Tag: Tora! Tora! Tora!

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Tora! Tora! Tora!

Date: 2026-09-28 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Ultratecht, Giving Tree FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: Mosey to runway and back, SSH, hillbillies, imperial walkers, hip flexor stretch and arm circles
THE THANG: Drop Rest Core: 4 core exercises 30 seconds each. Rest between reps starts at 20 seconds first time through. Drops to 10 seconds rest between reps second time through. No rest between reps on last time through.
– frog leg crunch – American hammers – 1-2-3 Mercury’s – flutter kicks
Circuit: 30 seconds workout 1 30 seconds workout 2 20 second rest Repeat 3x 60 seconds of cardio workout
Circuit 1 Thruster Reverse lunge 1-2-3 Heisman
Circuit 2 Bear crawl Merkins Up downs
Circuit 3 Deadlift Prom dates Duck squat walk jump squat
Circuit 4 Rows Coupon Swings Burpees
ANNOUNCEMENTS: maybe one more(?) Fridays by the river
COT: Anticipation of tough weeks.
PLAYLIST: Third Eye Blind – Third Eye Blind
:deciduous_tree:
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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: 2026-09-07 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Ultratecht, Hot Route, Giving Tree, Waymo (formerly Space Baby), Gunnfighter FNGs: 1 Gunnfighter COUNT: 5 CONDITIONS: The best weather in the history of all time, comparatively speaking.
WARMUP: SSH, GMs, WMHs, hip flexor stretch
THE THANG: Run to pedestrian bridge and back. 10 push ups every .25 miles on the way there, incremental burpees on the way back every time YHC felt like it… about every .3 mile. Got to 9 burpees by straightaway. All you got run back to startex to finish.
MOLESKINE: 6 years in to F3 and 9 months as AOQ I had an FNG at a Q for first time ever. :face_holding_back_tears:
ANNOUNCEMENTS: Check the general page for some events going on.
Possible night moves locally.
PLAYLIST: FooSlingers
:deciduous_tree:
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Tora! Tora! Tora!

Date: 2026-08-31 AO: Tora! Tora! Tora! Q: Hot Route , PAX: Ultratecht, Giving Tree, Waymo (formerly Space Baby), Hot Route FNGs: None COUNT: 4 CONDITIONS: gross again
WARMUP: runway and standards
THE THANG: 10 sets of Sally (5 pull-ups/10 merkins/15 squats w/coupon/20 LBCs w/coupon) and a shakeout mosey to runway and back
MARY: 50 curls, 50 calf raises, 50 hammers and lunge walk the coupons back home
MOLESKINE: it was dark until it wasn’t
ANNOUNCEMENTS: possible east side night moves upcoming. Keep a lookout for date
COT: sunrise, sunrise
PLAYLIST: my latest Shazams which begs to know when and where I shazam’d some of them
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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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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: