Tag: Longcut

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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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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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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

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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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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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Monday Funday

AO: toratoratora
Q: Goose
PAX: The Bobs, Hot Route, Invicutus, Longcut
FNGs: None
COUNT: 5
CONDITIONS: perfect

WARMUP: forward fold, Willie mays hays, arm stretchs, cherry pickers

THE THANG:
-Dora: 300 squats, Imperial walkers, calf raises, SSH while partner runs
-lunges: 2 trips down and back
-Arm Circles and over head press 50 reps each
-Mary

ANNOUNCEMENTS: prayers for any victims of the severe weather recently

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Case of the Mondays

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Ultratecht, Culture Shock, Daylight, Giving Tree, Invictus, Longcut, Chemical Brother
FNGs: None
COUNT: 10
Conditions: Perfect
Warmup: Forward Fold, Willie Mays Hays, Arms stretches, Forward Fold
-Lunges, 10 squates every 5 strides
-Dora: 200 merkins, squats, WW1s, SSH while partner runs
Circle of Mary

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Flying Fickle Finger of Fortune

AO: toratoratora
Q: Hipster
PAX: The Bobs, 40 Minutes, Ultratecht, Daylight, Longcut, Invictus
FNGs: None
COUNT: 7
CONDITIONS: pristine but sweaty

WARMUP: Quick mosey out of the airpark, grab a coupon, standard WOR fare on the blacktop

THE THANG: Wheel of Fortune

Each PAX spins the wheel (randome selection app), and as a group we do the specified movements. Here is the full menu of options:

4 x 25 yd sprint
50 yard suicide
25 flutters IC
25 Yard Admiral Dans
50 Yard Walking Lunges
1 minute coupon kb swings
1 minute high plank
1 minute merkins
Repeater
10 Navy Seal burpees
1 minute dry docks
1 minute diamond merkins
25 American Hammers IC
25 partner merkin daps
1 min block curls
25 yard bear crawl
10 pullups
15 Kobe’s IC
Double Repeater
Repeater
10 8 count BB’s
25 coupon goblet squats
1 min pickups
1 min coupon tri extendo
1 min plank jack thrusts
Dealers Choice
Repeater
1 min coupon squat thrust
20 coupon bent over rows

We got through about 20 rounds total, and as fate would have it we did a lot of upper body work to compliment the lower body beat down from last Friday (thanks greyalbum)

MOLESKINE: New crowd favorite – partner merkin daps Chunks

ANNOUNCEMENTS: Upcoming convergences

COT: TAPs for all the guys going through some stuff – thanks for sharing and being vulnerable, men. Leaning in to the discomfort is how we grow, and it helps to have support along the way. We’re all in this together.

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Lets Get It Started.. The Week

AO: toratoratora
Q: Goose
PAX: 40 Minutes, The Bobs, Invictus, Longcut
FNGs: None
COUNT: 5
CONDITIONS: Perfect

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

THE THANG:
-Countdown to 1 from 15 w/ run: Squats, Imperial walkers
-Dora: 300 SSH while partner runs
-50 incline press, arm circles
-2 trips of lunges
-Circle of Mary

ANNOUNCEMENTS: Fish Fry again this Friday at Riverside Revival