Tag: Tora! Tora! Tora!

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Tora! Tora! Tora!

Date: 2026-08-10 AO: Tora! Tora! Tora! Q: Hot Route , PAX: Hot Route, Giving Tree, Ultratecht FNGs: None COUNT: 3 CONDITIONS: ok, considering mid August
WARMUP: up the hill and back down
THE THANG: to the secret garden for 10-1 (or 55) reps of merkins, sumo squats, crunchy frogs and dips. Then mosey runway to the big gym for sale format of pull-ups, table crunches, rows and curtsy lunges
MARY:
MOLESKINE: we went fishing for the sunrise and pulled him out of the water
ANNOUNCEMENTS: stuff on channels, event(s) at Cornelia this weekend and/or next
COT: school lunches
PLAYLIST: dream sequence EOB’s Blue Morpho music.apple.com/us/album/blue-morpho/1874551790
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Our Little Group Has Always Been, And Always Will, Until the End

Date: 2026-07-20 AO: Tora! Tora! Tora! Q: Vanilla Ice , PAX: Ultratecht, Vanilla Ice, Pixar FNGs: 1 Pixar COUNT: 3 CONDITIONS: Thicc
WARMUP: 100 Blockees
THE PRE-THANG 101 Side Straddle Hops Walkabout to shake out legs 101 SSHs (again)
THE THANG Pax 1 — Mosey with @JacobMarley (42# Chain)
Pax 2 & 3 AMRAP — 10 Merkins / 10 Squats / 10 Big Boy Sit-ups
Rotate, Rinse, Repeat for time.
MARY: Al Gore Hold 90 Seconds
FNG Naming Johnathan Beebee (sp?) (805-471-3752) works in creative tech. Inspired in his youth by Pixar. There’s your name. Came thisclose to being named “Netanyahu”.
Slack invite sent.
COT: :white_check_mark:
Love you, men. Enjoy your new books from F3 Nation. :punch:
:ice_cube:
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Tora! Tora! Tora!

Date: 2026-07-13 AO: Tora! Tora! Tora! Q: Waymo (formerly Space Baby) , PAX: Ultratecht, Hipster, Waymo (formerly Space Baby), g-string FNGs: None COUNT: 4 Once upon a time in 1942… Harrison Ford was born
Warm-Up 1. SSH – 20 IC 2. Willie Mays Hays 3. Good mornings 4. Cherry pickers – 10 IC 5. Imperial Walkers – 10 IC 6. Arm Circles – 10 forward / 10 backward 7. Runners stretch to world’s greatest stretch 8. Mosey to runway and back
The Thang “Air Force Ones” 1. Burpee broad jumps 2. Squat thrusters with coupons
“Indiana Jones” Temple Escape – Suicides – hold plank and then slow side mountain climbers – bear crawls
Tabata (1 min on, 30 secs off) – Set x 2 1. The Whip (tricep extensions) 2. Excavators (gravediggers) 3. Grail Kneels (reverse lunges) 4. Lift the treasure (Coupon curls)
“Han Solo” Tabata (1 min on, 30 secs off) – Set x 2 1. Millennium Falcon Merkins (wide grip) 2. Lightspeed rows 3. Rebel hammers 4. Wookie hangs (pull-ups) and crunches
Kessel Run with throne sits (12 parsecs) – alternate between pax until time is up
Cool Down / Stretch (5 min) 1. Downward Dog 2. Cobra Stretch 3. Runners stretch to world’s greatest stretch
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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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Tora! Tora! Tora!

Date: 2026-06-15 AO: Tora! Tora! Tora! Q: Hot Route , PAX: Ultratecht, g-string, Waymo (formerly Space Baby), Giving Tree, Hot Route FNGs: None COUNT: 5 CONDITIONS: as good as it gets for mid-June
WARMUP: mosey and normal stuff
THE THANG: 3 supersets, 2x through, 45on/15off and a lap around the high grasses Single leg prom date Explosions Fruit roll ups Crab toe touch
Globe jumps Curtsy Supermans Around the clock lunges
Wide/diamond merkins Slow n low squat Ski abs Kristie Yamaguchis
MARY: n/a
MOLESKINE: just the weather. Pretty damn nice
ANNOUNCEMENTS: Night Moves Friday? Third Coast
COT: good coffee, good conversation
PLAYLIST: not a good one by any means. I’m disappointed in myself mainly. music.apple.com/us/playlist/90s-summer/pl.u-KVXBY7VT0MjAk
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Tora! Tora! Tora!

