Tag: Ultratecht

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The Buffalo

Date: 2026-10-16 AO: The Buffalo Q: Hot Route , PAX: Hot Route, Ultratecht, The Bobs FNGs: None COUNT: 3 CONDITIONS: humid but getting colder?
WARMUP: regular
THE THANG: focus on slow, weighted ‘stretching’ with some upper body exercises, core, and lower body wake-up with a few runs around community center
MARY: yoga
MOLESKINE:
ANNOUNCEMENTS: ML Rose night with proceeds going to 4:13. Last Fridays by River of the season this afternoon/evening.
COT: job stuff
PLAYLIST: music.apple.com/us/album/day-of-the-dead/1545433332
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All the classics

Date: 2026-10-09 AO: The Buffalo Q: Hipster , PAX: Waymo (formerly Space Baby), Hipster, The Bobs, Ultratecht, Makita, Honeydo (sp? – DR from Knoxville) FNGs: None COUNT: 6 CONDITIONS: Chef’s kiss
WARMUP: Standard WOR
THE THANG:
1 – Mosey to Loooong Ave for 7’s on the hill. Star jumps up top, burpees at the bottom
2 – Mosey to tennis courts, partner up for Dora – merkins, squats, and LBC’s
3 – Mosey to startex, ring of fire and ring of howler monkeys
MARY: nah
MOLESKINE: Never trust a fart, always keep a towel in your car
ANNOUNCEMENTS: check slack
COT: taps for Makita’s job hunt
PLAYLIST: Dad rock
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Pocket Chicken

Date: 2026-10-07 AO: Pocket Chicken Q: Hot Route , Ultratecht PAX: Ultratecht, Hot Route FNGs: None COUNT: 2 CONDITIONS: almost perfect
WARMUP:
THE THANG: faster than normal
MARY:
MOLESKINE: Tuesday night football, Texas chainsaw massacre
ANNOUNCEMENTS:
COT: what we watching this weekend
PLAYLIST:
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Tora! Tora! Tora!

Date: 2026-10-05 AO: Tora! Tora! Tora! Q: Waymo (formerly Space Baby) , PAX: Ultratecht, Hot Route, Waymo (formerly Space Baby), Inglewould FNGs: None COUNT: 4 CONDITIONS: Cool and clear skies
Warm-Up (5 min) – Mosey to runway and back – Imperial Walkers – Type writers – SSH – Willie Mays Hays – Good mornings – Arm Circles – Runners stretch to world’s greatest stretch
The Thang (at 5:35) Shaken, not stirred… to celebrate James Bond Day
Get coupons and go to gym
Take a chance and roll the dice – each person rolls 3 exercise dice to determine Tabata set; in between sets do a suicide run
War with F3 card deck – highest number wins and we do the exercise of the winner
PLAYLIST: Bond soundtrack
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The Buffalo

Date: 2026-10-02 AO: The Buffalo Q: Waymo (formerly Space Baby) , PAX: Ultratecht, Waymo (formerly Space Baby), Hipster, Makita FNGs: None COUNT: 4 CONDITIONS: humid
Warm-Up – SSH – Willie Mays Hays – Good mornings – Cherry pickers – Imperial Walkers – Arm Circles – Runners stretch to world’s greatest stretch
The Thang – Run down the trail – 1st stop 1 min merkins – 2nd stop 1 min flutter kicks – In pavilion 2 tabata rotations – Pullups – Side plank right clamshells – Side plank left clamshells – Freddie mercury’s – Run up the road to parking lot – Circle of stairs – One person runs down around the fountain and back – Others do squats
Head to basketball court – Get coupons – Tabata rotations x 2 – Curls – American hammers – Skull crushers
COT: job searches
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Tora! Tora! Tora!

Date: 2026-09-28 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Ultratecht, Giving Tree FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: Mosey to runway and back, SSH, hillbillies, imperial walkers, hip flexor stretch and arm circles
THE THANG: Drop Rest Core: 4 core exercises 30 seconds each. Rest between reps starts at 20 seconds first time through. Drops to 10 seconds rest between reps second time through. No rest between reps on last time through.
– frog leg crunch – American hammers – 1-2-3 Mercury’s – flutter kicks
Circuit: 30 seconds workout 1 30 seconds workout 2 20 second rest Repeat 3x 60 seconds of cardio workout
Circuit 1 Thruster Reverse lunge 1-2-3 Heisman
Circuit 2 Bear crawl Merkins Up downs
Circuit 3 Deadlift Prom dates Duck squat walk jump squat
Circuit 4 Rows Coupon Swings Burpees
ANNOUNCEMENTS: maybe one more(?) Fridays by the river
COT: Anticipation of tough weeks.
PLAYLIST: Third Eye Blind – Third Eye Blind
:deciduous_tree:
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The Buffalo

Date: 2026-09-25 AO: The Buffalo Q: The Bobs , PAX: Waymo (formerly Space Baby), The Bobs, Ultratecht, Giving Tree, Hot Route FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Pocket Chicken

Date: 2026-09-23 AO: Pocket Chicken Q: Giving Tree , Ultratecht, Hot Route PAX: Hot Route, Giving Tree, Ultratecht FNGs: None COUNT: 3 CONDITIONS: Much cooler but still a little muggy.
WARMUP: Rain dances
THE THANG: Fun run for about 4.25 miles
THE DAILY GRID: running long distances in extreme heat is hard
:deciduous_tree:
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Pocket Chicken

Date: 2026-09-16 AO: Pocket Chicken Q: Waymo (formerly Space Baby) , Ultratecht, Hot Route, Giving Tree PAX: Hot Route, Giving Tree, Ultratecht, Waymo (formerly Space Baby) FNGs: None COUNT: 4 CONDITIONS: still gross
WARMUP: stretch, moans, airing of grievances, ailments we all have
THE THANG: slow, slow run
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Buffalo

Date: 2026-09-11 AO: The Buffalo Q: Hot Route , PAX: Ultratecht, The Bobs, Giving Tree, Waymo (formerly Space Baby), Hot Route, Hipster FNGs: None COUNT: 6 CONDITIONS: no rain
WARMUP: run to get blocks and quick standard warmup
THE THANG: running with our blocks down the greenway stopping for 50 press-ups and then 50 squats
At the pavilion, 50 merkins, 50 plank pulses then mosey with blocks to the bollards doing lunges to them then 50 step-ups w/block then lunge back a bit and mosey back to pavilion. 50 rows followed by 50 Y-raises
Mosey to the Stairway to Heaving and sprint with blocks up to the cave for 25 merkins then continue up to the parking lot for 25 more. One last sprint to return the blocks and back to start
MARY: we did hit 4,400 steps which is a bit over the total of the twin towers. Remembering that the 20ish LBS of blocks we carried is not even close to the amount of weight first responders and firefighters had to haul during rescue going up a furnace of stairs.
MOLESKINE: tried to do rain dances to bring on some precipitation
ANNOUNCEMENTS: struggle, happy hour next Tuesday or Wednesday?? Night Moves at a later date when majority can join. Reflection and remembrance for all involved
COT: sharing of personal accounts from the day. I always reflect on two stories that have made an impact on me. Large from Barstool’s account of it and the Man in the Red Bandana www.barstoolsports.com/blog/3576912/911-larges-reflection

PLAYLIST: tried to make it rain music.apple.com/us/playlist/rain/pl.u-8aAVZ6eSJRM3g