Tag: Ultratecht

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Bringing Down The Horse

AO: toratoratora
Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS: Breezy cool

WARMUP:

Warmarama
Butt Kickers
High Knees
Overhead press
SSH
Arm Circles
World’s Greatest Stretch

THE THANG:

Run to bars

5 pull-up
10 atomic merkin
4 pull – up
15 WW1
3 pull-up
20 crunchy frog
2 pull-up
25 drop squat
1 pull-up

Circuit 40 sec on/20 sec rest move to next station

Box jumps
Sit ups
Backbends
Wide Merkin
Dips
Split squats
Lunge
Aussie row
LBC
Prom dates
Crunchy frog

DORA
40 Burpee / Lunge walk
100 Squat jumps / Bear crawl / Crab walk

Do the reps/Run out and back on the trail
20 Merkin
20 WW1
20 Flutter Kick

1 min wall sit

ANNOUNCEMENTS: greyalbum show at Basement on 8th Ave 12/4 7pm
Tickets: www.ticketweb.com/event/neal-carpenter-good-guys-album-the-basement-tickets/13629484?pl=basement

COT: Thanksgiving travel, family time

PLAYLIST: The Wallflowers: Bringing Down The Horse

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Toy Story

AO: thebuffalo
Q: greyalbum
PAX: Sandlapper (David Suggs), Ultratecht, The Bobs
FNGs: None
COUNT: 4
CONDITIONS: Crispy and cold

WARMUP: On this day in 1995 the movie Toy Story was released. We gather today to honor this great film.

Buzz’s Arrival mosey
Arm circles (like Buzz flying)
High knees (landing like a space ranger)
Buzz Lightyear side straddle hops
Buzz’ To Infinity and Beyond ultimate stretch

THE THANG:

Repeat 3 rounds 40 seconds ON/20 sec rest

1. “Woody’s Rope Climb” Climbing plank (alternate arm reach)
2. “Buzz’s Infinite Push-ups”
Push-up variations (optional hand lifts)
3. “Toy Army Crawl”
4. “Sid’s Dodge” Lateral bounds (quick side-to-side)
5. “Andy’s Stampede” Squat jumps 

40 secs ON/20 sec rest
Group 1 wall sit 
Group 2 merkins
Little Bo Peep Lost Sheep rows/overhead press
Pizza delivery drivers/squats
American hammers/Andy’s Army man sit ups
Inverted head stand merkins on the wall(descending into the alien toy grabber machine – “You have been chosen”)

COT: Thanksgiving travels

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Audible to a Run

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Invictus
FNGs: None
COUNT: 3
CONDITIONS: perfect

WARMUP: n/a

THE THANG: running (see comments for details)

ANNOUNCEMENTS: come to greyalbum’s concert!

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RIP Quincy Jones

AO: toratoratora
Q: greyalbum
PAX: The Bobs, Ultratecht, Hot Route, Giving Tree, 40 Minutes, Invictus, Long Cut, Wrangler
FNGs: None
COUNT: 8
CONDITIONS: Breezy, mild

WARMUP:

Mosey to runway
SSH
WMH
Seal Claps
Air Press
LBAC
Runner’s Stretch

THE THANG:

DORA

Leapfrog down to first building
1 man in plank
1 man holding coupon jumps over

200 squats
/ mosey out to far hangar and back

Pull-up Waterfall at the bars 10-6

AB break 50 LBC / 20 Crunchy Frog

Pull-up Waterfall cont’d 5-1

Fortune Cookie Run

PAX begin a first people’s run until a PAX chooses to yell out “FORTUNE COOKIE” at which point the running stops and the PAX calls out a number between 1-15, which corresponds with a mystery exercise/rep count on my list. The group then completes the exercise and resumes running.

