Tag: Ultratecht

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Lovers of the Light

AO: toratoratora
Q: 40 Minutes
PAX: Space Baby, Goodwill, Ultratecht
FNGs: None
COUNT: 4
CONDITIONS:
Perfect, with a beautiful sunrise

WARMUP:
A little mosey a little standard warmup

THE THANG:
Tababta-style circuit (40 seconds on 15 second rest x4)
Round 1
– Mercins
– Squats
– WWIs

Hill Sprint

Round 2
– Curl to Press
– Single Leg Lunges
– American Hammers

Hill Sprint

Round 3
– Race car Drivers
– Speed Skaters
– Bird Dogs

MARY

COT:
– Thankful for a full recovery for 40 Minutes MIL

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Dawg Days of August

AO: thebuffalo
Q: The Bobs
PAX: Hot Route, Giving Tree, Ultratecht, Space Baby, Hair Band, greyalbum, Elroy
FNGs: 1 Elroy
COUNT: 8
CONDITIONS: Ideal. Clear and cool

WARMUP: Moseying down the hill and stopping at the stations:
SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch

THE THANG: Find a park bench or picnic table:
• Step-ups – 20 (10 each leg)
• Incline Merkins – 15
• Decline Merkins – 15
• Dips – 20
• Repeat x4 (5 sets total)

Run up the path to the secret cave and stop for 20 squats + 20 merkins. Finish moseying to the playground

At the playground (rotate through until time)
• Pull-ups – 10 (modify with rows using a bar if needed)
• Burpees – 10
• Plank Hold – 1 minute

MOLESKINE:

ANNOUNCEMENTS: F3 Nashville Night Moves, Walk for Apraxia on 9/13 at Cornelia Fort. East side HH is the works — please vote on Hot Route’s post

COT: Hair Band’s father’s health and friend who will soon be a father. TAPs for each of us to remain consistent, grounded, and to be lights to our communities

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Partner Grinder

AO: thebuffalo
Q: The Bobs
PAX: Ultratecht, greyalbum, Hot Route, Giving Tree, Goodwill, Space Baby, Bryce Perham
FNGs: None
COUNT: 8
CONDITIONS: Clear, calm, and collected

WARMUP: SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch. Mosey around the neighborhood

THE THANG: Find a partner. One exercises, one runs around community center

While Partner A runs, Partner B does:
• Merkins
• Squats
• Overhead Press
• American Hammers
• Repeat x2 (total 3 sets)

Swap each time the partner returns and cycle through list

MOLESKINE:

ANNOUNCEMENTS: Tomato Arts Festival, Nashville Night Moves, Walk for Apraxia (9/13) at Cornelia Fort

COT:

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The Dirty Dozen

AO: thebuffalo
Q: The Bobs
PAX: Goose, Ultratecht, Goodwill, Makita (Anderson Fader)
FNGs: None
COUNT: 5
CONDITIONS: About as good as you can get in July

WARMUP: SSH, Good Mornings, Willy Mays Hays, Little Baby Arm Circles into World’s Greatest Stretch, mosey around neighborhood

THE THANG: 3 Rounds — 12 reps each exercise
1. Merkins
2. Squats
3. WWIs
4. Burpees
5. Lunges (1 as one)
6. Carolina Dry Docks
7. LBCs
8. Mountain Climbers (2 as one)
9. Plank Jacks
10. Jump Squats
11. American Hammers (2 as one)
12. Overhead Press

Mary in the lot

MOLESKINE:
Falling-with-style EH during COT. @Baggage recently moved to Nashville, lives in East, and looking to get back on the saddle. Be on the lookout both here and at toratoratora and say hello! (and your best behavior… he’s a lawyer)

ANNOUNCEMENTS:

COT: the power of habit

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TGIF

AO: thebuffalo
Q: Goose
PAX: greyalbum, The Bobs, Ultratecht, Makita (Anderson Fader)
FNGs: None
COUNT: 5
CONDITIONS: Humid

WARMUP: Willie Mays Hays, Forward Fold, Good Mornings, Cherry Pickers

THE THANG:
-Deck of Cards:
Clubs=Squats
Diamonds-Merkins
Spades=SSH
Hearts=WW1
Aces and Faces=Run to goal line and back
-lunges, squat jumps, shuffles
-Circle of Mary

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Days of Thunder

AO: thebuffalo
Q: The Bobs
PAX: Giving Tree, Ultratecht, Goose, Hot Route, Space Baby
FNGs: None
COUNT: 6
CONDITIONS: Ideal weather-wise; OSHA compliance of the AO was questionable as Shelby Community Center gets a makeover

WARMUP: SSH, Good Mornings, Willy Mays Hays, LBACs w runner’s pose stretch, mosey around the hood

THE THANG: Find a partner. One exercises, one runs around community center

While Partner A runs, Partner B does:
• Merkins
• Squats
• Dips
• Lunges
• Repeat x2

Swap each time the partner returns and cycle through list

MOLESKINE:

ANNOUNCEMENTS: Pickin’ Party (last one?? Gasp) tomorrow at the Airpark

COT: prayers for Hot Route and his family as they have recently experienced the loss of a family friend. Peace, wisdom, strength to Space Baby as he is traveling to AL today to be with his father for medical tests. Gratitude from me as my son took his first steps all by himself this week

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Sad Songs with Friends

AO: toratoratora
Q: 40 Minutes
PAX: Ultratecht, Hot Route, Space Baby, Conductor
FNGs: None
COUNT: 5
CONDITIONS: Perfect

WARMUP: Mosey and stretches

THE THANG:

:rock: Block Work (35 mins)
3 Rounds; 20 reps each
1. Thrusters
2. Curls
3. Overhead Press
4. Bent Over Rows
5. Squats
→ Run to the far building after each round

:wood: Partner Pull-Ups – 10 mins
At pull-up bars: partner up
– P1: Pull-ups (max reps)
– P2: Plank hold
– Switch. Repeat 3x.

:man-running: Hill Work – 5 mins
– Jog backwards up the hill
– Sprint up the hill and mosey down x3

:pray: Mary – 5 mins

ANNOUNCEMENTS: 4th of July workout (see general channel)

COT: End in sight for 40 Minutes job search

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That is a really big hill.

AO: thebuffalo
Q: Strutter
PAX: Hipster, Hot Route, Ultratecht, Hank Hill (F3 Plainfield), Makita (Anderson Fader), Strutter, The Bobs
FNGs: None
COUNT: 7
CONDITIONS: The gloom, she is warm.

WARMUP:
Short Mosey to
THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Mondays at Tora

AO: toratoratora
Q: Goose
PAX: Ultratecht, 40 Minutes, Third Coast, Space Baby, Goodwill, Longcut
FNGs: None
COUNT: 7
CONDITIONS: perfect

WARMUP: Willie Mays Hays, Forward Fold, Arm circles, Arm stretches

THE THANG:
-Dora: 200 squats, merkins, SSH, while partner runs
-More Dora: 300 dips while partner run
-Lunges down and back
-Circle of Mary

ANNOUNCEMENTS: Cornelia Fort Pickin Party this Saturday

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Leftovers for breakfast

AO: thebuffalo
Q: greyalbum
PAX: The Bobs, Ultratecht, Goose
FNGs: None
COUNT: 3
CONDITIONS:

unseasonably cool

WARMUP:

Mosey down to the pond

SSH
Good mornings
Seal claps
Arm circles
Overhead press
Overhead claps
Arm circles
Runners stretch

THE THANG:

5 Burpee buy-in

DORA ….sort of

P1: 30 crunchy frog
P2: Run up the hill and back then switch

P1: 100 squat
P2: Run up hill and back

P1: 100 each leg Step ups
P2: Run up hill and back

P1: 100 Dips
P2: Bear crawl out and back

Run across field

Lunge walk up through woods

Sprint up stairs

Mosey to bball court grab coupons

Squat thrusters 1 min
Curls 1 min
Skull crushers 1 min

COT