Tag: Hot Route

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Monday Funday

AO: toratoratora
Q: Goose
PAX: Hot Route, Ultratecht, The Bobs, Invictus, Longcut
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: Forward Fold, Willie Mays Hays, Cherry Pickers x 2

THE THANG: Def of cards: clubs=squats. Diamonds=merkins, spades=ssh, Hearts=crunches, Ace and Face Card= Mosey

ANNOUNCEMENTS: Cornelia Fort Party this Friday at airpark.
Payers for Ultratecht Dad and his recovery!

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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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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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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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Post Super Bowl Blues

AO: toratoratora
Q: Goose
PAX: Daylight, Culture Shock, Ultratecht, The Bobs, Hot Route, White Cloud, Invictus
FNGs: None
COUNT: 8
CONDITIONS: chilly

WARMUP: Willie may hays, forward fold, cherry pickers, arm stretch, repeat

THE THANG: Adora

300 reps: SSH, LBC,, Squats

Lunge to the Light

Circle Of Mary

MOLESKINE:

ANNOUNCEMENTS: Tuesday Brewsday at 12 south taproom tmw at 430

COT:

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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