Tag: Ultratecht

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Monday Funday

AO: toratoratora
Q: Goose
PAX: Hot Route, Ultratecht, The Bobs, Invictus, Longcut
FNGs: None
COUNT: 6
CONDITIONS: perfect

WARMUP: Forward Fold, Willie Mays Hays, Cherry Pickers x 2

THE THANG: Def of cards: clubs=squats. Diamonds=merkins, spades=ssh, Hearts=crunches, Ace and Face Card= Mosey

ANNOUNCEMENTS: Cornelia Fort Party this Friday at airpark.
Payers for Ultratecht Dad and his recovery!

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Receive the Light With Two Hands

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Daylight, The Bobs, Ultratecht, White Cloud, greyalbum, Invictus, longcut
FNGs: None
COUNT: 9

WARMUP: Willie mays hays, forward fold, arm stretch

THE THANG: Adora:

-300 SSH while parter runs to trash can and back

-Indian run around big loop

-100 merkins and squats in 25 set increments with run between sets.

MARY

ANNOUNCEMENTS: Friends of Shelby Party Friday

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Don’t Drop The Light

AO: toratoratora
Q: Goose
PAX: Daylight, Ultratecht, greyalbum, White Cloud, 40 Minutes, The Bobs, Invictus
FNGs: None
COUNT: 8
CONDITIONS: perfect

WARMUP: Willie mays hays, forward fold, cherry pickers, arch stretch

THE THANG: Indian run around big loop

100 reps of imperial walkers, SSH, Squats with run in between sets of 25

ANNOUNCEMENTS: Shelby Park Friends by River Event Friday

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Total Eclipse

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Giving Tree, The Bobs, Culture Shock, Front Loader – Jeff City F3, Daylight, Invictus, Long Cut, (Other Friend from Jeff City)
FNGs: None
COUNT: 10
CONDITIONS: Perfect

WARMUP: Little mosey, little stretching

THE THANG: Murph Prep

10 rounds of
– 5 pull ups
– 10 pushups
– 15 squats
– Run

Front to back run

MOLESKINE:

ANNOUNCEMENTS: Beers by the river

COT: Thankful for friendship! Grab a beer or coffee with one of the guys from the group :slightly_smiling_face:

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It’s Friday!

AO: thebuffalo
Q: Goose
PAX: 40 Minutes, White Cloud, greyalbum, Ultratecht, Daylight
FNGs: None
COUNT: 6
CONDITIONS: Mild

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretch

THE THANG:

Mosey to Roy’s and back

150 reps of with coupon of curls, squarts, incline merkins. Rifle carry coupon every 25 reps.

Adora: 200 SSH while partner runs Bball court

Circle Of Mary

MOLESKINE:

ANNOUNCEMENTS: check out the new AO in Hendersonville on Saturday

COT:

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Post Super Bowl Blues

AO: toratoratora
Q: Goose
PAX: Daylight, Culture Shock, Ultratecht, The Bobs, Hot Route, White Cloud, Invictus
FNGs: None
COUNT: 8
CONDITIONS: chilly

WARMUP: Willie may hays, forward fold, cherry pickers, arm stretch, repeat

THE THANG: Adora

300 reps: SSH, LBC,, Squats

Lunge to the Light

Circle Of Mary

MOLESKINE:

ANNOUNCEMENTS: Tuesday Brewsday at 12 south taproom tmw at 430

COT:

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Kings of The Mountain

AO: thebuffalo
Q: greyalbum
PAX: 40 Minutes, Ultratecht, Daylight
FNGs: None
COUNT: 4
CONDITIONS: Iight rain 50s

WARMUP:

SSH
Cross Leg Forward Fold
Imperial Walkers
LBAC

THE THANG:

KINGS OF TBE MOUNTAIN DORA

Each team of 2 takes one small coupon and one big coupon

Mosey to picnic shelter

First team back to coupon pile who has completed all reps wins.

Between completed sets teams will have 10 seconds to run as far as they can. They will stop where the fastest partner made it and complete the next set.

150 block squats/partner does 25 Merkins then switch

150/block chest press/partner does 25 Mountain Climbers (2 is 1) then switch

150/block curls/partner does 25 Iron Mikes (2 is 1) then switch

150 Overhead Press/partner does 25 Squat Jumps then switch

ANNOUNCEMENTS:

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Prayers for Lions Fans

AO: toratoratora
Q: Goose
PAX: The Bobs, Hot Route, 40 Minutes, greyalbum, Giving Tree, Culture Shock, Ultratecht, Invictus, Longcut
FNGs: None
COUNT: 10
CONDITIONS:

WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches

Mosey the runway

THE THANG: Adora: Squats and LBCs, 300 each, 500 SSH while partner runs to light and back.

Lunges

Circle of Mary

ANNOUNCEMENTS:none

Prayers for all Lions fans out there.

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I believe I can fly

AO: thebuffalo
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Goose, Hot Route, Giving Tree
FNGs: None
COUNT: 7
CONDITIONS
Surprisingly warm surprisingly rainy

WARMUP
A little mosey and a little stretching

THE THANG
– Jog down to the lake with some burpees along the way
– Ab waterfall
–> Group did a combination of LBCs, WWIs, Freddie Mercuries, Mountain Climbers while one guy ran
– Jog back up to the bball court with some more burpees
– 11s: Curls and Squats with a coupon rifle carry in between

TAPS
– @greyalbums mother in law

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Starting the New Year Off Right

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, greyalbum, The Bobs, Hot Route, Giving Tree, Goose, Culture Shock, Peaches
FNGs: None
COUNT: 9
CONDITIONS
Crisp

WARMUP
Standard

THE THANG:
Tabata
30 seconds on 15 seconds off for 5 sets of each exercise with a sprint up the hill in between each exercise
– Mercins
– Squats
– WWIs
– Burpees

5 minutes of Mary to close things out

ANNOUNCEMENTS
– Not too late to get in on leanpax
– Sign up to lead a workout 🙂

TAPS
– @greyalbum getting adjusted to life with a baby again
– Everyone heading back to school
– General sickness…