Tag: thebuffalo

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Frosty Friday

AO: thebuffalo
Q: Space Baby
PAX: Hot Route, Ultratecht, Ferret (F3 Louisville)
FNGs: None
COUNT: 4
CONDITIONS: Frosty

WARMUP: SSH, Cherry pickers, Imperial Walkers, Arm Circles, Runners stretch to world’s greatest stretch, Willie Mays Hays, Good mornings

THE THANG: Mosey down and around the lake with stations along the way.
– Station 1 – 20 squats
– Station 2 – 20 merkins + 10 pullups
– Station 3 – 40 lunges (20 each leg)
– Station 4 – 50 freddie mercurys
– Station 5 – 13 x 8 count body builders
– Lunge walk 100 M
– Station 6 – 20 merkins + 10 pullups
– Indian run up hill half mile
– Mountain climbers + LBCs

Cool down – Willie mays hays, Downward Dog, Cobra Stretch, Runners stretch to world’s greatest stretch

COT: navigating difficult situations

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Chapter 26

AO: thebuffalo
Q: The Bobs
PAX: Giving Tree, Space Baby, Hot Route, Ultratecht, Makita (Anderson Fader)
FNGs: None
COUNT: 6
CONDITIONS: clear, cool, and optimal for werewolf sightings :full_moon:

WARMUP: SSH, Good Mornings, Willy Mays, Runner’s + World’s greatest stretch

Mosey on down to the lake, stopping halfway for Alabama Prom Dates (daily meditation: why Alabama??) and arrive at the piano pavilion

THE THANG: Relive your high school sports years and find a bench to ride. Perform the following circuit:

– Step-ups – 20 (10 each leg)
– Incline Merkins – 15
– Decline Merkins – 15
– Dips – 20
– Repeat x4 (5 sets total)

Mosey on back up the serpentine switchbacks to the playground. At the halfway point, stop for:
– 20 squats
– 20 merkins

At the playground, alternate between 10 pull ups and 1 minute of plank, until the remainder of the 45 minutes

Return to base

MOLESKINE:

ANNOUNCEMENTS:

– Nothing is stopping Goose from making more disciples of Seger; awaiting reschedule details for Night Moves, continue to check the general channels
– Moves: Night Edition. The royal Hipster is moving! (Don’t worry, he’s staying nearby). Which means free coupons in the form of furniture and boxes of old band hoodies and skinny jeans to get our pump on. Cauliflower vegan pizza and kombucha to follow as recompense (maybe). Date and time are TBD at the moment

COT:
– prayers of peace for Hot Route during season of health tests
– My mother is navigating the process of placing her mother in a dementia care facility

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No Excuse November

AO: thebuffalo
Q: The Bobs
PAX: Ultratecht, Space Baby, greyalbum
FNGs: None
COUNT: 4
CONDITIONS: Mid-50s, clear; sunrise on Sevier Lake gave Cornelia a run for her money

WARMUP: Standard issue SSH, Good Mornings, Will Mays Hayes, Little Baby Arm Circles, World’s Greatest Stretch, Mosey on down to the watering hole

THE THANG: “November” = 8 letters → 8 rounds of increasing reps. Perform the following circuit; after each round, take a short mosey (~50 yards) and return.

Round Exercise Reps
1 Merkins 10
2 WWIs 20
3 Squats 30
4 Lunges (count one leg) 40
5 LBCs 50
6 Carolina Dry Docks 60
7 Flutter Kicks (4-count) 70
8 Air Presses 80

Mosey past the enchanted cave on the way back to base. MARY to bring us home

MOLESKINE:

ANNOUNCEMENTS:

COT: New chapters

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The Filthy Fifty

AO: thebuffalo
Q: Strutter
PAX: The Bobs, Steely, greyalbum, Hot Route, Ultratecht, Goose, Makita (Anderson Fader), Strutter
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:
10 each IC
SSH
IW
Abe Vigodas
A short Mosey
THE THANG: Upon arrival to the parking lot, I plotted out the four corners that would become our workout areas. The four corner workouts were as follows: 1) 10 merkins IC 2) 10 SDS IC 3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye. 4) 10 Standard Squats IC. The mode of travel between each corner varied each round. 1) Lunge Walk 2) Bernie 3) Duck Walk 4) Sprint. 5) The final round was a combo of all of the exercises and all of the modes of transportation. With an earlier than expected finish, we held Al Gores and then a repeato of the first mosey.
Mary:
10 each IC
Flutterkicks
RRRRRRRosalita
Freddie Mercury’s
Mercury Freddie’s
We finished with 20) LBCs.

