Tag: Ultratecht

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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

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Another Great Morning

AO: toratoratora
Q: 40 Minutes
PAX: Goodwill, greyalbum, Ultratecht, Space Baby, The Bobs, Long Cut
FNGs: None
COUNT: 7
CONDITIONS: Ideal

WARMUP: Jog / Stretch

THE THANG: Tabata Circuit
40 seconds on / 15 seconds rest
Circuit of 3 exercises
Complete each circuit 4 times before moving to the next

Circuit 1
– Merkin
– Squat
– Freddie Mercury
Circuit 2
– Curls
– Coupon Swings
– LBCs
Circuit 3
– Overhead Press
– Split Squats
– American Hammers

ANNOUNCEMENTS: Come out to the next Pickin Party!

COT: Lots to be grateful for and lots of challenges!

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Make it Rain

AO: toratoratora
Q: 40 Minutes
PAX: Third Coast, Goodwill, Ultratecht, Space Baby
FNGs: None
COUNT: 5
CONDITIONS: Rain

THE THANG: Just running today, 4 miles at about a 9:30 pace. Beautiful views on the bridge to Two Rivers.

ANNOUNCEMENTS: Pickin Party this Weekend

COT: Family health and job stuff

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Night Hawk

AO: toratoratora
Q: Goose
PAX: 40 Minutes, Ultratecht, Longcut
FNGs: None
COUNT: 4
CONDITIONS: Chilly

WARMUP: Willie Mays Hays, Forward Fold, Arm Stretches

THE THANG:
-Dora: 250 squats, SSH, Merkins while partner runs.

-Lunges: 2 trips down and back

-Dora w/ coupon: 250 curls and press while partner runs

-50 Dips OYO

-50 Imperial Walker while partner runs

ANNOUNCEMENTS:
Night Moves Saturday! Hipster for details

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Temple of Doom

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

WARMUP:

SSH
Imperial Walkers
Hillbillies
LBAC
Willy Mays Haze

THE THANG:

After a chaotic brawl in a nightclub, Indy flees aboard a plane with nightclub singer Willie Scott and his young sidekick, Short Round. However, the plane is secretly owned by Lao Che, and the pilots abandon them mid-flight, leaving them to crash-land in the Himalayas.

Mosey to playground

30 second dead hang
5 Merkin
10 squat
15 tricep dip

Rinse and repeat x 3

Mosey to coupon pile

At first, the palace seems normal, ruled by the young Maharaja, but Indy soon discovers its dark secret. Beneath the palace, an ancient Thuggee cult, led by the sinister Mola Ram, is conducting horrific rituals. The cult has stolen three of the five Sankara stones and enslaved the kidnapped children, forcing them to mine for the remaining stones. The stones, when brought together, grant immense power.

Lunge walk along the top of the stone wall and over the hill to the lower parking lot

20 reps of each exercise. 2 Rounds of each set. Between sets rifle carry block up hill and back down.

1
Squat Jumps
Overhead Press
Swings

2
Curls
Skull Crusher
Rows

3
5 Blockees
20 High Knees
20 Mountain Climber

Mosey up to park gate entrance

20 step ups
30 second wall sit
X3

Temple begins to crumble! GET OUT!
Sprint back to coupon pile

MARY

ANNOUNCEMENTS:

I am so grateful for the opportunity to lead the #buffalo, but it’s time for some fresh energy! I am so encouraged to announce that The Bobs has accepted the call to step into his role as OUR NEW AOQ!!! Please welcome our new leader! I’m excited to see where he takes us.

TAPS:
We took some silent time to, as Mr. Rogers encouraged us, consider all the people who have loved us into the person we are today. Let’s go forth and serve and care for our neighbor this day!