition to new routines in the summer.

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Triangle of Sadness

AO: thebuffalo
Q: Chunks
PAX: Hot Route, Hipster, The Bobs, Giving Tree, greyalbum
FNGs: None
COUNT: 6
CONDITIONS: Cool and Dry

WARMUP:
Moseyed a lap around the block stopping at each intersection for some burpees
Stretching back at Startex

THE THANG:
Thank you Sunshine for this workout.

Partnered up and grabbed two coupons and headed to the baskeball court

Station 1 w Coupon
Curls
Overhead Press
Decline Merkins

Station 2
Bolt 45s

Station 3
Big Boys
American Hammers (2=1)
Leg Lifts

Perform 5 reps of each exercise, then move on to the next station. After completing all 3 stations, go up 5 reps to 10 total. Next round, 15 reps. So on until Mary.

MOLESKINE:

Always an honor and privilege to Q at the buffalo. Thanks greyalbum. You men are true HIMs!

-Chunks

ANNOUNCEMENTS:

COT:
Taps for those that shared in the COT

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Total Eclipse

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Giving Tree, The Bobs, Culture Shock, Front Loader – Jeff City F3, Daylight, Invictus, Long Cut, (Other Friend from Jeff City)
FNGs: None
COUNT: 10
CONDITIONS: Perfect

WARMUP: Little mosey, little stretching

THE THANG: Murph Prep

10 rounds of
– 5 pull ups
– 10 pushups
– 15 squats
– Run

Front to back run

MOLESKINE:

ANNOUNCEMENTS: Beers by the river

COT: Thankful for friendship! Grab a beer or coffee with one of the guys from the group :slightly_smiling_face:

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A Case of The Mondays

AO: toratoratora
Q: Goose
PAX: White Cloud, The Bobs, 40 Minutes, Hot Route, greyalbum, Daylight, Giving Tree, Culture Shock, Long cut
FNGs: None
COUNT: 10
CONDITIONS: Windy

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

THE THANG: Adora: 300 SSH and Merkins while partner runs hills

Lunge to runway

100 ww1 in 25 set increments which run between each set

Circle of Mary

ANNOUNCEMENTS: Friends By tbe River Festival starts next Friday 4/5

Sunrise Easter service at Cornelia Fort 630am

COT: prayers for 40 Minutes and his son’s Shenanigans.

Prayers for for greyalbum with his adoption proceedings.

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Take My Breath Away

AO: toratoratora
Q: Goose
PAX: Culture Shock, Giving Tree, 40 Minutes, Double Bass, White Cloud, greyalbum, Hot Route, Daylight, Invictus
FNGs: None
COUNT: 10
CONDITIONS: Perfect

WARMUP:
Willie mays, Forward Fold, arm circles, arm stretch
THE THANG:
Elevens: SSH and squats, merkins and LBC

Lunge to the light

300 squats with run after every 25 reps

Circle of Mary

ANNOUNCEMENTS: continued prayers for greyalbum daughter after her recent surgery.

Have a great week!

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Prayers for Lions Fans

AO: toratoratora
Q: Goose
PAX: The Bobs, Hot Route, 40 Minutes, greyalbum, Giving Tree, Culture Shock, Ultratecht, Invictus, Longcut
FNGs: None
COUNT: 10
CONDITIONS:

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

Mosey the runway

THE THANG: Adora: Squats and LBCs, 300 each, 500 SSH while partner runs to light and back.

Lunges

Circle of Mary

ANNOUNCEMENTS:none

Prayers for all Lions fans out there.

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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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Starting the New Year Off Right

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Hot Route, Giving Tree, Goose, Culture Shock, Peaches
FNGs: None
COUNT: 9
CONDITIONS
Crisp

WARMUP
Standard

THE THANG:
Tabata
30 seconds on 15 seconds off for 5 sets of each exercise with a sprint up the hill in between each exercise
– Mercins
– Squats
– WWIs
– Burpees

5 minutes of Mary to close things out

ANNOUNCEMENTS
– Not too late to get in on leanpax
– Sign up to lead a workout 🙂

TAPS
– @greyalbum getting adjusted to life with a baby again
– Everyone heading back to school
– General sickness…

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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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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: