Tag: greyalbum

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Tora! Tora! Tora!

Date: 2026-09-21 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: greyalbum, Waymo (formerly Space Baby), Giving Tree, The Bobs FNGs: None COUNT: 4 CONDITIONS: Better, but still hot.
WARMUP: Mosey to far hangar for SSH, hillbillies, imperial walkers, a circles, mosey back.
THE THANG:
Sets of unilateral work in below format: 30 seconds workout 1 right side 30 seconds workout 1 left sidd 30 seconds workout 2 right side 30 seconds workout 2 left side X3 Mosey to near hangar and back.
Circuit 1 Overhead hold right hand Overhead hold left hand Wood choppers right Wood choppers left
Circuit 2 Right leg forward deadlift Left leg forward deadlift Right side split squat Left side split squat
Circuit 3 Right side chest press Left side chest press Bird dog hold coupon push and pull right Bird dog hold coupon push and pull left
Circuit 4 Squat with coupon on right shoulder Squat with coupon on left shoulder Right lateral squat Left lateral squat
COT: Productive and non-productive conversation
PLAYLIST: My Apple Essentials
:deciduous_tree:
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Tora! Tora! Tora!

Date: 2026-09-14 AO: Tora! Tora! Tora! Q: Waymo (formerly Space Baby) , PAX: The Bobs, Waymo (formerly Space Baby), greyalbum FNGs: None COUNT: 3 CONDITIONS: muggy with a breeze
F3 Tora 2026-09-14
Warm-Up 1. SSH – 20 IC 2. Mosey to runway 3. Willie Mays Hays 4. Good mornings 5. Cherry pickers – 10 IC 6. Imperial Walkers – 10 IC 7. Arm Circles – 10 forward / 10 backward 8. Runners stretch to world’s greatest stretch
The Thang – 14s on the hill with squats at bottom and merkins at top – suicides by the playground rotation with curls, Freddie mercury’s, rows, bird dogs, pullups, dips
Cool Down / Stretch 1. Shoulder Stretch 2. Runners stretch to world’s greatest stretch 3. Downward Dog 4. Cobra Stretch
PLAYLIST: anniversary of Songs of Surrender (U2)
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Tora! Tora! Tora!

Date: 2026-08-24 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Ultratecht, Giving Tree, Waymo (formerly Space Baby), greyalbum, Hot Route, The Bobs FNGs: None COUNT: 6 CONDITIONS: Very nice
WARMUP: Mosey, grab dumbbells from car and bring to gym, SSH, arm circles, grab coupons.
THE THANG: Hinge/Pull/Push/Squat
Partner up for stations. 10 reps of each exercise then rotate to next station. All PAX does 10 squats with coupons.
25, 20, 15 lb dumbbells and 35 lb kettlebell for use with below
Circuit 1. – Deadlift – Row – Y press – Gob squat
Circuit 2 – Good morning – Bicep curl – Merkin – Sumo squat
Circuit 3 – Dumbbell/kettlebell swing – Hammer curl – Laying chest fly – Suitcase squat
MARY: 5 burpees
GRIDIRON COFFEE TALK: Trees. We talked a whole lot about trees. Not the fun ones either, just trees we saw in yards. Oak is a fan favorite, every other tree apparently sucks bad.
PLAYLIST: Apple Music 90s Indie rock playlist. Some PAX knew some songs, I did not
:deciduous_tree:
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The Buffalo

Date: 2026-07-17 AO: The Buffalo Q: Hot Route , PAX: Hot Route, Third Coast, Ultratecht, The Bobs, Hipster, greyalbum FNGs: None COUNT: 6 CONDITIONS: heavy drip. Multiple shirts were off
WARMUP: short mose and some calisthenics
THE THANG: tour of Sevier lake – under the pavilion: switch kicks + 20 decline merkins; switch kicks + 15 declines; SKs + 10 DMs; SKs + 5 DMs – on the mooring bollards: step ups + hammers (same format as above) – at the lakeview shelter: wide squats + incline planky parkers – Up the hill with DIDs at each inlet x 4
MARY: 1min plank hold
MOLESKINE: humidity so thick you can’t hear
ANNOUNCEMENTS: friends by the river. Roy’s Christmas get-together. Hipster 4:13 mentee. Third Coast travels
COT: “The Balls are back in town!” And lots of recaps of recent shows/movies seen by all
PLAYLIST: music.apple.com/us/playlist/future-islands/pl.u-8aAVoGqTJRM3g
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Come for the A+ playlist, stay for the bear crawls