MOLESKINE:

ANNOUNCEMENTS:

COT:

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TGIF

AO: thebuffalo
Q: Goose
PAX: The Bobs, Steely, greyalbum, Space Baby
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: willie mays, forward fold, arm stretches

THE THANG:
-Dora: 200 SSH, curls, press while partner runs

-100 squats & WW1, with run around bldg every 25 reps
-100 calf raises OYO

ANNOUNCEMENTS: Walk for Apraxia Saturday, Fridays by the river tonight.

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Dawg Days of August

AO: thebuffalo
Q: The Bobs
PAX: Hot Route, Giving Tree, Ultratecht, Space Baby, Hair Band, greyalbum, Elroy
FNGs: 1 Elroy
COUNT: 8
CONDITIONS: Ideal. Clear and cool

WARMUP: Moseying down the hill and stopping at the stations:
SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch

THE THANG: Find a park bench or picnic table:
• Step-ups – 20 (10 each leg)
• Incline Merkins – 15
• Decline Merkins – 15
• Dips – 20
• Repeat x4 (5 sets total)

Run up the path to the secret cave and stop for 20 squats + 20 merkins. Finish moseying to the playground

At the playground (rotate through until time)
• Pull-ups – 10 (modify with rows using a bar if needed)
• Burpees – 10
• Plank Hold – 1 minute

MOLESKINE:

ANNOUNCEMENTS: F3 Nashville Night Moves, Walk for Apraxia on 9/13 at Cornelia Fort. East side HH is the works — please vote on Hot Route’s post

COT: Hair Band’s father’s health and friend who will soon be a father. TAPs for each of us to remain consistent, grounded, and to be lights to our communities

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Partner Grinder

AO: thebuffalo
Q: The Bobs
PAX: Ultratecht, greyalbum, Hot Route, Giving Tree, Goodwill, Space Baby, Bryce Perham
FNGs: None
COUNT: 8
CONDITIONS: Clear, calm, and collected

WARMUP: SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch. Mosey around the neighborhood

THE THANG: Find a partner. One exercises, one runs around community center

While Partner A runs, Partner B does:
• Merkins
• Squats
• Overhead Press
• American Hammers
• Repeat x2 (total 3 sets)

Swap each time the partner returns and cycle through list

MOLESKINE:

ANNOUNCEMENTS: Tomato Arts Festival, Nashville Night Moves, Walk for Apraxia (9/13) at Cornelia Fort

COT:

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TGIF

AO: thebuffalo
Q: Goose
PAX: The Bobs, Makita (Anderson Fader), Space Baby, Boars head
FNGs: None
COUNT: 5
CONDITIONS: cloudy

WARMUP: Willie mays hays, forward fold, arm stretches

THE THANG: Dora: 200 ww1, squats, ssh while partner runs.

-lunges down and back, 2 times
-w/ coupon: 100 squats and curls with rifle carry every 25 reps.

MOLESKINE:

ANNOUNCEMENTS: welcome to F3 Boars Head! Also friends by the river starts sept 5

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The Dirty Dozen

AO: thebuffalo
Q: The Bobs
PAX: Goose, Ultratecht, Goodwill, Makita (Anderson Fader)
FNGs: None
COUNT: 5
CONDITIONS: About as good as you can get in July

WARMUP: SSH, Good Mornings, Willy Mays Hays, Little Baby Arm Circles into World’s Greatest Stretch, mosey around neighborhood

THE THANG: 3 Rounds — 12 reps each exercise
1. Merkins
2. Squats
3. WWIs
4. Burpees
5. Lunges (1 as one)
6. Carolina Dry Docks
7. LBCs
8. Mountain Climbers (2 as one)
9. Plank Jacks
10. Jump Squats
11. American Hammers (2 as one)
12. Overhead Press

Mary in the lot

MOLESKINE:
Falling-with-style EH during COT. @Baggage recently moved to Nashville, lives in East, and looking to get back on the saddle. Be on the lookout both here and at toratoratora and say hello! (and your best behavior… he’s a lawyer)

ANNOUNCEMENTS:

COT: the power of habit

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TGIF

AO: thebuffalo
Q: Goose
PAX: greyalbum, The Bobs, Ultratecht, Makita (Anderson Fader)
FNGs: None
COUNT: 5
CONDITIONS: Humid

WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers

THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-lunges, squat jumps, shuffles
-Circle of Mary