SlackBlast – Page 163 – F3 South Charlotte

giving back

Date: 2024-07-18 AO: _area-51 Q: ToeJam PAX: Bombay, Carny FNGs: None COUNT: 3 A give back day at our site 3 pax disassembled a Gaga ball pit and moved it 150yards and then reassembled. Some running and lifting during the move. Took longer than 45min but we got’er done.

Double the pleasure

Date: 2024-07-18 AO: the-phoenix Q: lex_luthor PAX: Kelly, Rudy, kirby, wildturkey FNGs: None COUNT: 5 WARMUP: quick set of side straddle hops, arm circles, merkins and squats THE THANG: the exercises: high knees with lateral movement, glute bridge and sit up, merkins and mtn climbers and lunges and squats the reps: did three rounds with 21 reps, 15 reps and 9 reps with the extra time 2 rounds of 10 Aussie’s, 10 Kirby squats, 5 pull ups, 10 American Hammers and 10 Carolina Drydocks We enjoyed a slight breeze which felt amazing after the extreme heat and humidity of the past few weeks. wildturkey was a man on a mission cruising through the exercises and making it look easy Kelly is back and looking strong Rudy made high knees look easy kirby made sure that the rest of us kept count of the exercises. He is also doing a great job of re-invigorating the SOB Pax MARY: ANNOUNCEMENTS: Bro Olympics on July 27th, Date Night at OMB July 27th COT:

BRR curious

Date: 2024-07-18 AO: sparta Q: Full House PAX: Keystone, hoover, Fumunga FNGs: None COUNT: 4
WARMUP: half mile then stop for dynamic stretching THE THANG: run through sportsplex to greenway. Greenway between Charles and John was closed so had to improvise. Fun talk about PMP exams. Also Keystone is BRR Curious. We all know where that leads too…. MARY: NA ANNOUNCEMENTS: NA COT: Prayers for Sensei and wife going through treatment for brain tumors. Also Carnival in south wake region. Has a daughter dealing with cancer and other illnesses.

The best part was the rest

Date: 2024-07-17 AO: meathead Q: Uncle Leo PAX: high_tide, Emoji, Wabbit, Unplugged, Coldcuts (metro) , Mortimer FNGs: 1 Mortimer COUNT: 7
WARMUP: A fairly typical areangement of SSH, IW, Sharon Towers, mixed with some cleans , swings and high pulls to get ready for the main event.
THE THANG:
25 min of alternanting EMOM A: 3 swing + snatch each side B: 3 clean and press each side
4 rounds of 1 min AMRAP half snatch followed by 2 min rest (alt sides each round)
MARY: cut for time
ANNOUNCEMENTS: Waxhaw Brolympics- check slack
Haywood fest at 24 hours of booty later in July – check metro comms
Mission I’m Possible in August – check metro comms
COT: Welcome to FNG Mortimer who was EHd by Coldcuts who made the trek down south to post.
This wasn’t the most interesting workout the snatch sprints at the end certainly woke us up.
As always prayers for those struggling with health and substance issues.

Why did the Pax Cross the Road

Date: 2024-07-17 AO: wamrap Q: rachel PAX: Alf, poptart, double_e, Horsehead, Orange Whip, rachel FNGs: None COUNT: 6 We did WAMRAP stuff. Not many rounds but a fair number of reps.

Maul Disc Golf, Third Installment

Date: 2024-07-17 AO: the-maul Q: picasso PAX: Hippie, Smash FNGs: None COUNT: 3 It was time for the third installment for the somewhat-annual disc golf at the Maul.
Warmup Everyone grabbed a disc and threw it in an opposite direction, which then served as points for a few rounds of mosey and called exercises.
Main Event We had two disc golf holes. One person runs ahead and places the hole anywhere in the AO, while the others hold plank. Once the hole is placed, pop up from plank and sprint to the hole, then turn around and start throwing back to the original hole. Count your strokes, five merkins after each throw, mosey to your disc for the next throw. Winner of each hole assigns an exercise to the losers.
We played 4-5 holes, then took a Mary break.
We finished with a Horse-style game.
Good times and a bit of a workout. Thanks to Hippie and Smash for joining and throwing some heat!

Strength Through Struggle

Date: 2024-07-17 AO: sacs Q: wildturkey PAX: Cheese Curd FNGs: None COUNT: 2 1 mile ruck
Then, 12 Rounds of: – 6 Sandbag Ruck Rows – 6 Ruck Burpee Squats – 6 4-count Ruck Mountain Climbers – 6 Rucksack Get-Ups
After round 6, we did a parking lot lap until round 9. Did the last 3 rounds then took our final lap. I was just shy of 2 miles.
Here’s the deal, today was difficult. GOOD! The only way to get stronger – physically, mentally and spiritually is through repeated difficulty. Accomplishment is forged in the fires of perseverance. Keep grinding.

Swift Route Anarchy

Date: 2024-07-16 AO: swift Q: citgo PAX: purell, bratwurst, soft_pretzel, goonie, Gump, fleetwood FNGs: None COUNT: 7 7 pax toed the line for laps around Brixham Green’s 800meter track – pushing through heat, humidity, sprinklers and wet tarmac to record some fast laps. YHC figured out how to slow purell down by having him lead the route without knowing where to go, while bratwurst played chicken and reversed course the last set. Thankfully all walked away unscathed and stronger after 24 minutes on the Brixham oval

This and that

Date: 2024-07-16 AO: the-rock Q: snowflake PAX: Horsehead, Cheese Curd, Snuka, Abba, geraldo, Tuna, Alf, Stalker, mall cop, Esquire FNGs: 1 Esquire COUNT: 11 Few guys for the prerun WARMUP: run around THE THANG: lots of back and fourth MARY: yep ANNOUNCEMENTS: none COT: welcome new guy. More effort was put into the workout vs this SB

catching up

Date: 2024-07-16 AO: 3rdf-timekeeper Q: bratwurst PAX: soft_pretzel, Gump FNGs: None COUNT: 3 Catching everyone up to get to Chapter 5 – Obsess over Quality – on Tuesday, 7/23.
Volunteers for Q?

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