AO: Buff

When: 04/12/2022


Number of Pax: 8

Pax Names: Cricket, LawDog, Paper jam, Slum Lord, Sooorie, Tallyman, White Claw, Woody,

Number of FNGS: 0

FNG Names:

QIC: Cricket

It was great weather at The Buff and we had 2 first-time visitors, Soorie and White Claw, so YHC took the opportunity to give them a tour of the place. We opened will a long mosey around the campus and then circled up for a warm-up.

  • Windmills
  • Imperial Walkers
  • Weed Pickers
  • Sun Gods
  • SSH

We then headed into the darkness behind the school for a round of 11s.


  • During these 11s, your KB would never leave your side.
  • Exercise 1: Swerkins in the swingset – Place your feet in the swing and assume the merkin position. Perform a merkin, down and up, then pull your knees to your chest.
  • Farmer carry your KB down the hill to the small playset for exercise 2.
  • Exercise 2: Squat and Curl – This should be performed as two distinct movements. Squat as low as you can, hold it, perform a curl, then stand up.
  • Farmer carry back up the hill to the swingset
  • Side-benefit to Swerkins, you get a nice blue dusting on your shoes from the swingset!

Since we had visitors, YHC did a little modification so we could show them some of the more unique features of our AO. We continued around the back of the school to the big hill which continues to get steeper the closer you get to the top.

KB Flow

  • Perform 5 rounds of this KB Flow on your right side, then repeat on your left. Deadlift, Bent-over Row, Clean, Squat, Press
  • Sprint up the hill and back down to your KB

We were able to get 3 rounds in before it was time to head back for some closing Mary.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee