Tag: Ultratecht

Posted on

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

Posted on

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:

Posted on

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

Posted on

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

Posted on

Frostbite Four Corner Contest

AO: toratoratora
Q: Space Baby
PAX: greyalbum, 40 Minutes, Giving Tree, Ultratecht, Hot Route, The Bobs
FNGs: None
COUNT: 7
CONDITIONS: Chilly, felt like 22

WARMUP:
– SSH – 20 IC
– Mosey
– Willie Mays Hays
– Good mornings
– Cherry pickers – 10 IC
– Imperial Walkers – 10 IC
– Arm Circles – 10 forward / 10 backward
– Runners stretch to world’s greatest stretch

THE THANG:
The Thang – 4 corners (30 min)
Spin the wheel app
1 min exercise at each corner
Blocks in the middle

Round 1 – lunge to next corner
Winner – squats
Losers – jump squats

Round 2 – side shuffle to next corner
Winner – merkins
Losers – burpees

Round 3 – 50% mosey to the door and then back to next corner
In the middle
Winner – Swings with coupons
Losers – Skullcrushers with coupons

Round 4 – broad jumps to next corner
Winner – flutter kicks
Losers – mountain climbers

Round 5 – side shuffle to next corner
Winner – shoulder taps
Losers – Carolina dry docks

Round 6 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons

Round 7 – lunge to next corner
Winner – LBCs
Losers – V-ups

Round 8 – side shuffle to next corner
In the middle
Winner – Present press (overhead press) with coupons
Losers – Elf on the shelf (gravediggers) with coupons

Round 9 – side shuffle to next corner
Winner – WWIs
Losers – Freddie Mercurys

Round 10 – 50% to the door and then to next corner
In the middle
Winner – American Hammers
Losers – American Hammers with coupons

Round 11 – lunge to next corner
Winner – mountain climbers
Losers – Plank jacks

Round 12 – 90% to the door and then to next corner
In the middle
Winner – Curls with coupons
Losers – Rows with coupons

MOLESKINE:

ANNOUNCEMENTS:

COT: Prayer for holiday stress and patience

Posted on

Sprinting into the void…..

AO: toratoratora
Q: Hipster
PAX: Ultratecht, Space Baby, The Bobs, Hot Route, 40 Minutes
FNGs: None
COUNT: 6
CONDITIONS: Brisk, baby. A few flurries to start the festivities.

WARMUP: Typical WAR, mosey to the tarmac, do a lil more.

THE THANG:
Part 1 – VO2 Max Work
– Max effort run for 400-ish meters
– Light mosey back to start line, catch your breath
– Repeat-o X3, then mosey back to StartX

Intermission – 3X dead hang to failure from pullup bars

Part 2 – Lunge Circuit
– 40ish yards of walking lunges, side lunges, pulse lunges, and pulsed Lt. Dan’s

MOLESKINE: How bout this weather, eh?! I’m never quite sure what to put here.

ANNOUNCEMENTS:

COT: Urrybody goin through stuff, thanks for sharing guys, it’s so important to get things off your chest.

Remember to be intentional with your mental and physical health, especially as the gravity of the holiday season starts to suck you in like Joseph Cooper circling Gargantua.

Posted on

No Excuse November

AO: thebuffalo
Q: The Bobs
PAX: Ultratecht, Space Baby, greyalbum
FNGs: None
COUNT: 4
CONDITIONS: Mid-50s, clear; sunrise on Sevier Lake gave Cornelia a run for her money

WARMUP: Standard issue SSH, Good Mornings, Will Mays Hayes, Little Baby Arm Circles, World’s Greatest Stretch, Mosey on down to the watering hole

THE THANG: “November” = 8 letters → 8 rounds of increasing reps. Perform the following circuit; after each round, take a short mosey (~50 yards) and return.

Round Exercise Reps
1 Merkins 10
2 WWIs 20
3 Squats 30
4 Lunges (count one leg) 40
5 LBCs 50
6 Carolina Dry Docks 60
7 Flutter Kicks (4-count) 70
8 Air Presses 80

Mosey past the enchanted cave on the way back to base. MARY to bring us home

MOLESKINE:

ANNOUNCEMENTS:

COT: New chapters

Posted on

Where it all began

AO: toratoratora
Q: Chunks
PAX: Space Baby, greyalbum, Hot Route, 40 Minutes, Ultratecht, Squatter
FNGs: None
COUNT: 7
CONDITIONS: Wet, Dark and Fall Like

WARMUP:

THE THANG:

Running

Moving Coupons

More Running

No Burpees or Abs (didn’t feel like getting wet)

MOLESKINE:

Big thank you to the men of ToraToraTora, for welcoming me into the fold 3 years ago. F3 has impacted my life in so many ways. It all started here and I’m so grateful. Keep doing what your doing HIMs.

ANNOUNCEMENTS:

COT:

Posted on

The Filthy Fifty

AO: thebuffalo
Q: Strutter
PAX: The Bobs, Steely, greyalbum, Hot Route, Ultratecht, Goose, Makita (Anderson Fader), Strutter
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP:
10 each IC
SSH
IW
Abe Vigodas
A short Mosey
THE THANG: Upon arrival to the parking lot, I plotted out the four corners that would become our workout areas. The four corner workouts were as follows: 1) 10 merkins IC 2) 10 SDS IC 3) 10 IC merkin complex, a different style each round. Diamond, Wide, Hand Release, Makhtar N Daiye. 4) 10 Standard Squats IC. The mode of travel between each corner varied each round. 1) Lunge Walk 2) Bernie 3) Duck Walk 4) Sprint. 5) The final round was a combo of all of the exercises and all of the modes of transportation. With an earlier than expected finish, we held Al Gores and then a repeato of the first mosey.
Mary:
10 each IC
Flutterkicks
RRRRRRRosalita
Freddie Mercury’s
Mercury Freddie’s
We finished with 20) LBCs.

MOLESKINE:

ANNOUNCEMENTS:

COT:

Posted on

Fresh Legs

AO: toratoratora
Q: greyalbum
PAX: Hot Route, 40 Minutes, Space Baby, Ultratecht, Goodwill, LongCut, Invictus, dude from Sacramento
FNGs: None
COUNT: 9
CONDITIONS: Humido

WARMUP:

Mosey
SSH
WMH
Imperial walkers
Hillbillys

THE THANG:

Back to stardex

3 mins as many cycles as you can do
5 Burpee 10 Merkin 15 squat

DORA – partner runs to 2nd building and back

150 squat jumps
150 overhead thrusters
150 kettle bell swings

Group lunge walk out to 2nd building and run back

Group broad jump out to water fountain and back

DORA cont’d at picnic tables
10 each leg Bulgarian split squats while partner does high knees
15 Step ups while partner does air squat

COT
Announcements
Prayer

Playlist:
Artist: Susto
Album: My Entire Life

MOLESKINE:

ANNOUNCEMENTS:

COT: