Tag: 40 Minutes

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12 Days of Christmas

AO: toratoratora
Q: Squatter
PAX: 40 Minutes, Ultratecht, Space Baby
FNGs: None
COUNT: 4
CONDITIONS: Crisp

WARMUP:
SSH
High knees
Butt-kickers
Stretches
Mosey

THE THANG: 12 Days of Christmas
1 Manmaker Burpee
2 Squat Jumps
3 Pull-ups
4 Coupon Thrusters
5 Navy Seals
6 Tricep Extensions
7 Bent-over Back Rows
8 Curls To Shoulder Press
9 Imperial Walkers
10 Mountain Climbers
11 Carolina Dry Docks
12 Christmas Burpees

Run til time

MOLESKINE:
Humility is not thinking less of yourself but thinking about yourself less and others more. Thinking about others and serving others builds community. Serving yourself builds a cult.

ANNOUNCEMENTS:
Christmas Eve workout at Titan 6:30am. Kids welcome.
New Years Day convergence at 4:13 Strong

COT:
Ended with prayer and coffee

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Frostbite Four Corner Contest

AO: toratoratora
Q: Space Baby
PAX: greyalbum, 40 Minutes, Giving Tree, Ultratecht, Hot Route, The Bobs
FNGs: None
COUNT: 7
CONDITIONS: Chilly, felt like 22

WARMUP:
– SSH – 20 IC
– Mosey
– Willie Mays Hays
– Good mornings
– Cherry pickers – 10 IC
– Imperial Walkers – 10 IC
– Arm Circles – 10 forward / 10 backward
– Runners stretch to world’s greatest stretch

THE THANG:
The Thang – 4 corners (30 min)
Spin the wheel app
1 min exercise at each corner
Blocks in the middle

Round 1 – lunge to next corner
Winner – squats
Losers – jump squats

Round 2 – side shuffle to next corner
Winner – merkins
Losers – burpees

Round 3 – 50% mosey to the door and then back to next corner
In the middle
Winner – Swings with coupons
Losers – Skullcrushers with coupons

Round 4 – broad jumps to next corner
Winner – flutter kicks
Losers – mountain climbers

Round 5 – side shuffle to next corner
Winner – shoulder taps
Losers – Carolina dry docks

Round 6 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons

Round 7 – lunge to next corner
Winner – LBCs
Losers – V-ups

Round 8 – side shuffle to next corner
In the middle
Winner – Present press (overhead press) with coupons
Losers – Elf on the shelf (gravediggers) with coupons

Round 9 – side shuffle to next corner
Winner – WWIs
Losers – Freddie Mercurys

Round 10 – 50% to the door and then to next corner
In the middle
Winner – American Hammers
Losers – American Hammers with coupons

Round 11 – lunge to next corner
Winner – mountain climbers
Losers – Plank jacks

Round 12 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons

MOLESKINE:

ANNOUNCEMENTS:

COT: Prayer for holiday stress and patience

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Sprinting into the void…..

AO: toratoratora
Q: Hipster
PAX: Ultratecht, Space Baby, The Bobs, Hot Route, 40 Minutes
FNGs: None
COUNT: 6
CONDITIONS: Brisk, baby. A few flurries to start the festivities.

WARMUP: Typical WAR, mosey to the tarmac, do a lil more.

THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX

Intermission – 3X dead hang to failure from pullup bars

Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s

MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.

ANNOUNCEMENTS:

COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.

Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.

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Where it all began

AO: toratoratora
Q: Chunks
PAX: Space Baby, greyalbum, Hot Route, 40 Minutes, Ultratecht, Squatter
FNGs: None
COUNT: 7
CONDITIONS: Wet, Dark and Fall Like

WARMUP:

THE THANG:

Running

Moving Coupons

More Running

No Burpees or Abs (didn’t feel like getting wet)

MOLESKINE:

Big thank you to the men of ToraToraTora, for welcoming me into the fold 3 years ago. F3 has impacted my life in so many ways. It all started here and I’m so grateful. Keep doing what your doing HIMs.

ANNOUNCEMENTS:

COT:

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Fresh Legs

AO: toratoratora
Q: greyalbum
PAX: Hot Route, 40 Minutes, Space Baby, Ultratecht, Goodwill, LongCut, Invictus, dude from Sacramento
FNGs: None
COUNT: 9
CONDITIONS: Humido

WARMUP:

Mosey
SSH
WMH
Imperial walkers
Hillbillys

THE THANG:

Back to stardex

3 mins as many cycles as you can do
5 Burpee 10 Merkin 15 squat

DORA – partner runs to 2nd building and back

150 squat jumps
150 overhead thrusters
150 kettle bell swings

Group lunge walk out to 2nd building and run back

Group broad jump out to water fountain and back

DORA cont’d at picnic tables
10 each leg Bulgarian split squats while partner does high knees
15 Step ups while partner does air squat

COT
Announcements
Prayer

Playlist:
Artist: Susto
Album: My Entire Life

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Monday Sets The Tone

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Space Baby
FNGs: None
COUNT: 3
CONDITIONS: chilly

WARMUP: willie mays hays, forward fold, arm stretches

THE THANG:

Deck Of Cards: Diaminds= SSH, Clubs=Squates, Hearts=Merkins, Spades=WW1, Aces/Faces=Mosey

2 trips of lunges

Circle Of Mary

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Dora Nation

AO: toratoratora
Q: Goose
PAX: Goodwill, 40 Minutes, Space Baby
FNGs: None
COUNT: 4
CONDITIONS: chilly

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

THE THANG: Dora Nation: 200 reps while partner runs: SSH, Dips, Curls, Press, Squats.

2 trips of Lunges

Circle of Mary

ANNOUNCEMENTS:

Wall for Apraxia, contact Hot Route
Happy Hour Wednesday
Fridays by the River start in September

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Mondays at Tora

AO: toratoratora
Q: Goose
PAX: Ultratecht, 40 Minutes, Third Coast, Space Baby, Goodwill, Longcut
FNGs: None
COUNT: 7
CONDITIONS: perfect

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

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Monday Funday

AO: toratoratora
Q: Goose
PAX: 40 Minutes, greyalbum, Third Coast, Spacebaby, Goodwill
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm streches

THE THANG:
Deck ‘O Cards:
Clubs=squats
Hearts=merkins
Spades=WW1
Diamonds=ssh
Aces/Faces=Mosey

-Imperial Walkers
-Arm circles

ANNOUNCEMENTS:
Welcome FNG Spacebaby!

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Night Hawk

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Ultratecht, Longcut
FNGs: None
COUNT: 4
CONDITIONS: Chilly

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