SlackBlast – Page 166 – F3 South Charlotte

Wamrap

Date: 2024-07-10 AO: wamrap Q: Alf PAX: Alf, poptart, rachel FNGs: None COUNT: 3
WARMUP: Jog to the spot THE THANG: 3 rounds of Starfish. More reps and more exercises than usual MARY: included. ANNOUNCEMENTS: Big props to Pop Tart. All the hard work paid off for a podium finish at WAMRAP this morning, coming in 3rd place:third_place_medal:
For the record, I totally would have whooped Rachel if he wasn’t faster than me at the running and exercise parts of the workout.
Thanks to Pop Tart for the takeout.

Not Quite 65 Degrees

Date: 2024-07-10 AO: anvil Q: Erin Brokavich PAX: Point Break, lorax, Snuka, Hawkeye, puddin_pop, jet_fuel, deep_dish FNGs: None COUNT: 8 We did things. Merkin + LBC Suicides, Rock Work, some crawling.

Cookie Crusher

Date: 2024-07-10 AO: sacs Q: Roulette PAX: Cheese Curd, geraldo, Emoji, wildturkey FNGs: None COUNT: 5
WARMUP: Buy in 1 mile ruck on the track
THE THANG: COOKIE CRUSHER 2 ROUNDS: 20 Kettlebell Swings 20 Kettlebell Goblet Squats 20 Kettlebell Reverse Lunges (total) 20 Kettlebell Single Arm Push Press (total)
Rest 2 minutes
2 ROUNDS: 15 Sandbag Floor Press 15 Sandbag Bent Over Rows 15 Sandbag Deadlifts
Rest 2 minutes
2 ROUNDS: 10 Sandbag Get Ups 10 Sandbag Shoulder to Shoulder Press 10 Mountain Climber (4 ct, slick)
MARY: Cash out 1/2 mile ruck on the track
ANNOUNCEMENTS: July 27 BROlympics in Waxhaw, also same day F3 date night at Ballantyne OMB COT: Be Excellent to each other

4 for BO

Date: 2024-07-08 AO: blakovery Q: frasier PAX: Polly, fleetwood, bunker FNGs: None COUNT: 4 run 5 miles

Post IR resurgence

Date: 2024-07-08 AO: swole Q: flipper PAX: Emoji, The Worm, high_tide, flipper FNGs: None COUNT: 4 YHC rolled over into McCalpine parking lot to find it empty, but realizing it was still a little early so hopeful not to be solo. By 5:25 3 other PAX had rolled in and we were getting ready to sweat. TheWorm isn’t leaving town until Friday, Emoji is back from IR and actually at Swole in the correct day, and HighTide picked a Monday of all days to get back to bells. Kotters to a couple long standing meatheads and we’re off!
WARMUP: IW, LSS, Swings, Prying Squats THE THANG: Joe had all kinds of dastardly things planned for us this week, but YHC can’t do getups so I don’t Q getups. Instead we did:
6X of Merkin, row, swing, clean, press, snatch once each arm
8x of clean, press and hold 5 seconds, rack squat, goblet pivot squat – once each arm
4X single arm swing 8 each side
4 minutes O’ Mary

MARY: Boat/Canoe, Flute Bridge ANNOUNCEMENTS: nada COT: keep HT’s father in law in your thoughts as he and the family grapple with some health issues on top of dementia.

Christmas in July

Date: 2024-07-08 AO: chubby-hubby Q: Spammer PAX: Spammer FNGs: None COUNT: 1 On the 8th day of Christmas in July the greenway gave to me: 21 Frogs a frogging, 12 Geese a geeseing, 4 Deer a deering, 3 Rabbits a rabbiting, 3 Walkers a walking, 2 Birds a birding, 1 Turkey a turkeying, 1 Ghost a ghosting, And a sad clown running solo..

Humidity Turned up to 11…

Date: 2024-07-08 AO: firestarter Q: Point Break PAX: wildturkey, war_eagle, Rudy, Roulette FNGs: None COUNT: 5 The Thang
Slow mosey up to 131 Main for CoP.
· SSHs x 15 · Imperial Walkers x 10 · Merkins x 10 · Peter Parkers x 10 · Runner’s Stretching · Low-Slow Squats x 10
Mosey through the moisture up to the top of the Blakeney Heath hill.
WAVE 1: Triple Nickel · Run down the hill to the entrance of Blakeney Heath, Burpees x 5 · Run back up the hill, Heels-to-Heaven x 5 · Repeat 5 times
Mosey back to the shopping center and get ready to run a ladder behind the buildings.
WAVE 2: Ladder Exercise Lap · Alternating at each light post, complete the called exercises. WWII Sit-Ups followed by Heels-to-Heaven. · Complete exercise x 5 at the first light and add 5 each following light (still alternating exercises) · Example: WWIIs x 5, H2H x 5, WWIIs x 10, H2H x 10 · Do a double set of the x 15s and then begin decreasing count.
Mosey over to the yoga stairwell
WAVE 3: Stair Circuit · RD1: Calf Raises x 3 on each stair, across the level, Merkin x 5 and then back down. · RD2: Bunny Hops up the stairs, across the level, Merkins x 10 and then back down. · Mary for the six.
Mosey back to launch.
Time.

Home Remedies for Pale Extremities

Date: 2024-07-06 AO: olympus Q: Krzyzewski PAX: Mountain Momma, The Worm, Wabbit FNGs: None COUNT: 4 Four pax took to the pavement and chose to get better this morning. Another round of muggy, sunny funk greeted the pax, but all persevered through several winding EMOMs and odds and ends from Joe Daniels. Mumblechatter was solid and included several non-traditional remedies for the less tan among us. Solid pump and another one in the books – let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, slingshots (7 e/w) THE THANG: 1) First EMOM of the Day (21 min.) – A: Double shrug (10x) – B: Somersault squats (8x) – C: Double KB pullover –> double press (5x) 2) KY Burpees EMOM (10 min.) – Renegade row (1x e/s) – Double clean & rack squat – Repeat 3) Tate / Merkins (3 sets) – Double Tate press (5x) – Merkins (10x) 4) The Hammer! (3 sets) – Hammergrip KB curls (10x) 5) Carries Complex – Rack – Waiter – Suitcase – Jerry West / Suitcase MARY: Only time for a quick glutebridge ANNOUNCEMENTS: – Brolympics on 7/27 – Details: f3southcharlotte.com/2024/06/14/brolympics-return-for-2024/ – Oddly, not a lot otherwise to announce at the moment – Safe travels to The Worm on his journey to Ireland/UK – we’ll catch you in a few weeks – Memento mori COT: Ductwork took out the collective groups in the COT and prayer

Kickstart my heart

Date: 2024-07-06 AO: davinci Q: Roulette PAX: teddyf3, war_eagle, kirby FNGs: None COUNT: 4 WARMUP: Mosey to the yoga studio stairs. Dynamic stretching: 10x Neck rolls, Arm circles, hip circles, runners stretch 10 SSH, Stairs, 10 Merkins. Repeat 3 times Mosey back to Playground THE THANG: YHC had strategically placed a cart of cinder block coupons at the Blakeney playground pre-workout and lined up a playlist of 80s Hairband rock. We pressed play on the playlist and the Tabata timer. 30 seconds of each exercise with 15 seconds of rest Shoulder Press Curl Row Goblet Squat Calf Raises War Hammer Morning call (one PAX does 5 pull ups while all others do 5 merkins, stay in plank and rotate through the group). ~30 seconds of rest between sets, the lads did well and we managed to get 5 sets in before we had to head back for a little Mary in the shade. MARY: Freddie Mercs, Rosalita, J. Lo, Big Boys, Dying Cockroach ANNOUNCEMENTS: July 27 F3 Date night see teddyf3 with any questions. Also July 27 F3 Waxhaw is hosting Brolympics, come out and join YHC on a few events, Sept 14 Mountaineer Rumble 12 Hour Run at Kings Mountain State Park COT: Praise for the men that joined this morning in making our communities a better place, inspiration to help the less fortunate

5 warm chickens

Date: 2024-07-06 AO: chicken-run Q: toolbag PAX: bratwurst, tuck, jrr_tolkien, das_boot, toolbag FNGs: None COUNT: 5 5 plus four paws ran the Chicken Run this morning, heading into forbidden territory in search of water. The fountains were discovered and men (and canine) were happy. Shade and the occasional breeze were a tremendous blessing.

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