Tag: Ultratecht

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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:

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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:

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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:

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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