SlackBlast – Page 174 – F3 South Charlotte

The End of the Line

Date: 2024-05-18 AO: olympus Q: Krzyzewski PAX: voodoo, flipper, MARTA, Wabbit, ickey_shuffle, Mountain Momma, hoover FNGs: None COUNT: 8 Amongst the backdrop of a warm and breezy spring morn, the pax attacked today’s weinke with vigor to close out the latest spreadsheet. While the cost to attend Olympus is tantamount to the levels of productivity embraced by the Calvary construction workers, the pax undoubtedly got their money’s worth today. As Flipper alluded to, any time the total presses outnumber the swings a solid beatdown is in store. We battled through the aforementioned presses/swings and rounded out the pump with heavy carries, squats, merkins, and rows – oh my. Solid workout that YHC will surely pay for dearly tomorrow morning. Great to have Hoover join us. We’re still not sure where the men of the Rock went, but glad they eventually joined us a few minutes after 0800. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 7x slingshots (e/w) THE THANG: 1) Press Inverted Pyramid (5 sets) – L (5x), R (5x), L (4x), R (4x) – L (3x), R (3x), L (2x), R (2x), L (1x), R (1x) 2) Heavy Swings (10 sets) – 1-Handed Swings (10x) (10 sec. rest b/w sets) 3) Forearm Punishment (4 sets) – Farmer’s carries (90 sec.) 4) Unlikely Alliance Reverse Ladders (10 min. EMOM) – Goblet squats (10x) [subtract 1x each min.] – Merkin (1x) [add 1x each min.] 5) Rows for Bros (3 sets) – Heavy swings (5x) – Bent over row => Upright row (5x) MARY: – Anchored leg raises (10x) – Skullcrushers (10x) – Glutebridge (30 sec.) ANNOUNCEMENTS: – Brew Ruck on 5/25 – Blood Drive in June – Prayers for The Worm (healing from eye surgery – should be back in action next week) and Yeti’s family as they go through a tough period COT: After eventually joining up with the wayward runners of The Rock, Mountain Momma took us out in the COT

stations and talk

Date: 2024-05-18 AO: davinci Q: wingman PAX: Palmolive, das_boot FNGs: None COUNT: 3 The usual warmups
WARMUP:
Cinder blocks, dips, rocks, squats, lunges, pullups, mary ANNOUNCEMENTS: Beer ruck and beer run COT: Kirby Welcome Vu Nguyen

Track Work

Date: 2024-05-16 AO: _area-51 Q: Carny PAX: Bombay, Cooter2, Spitball, ToeJam FNGs: None COUNT: 5
WARMUP: loosen up the legs and hips THE THANG: mosey over to quail middle track. 100m sprints on the straights, chest work on the curve, 100m sprint, core work on the curve. Repeat 6 times. MARY: mosey back to launch stopping for air chairs, core work, pull-ups. ANNOUNCEMENTS: none COT:

ArboView

Date: 2024-05-17 AO: mountain-goat Q: retread PAX: retread, slim_fast, Insomniac, Roulette, Pele, wildturkey, sledge, lois, grasshopper, kilowatt, Spammer, gullah FNGs: None COUNT: 12
WARMUP: 1.1 miles from SCMS to Arboretum View followed by dynamic stretching. THE THANG: 3 trips around the 0.83 mile Arboretum View lap segment before heading back to launch. ANNOUNCEMENTS: Brew Ruck, Brew Run, Memorial Day Convergence at Calvary with boot camp and running options. COT: SlimFast led COT, prayers for Sledge and his family.

Deck of Cards

Date: 2024-05-17 AO: joust Q: Cheese Curd PAX: baracus, ductwork, Focker, Mr Brady, Header, Fly-by FNGs: None COUNT: 7
WARMUP: Not seeing the frisbee guys, someone said the track was under construction. However, once we got there, we found a woman’s sports team warming up. They seemed aggressive, so we stayed off the track.
Did some SSH, IW, Marken runner stretch and some slow potato pickers. Run back to parking lot
THE THANG: F3 Deck of Cards… jokers wild was one legged burpee other than that, do what the card says. Add 10 for any non face card.
MARY: throughout ANNOUNCEMENTS: blood drive, Memorial Day convergence, savage race, beer ruck, beer run COT: I was busting balls today… I think everybody got some today! Sorry boys!
Enjoy your day!

