Tag: Ultratecht

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Get That Heart Rate Up

AO: thebuffalo
Q: Hair Band
PAX: Ultratecht, Sandlapper (David Suggs), Hot Route
FNGs: None
COUNT: 4
CONDITIONS: a bit nipply with a side of can’t see the line can ya Russ?

WARMUP: led by Ultratecht because Hair Band was 6 minutes late

THE THANG:
Hair Band gave disclaimer and started up the 80s Music

Mosey 3 laps around parking lot

30 sec high knees + 10 perfect merkins
Repeat 10 times

15 Drop squats + Sprint curbs
Repeat 10 times

Lunge walk around parking lot once

4-5min of 10 burpees + 10 v ups alternating

MOLESKINE:
The goal today was to get our heart rates up and we accomplished that pretty well
Ultratecht is still the fittest person I know, he ran circles around me for much of this workout. This… is always a humbling experience.

Lots of 80s music musings

ANNOUNCEMENTS:
– AOQ Grow School in March, date TBD but being discussed on SLT
– Spring Fling led by Natural Ice – CBO in April at the Warner Parks
– Mid Tennessee CSAUP coming in May

COT:
– prayers for family members health, praise for work successes

Always a pleasure to come out and be humbled by the buffalo.

Rock on,

Hair Band

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Run

AO: toratoratora
Q: 40 Minutes
PAX: The Bobs, Third Coast, Ultratecht, Long Cut
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: N/A

THE THANG: Ran to the bridge and back (3.8 miles)

ANNOUNCEMENTS: Fridays by the River :slightly_smiling_face:

COT: Lots to pray for and lots to be thankful for

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Feels Like Rain

AO: thebuffalo
Q: Goose
PAX: Ultratecht, Sandlapper (David Suggs), LogJam, Hawktooth
FNGs: None
COUNT: 5
CONDITIONS: Wet

WARMUP: Willie Mays Hays, Forward Fold, Arms stretches

THE THANG:
-Deck Of Cards
Clubs=squats
Diamonds=merkins
Spaids=crunches
Hearts=SSH

-Lunges to sidewalk and back
-100 calf raises OYO
-Mosey around the block

ANNOUNCEMENTS:
Friends by the River starts in April
Prayers to Sandlapper’s father
Welcome to the Buffalo Hawktooth

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Don’t Kill My Vibe

AO: toratoratora
Q: 40 Minutes
PAX: LogJam, Ultratecht, greyalbum, The Bobs
FNGs: None
COUNT: 5
CONDITIONS: Cool and slightly damp, but nothing like last week…

WARMUP: Mosey and stretching

THE THANG:

Partner Challenges
Pair up and complete as many reps as possible (AMRAP) in 2 minutes.
1. Push-Up Relay
– One partner does push-ups while the other holds a plank. Switch every 10 push-ups.
1. Leg Burner Combo
– Partner A holds a wall sit while Partner B does 20 bodyweight squats. Switch after squats.

Burpee DORA – Burpees
Partners do 50 Burpees collectively. Trigger is when the partner runs around the hangar.

Team Circuit
4 stations and rotate through 4 rounds. Work for 45 seconds, rest for 15 seconds between exercises.
1. Curls
2. Mountain Climbers
3. Jump Squats
4. American Hammers

COT: Lots of shared gratitudes and prayer requests.

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Hair Band Takes on The Buffalo

AO: thebuffalo
Q: Hair Band
PAX: Chunks, Ultratecht, greyalbum, Third Coast
FNGs: None
COUNT: 5
CONDITIONS: a bit nipply

WARMUP:
Warm up
50 SSHs
Good mornings
Willie mays hays
High knees
Butt kickers

Everyone grab a coupon
New best friend, if you break your new best friend it’s 50 burpees & $3

THE THANG:
Lunge walk in circle around parking lot w block in a cradle out front of you
10 cinderblock burpees
10 jump over block burpees (each side is half)
Jog a lap
50 4ct bent over rows
50 4ct tricep extensions or 40 merkins
Sprints (2×50%, 2×75%, 2×90%)
Those that just did merkins do tricep extensions
Those that just did tricep extensions do shoulder press 50ct
30 ct WW1s with block overhead
Jog a couple cool down laps

MOLESKINE:
Good discussion around: What does it look like when we invest in our 3rdF and how does growing our 3rdF benefit us?
What can we do now to encourage 3rdF?

ANNOUNCEMENTS:
– 2nd quarterly AOQ Grow School coming soon, stay tuned for dates
– 4:13 strong does authentic manhood 4 times a new class, first one was at 0730 yesterday. Stay tuned in thestronghold channel for the next one, please consider showing up!

COT:
– every man shared something: prayers for health of loved ones, for marriage health, for a new job, for forgiveness and grace, and celebration of the return of third coast after about a year off!

Thank y’all for letting me Q yesterday, I had a great time.

Rock on,

Hair Band

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Keyless Entry

AO: toratoratora
Q: Goose
PAX: greyalbum, 40 Minutes, Ultratecht, The Bobs, LogJam, Invictus, Longcut
FNGs: None
COUNT: 8
CONDITIONS: Chilly

Warm-up: Forward Fold, Willie Mays Hays, cherry pickers, Arm Stretches, SSH in cadence, Forward Fold.

The Thang:
-Mosey down Shadow Ln. to trailhead and back. 25 merkins or squats at every light/electric poll
-Lunges: one trip down and back with 10 squats every 5 lunges.
-Dora: 150 Curls and 150 Press while partner runs
– Mary
Announcements:
Lean Pax in full swing
Open dates at Tora need to be filled, VQs welcome!
Music City Marathon in April
Prayers:
LA community after fires.
Moment of silence, three daily gratitude’s

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New year, new you

AO: toratoratora
Q: 40 Minutes
PAX: Flash, Hot Route, The Bobs, Daylight, Ultratecht, Goose, LogJam, Invictus, Long Cut, Logjam
FNGs: 1 Logjam
COUNT: 10
CONDITIONS: cold + rain/snow

WARMUP: little jog, little stretching

THE THANG: Tabata

35 seconds on 25 seconds off for 5 rounds:
– squats
– Curls
– American hammers
– Overhead press

One sprint up the hill between each exercise

ANNOUNCEMENTS: lean pax…

COT:
– new baby coming for invictus

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Fruitcake

AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Hot Route, 40 Minutes, The Bobs, Daylight, Giving Tree, Goose
FNGs: None
COUNT: 7
CONDITIONS: Crispy and cold

WARMUP:

F3 Fruitcake Toss

Mosey
SSH
Imperial Walkers
Low and Slow Merkins
WMH
LBAC

THE THANG:

HILL DORA:
Partner 1 mosey up the hill and back rifle carrying your fruitcake (coupon)

*If, during the workout, someone calls the fruitcake a coupon PAX do 10 burpees.

Partner 2 performs reps. Do 50 of Each Exercise before moving on.

F – Flamingo Merkins
Perform a merkin (push-up) while keeping one leg raised, resembling a flamingo stance. Alternate legs every 5 repetitions.

R – Russian Twists
Sit on the ground, lean back slightly, and twist your torso from side to side, touching the ground beside your hips.

U – Up Downs
>From a standing position, drop into a plank, perform a merkin, then quickly return to standing.

I – Imperial Walkers
While standing, march in place, bringing your knees up to waist level and touching them with the opposite elbow.

T – Turkish Get-Ups
Lie on your back and stand up without using your hands for support, then return to the starting position.

C – Carolina Dry Docks
Start in a downward dog position, then lower your head toward the ground by bending your elbows, and push back up.

A – Alternating Shoulder Taps
In a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand, while maintaining a stable core.

K – Knee Tucks i.e. Mountain Climbers
>From a plank position, bring one knee toward your chest, then switch legs in a running motion.

E – Elbow Plank
Hold a plank on your elbows, keeping your body straight and core tight.

MARY

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Misjudged the distance

AO: toratoratora
Q: Chunks
PAX: 40 Minutes, Daylight, Black Angel, greyalbum, Ultratecht
FNGs: None
COUNT: 6
CONDITIONS: Warmer the expected

WARMUP: No warm up

THE THANG:

Mosey towards the bridge.
Stopped after half mile to do some merkins
Stopped after next half mile to do some more merkins
Took a wrong turn and had to turn around.
Made our way to the bridge
So grateful for this AO, as it’s where the first nashville AO I ever came too.
Moseyed back to startex
Planned to do merkins along the way there and back, but it was further than I remembered and were running out of time.
Made it back to Startex just in time.

MOLESKINE:

HIMs, thanks as always for the honor to lead. F3 is a gift that is free to give away. There are a bunch of sad clowns that need this. See y’all again soon.

ANNOUNCEMENTS:

NYD Convergence at Titan
LeanPax is coming

COT:

Prayers for Black Angel safe travel home

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Winter is Coming….

AO: toratoratora
Q: Goose
PAX: 40 Minutes, greyalbum, The Bobs, Ultratecht, Invictus
FNGs: None
COUNT: 6
CONDITIONS: damp

WARMUP: Willie mays hays hays, arm stretches, forward fold

THE THANG:

– Dora: 200 SSH while partner runs
– Lunges down and back, 2 trips
– 200 curls with rifle carry every 25 reps with coupon
– Dora: 200 overhead presses w/ coupon wile partner lunges down and back
– Circle of Mary

ANNOUNCEMENTS:

Invictus VQ next Monday!