Tag: Hot Route

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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

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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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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.