Manscape Robots

Date: 2024-05-17 AO: kevlar Q: turkey_leg PAX: Cottonmouth, Orange Whip, O’Tannenbaum, turkey_leg, Horsehead FNGs: None COUNT: 5
WARMUP: SSH, IW, Burpees, while waiting for O’Tannebaum to drive in fashionably late while then proceeding to adjust his garter and some other gear he had bundled into his shorts.
THE THANG: Mosey to downtown Matthews, then over to the Elementary for MAMRAP around the track. Pull-ups, Merkins, jump squats, HTH. 5 rounds max, increasing by 5 reps each time.
Mosey over to Fremont for 7s starting with monkey jumpers from OWs house. Mosey back up past the sheep farm to launch.
MARY: ANNOUNCEMENTS: Memorial Day convergence 0700 Calvary.
COT: Cottonmouth take-out.

Community House Party

Date: 2024-05-16 AO: the-phoenix Q: wildturkey PAX: Rousey, Hawkeye, war_eagle, Starch, kirby FNGs: None COUNT: 6 WARMUP: Side straddle hops Imperial Walkers Hill Biliies Squats
THE THANG: Triple Nickel – jump squats / ‘mericans Jacob’s Ladder 7s sit-ups and burpees Assorted exercises on the way
Strong effort by all. It’s better to show up and modify than sleep in.
MARY: ANNOUNCEMENTS: Brew Run, Brew Ruck, Memorial Day Convergence & Blood drives COT: Prayers for our families

Smoke Gets in Your Eyes

Date: 2024-05-11 AO: stonehenge Q: Eleanor PAX: ToeJam, Rehab, Rousey, wildturkey FNGs: None COUNT: 5 The weirdest workout visitor ever. IYKYK

A misty morning at the Turn

Date: 2024-05-16 AO: the-devils-turn Q: voodoo PAX: Polly, hairball, Alf, fleetwood, frasier, Dosey Doe, turkey_leg, bunker, Gump, voodoo FNGs: None COUNT: 10 10 pax showed up at Piper Glen on this damp morning to run as far as they could toward Providence Road (via the Piper Glen and Raintree neighborhoods) for 30:00 and then turn back to the start. Frasier, Polly, Dosey Doe and YHC did a prerun (not together since I was late) and everyone seems to have run the prescribed route for 7+ miles.
COT: thanks to Fleetwood for taking out the pax today.

Doubles don’t disappoint

Date: 2024-05-15 AO: meathead Q: voodoo PAX: Uncle Leo, Soul Glo, Wabbit, MARTA, voodoo FNGs: None COUNT: 5 YHC came in on two wheels and then took forever to find my speaker (a necessity for a KB workout). As such, the pax got an extra 1-2 minutes of peace before the workout began.
WARMUP: the usual fare: SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Sharon Towers x 10 IC 5 high pulls per side Prying squat Arm circles and flapping and twisting
THE THANG: it’s the final week of the SFG Level I prep program and all I can say is that it’s been a blast. Tons of presses, swings, snatches, cleans, squats, and carries. What more could the ox ask for? Today’s weinke included doubles, carries, and swings:
5 waiter carries per side (to the second tree) 5 sets of 5 double cleans 5 sets of 5 double front squats 10 sets of 10 1H swings with :10 rest
MARY: low plank, hollow body hold, and glute bridge
ANNOUNCEMENTS: 1) Brewruck on 5/25. Details forthcoming from Hoover. See Slack for details. 2) BEERRUN on 6/1 (I think). See Slack for details. 3) June blood drive on 6/21. Come early and take a nice nap in the afternoon.
COT: Anvil joined us for COT and Puddin’ Pop took us out and we prayed for his friend/former coworker Marty and his family. Marty is suffering from terminal liver disease and has started hospice care. We also prayed for Yeti’s sister in law and her family. She recently passed away at 37 and leaves behind 5 children. :pray:

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