Date: 2026-07-15 AO: Titan Q: greyalbum , PAX: Tim the Toolman, Papa Bear, greyalbum, Pep FNGs: None COUNT: 4 CONDITIONS: Balmy
WARMUP: SSH Imperial Walkers Hillbillies LBAC Overhead Press Stretch
THE THANG:
CHRISTMAS IN JULY
EMOM every minute on the minute Add 1 Rep After Each Round 4 Rounds
10/11/12/13 Ski jumpers 10/11/12/13 Jump Squat 3 Burpee Lunge walk after 4th Round to next corner
10/11/12/13 Wide merkin 10/11/12/13 Decline Merkin 3 Burpee Bear crawl after 4th Round to next corner
10/11/12/13 Drop Squat 10 Box jumps – Mod 11/12/25 High Knee 3 Burpee Duck walk after 4th Round to next corner
10/11/12/13 Crunchy frog 10/11/12/25 LBC 3 Burpee High knee mosey after 4th Round
MARY: Various things and stuff
COT: Squatter
PLAYLIST: https://open.spotify.com/playlist/3SBG8Qz64IrwArfMJp8DwC?si=KknGCcIWT7yTSzjgDqsnCg&utm_source=copy-link&pi=0h-oWtYWTtWFu
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Tora! Tora! Tora!

Date: 2026-07-06 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Hot Route, Ultratecht, greyalbum, The Bobs, Giving Tree FNGs: None COUNT: 6 CONDITIONS: We’ve gotten to the time of the year where you can assume extreme humidity or rain. It was the former.
WARMUP: Mosey Slow and low good mornings in to squats Hip dips Kickbacks Slow and low pistol squats
THE THANG:
Below exercises with 30 second rest between supersets.
Deadlift with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Reverse lunge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds alternating side lunge
B stand squat with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Glute bridge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Step ups with coupon (keep leg on bench) 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds box jumps or jump squats
Curtsie lunge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds sumo squat
Calf raises on coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds ski downs
Repeat first 5 supersets and return to circle for stretches then done.
MOLESKINE: Banana
ANNOUNCEMENTS:
No new local announcements, but check the other channels.
COT:
General gratitude.
PLAYLIST:
Gabriel and Dresden live from Electric Zoo NYC 2011
:deciduous_tree:
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Pocket Chicken

Date: 2026-06-10 AO: Pocket Chicken Q: Third Coast , PAX: Giving Tree, Ultratecht, Third Coast, greyalbum FNGs: None COUNT: 4 CONDITIONS: 67° 96% Humidity
WARMUP: Jumped straight in
THE THANG: 4.59 mi (Ultratecht did a bit more) Avg. pace: 9:37/mi (my watch died right at the end and didn’t save the route tracking)
MARY: N/A
MOLESKINE: Lots of deer, no moles sighted
ANNOUNCEMENTS: None
COT: TAPS for more patience with w/ family for greyalbum (good reminder for all of us) and Third Coast friend Noel still living out of her car in California
PLAYLIST: The sounds of Shelby
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The Buffalo

Date: 2026-06-05 AO: The Buffalo Q: Hot Route , PAX: Giving Tree, Ultratecht, Waymo (formerly Space Baby), greyalbum, Hot Route, Hipster FNGs: None COUNT: 6 CONDITIONS: not bad for june
WARMUP: lil mosey
THE THANG: arrrgg matey…revived a pirate Q from years back 1m of each with some runs around CC sprinkled in: Peg leg raises Peg leg RDLs Plank walks Rowing the boat Boat rockers Dig for treasure Burying the treasure Booty work Captain Jackhammers Cannonballers BUCK-aneer kicks No Quarter Jacks
MARY: circle of howler monkey humpers and ABC ABs in cursive caps
MOLESKINE: cheezy pirate jokes
ANNOUNCEMENTS: look for a posting upcoming on Night Moves courtesy of Hipster. Block party for Café Margot in five points. The when, what, how much, we do not know.
COT: no ballz, ugly mugs
PLAYLIST: started with true pirate music in anti-establishment/anarchy music, but then there was a mutiny on board and the crew made a parlay for ‘bad’ 80s which really means good 80s. I’m pretty confident we all looked like this: https://youtu.be/opRRax4ph3E
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Pocket Chicken

Date: 2026-05-27 AO: Pocket Chicken Q: Giving Tree , PAX: Ultratecht, Hot Route, greyalbum, Giving Tree FNGs: None COUNT: 4 Unfortunately it was discovered that one of our own is not who they claim to be.
One of us in attendance goes by a different name. This individual hates nicknames so goes by a middle name, but not even sure if that is true. I don’t know up from down anymore.
Turns out you can work out with someone for years and not even know their real identity. Everyone stay safe out there and be aware of “slick Willy” roaming the streets of east Nashville. Either on foot or roller skates.
:deciduous_tree:
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The Buffalo

Date: 2026-05-15 AO: The Buffalo Q: Goose , PAX: Makita (Anderson Fader), Third Coast, Hot Route, Waymo (formerly Space Baby), Hipster, greyalbum, Goose FNGs: None COUNT: 7 CONDITIONS:perfect
WARMUP:Willie mays hays, Arm stretches, forward fold x2
THE THANG: -Dora: 300 Merkins, SSH, Squats while partner runs around community center. -2 trips of lunges
MARY: Circle of Mary

ANNOUNCEMENTS: Memorial Day convergence at Tora. Roy’s block party May 30th