Tag: Space Baby

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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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Secret Q School

AO: the-castle
Q: hambone
PAX: Mr. Pancake, Strutter, Steely, Space Baby, Brown Slip, hambone, Brad!
FNGs: 1 Brad!
COUNT: 7
CONDITIONS: Not cold enough for gloves

WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.

THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls

Run to playground and do a pull up

Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.

MOLESKINE:

1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.

ANNOUNCEMENTS:

You missed grow school by coming to this workout

COT: the usual

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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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No Excuse November

AO: thebuffalo
Q: The Bobs
PAX: Ultratecht, Space Baby, greyalbum
FNGs: None
COUNT: 4
CONDITIONS: Mid-50s, clear; sunrise on Sevier Lake gave Cornelia a run for her money

WARMUP: Standard issue SSH, Good Mornings, Will Mays Hayes, Little Baby Arm Circles, World’s Greatest Stretch, Mosey on down to the watering hole

THE THANG: “November” = 8 letters → 8 rounds of increasing reps. Perform the following circuit; after each round, take a short mosey (~50 yards) and return.

Round Exercise Reps
1 Merkins 10
2 WWIs 20
3 Squats 30
4 Lunges (count one leg) 40
5 LBCs 50
6 Carolina Dry Docks 60
7 Flutter Kicks (4-count) 70
8 Air Presses 80

Mosey past the enchanted cave on the way back to base. MARY to bring us home

MOLESKINE:

ANNOUNCEMENTS:

COT: New chapters

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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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Return of the Sharknado

AO: the-castle
Q: Strutter
PAX: hambone, Chunks, Crawlspace, Dilbert, Butterfingers, Fabuloso, Pep, Strutter, Space Baby, Kevin
FNGs: 1 Kevin
COUNT: 10
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Birthday CTF

AO: the-castle
Q: hambone
PAX: Chunks, Space Baby, Squatter, Butterfingers, Dilbert, Hipster, Fabuloso, Steely, Livin’ On A Prayer, Barney, Strutter, SalPal
FNGs: None
COUNT: 13
CONDITIONS: just right to play CTF

WARMUP: lol no. Listen to the instructions. If you don’t, be on a team with hambone or make sure you’re listening to the instructions on the card.

THE THANG:
1. North vs South (side of the shovel flag)
2. Teams have 20 minutes to hide the 80lb sandbag in their territory (200 burpee penalty for all team members if all any team members are late getting back).
3. Each team member must touch the bag after it is placed / hidden (no slackers).
4. Bag must travel between .6 and .8 miles before placement.
5. After 20 minutes, teams switched sides and went to find the bag(s). First team back wins.
6. 200 burpee late penalty (not enforced)

MOLESKINE:
Congrats to the South for hiding the bag with camo and fooling the North-siders. Each man got over 3 miles of running / walking. Many thanks to the South team for making a strong effort to retrieve the bag where we failed.

ANNOUNCEMENTS: check Slack

COT: Thankful for 38 trips around the Sun. Let’s make this next one even better.

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Monday Funday

AO: toratoratora
Q: Goose
PAX: The Bobs, Space Baby
FNGs: None
COUNT: 3
CONDITIONS: Perfect

WARMUP: Forward Fold, Willie Mays Hays, Arm Stretches

THE THANG: 100 eps with rub every 25 reps: Curls, Press, Squats, SSH

2 trips of lunges

MOLESKINE:

ANNOUNCEMENTS: Fridays By The River this week at Riverview Pavillion this weekend.

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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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Lovers of the Light

AO: toratoratora
Q: 40 Minutes
PAX: Space Baby, Goodwill, Ultratecht
FNGs: None
COUNT: 4
CONDITIONS:
Perfect, with a beautiful sunrise

WARMUP:
A little mosey a little standard warmup

THE THANG:
Tababta-style circuit (40 seconds on 15 second rest x4)
Round 1
– Mercins
– Squats
– WWIs

Hill Sprint

Round 2
– Curl to Press
– Single Leg Lunges
– American Hammers

Hill Sprint

Round 3
– Race car Drivers
– Speed Skaters
– Bird Dogs

MARY

COT:
– Thankful for a full recovery for 40 Minutes MIL