Tag: thebuffalo

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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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Post Christmas Blues

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS:

Brisk

WARMUP:

Mosey
SSH
Good Morning
Cherry Pickers
LBAC
Stretch

THE THANG:

25 Merkin / Lunge Walk out and back with coupon x 5
40 Squats with coupon / Bear Crawl out and back x 4
50 LBC / Run out and back x 3
20 Curl with coupon / Crab Walk out and back x 5

5-1 Burpee Waterfall with Al Gore Overhead Claps

MARY
20 Bird Dogs
50 LBC

ANNOUNCEMENTS:

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New Shoes

AO: thebuffalo
Q: Michelin Man
PAX: greyalbum, Sandlapper (David Suggs), Double Bass, Ultratecht, 40 Minutes, Splitter
FNGs: None
COUNT: 7
CONDITIONS: Climate Change

WARMUP: None

THE THANG:

1. We ran 1/2 mile out and then 1/2 mile back. We then did a set of PDICOs – 5 Pullup / 10 Dips / 15 IYTs / 20 Carolina Dry Docks / 25 Overhead Press
2. We did that again.
3. We did that again.

MARY: Solid Mary.

ANNOUNCEMENTS: Many given. I’ll note the announcements are in the thoughtfully crafted pre-blast on the #f3-nashville-general channel each week.

COT: Many given. Of note, Ultratecht was really into his colonoscopy and suggested we all get one too.

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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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Drive-by

AO: thebuffalo
Q: greyalbum
PAX: greyalbum
FNGs: None
COUNT: 0
CONDITIONS: Toasty

WARMUP: Was already pretty warm

THE THANG: Looked around in all directions for possible PAX

Poured myself a cup of coffee

Drove away at 5:33am 😂

MARY: N/A

ANNOUNCEMENTS: Happy Thanksgiving let me know if you want to grab a Q spot!

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.