Everest

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Hot Route, The Bobs, Daylight, Duplex
FNGs: None
COUNT: 5
CONDITIONS: Rainforest

WARMUP:

F3

RUN TO COUPON PILE AND DOWN TO WATERFRONT

Warmup
SSH
Seal Claps
Overhead Press
LBAC
Runner’s Stretch

THE THANG:

Partner or trio up (if trio add 100 reps to each set)

THIS IS A RACE FOR DISTANCE. The team that makes it the farthest in the allotted time wins the event.

After completing a set each group earns 20 seconds of running time. The faster you run, the farther you get!

ADD a set of 10 burpees after your 200 reps and get 10 extra seconds of running time!

Mid point between where both runners end up is where they start from next, i.e. one guy runs 100 yds, one guy runs 50 yards the team starts next from the 75 yd mark.

Divide reps up as needed between teammates:

200 squats
RUN
200 merkin
RUN
200 overhead press
RUN
200 lunge walk
RUN
200 curls
– RUN
Surprise! The clock will run for 30 seconds. Do as many Crunchy Frogs as possible. Number of crunchy frogs determines number of giant steps the team can take.

Game Over! Ultratecht and The Bobs are champions!

MOLESKINE:

ANNOUNCEMENTS:

COT:

Dick Winters Memorial D-Day Workout

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Hot Route, The Bobs, Daylight, Hipster
FNGs: None
COUNT: 5
CONDITIONS: Mild

WARMUP:

Mosey to waterfront
SSH
Seal claps
Overhead press
LBAC
Runners Stretch

THE THANG:

MISSION OBJECTIVE #: Secure enemy position at the picnic shelter. First man full sprint to the shelter and back to drop his fictitious grenade and get back before it “explodes.” His time becomes the bar for the PAX.

Each subsequent man must make it back in equal or faster time. Any man who misses the time is wounded and must be healed by the PAX doing 10 burpees.

While each man makes his run the PAX alternate between Merkins and LBCs.

Once enemy position is secured PAX do 3 rounds of 10 pull ups, 10 dips, 10 WW2 sit ups.

MISSION OBJECTIVE #2: Get entire platoon 100ish yards from picnic shelter, across the grass field, to edge of woods into safety.

First man bear crawls across the field and then stands with raised fist once he reaches safety. His time becomes the bar for the PAX.

Each subsequent man must bear crawl in equal or faster time or he is considered wounded and must be healed by PAX doing 10 burpees.

While each man makes his way across the PAX will alternate between Squats and American Hammers.

1 man didn’t make it across in time and the PAX completed 10 burpees.

Slow mosey up the stairs through the woods. At random points Q yells “get down” and everyone planks and waits until cleared to continue moseying up the hill.

MISSION OBJECTIVE #3: Group wall sits behind rock wall at edge of parking lot. Keep your heads below the wall for safety! Everyone jumps over the wall, runs to the coupon pile, and carries a coupon over their head.

Once at the basketball court complete 20 overhead press, 20 curl, 20 row, 20 chest press, 20 skull crusher, 20 coupon crunches.

MARY
Leg raises
Prom dates
Radars
American Hammers

PLAYLIST: Band of Brothers Soundtrack

Monday Funday

AO: toratoratora
Q: Goose
PAX: Ultratecht, 40 Minutes, The Bobs, Culture Shock, greyalbum
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm stretch, Cherry Pickers x2

THE THANG:
-Indian run around big loop
-100 Merkins, Squats, and LBCs in 25 set increments with run to between sets.
-Dora: 300 SSH while partner runs
-Lunges
-Circle Of Mary

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.

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!

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

Receive the Light With Two Hands

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

WARMUP: Willie mays hays, forward fold, arm stretch

THE THANG: Adora:

-300 SSH while parter runs to trash can and back

-Indian run around big loop

-100 merkins and squats in 25 set increments with run between sets.

MARY

ANNOUNCEMENTS: Friends of Shelby Party Friday

Queen Of Hearts

AO: thebuffalo
Q: Goose
PAX: 40 Minutes, The Bobs, Daylight
FNGs: None
COUNT: 4
CONDITIONS: wet

WARMUP: Willie mays hats, forward fold, SSH, arm stretches

THE THANG: Deck of Cards
Clubs=squats
Diamonds=merkins
Hearts=crunches
Spades=ssh
Face and Aces=Mosey to street and back

ANNOUNCEMENTS: Friends of Shelby party tonight at Shelby Bottoms

Don’t Drop The Light

AO: toratoratora
Q: Goose
PAX: Daylight, Ultratecht, greyalbum, White Cloud, 40 Minutes, The Bobs, Invictus
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, cherry pickers, arch stretch

THE THANG: Indian run around big loop

100 reps of imperial walkers, SSH, Squats with run in between sets of 25

ANNOUNCEMENTS: Shelby Park Friends by River Event Friday

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: