SlackBlast – Page 170 – F3 South Charlotte

The start of the swamp

Date: 2024-06-04 AO: skunk-works Q: Mountain Momma PAX: lex_luthor, Ozzie , none FNGs: 1 none COUNT: 3
WARMUP: 6 minutes of 10 second exercises, rotate every 10 seconds for 6 minutes – SSH, merkins, lunges, squats, v-ups, mountain climbers. Then some Sharon towers and imperial walkers so as to not stray completely from tradition THE THANG: 2 old Weinkes, first Squats, staggered stance RDLs, SA press, lawnmowers, SA bench press, cleans, plank pull throughs, and finally the grapevine stretch to get those hips and hammies loose. Run a lap Next was the burner Weinke, 10 reps each exercise Lawnmower L Bell pushup L Bell pushup R Lawnmower R SLDL L SLDL R 2 hand swing Reverse lunge L Reverse lunge R 2 hand swing One arm thruster R One arm swing R One arm swing L One are thruster L Run a lap, or so a walk to the lion to get the heart rate down
Lots of sweat, not too much chatter. Some comments about not being able to understand the Q because of poor annunciation MARY: none, no time ANNOUNCEMENTS: FNG push in July, blood drive, Charlotte rescue mission run/ruck/walk 5k in August COT: Praying for Ozzie’s friend William who looks to be suffering with a health condition. Praises for my baptism on Saturday!

Chapter 6 – The End of the End of Race Politics

Date: 2024-06-04 AO: 3rdf-timekeeper Q: frasier PAX: das_boot, bratwurst, citgo, soft_pretzel, Gump FNGs: None COUNT: 6 (ghost written by Brat)
We wrapped up the End of Race Politics – Arguments for a Colorblind America this week. It finishes with a “what can we do” – take that to heart and do something to improve the lives of your neighbor (www.biblegateway.com/passage/?search=Luke+10%3A29-37&version=CSB??), your city, your country.
Here is the author’s original TED Talk – https://youtu.be/QxB3b7fxMEA?si=C3BLvfzN1b7pR2ZS Here is a Debate called “Does Color-Blindness Perpetuate Racism?” the author had following that talk – https://youtu.be/gNo8en2iJAc?si=BBAoL-yg4pJgDQDe
Next week – Intro to https://a.co/d/f2FW08J . Here is a Podcast “How to be productive without burning out” talking about the overview of the book – https://open.spotify.com/episode/1bhoBZAfIBUoXDZj0TZK3H?si=uTFeknttTtC31_KERkl-Yw

You’re not dreaming…..you did just used your butt to walk whilst holding a kettlebell

Date: 2024-06-03 AO: swole Q: Unplugged PAX: The Worm, flipper, Uncle Leo FNGs: None COUNT: 4 WARMUP: Swings Halos Swings Slingshots LSS Arm Circles
THE THANG:
Part 1: The Best Part of the Workout 10 Minute EMOM – alternating A & B A. 5 Double Swings and 5 Double Cleans Minute B. 12 Alternating Presses total
Part 2: This was good, the row to snatch required some new techniques. Russian KB Swings 3×15 Single arm Row into Snatch from floor combo – 3×5 reps each side
Part 3: This was most awkward thing I’ve done in F3 and my brand is weird and awkward. Pushup to Rotational Plank ( Point to ceiling with hand) – 3 sets x 3 e/s Goblet Butt Walks – 3x 10 seconds. A description can’t do it justice. Here’s a vid: ytube.io/3vAz
Part 4: Melody of carries around the parking lot.
MARY: HBH, Plank, weighted LBC
ANNOUNCEMENTS: COT: YHC took us out. Prayers for my sister’s recent cancer diagnosis.

BlakeOvery

Date: 2024-06-03 AO: run Q: frasier PAX: bratwurst, Garcia F3, hairball, jrr_tolkien, Simba FNGs: None COUNT: 6
WARMUP: THE THANG: we took advantage of Blakeney Heath being closed and wandered around a new neighborhood for most while still sticking with the tried and true of community House and Ardrey Kell. MARY: ANNOUNCEMENTS: there is an adventure race coming up in November down atCane Creek. Reach out to Kid Rock if you’re interested. COT:

Easy- peasy

Date: 2024-06-03 AO: chubby-hubby Q: Cheese Curd PAX: baracus, hoover, Mr Brady FNGs: None COUNT: 4
WARMUP: if you include making Mr Brady rush because he was already late
THE THANG: 2.5 miles out and back
MARY: not today ANNOUNCEMENTS: Blood Drive/ savage race COT: short and sweet today, everyone was tired and a little slower. Nice and easy run

