Date: 2024-05-11
AO: ao-the-furnace
Q: CareBear
PAX: Capsized, Wrecking Ball, Stroop, Gogurt, Chicken scratch, CareBear, @Convoy FNGs: None
COUNT: 7
This is F3! Be the Buffalo!
Welcome to F3! Buffalo Vs. Cows
5 CORE PRINCIPLES:
WORK OUT IS FREE
OPEN TO ALL MEN
HELD OUTDOORS
PEER LED (Shout out to @Convoy for nailing this one on his 2nd BD!) ENDS IN A COT
DISCLAIMER:
ALL OF THIS IS A SUGGESTION, I AM NOT A PROFESSIONAL
THIS IS NOT A COMPETITION, ITS YOU VERSUS YOU
PUSH YOURSELF, DON’T HURT YOURSELF
MODIFY AS NECESSARY
I HAVE A PHONE; I AM CPR CERTIFIED
SAY AYE OR GET IN YOUR CAR.
LET’S GET INTO IT!
Danger Zone – SSH for the Duration of the Song, Squat when Kenny says Danger Zone. This is a Loooooonnnnng Song! (Wrecking Ball hated this!)
8 IC LBAC, Flapjacks (4is1)
8IC Ray Lewis (4is1)
8 IC Copperhead Squats (4is1)
8 IC Imperial Walkers (4is1)
20 OYO BBSU (4is1) Gogurt Points!
10 IC Copperhead Merkins (4is1) Gogurt Points!
THE THANG:
Pax number off. Odds are Cows and Evens are Buffalos. Buffalo’s go right, Cows go left. REMEMBER: YOU ARE A HERD! PLANK / SQUAT for the 6.
Take Turns Q’ing the Stations. (You need to Q! Led in a Rotating Fashion. This means You!)
The Storm Stations!
1. 5 Get Ups
2. 10 Monkey Humpers
3. 7 Imperial Walkers (4 is 1)
4. 15 Merkins Gogurt Points!
5. 7 Lunges (4 is 1)
6. 20 Carolina Dry Dock ( Merkin with your butt high in the air. Touch your head to the ground and push back up. The focus here is a shoulder press.) Gogurt Points!
7. 20 Bobby Hurleys (When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.) 8. 25 Hand Release Merkins Gogurt Points!
9. 25 Mike Tyson’s (Place your feet against a curb or wall while in a plank position. Contract the legs for a horizontal squat. (1) Extend legs (2) Perform a Merkin (3) Return to starting position (4) or one rep. 10 reps is a nice starter.) Gogurt Points! 10. 25 Burpees Gogurt Points!
Once both Herds have returned, switch! Cows become Buffalo’s, and Buffalo’s Become Cows!
Announcements:
Murph is coming up! May 27th. Mega Points if you Join YHC for 2 EPIC Rucks Flanking the Murph!
1st Ever F3 Poker Night @CareBears House on Friday the 24th. (Details to Follow!)
2nd F Lunch On June 7th! # Needs to Represent!
COT: Praise Jesus for the Pax and Men of Tucson!
Gentleman, 7 Men braved the gloom to discover how herds of Cows and Buffalo encounter Storms. Buffalo turn into the storm and take the brunt of the beating early, and see clear sky sooner. Cows run away from the storm. The storm catches them, and they prolong their exposure to the elements due to their timid nature. From my experience, we should all turn in to our storms, press in, and fight through it. We need to do this as a herd. There is no reason to brave life’s challenges alone. We have each other.
Q shot his mouth off and challenged 5k runners to Join our BD on the 25th! They will come to our BD, if you are a HIM(@audit), Join me for their 5k following our BD. If @convoy can do it, You can do it!
Be the Buffalo! It was an honor to Lead this A.M. Have a great day PAX! I will be back to Q on the 25th!
CareBear Out!
Tags: ao-the-furnace, Capsized, Wrecking Ball, Stroop, Gogurt, Chicken scratch, CareBear, @Convoy
