WARMUP:
Short Mosey to
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: Willie Mays Hays, Forward Fold, Arm circles, Arm stretches
THE THANG:
-Dora: 200 squats, merkins, SSH, while partner runs
-More Dora: 300 dips while partner run
-Lunges down and back
-Circle of Mary
ANNOUNCEMENTS: Cornelia Fort Pickin Party this Saturday
unseasonably cool
WARMUP:
Mosey down to the pond
SSH
Good mornings
Seal claps
Arm circles
Overhead press
Overhead claps
Arm circles
Runners stretch
THE THANG:
5 Burpee buy-in
DORA ….sort of
P1: 30 crunchy frog
P2: Run up the hill and back then switch
P1: 100 squat
P2: Run up hill and back
P1: 100 each leg Step ups
P2: Run up hill and back
P1: 100 Dips
P2: Bear crawl out and back
Run across field
Lunge walk up through woods
Sprint up stairs
Mosey to bball court grab coupons
Squat thrusters 1 min
Curls 1 min
Skull crushers 1 min
COT
WARMUP: Jog / Stretch
THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next
Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers
ANNOUNCEMENTS: Come out to the next Pickin Party!
COT: Lots to be grateful for and lots of challenges!
THE THANG: Just running today, 4 miles at about a 9:30 pace. Beautiful views on the bridge to Two Rivers.
ANNOUNCEMENTS: Pickin Party this Weekend
COT: Family health and job stuff
WARMUP: Willie Mays Hays, Forward Fold, Arm Stretches
THE THANG:
-Dora: 250 squats, SSH, Merkins while partner runs.
-Lunges: 2 trips down and back
-Dora w/ coupon: 250 curls and press while partner runs
-50 Dips OYO
-50 Imperial Walker while partner runs
ANNOUNCEMENTS:
Night Moves Saturday! Hipster for details
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!
WARMUP: led by Ultratecht because Hair Band was 6 minutes late
THE THANG:
Hair Band gave disclaimer and started up the 80s Music
Mosey 3 laps around parking lot
30 sec high knees + 10 perfect merkins
Repeat 10 times
15 Drop squats + Sprint curbs
Repeat 10 times
Lunge walk around parking lot once
4-5min of 10 burpees + 10 v ups alternating
MOLESKINE:
The goal today was to get our heart rates up and we accomplished that pretty well
Ultratecht is still the fittest person I know, he ran circles around me for much of this workout. This… is always a humbling experience.
Lots of 80s music musings
ANNOUNCEMENTS:
– AOQ Grow School in March, date TBD but being discussed on SLT
– Spring Fling led by Natural Ice – CBO in April at the Warner Parks
– Mid Tennessee CSAUP coming in May
COT:
– prayers for family members health, praise for work successes
Always a pleasure to come out and be humbled by the buffalo.
Rock on,
Hair Band
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
WARMUP: Willie Mays Hays, Forward Fold, Arms stretches
THE THANG:
-Deck Of Cards
Clubs=squats
Diamonds=merkins
Spaids=crunches
Hearts=SSH
-Lunges to sidewalk and back
-100 calf raises OYO
-Mosey around the block
ANNOUNCEMENTS:
Friends by the River starts in April
Prayers to Sandlapper’s father
Welcome to the Buffalo Hawktooth
