Tag: Ultratecht

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[Tora! Tora! Tora!] Tora! Tora! Tora!

Date: 2026-04-13 AO: Tora! Tora! Tora! Q: Hot Route , PAX: Ultratecht, Waymo (formerly Space Baby), Hot Route, Goose FNGs: None COUNT: 4 CONDITIONS: little spit. Nice breeze
WARMUP: runway and back, standards
THE THANG: Murph prep with 10 sets of Sally (5-10-15) pull-ups, merkins and squats with a coupon. Run in between and at end. Them over to the hill for some inclined shuffles, backpedal and jog
MOLESKINE:
ANNOUNCEMENTS: Fridays at River. Ultratecht ran a long way this past weekend and his hammys are feeling it
COT: mindfulness.
PLAYLIST: best of Chili Peppers
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The Buffalo

Date: 2026-04-03 AO: The Buffalo Q: Hot Route , PAX: greyalbum, Third Coast, The Bobs, Waymo (formerly Space Baby), Hipster, Makita (Anderson Fader), Giving Tree, Ultratecht, Hot Route, Mr. Roboto, Cowboy, The General FNGs: 1 The General COUNT: 12 apostles CONDITIONS: pretty damn good
WARMUP: mosey around the block and standard warmarama
THE THANG: partnered up and each group grabbed a coupon as our ‘cross to bear’ while running down to the pavilion alternating who carries. Tables: 1min ea Box jumps Bulgarian Split Squats DIDs Table lifts
Partners: 45s of coupon exercise whilst other does LBCs or Hammers Squat thrust Forward raise RDLs alternating merkin kettle swings Incline ski jumps (altogether)
Mosey up Stairway to Heaving w/partner and coupons
Abs on the bball court: V-ups Crunchy frogs 5-sec plank + merkin ABCs
MOLESKINE: Theme was ‘good’ and playlist followed suit. Big number today and good to have a full group of apostles
ANNOUNCEMENTS: East side hang 4/7 at BC as posted above. Fridays by River starts today. 10,000 steps. Upcoming races. Songwriter night. Check main channel.
COT: TAPs to Hipster friend going through divorce and @Mr. Roboto daughter
PLAYLIST: music.apple.com/us/playlist/good/pl.u-kv9lReltDqYAk
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[Pocket Chicken] Pocket Chicken

Date: 2026-04-01 AO: Pocket Chicken Q: Ultratecht , Ultratecht, Giving Tree, Hot Route PAX: Hot Route, Giving Tree, Ultratecht FNGs: None COUNT: 3 CONDITIONS: humid-er
WARMUP: nope
THE THANG: ran
MOLESKINE: :man-shrugging:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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40 years of Ladders

Date: 2026-03-09 AO: toratoratora Q: Giving Tree PAX: Hot Route, Ultratecht, Third Coast, Giving Tree FNGs: None COUNT: 4 CONDITIONS: Foggy, but generally have no idea how to dress for a workout this month.
WARMUP: Mosey put to track and back with standard fare.
THE THANG:
Ladders in the following format:
– 10 seconds of workout 1 – 10 second rest – 20 seconds of workout 2, 20 seconds of workout 2 – 20 second rest – 30 seconds of workout 3, 30 seconds of workout 2, 30 seconds of workout 3 – 30 second rest – 40 seconds of workout 4, 40 seconds of workout 3, 40 seconds of workout 2, 40 seconds of workout 1 – 30 second rest – 50 seconds of workout 5, … – 30 second rest – 60 seconds of workout 6, …
Ladder 1: Core (low and slow)
– Workout 1: marches with arms up mimicking a shoulder hold – Workout 2: inchworm with a pause in high plank – Workout 3: cross-body mountain climbers – Workout 4: dead bugs – Workout 5: shoulder taps – Workout 6: wall sit
Ladder 2: Plyo (HIIT)
– Workout 1: power jacks – Workout 2: alternating front kicks from squat – Workout 3: side shuffle to side lunge – Workout 4: speed skaters – Workout 5: ski downs – Workout 6: burpees
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: Songs from albums released in March 1986
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Bonus Workout

Date: 2026-02-23 AO: toratoratora Q: Giving Tree PAX: Ultratecht, Hot Route, Giving Tree, greyalbum FNGs: None COUNT: 4 CONDITIONS: Cold
WARMUP: Mosey out to track, SSH, hillbillies, imperial walkers, mosey back to start.
Core Drop Rest: repeat following exercises with 15 minutes rest between workouts. Second time through rest drops to 10 seconds, third and final time there is no rest… just 2 minutes of work.
American Hammers Frog Leg Crunch Freddie Mercury Flutter kicks
THE THANG:
Exercise 1 for 30 seconds Exercise 2 for 30 seconds 15 second rest X3 Bonus Exercise (cardio) for 1 minute
1. Thrusters 2. Alternating reverse lunge 3. BONUS: 1-2-3 Heisman
1. Bear crawl 2. Merlins 3. BONUS: Up Downs
1. Deadlifts 2. Alabama prom dates 3. BONUS: Duck walk with coupon to 180 squat jumps
Curls, rows, overhead tricep extension, and overhead carries.
Cool down stretch and end.
MOLESKINE:
ANNOUNCEMENTS: March Merkin Madness plus a lot more on general channel.
COT:
PLAYLIST: No Doubt – Tragic Kingdom
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Groundhogs Day

Date: 2026-02-02 AO: toratoratora Q: Giving Tree PAX: Ultratecht, Space Baby, Hot Route, Giving Tree FNGs: None COUNT: 4 CONDITIONS: Cold
WARMUP:
SSH, imperial walkers, hillbillies Mosey Arm circles, good mornings, Willie mays hays
THE THANG:
5 burpee buy-in
5 cones were set up about 30 feet apart from each other. PAX does workout 1 at first cone, drop coupon, sprints to next cone and back, picks up coupon and overhead carries coupon to cone 2 for exercise 2. Continue through exercise 5, sprint to starting cone and back, grab coupon and overhead carry to start.
Exercises: 1. 10 thrusters 2. 20 reverse lunges with coupon (2:1 first time through, 1:1 second) 3. 30 Squats with coupon 4. 40 Side lunges with coupon 5. 50 deadlifts with coupon
2x
5 burpee buy-in for 10 minute plank EMOM:
1. 60 second plank 2. Overhead press 3. 50 second plank; rest for 10 4. Bicep curls 5. 40 sec plank; rest for 20 6. Dips 7. 30 sec plank; rest for 30 8. Rows 9. 20 sec plank; rest for 40 10. Merkins
Quick shoulder and leg stretch before end.
MOLESKINE:
ANNOUNCEMENTS:
COT:
Prayers to those still impacted by the storm.
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Frosty Friday

AO: thebuffalo
Q: Space Baby
PAX: Hot Route, Ultratecht, Ferret (F3 Louisville)
FNGs: None
COUNT: 4
CONDITIONS: Frosty

WARMUP: SSH, Cherry pickers, Imperial Walkers, Arm Circles, Runners stretch to world’s greatest stretch, Willie Mays Hays, Good mornings

THE THANG: Mosey down and around the lake with stations along the way.
– Station 1 – 20 squats
– Station 2 – 20 merkins + 10 pullups
– Station 3 – 40 lunges (20 each leg)
– Station 4 – 50 freddie mercurys
– Station 5 – 13 x 8 count body builders
– Lunge walk 100 M
– Station 6 – 20 merkins + 10 pullups
– Indian run up hill half mile
– Mountain climbers + LBCs

Cool down – Willie mays hays, Downward Dog, Cobra Stretch, Runners stretch to world’s greatest stretch

COT: navigating difficult situations

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1st of the Year

AO: toratoratora
Q: 40 Minutes
PAX: greyalbum, Goodwill, Giving Tree, Hot Route, Space Baby, Ultratecht
FNGs: None
COUNT: 7
CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Chapter 26

AO: thebuffalo
Q: The Bobs
PAX: Giving Tree, Space Baby, Hot Route, Ultratecht, Makita (Anderson Fader)
FNGs: None
COUNT: 6
CONDITIONS: clear, cool, and optimal for werewolf sightings :full_moon:

WARMUP: SSH, Good Mornings, Willy Mays, Runner’s + World’s greatest stretch

Mosey on down to the lake, stopping halfway for Alabama Prom Dates (daily meditation: why Alabama??) and arrive at the piano pavilion

THE THANG: Relive your high school sports years and find a bench to ride. Perform the following circuit:

– Step-ups – 20 (10 each leg)
– Incline Merkins – 15
– Decline Merkins – 15
– Dips – 20
– Repeat x4 (5 sets total)

Mosey on back up the serpentine switchbacks to the playground. At the halfway point, stop for:
– 20 squats
– 20 merkins

At the playground, alternate between 10 pull ups and 1 minute of plank, until the remainder of the 45 minutes

Return to base

MOLESKINE:

ANNOUNCEMENTS:

– Nothing is stopping Goose from making more disciples of Seger; awaiting reschedule details for Night Moves, continue to check the general channels
– Moves: Night Edition. The royal Hipster is moving! (Don’t worry, he’s staying nearby). Which means free coupons in the form of furniture and boxes of old band hoodies and skinny jeans to get our pump on. Cauliflower vegan pizza and kombucha to follow as recompense (maybe). Date and time are TBD at the moment

COT:
– prayers of peace for Hot Route during season of health tests
– My mother is navigating the process of placing her mother in a dementia care facility

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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