Title: Be the Buffalo!
DATE: 2023-07-01
AO: Eagle’s Nest
Q: CareBear
PAX: Walt Audit Mac Corn Stock Wax On Blip CareBear Bambi Slice , BlueLine, Biscut, Hermit
FNGs: 2 Biscut, Hermit
COUNT: 12
Welcome to F3! Buffalo Vs. Cows
5 CORE PRINCIPLES:

WORK OUT IS FREE
OPEN TO ALL MEN
HELD OUTDOORS
PEER LED
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!
COUNT-O-RAMA: 12

WARM-O-RAMA:
Danger Zone – SSH for the Duration of the Song, Squat when Kenny says Danger Zone.
10 IC LBAC, Flapjacks (4is1)
10 IC Ray Lewis (4is1)
10 IC Copperhead Squats (4is1)
10 IC Imperial Walkers (4is1)
10 IC Freddy Mercury’s (4is1)
10 IC Copperhead Merkins (4is1)

THE THANG:
Pax number off 1, 2, 1, 2. 1’s are Cows and 2’s 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.

The Storm Stations!

1. 5 Get Ups
2. 10 Monkey Humpers
3. 7 Imperial Walkers (4 is 1)
4. 15 Merkins
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.)
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
9. 25 Mike Tysons (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.)
10. 25 Burpees

Once both Herds have returned, switch! Cows become Buffalo’s, and Buffalo’s Become Cows!
COUNT-O-RAMA: 12

NAME-O-RAMA: Done

ANOUNCMENTS: The Furnace launched today! Woot Woot! 1776 Forth of July Party at 6:30 Reed Park! doveetail has Eagles Nest Shirts ready to Go! Standby to Order!
COT: Praise Jesus for the Pax and Men of Tucson!
Gentleman, 12 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.

Be the Buffalo! It was an honor to Lead this A.M. Have a great day PAX!