We did 1, 2, 7, 15 and then finished with 10 WW1

1. 20 Carolina dry dock
2. 30 drop squats
3. 1 min Al Gore
4. 20 Crunchy Frog
5. 25 squat
6. 1 min box cutters
7. 15 burpee
8. 25 merkin
9. 5 hand release push-up
10. 20 flutter kick 2 is 1
11. 15 jump squats
12. 1 min high plank
13. 20 WW1
14. 15 single leg squats each leg
15. 20 Superman

COT:

Family health gratitudes
Election
Peace for our country

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Italo-Turkish Aerial Bombing Campaign

AO: thebuffalo
Q: greyalbum
PAX: Giving Tree, Hot Route, Ultratecht, Daylight, Goose, Black box
FNGs: None
COUNT: 6
CONDITIONS: Crisp, breezy

WARMUP:

Mosey to picnic shelter
WMH
Imperial Walkers
LBAC
Cherry Pickers
Overhead Press

THE THANG:

Merkins 20
Shoulder Taps 20
Dips 20

1 min dead hang

Bear crawls around the circle
Decline Merkin 20
Plank hold 30 seconds

1 min dead hang

Plank ups 20
Wide merkins 20
Incline merking 20

1 min dead hang

Mosey to waterfront

Step ups 20
Split squats 20
Step ups 20

Up/Down Steps with lunges

Mosey back to startex

ANNOUNCEMENTS: Tree planting tomorrow

COT:
Loving those struggling with addiction
Family health
Election/Peace

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Foggy Mountain Breakdown

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Ultratecht, Invictus
FNGs: None
COUNT: 4
CONDITIONS: crisp and foggy

WARMUP: Willie Mays Hays, Forward Fold, arm stretch

THE THANG:

– Mosey around big loop
– Dora: 300 SSH and Squats while partner runs
– Lunges: one trip down and back
– Circle of Mary

COT: 3 daily gratitudes

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TGIF

AO: thebuffalo
Q: Goose
PAX: The Bobs, Ultratecht, Blackbox
FNGs: None
COUNT: 4
CONDITIONS: perfect

WARMUP: Willie mays hays, arm stretches, good mornings, cherry pickers

THE THANG:

– mosey to Roy’s to basketball court
– 10’s: squates on one side of court and LBCs on the opposite end. Rifle carry coupon on trips.
– Dora: 150 SSh while partner runs length of court.
– lunges: 2 trips down and back with 10 squats every 5 strides
– Mosey to Roy’s and back to parking lot
– 50 calf raises OYO

ANNOUNCEMENTS:

Friends by the river event at Shelby park tonight at Riverview pavilion

10/20 F3 Chili Cook-off at Riverview pavilion

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The Head and the Heart

AO: thebuffalo
Q: 40 Minutes
PAX: The Bobs, Ultratecht, Daylight, Goose, Black Box
FNGs: None
COUNT: 6
CONDITIONS: Perfect

WARMUP: Mosey

THE THANG:
#1 Wim Hof breathing exercise by the lake
#2 Nordic 4×4 up the hill (only got to 2×2)

ANNOUNCEMENTS:
– Fridays by the river

COT:
– Prayers for health of families
– Prayers for families impacted by the hurricane

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To the Hill

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Long Cut
FNGs: None
COUNT: 5
CONDITIONS: A little muggy but nice

WARMUP: Mosey out to the track and some standard stretching

THE THANG:

#1: 11’s up the hill with squats and WWIs (facing uphill :slightly_smiling_face: )

#2: Tabata circuit with blocks (45 seconds on and 15 seconds rest)
– Forward Lunge
– Freddie Mercuries
– Calf Raises
– V-Ups
– Side-Middle-Side Squats
– American Hammers

ANNOUNCEMENTS: Mandatory Fridays by the River Reminder

COT: Prayers for ailing parents

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Peace Up, A Town Down

AO: thebuffalo
Q: Hipster
PAX: The Bobs, Hot Route, Ultratecht, Strutter, greyalbum, Goose, Black Box
FNGs: None
COUNT: 8
CONDITIONS: Pristine Pre-Fall

WARMUP: WOR in parking lot

THE THANG:

Mosey to golf course parking lot, stopping for burpees along the way

At the parking lot – burp ‘n’ murk pyramid to 10

Mosey to #10, 2 down and backs to the culvert

Mosey back to greenway, stops for burpees and leg sets on the way

Greenway – walking lunges back to startex, with stops for monkey humpers

Mosey to playground, 7 minutes of mary (dealer’s choice)

MOLESKINE: The golf course hill ain’t no joke.

ANNOUNCEMENTS: Fridays by the River tonight (Shelby Park), Walk for Apraxia Saturday (Cornelia Fort)

COT: TAPs for Goose’s cousin, Black Box’s kiddo, Hot Route’s sanity