Date: 2026-06-08 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Giving Tree, Ultratecht, g-string FNGs: None COUNT: 3 CONDITIONS: humid
WARMUP: mosey, ssh, leg stretches
THE THANG:
Drop rest core circuit 30 seconds of work with 20 second rest, drops to 10 second rest 2nd time through and no rest for third and final set.
1. frog leg crunch 2. American hammers 3. Freddie mercuries (1-2-3 pause) 4. Leg lifts
Sevens – start with 6 strength workouts and 1 cardio, end with 1 strength and 6 cardio. Each exercise is 30 seconds of work and 10 second rest.
Strength 1. Boat pose shoulder press 2. Lateral lunge 3. Merkin with knee drive 4. Sumo squat to row 5. Crunchy frogs 6. Reverse lunge knee drive + press Cardio 1. Speed skaters 2. Power jacks 3. Burpees 4. Mountain climbers (8 count with merkin) 5. Ski downs 6. Box jumps
25 step ups each leg to end.
ANNOUNCEMENTS: look out for a night moves announcement in the near future
COT: gratitude for some good news for a friend of Third Coast
PLAYLIST: preDM
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The Murph

Date: 2026-05-25 AO: Tora! Tora! Tora! Q: Giving Tree , SalPal PAX: SalPal, Hipster, Natural Ice, Chunks, Squatter, Right Said, Waymo (formerly Space Baby), Giving Tree, Spinal Tap, Hipster Jr. and Hipster junior junior FNGs: 1 Hipster Jr. and Hipster junior junior COUNT: 10 CONDITIONS: Bit muggy
WARMUP: None
THE THANG: The Murph
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Tora! Tora! Tora!

Date: 2026-05-18 AO: Tora! Tora! Tora! Q: Hot Route , PAX: g-string, Ultratecht, Giving Tree, Waymo (formerly Space Baby), Hot Route, FNG Airwolf FNGs: 1 FNG Airwolf COUNT: 6 CONDITIONS: getting warm. Summer is upon us
WARMUP: runway mosey/standards
THE THANG: Mini-Murph training: mosey to end of runway and do 4 corners of 25 merkins for a total of 100. 50 squats for total of 200 then back to gym for pull-ups. Sets of 3 w/plank in between for a total of 21 and a good run to last building and back
MARY: abc abs
MOLESKINE: got everyone’s brains early work with Guess the Score. See playlist below
ANNOUNCEMENTS: Murph convergence here next Monday FYI
COT: Welcome g-string from Old Hick and FNG Airwolf from G’town
PLAYLIST: music.apple.com/us/playlist/scores-three/pl.u-KVXBYR6T0MjAk
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Tora! Tora! Tora!

Date: 2026-05-11 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Giving Tree, Ultratecht, greyalbum FNGs: None COUNT: 4 CONDITIONS: Fine at first, then a lot of rain.
WARMUP: Mosey out to track and back GM WMH Arm circles Leg stretches
THE THANG: Murph Training!
Set of elevens on hill. Start with merkins at bottom of hill, run up hill to mailboxes and do squats.
Grab coupon and head to workout area for another set of elevens. Starting with pull ups, run 75% effort to end of path and do 4 count chest press.
3-4 minutes of slow mountain climbers to end. Switching from high to low plank. End.
MOLESKINE:
ANNOUNCEMENTS: Check the general page.
Sign up for an east side Q docs.google.com/spreadsheets/d/1eAK02OzXbZ9dtU7J66-lfDB-h0KhmEb4VFg3JgwTug0/edit?usp=drivesdk
COT:
PLAYLIST: Select songs from Phish at sphere April 18, 2026
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May the Fourth at TTT!

Date: 2026-05-04 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Giving Tree, Ultratecht, Third Coast, Hot Route, @PVC DR from Houston FNGs: None COUNT: 6 CONDITIONS: Not a chill to the Winter, but a nip to the air
WARMUP: Mosey to get inside the fort Imperial walkers Imperial squat walkers Imperial lunge walk Good mornings Willie mays Hayes SSH
THE THANG:
Jedi training: increase level of intensity for muscle group. 1. Level 1: Padawan 2. Level 2: Apprentice 3. Level 3: Knight 4. Level 4: Master
40 sec of work with 10 second rest Repeat 2x
Arms 1. Light saber work (chop to halos alternating sides) 2. Curls 3. Dips 4. Curl to overhead press to tricep extension to shoulder lower
Back 1. Prom dates 2. Supermans 3. Bent over rows 4. Pull ups / hang
Legs 1. Calf raises 2. Sumo Squats 3. Single leg deadlifts 4. 180 squat jumps
MOLESKINE:
ANNOUNCEMENTS: Parking lot is closed for the time being per Goose’s post above.
Park and rendezvous outside the gate blocking the entrance to the parking lot for the time being. I will investigate and determine if we need a new spot for a few weeks, or let me know if you know any detail.
COT:
PLAYLIST: Mostly John Williams Star Wars score, with some newer stuff sprinkled in.
– :deciduous_tree: