Category: Tora Tora Tora

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Sevens and Avicii

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Third Coast, Long Cut
FNGs: None
COUNT: 4
CONDITIONS
Great

WARMUP
Mosey and stretching

THE THANG
– Gym Circuit – 30 seconds on and 15 second rest (x2)
– Pull-Ups
– Rows
– Dips
– Squats
– Sit Up Machine
– Box Jumps
– 7s on the Hill
– Squats at the bottom
– Pushups at the top
– 7s in the lot
– Bent over rows
– Curls
– Army carry the block between exercises

ANNOUNCEMENTS
Night moves is coming

COT
Lots to pray for and lots to be thankful for

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Monday Funday

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, Invictus, Longcut
FNGs: None
COUNT: 5
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches, Forward Fold, SSH

THE THANG:
-Mosey to runway and back
-125 merkins with box jumps to light and back every 25 reps
-125 WW1s with box jumps to light and back every 25 reps
WW1s with box jumps to light and back every 25 reps
– Dora: 350 SSH squats while partner runs
-Mary: fielder’s choice 20 reps max

ANNOUNCEMENTS:
-Hipster is thinking about hosting night moves in April
-Friends by the river starts April 4th

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In Memory of Gene Hackman

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, LogJam, Longcut
FNGs: None
COUNT: 5
CONDITIONS: Chilly

Warmup: Forward Fold, Willie Mays Hays, Cherry Pickers, Arm Stretches, Forward Fold, Willie Mays Hays

Thang:
-Lunges
-Mosey down Shadow Lane with 25 squats at every light pole. Mosey back with 25 melons at every light pole.
-Dora: 200 curls, dips, ssh, press with while partner runs

-Mary

Prayers Grey Albums family and their recent loss. Prayers for 40 minutes as he navigates work and spring break.

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Run

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Third Coast, Ultratecht, Long Cut
FNGs: None
COUNT: 5
CONDITIONS: Perfect

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

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Don’t Kill My Vibe

AO: toratoratora
Q: 40 Minutes
PAX: LogJam, Ultratecht, greyalbum, The Bobs
FNGs: None
COUNT: 5
CONDITIONS: Cool and slightly damp, but nothing like last week…

WARMUP: Mosey and stretching

THE THANG:

Partner Challenges
Pair up and complete as many reps as possible (AMRAP) in 2 minutes.
1. Push-Up Relay
– One partner does push-ups while the other holds a plank. Switch every 10 push-ups.
1. Leg Burner Combo
– Partner A holds a wall sit while Partner B does 20 bodyweight squats. Switch after squats.

Burpee DORA – Burpees
Partners do 50 Burpees collectively. Trigger is when the partner runs around the hangar.

Team Circuit
4 stations and rotate through 4 rounds. Work for 45 seconds, rest for 15 seconds between exercises.
1. Curls
2. Mountain Climbers
3. Jump Squats
4. American Hammers

COT: Lots of shared gratitudes and prayer requests.

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Keyless Entry

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, Ultratecht, The Bobs, LogJam, Invictus, Longcut
FNGs: None
COUNT: 8
CONDITIONS: Chilly

Warm-up: Forward Fold, Willie Mays Hays, cherry pickers, Arm Stretches, SSH in cadence, Forward Fold.

The Thang:
-Mosey down Shadow Ln. to trailhead and back. 25 merkins or squats at every light/electric poll
-Lunges: one trip down and back with 10 squats every 5 lunges.
-Dora: 150 Curls and 150 Press while partner runs
– Mary
Announcements:
Lean Pax in full swing
Open dates at Tora need to be filled, VQs welcome!
Music City Marathon in April
Prayers:
LA community after fires.
Moment of silence, three daily gratitude’s

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New year, new you

AO: toratoratora
Q: 40 Minutes
PAX: Flash, Hot Route, The Bobs, Daylight, Ultratecht, Goose, LogJam, Invictus, Long Cut, Logjam
FNGs: 1 Logjam
COUNT: 10
CONDITIONS: cold + rain/snow

WARMUP: little jog, little stretching

THE THANG: Tabata

35 seconds on 25 seconds off for 5 rounds:
– squats
– Curls
– American hammers
– Overhead press

One sprint up the hill between each exercise

ANNOUNCEMENTS: lean pax…

COT:
– new baby coming for invictus

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Misjudged the distance

AO: toratoratora
Q: Chunks
PAX: 40 Minutes, Daylight, Black Angel, greyalbum, Ultratecht
FNGs: None
COUNT: 6
CONDITIONS: Warmer the expected

WARMUP: No warm up

THE THANG:

Mosey towards the bridge.
Stopped after half mile to do some merkins
Stopped after next half mile to do some more merkins
Took a wrong turn and had to turn around.
Made our way to the bridge
So grateful for this AO, as it’s where the first nashville AO I ever came too.
Moseyed back to startex
Planned to do merkins along the way there and back, but it was further than I remembered and were running out of time.
Made it back to Startex just in time.

MOLESKINE:

HIMs, thanks as always for the honor to lead. F3 is a gift that is free to give away. There are a bunch of sad clowns that need this. See y’all again soon.

ANNOUNCEMENTS:

NYD Convergence at Titan
LeanPax is coming

COT:

Prayers for Black Angel safe travel home

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Winter is Coming….

AO: toratoratora
Q: Goose
PAX: 40 Minutes, greyalbum, The Bobs, Ultratecht, Invictus
FNGs: None
COUNT: 6
CONDITIONS: damp

WARMUP: Willie mays hays hays, arm stretches, forward fold

THE THANG:

– Dora: 200 SSH while partner runs
– Lunges down and back, 2 trips
– 200 curls with rifle carry every 25 reps with coupon
– Dora: 200 overhead presses w/ coupon wile partner lunges down and back
– Circle of Mary

ANNOUNCEMENTS:

Invictus VQ next Monday!

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First Real Cold One…

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Hot Route, Ultratecht, Inivictus, Long Cut
FNGs: None
COUNT: 6
CONDITIONS: vCold (see title)

WARMUP: Mosey / Stretching

THE THANG: Rotation Station – 1 min on and 1 min rest for 6 stations (2 times through):
– Pull Ups
– Sit Up Machine
– Box Jumps
– Squats
– Push Ups
– Dips

Native American Run

Mary to close it out

ANNOUNCEMENTS: Christmas is coming

COT: Invictus baby on the way