Worms, Mites, Subway Cars, and Erstwhile Coaches

Date: 2024-06-01 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, mighty_mite FNGs: None COUNT: 4 An insanely beautiful and cool morning greeted the pax today as they took on a potpourri of punishment. Verily, YHC’s free-wheeling mind took over the weinke as we navigated the depths of what one can do with a kettlebell. Rows, squats, presses, snatches, cleans, and silly walks rounded out a fulsome carte du jour. Mumblechatter was about as plentiful as the Worm’s post-beach collywobbles, but YHC is pleased to report there was nary an ounce of chunder to grace the Calvary pavement this morning. Overall, a solid pump at an admittedly gentleman’s pace…let’s get into the recap. WARMUP: 10x swings, prying squats, 20 sec. overhead hold (e/s), 5x hi-pulls (e/s), synovial circles THE THANG: 1) Swinging Rows (4 sets) – Heavy swings (5x) – Upright rows (6x) – Heavy swings (5x) 2) Punctuated Goshawk’s Complex (4 sets) – Racked hold (1.5 trees) then goblet squats (8x); turn around and; – Racked hold (opposite arm for 1.5 trees) then goblet squats (8x) 3) Presses Inverse Ladder (10 min. EMOM) – A: Overhead press (R; 10x) [Decrease 1x each min.] – B: Overhead press (L; 10x) [Decrease 1x each min.] 4) Inverse Ladder for Merks/Renegades (5 sets) – Merkins (10x) [Decrease 2x each set] – Renegade Rows (2x) [Increase 2x each set] 5) Ministry of Silly Walks (4 sets) – Farmer’s carry (90 sec.) [Decrease 20 sec. each set] 6) Random Complex Unfit for the End of a Workout (2 sets) – Snatches (5x) – Cleans (3x) – Transformer squats (5x) MARY: – Louganis (10x) – …and we were ambushed by The Rock so called it good ANNOUNCEMENTS: – Beer Run (<1 hour; better get on your drankin' shoes). - Continued prayers for the Worm's mother in law. - Reminder - as the esteemed philosopher Bill Murray once said, "whatever you do, always give 100%. Unless you're donating blood." That said, do remember to actually give some. Next drive coming at you June 21st. COT: Hoover jointly took out the fine pax at Calvary this morning as a cadre of cricket players loomed in the distance.

Where’d they go!

Date: 2024-06-01 AO: stonehenge Q: Hippie PAX: Pilgrim, Rehab, Cheese Curd, Roulette, ToeJam, Hawkeye, Snake_Eyes FNGs: None COUNT: 8
WARMUP: 1 imperial walker
THE THANG:
Tabata – plank jacks, star jumps, lunges, burpees, mtn climbers
Rock Relay – partner up, walk w/ lifting rock while partner does 7 burpees, then catch your partner to hand off the rock. 2 laps
Weighted Exercises: 8 exercises, 10 reps a piece. ToeJam calls Turkish Getups, Pilgrim says they don’t exist
MARY: rosalita, LBC, flutter, Big Boys, box cutters
ANNOUNCEMENTS: – blood drive – Matthews – Beer run this afternoon – lex_luthor will chop down a regular to Q in order to bring another into the fold. Thanks for the chance to Q ToeJam
COT: Roulette mother-in-law, her health is declining, – hippie’s cousin (3yrs; Drew) with a surgery coming up in Boston

King of the Hill

Date: 2024-05-31 AO: centurion Q: Hawkeye PAX: Point Break, Snuka, Pilgrim FNGs: None COUNT: 7
WARMUP: Mosey to small parking lot. SSH, Imperial Walker, cotton picker, Merkin/down dog, mountain climber, runner stretchy thing. THE THANG: Jacob’s ladder 7s on beast hill. Squats at the top, Burpee at the bottom. Mosey to office picnic area -partner laps while doing called exercise. Wall sit with rotating air presses. Finally, set of beastly balls to the wall. MARY: Each member of the pax calls a core exercise. Challenge of never putting our legs down. Three rounds. ANNOUNCEMENTS: COT:

Giddy Goats

Date: 2024-05-31 AO: mountain-goat Q: retread PAX: fleetwood, sledge, lois, gullah, wildturkey, Roulette, Spammer, Insomniac, retread, Pele, slim_fast, Mounds FNGs: None COUNT: 12
THE THANG: Out and back on 51 towards Matthews. Thanks for bearing with me this month as I’ve kept things relatively flat elevation-wise to enable Achilles healing. ANNOUNCEMENTS: Brewery Run, Blood Drive. COT: Continued prayers for Julie, Sensei, and Fleetwood’s dad. Thanks to Insomniac for closing us out.

Can I have some more beans, Mr. Taggart?

Date: 2024-05-31 AO: kevlar Q: Hops PAX: puddin_pop, spackles, Horsehead, Mr. Magoo, turkey_leg, O’Tannenbaum, Limey FNGs: None COUNT: 8 the very quick Moleskinny: We did some running, not much – 2.134 miles or thereabouts Lots of flatulence of different varieties – Limey, of course; OT, Spackles and Puddin’, also of course Had to vacate the tennis pavilion after Limey’s exploits Horsehead suggested OT would need to squeeze out his socks after one explosion But enough of the bowel movements That’s really about all that happened. Fun Friday at Kevlar.

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