SlackBlast – F3 South Charlotte

5 braves for 5 miles ….

Date: 2025-10-10 AO: the-brave Q: Franky , PAX: frasier, bunker, midriff, fire_hazard, teddyf3 FNGs: None COUNT: 6 WARMUP: quick run up Ballantyne commons. 10 SSHs, 11 imperial walkers, and 10 windmills. Mosey to St. Matthews THE THANG: laps around st Matthews and exercises at each speed bump / 10. First lap: 10x 10 merkins; second lap: 10 X 10 LBCs or American hammers; 3rd lap: 10 x 10 Superman’s ; 4th lap: 10 x 10 squats; 5th lap: just counting speed bumps. Mosey back to launch through murder horn alps. We had to pick up the pace to be back on time. MARY: nope. ANNOUNCEMENTS: what’s in-vergeance!? Let’s find out tomorrow at bulls ring. COT: god bless you all – amen. Time for Panera.

You can’t surf asphalt…

Date: 2025-10-10 AO: centurion Q: Point Break PAX: snowflake, Icarus FNGs: None COUNT: 3 The Thang
Mosey across 51 to the top of the parking deck.
Warm-Up Exercises in cadence: · Hillbillies x 12 · Merkins x 12 · Low Slow Squats x 12 · SSHs x 12 · Runner’s Stretching
Mosey to the bottom of the first ramp.
WAVE 1: “Concrete Waves” · Floor 1  Floor 2: Bear Crawl up the 1st ramp. Squats x 10 at the top. Mosey to next ramp. · Floor 2  Floor 3: Backward Run up the 2nd ramp. Merkins x 20 and the top. Mosey to next ramp. · Floor 3  Floor 4: Side Shuffle up the 3rd ramp (Flapjack halfway). Mountain Climbers x 30 at the top. · Backward run down to the starting point. Stop halfway down each ramp for Calf Raises x 10. · Floor 1  Floor 2: Lunge Walk up the 1st ramp. Big Boy Sit-ups x 10 at the top. Mosey to next ramp. · Floor 2  Floor 3: Backward Run up the 2nd ramp. Kick-Throughs x 20 and the top. Mosey to next ramp. · Floor 3  Floor 4: Sprint up the 3rd ramp. LBCs x 30 at the top. · Backward run down to the starting point. Stop halfway down each ramp for Calf Raises x 10.
Mosey over to the fence at the football field
WAVE 2: 11s · 11s between the fence and the deck wall · Dragonflys x 1 at the fence, Donkey Kicks x 10 on the wall. Back to fence. · Dragonflys x 2 at the fence, Donkey Kicks x 9 on the wall. Back to fence. · Repeat increment/decrement until you get to Dragonflys x 10 and Donkey Kicks x 1. · Mosey over to the brick benches on campus.
WAVE 3: Bench Sets · Dips, Derkins, and Split Squats x 10 · Repeato
Experimental backwards stair climb up stairwell #1 just for kicks.
Mosey back to launch
Mary until time is called

Java speed version 🐐

Date: 2025-10-10 AO: mountain-goat Q: fleetwood PAX: slim_fast, Spammer, lois, beaver, drano, Mounds, shooter FNGs: None COUNT: 8 WARMUP: SCMS track warm up w dynamic THE THANG: 2-1-30sec. Fartlek style intervals w halftime recoverys trying to hit 5k pace. Route followed a Java standard. Strawberry to Roecliff-Brownes Pond-Coburn-CaryRidge-51. 2.5miles… Clockwise first loop, counter on the second. 5 speed walkers 3 ran. Great temps made for a glorious morning.
MARY: ANNOUNCEMENTS: SOB invergence/convergence 6:30 @ballantyne bulls 10/11 Terror trails ultra COT: me

It’s all about perspective…

Date: 2025-10-10 AO: scars Q: Roulette , PAX: The Worm, taggart, Blanks, kirby FNGs: None COUNT: 5 WARMUP: Not applicable THE THANG: It was a great morning to get out and have some active recovery with some fantastic weather. It is great to have The Worm back on Fridays now that he’s feeling better. We salute U0818MN3BN3 for his pending single parent duties. We’re giving kirby full credit for this post even though he was slightly tardy, he was dealing with some emotional trauma and being a good Samaritan. U093Y9UF3BK continues to push through the hard things in life, sometimes it just about adjusting your perspective on things, you’re gonna be just fine brother and we are here to listen… MARY: Not on the menu ANNOUNCEMENTS: Invergence tomorrow, be there… COT: Franky took us out, very efficiently

Challenge of the tiger variety

Date: 2025-10-09 AO: the-devils-turn Q: flipper PAX: hairball, frasier, bunker, gumbo, Dosey Doe, citgo, flipper FNGs: None COUNT: 7 WARMUP: 2 for a PreRun THE THANG: Frasier, citgo and dosey doe did marathon vampire things. The rest of us did tiger rag challenge and hairball ran with his friend Chris for a shortened Chicago friendly taper MARY: nope ANNOUNCEMENTS: terror trails COT: YHC took us out

Variety show

Date: 2025-10-09 AO: sparta Q: Orange Whip PAX: hoover, geraldo, ductwork, Orange Whip FNGs: None COUNT: 4 Two started rucking, two started running, and we met up along the way.
Sportsplex loop of 4 miles. 6 miles for the run.
Met up with Peak 51 and had coffee afterwards.
Good convos and a great morning to be alive.

Familiar territory, dog bites, and other tales from the gloom

Date: 2025-10-09 AO: sparta Q: hoover , Orange Whip PAX: geraldo, ductwork FNGs: None COUNT: 4 Nan’taan Hoover decided to incorporate a speed ruck into Thursday’s Sparta workout. Consider it sort of a maiden voyage, not to take away from Sparta but as a shake-up to the usual routine. Geraldo HC’d for backpacking, a route was planned, and Orange Whip decided he wanted the challenge of lapping the ruckers. That’s pretty aggressive, (8 miles in an hour aggressive) but I respect the gauntlet being thrown down.
Ductwork started with a run but gave into the dark-side and joined the ruckers at the Sportsplex. We ain’t getting any younger. He did regale us with a story of dogs chasing him in Guatemala and rabies shots in the US. Remind me not to get bitten by a stray dog in the future. OW hung around but really wanted to get that run in and took off with promise that he would see us again on the route.
For the uninitiated, as OW and Ductwork learned this AM, a speed ruck is a sub-15 min/mile pace under weight. Pretty much a guarantee to be in Zone 2 for your heart rate as evidenced by Geraldo’s post-ruck stats on Garmin. To put it another way, this is MAF training without the ultra slow running. Build endurance and add resistance training into the mix. Increase the weight as you see fit. Expect more of this as the winter approaches and the addition of coupons.
Plus the Nan’taan has tunes.
ANNOUNCEMENTS: holiday party, can-can brew ruck, 10/28 is Sensei’s birthday and the Peak 51 crew is planning something, plus a sneak preview of a December CSAUP. More to come on that last one …
COT: Peak 51 Q, Slim Fast took us out

Green Monster

Date: 2025-10-08 AO: wamrap Q: Alf PAX: Mile High, double_e, Alf, Orange Whip, O’Tannenbaum, Ledbetter FNGs: None COUNT: 6 A great day for a few laps around the Green Monster.

Uncle Leo was wrong, but so was I.

Date: 2025-10-08 AO: meathead Q: Unplugged PAX: voodoo, flipper, The Worm, Uncle Leo, high_tide, Pepsi, MARTA, Soul Glo FNGs: None COUNT: 9 Nine PAX posted to Meathead this AM for another session and lesson in Norwegian athletic training. In this episode YHC decided to do many things wrong, even when he was right. My round count down timer was off and wrong. I made up a new exercise when I called ‘racked reengage rows’….huh? Mind you, I wrote the dang gum spreadsheet and still called the wrong exercise.
Success was found when the workout was so terrible that voodoo kinda cussed me, which I count as a win.
On a sad note: Uncle Leo was wrong about a math thing….yes our very own meathead abacus was incorrect when he said π/4 was not 45 deg but 90 deg. I was wrong about so many things this AM and I had O2 dep due the workout that I did not question our trustworthy & proven abacus. However, after further reflection and review, 45 degrees in radians is actually π/4. #nerds. Please allow Leo time to mourn this strategic state of events. Let him have privacy with with his family and radian calculator.
Facts of note from the terrible AI playlist: – The best rock band from Colorado is the Lumineers.. flipper said…”hey, ho. I don’t agree with that” – Slipknot is a great name for a band from Iowa if you have every been in Iowa in the bleak winter. – Good Charlotte is from Maryland. who new. Nothing good comes out of Maryland.
As our #1 Duke fan (Krzyzewski) would say….let’s get to the recap.
WARMUP: The usual -SSH, swings, LSS, prying, sprinklers, around the world, arm circles
THE THANG: Norwegian 4×4 – 85-95% Max HR 4:00 -Snatch 30/30 (L/R) -Renegade Row 30/30 (L/R) -Heavy Good Morning -Rack Reverse Lunge 30/30 (L/R) Rest 3:00 – includes complaining and mumble chatter whilst doing carries-brisk walking, jog in place, etc-
Finish up with some carries, a little squatting, and a dash of presses.
MARY: Elbow Plank Glute Bridge – in part (l/r) leg at π/4 radians (AHEM) Superman, Wonder woman, Ironman 10 Merkins for flipper
ANNOUNCEMENTS: Prayers for Jokers fam. COT: YHC took us and the Anvil Crew out.

stamping the lots

Date: 2025-10-07 AO: skunk-works Q: Mountain Momma PAX: lois, smokey, Spyglass FNGs: None COUNT: 4 WARMUP: Lois – lots of everything THE THANG: Stamp the lots. Upper lot – 3 squats, 3 Merkins, 3 thpp Catch me if you can to the lower lot Mushchamp the crew to choose the exercises MARY: Rounds of core between stamping ANNOUNCEMENTS: Blood drive? COT: Diego’s healing Spyglasses friend who’s 9 day old went to be with the Lord

Author Archive SlackBlast