Tag: The Bobs

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The Three Amigos

AO: thebuffalo
Q: Goose
PAX: The Bobs, Assange
FNGs: None
COUNT: 3
CONDITIONS: Chilly

WARMUP: Willie Mays Hays, Forward Fold, Arm Stretches

THE THANG:
-Lunges
-100 Squates, Curls, Press, SSH with run every 25 reps
-100 Dips OYO
-100 Calf raises OYO
-Circle of Mary

ANNOUNCEMENTS:
Friends By The River tonight
Night Moves Saturday Hipster house

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The Three Amigos

AO: toratoratora
Q: Goose
PAX: The Bobs, Assange
FNGs: None
COUNT: 3
CONDITIONS: Chilly

WARMUP: Willie Mays Hays, Forward Fold, Arm Stretches

THE THANG:
-Lunges
-100 Squates, Curls, Press, SSH with run every 25 reps
-100 Dips OYO
-100 Calf raises OYO
-Circle of Mary

ANNOUNCEMENTS:
Friends By The River tonight
Night Moves Saturday Hipster house

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Sevens and Avicii

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Third Coast, Long Cut
FNGs: None
COUNT: 4
CONDITIONS
Great

WARMUP
Mosey and stretching

THE THANG
– Gym Circuit – 30 seconds on and 15 second rest (x2)
– Pull-Ups
– Rows
– Dips
– Squats
– Sit Up Machine
– Box Jumps
– 7s on the Hill
– Squats at the bottom
– Pushups at the top
– 7s in the lot
– Bent over rows
– Curls
– Army carry the block between exercises

ANNOUNCEMENTS
Night moves is coming

COT
Lots to pray for and lots to be thankful for

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Temple of Doom

AO: thebuffalo
Q: greyalbum
PAX: The Bobs, Ultratecht
FNGs: None
COUNT: 3
CONDITIONS: cool, crisp

WARMUP:

SSH
Imperial Walkers
Hillbillies
LBAC
Willy Mays Haze

THE THANG:

After a chaotic brawl in a nightclub, Indy flees aboard a plane with nightclub singer Willie Scott and his young sidekick, Short Round. However, the plane is secretly owned by Lao Che, and the pilots abandon them mid-flight, leaving them to crash-land in the Himalayas.

Mosey to playground

30 second dead hang
5 Merkin
10 squat
15 tricep dip

Rinse and repeat x 3

Mosey to coupon pile

At first, the palace seems normal, ruled by the young Maharaja, but Indy soon discovers its dark secret. Beneath the palace, an ancient Thuggee cult, led by the sinister Mola Ram, is conducting horrific rituals. The cult has stolen three of the five Sankara stones and enslaved the kidnapped children, forcing them to mine for the remaining stones. The stones, when brought together, grant immense power.

Lunge walk along the top of the stone wall and over the hill to the lower parking lot

20 reps of each exercise. 2 Rounds of each set. Between sets rifle carry block up hill and back down.

1
Squat Jumps
Overhead Press
Swings

2
Curls
Skull Crusher
Rows

3
5 Blockees
20 High Knees
20 Mountain Climber

Mosey up to park gate entrance

20 step ups
30 second wall sit
X3

Temple begins to crumble! GET OUT!
Sprint back to coupon pile

MARY

ANNOUNCEMENTS:

I am so grateful for the opportunity to lead the #buffalo, but it’s time for some fresh energy! I am so encouraged to announce that The Bobs has accepted the call to step into his role as OUR NEW AOQ!!! Please welcome our new leader! I’m excited to see where he takes us.

TAPS:
We took some silent time to, as Mr. Rogers encouraged us, consider all the people who have loved us into the person we are today. Let’s go forth and serve and care for our neighbor this day!

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Ask Not

AO: thebuffalo
Q: Goose
PAX: LogJam, 40 Minutes, The Bobs, Daylight
FNGs: None
COUNT: 5
CONDITIONS: chilly

WARMUP: Willie mays hays, forward fold, arm stretches, cherry pickers

THE THANG:
-Mosey to Roy’s and back.
-100 pushups and squats with run every 25 reps.
-Lunges
-with coupon: 100 squats and curls with rifle carry every 25 reps
-100 dips

ANNOUNCEMENTS: congrats to Daylight, friends by the river starts in April

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Run

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Third Coast, Ultratecht, Long Cut
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: N/A

THE THANG: Ran to the bridge and back (3.8 miles)

ANNOUNCEMENTS: Fridays by the River :slightly_smiling_face:

COT: Lots to pray for and lots to be thankful for

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Don’t Kill My Vibe

AO: toratoratora
Q: 40 Minutes
PAX: LogJam, Ultratecht, greyalbum, The Bobs
FNGs: None
COUNT: 5
CONDITIONS: Cool and slightly damp, but nothing like last week…

WARMUP: Mosey and stretching

THE THANG:

Partner Challenges
Pair up and complete as many reps as possible (AMRAP) in 2 minutes.
1. Push-Up Relay
– One partner does push-ups while the other holds a plank. Switch every 10 push-ups.
1. Leg Burner Combo
– Partner A holds a wall sit while Partner B does 20 bodyweight squats. Switch after squats.

Burpee DORA – Burpees
Partners do 50 Burpees collectively. Trigger is when the partner runs around the hangar.

Team Circuit
4 stations and rotate through 4 rounds. Work for 45 seconds, rest for 15 seconds between exercises.
1. Curls
2. Mountain Climbers
3. Jump Squats
4. American Hammers

COT: Lots of shared gratitudes and prayer requests.

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Tour of East

AO: thebuffalo
Q: Chunks
PAX: Hot Route, LogJam, The Bobs
FNGs: None
COUNT: 4
CONDITIONS: Cold

WARMUP: Quick Warm of some stretches

THE THANG:
Party Pace Mosey stopping on occasion for some Merkins, Squats and Big Boy Situps.

Simple but effective.

MOLESKINE:
Always honored to Lead The Buffalo. You men were there for me when I needed an anchor. I’m eternally grateful. Don’t forget to reach out to other HIMs that might be in need of some encouragement or a swift kick in the ass. Progress over Perfection!

ANNOUNCEMENTS:

COT:

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Keyless Entry

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, Ultratecht, The Bobs, LogJam, Invictus, Longcut
FNGs: None
COUNT: 8
CONDITIONS: Chilly

Warm-up: Forward Fold, Willie Mays Hays, cherry pickers, Arm Stretches, SSH in cadence, Forward Fold.

The Thang:
-Mosey down Shadow Ln. to trailhead and back. 25 merkins or squats at every light/electric poll
-Lunges: one trip down and back with 10 squats every 5 lunges.
-Dora: 150 Curls and 150 Press while partner runs
– Mary
Announcements:
Lean Pax in full swing
Open dates at Tora need to be filled, VQs welcome!
Music City Marathon in April
Prayers:
LA community after fires.
Moment of silence, three daily gratitude’s

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New year, new you

AO: toratoratora
Q: 40 Minutes
PAX: Flash, Hot Route, The Bobs, Daylight, Ultratecht, Goose, LogJam, Invictus, Long Cut, Logjam
FNGs: 1 Logjam
COUNT: 10
CONDITIONS: cold + rain/snow

WARMUP: little jog, little stretching

THE THANG: Tabata

35 seconds on 25 seconds off for 5 rounds:
– squats
– Curls
– American hammers
– Overhead press

One sprint up the hill between each exercise

ANNOUNCEMENTS: lean pax…

COT:
– new baby coming for invictus