Author Archive SlackBlast

2 Pax post in a parking lot surrounded by 1,000,000 cicadas

Date: 2024-05-06 AO: swole Q: Uncle Leo PAX: The Worm FNGs: None COUNT: 2
WARMUP: pretty standard fare of SSH, swings, IS, high pulls and some squatting THE THANG: 5x waiter carries each side
5×5 double cleans 5×5 double front squats 14×10 1HS every :40
MARY: yep we did some ANNOUNCEMENTS: COT:
Thanks to The Worm for keeping this workout from being the sound of 1 guy listening to the cicadas. We got our 3S’s in as promised squats, swings and soundtracks for the playlist today.

2 Pax post in a parking lot surrounded by 1,000,000 cicadas

Date: 2024-05-06 AO: swole Q: Uncle Leo PAX: The Worm FNGs: None COUNT: 2
WARMUP: pretty standard fare of SSH, swings, IS, high pulls and some squatting THE THANG: 5x waiter carries each side
5×5 double cleans 5×5 double front squats 14×10 1HS every :40
MARY: yep we did some ANNOUNCEMENTS: COT:
Thanks to The Worm for keeping this workout from being the sound of 1 guy listening to the cicadas. We got our 3S’s in as promised squats, swings and soundtracks for the playlist today.

Backyard throwback

Date: 2024-05-04 AO: chicken-run Q: HazMat PAX: bunker, hairball, midriff, soft_pretzel, toolbag, kirby, Gruden, Happy Meal FNGs: None COUNT: 9
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

The Best Way to Enhance (Ruin?) Classic Rock

Date: 2024-05-04 AO: olympus Q: Krzyzewski PAX: ickey_shuffle, The Worm, MARTA FNGs: None COUNT: 4 Under the backdrop of a dark cloud cover, a quartet of pax took to the pavement this morning with bells in tow. An odd assortment of pain greeted the pax in a twisted mash-up of exercises from the weinke’s of prior weeks. Nevertheless, the pax persevered. Grips were smoked and forearms were aflame, but solid mumblechatter ameliorated the physical sting. The mental torture of Eminem’s “Sing for the Moment” however could only be abated by a glorious Ickey rant. Solid, but small crew this AM. Let’s get into the recap… WARMUP: 10x swings, prying squats, 1x Voodoo complex (e/s), 10x goblet squats, 8x slingshots (e/w) THE THANG: 1) Press Inverted Pyramid (5 sets) – L (3x), R (3x), L (2x), R (2x), L (1x), R (1x) 2) Snatch Test Pop Quiz (5 sets) [We broke up the sets to 5x/5x towards the end, but still got in the full 100] – L (10x) – R (10x) 3) Forearm Gassers (4 sets) – Farmer’s carries (90 sec.) 4) Goblet/Merkin Ladder (3 revolutions) – Goblet squat (8x) [Decrease 2x each time] – Merkins (4x) [Increase 2x each time] 5) Hinge Circuit EMOM – Sumo DL (10x) – SLDL (5x e/s) – Heavy swings (10x) – Sumo DL (10x) MARY: Joined forces with The Rock and an outsized yeti of a man led us in glutebridges, canoes, and LBCs ANNOUNCEMENTS: – Brew Ruck (5/25), Savage Rack (June-ish?), Blood Drive (June) COT: Hoover took us out in the COT

Tour de DaVinci

Date: 2024-05-04 AO: _sob Q: Chopper PAX: soft_pretzel, Odd Job, teddyf3, das_boot, @Snake Eyes, @super trooper, @omnicron, @roulette FNGs: None COUNT: 9
WARMUP: mosey around Pet Smart back to parking lot for: Imperial Walkers, various arm circles (small, large, forward & reverse), Hill Billies THE THANG: mosey all around the AO with various breaks for fun and frivolity. First stop at a small park for a Triple Nickel of step ups & dips. Stop at pool for flutters, dolly, bridge ups, mountain climbers, calf stretching. Headed towards Target short stop before crossing Rea waiting for the 6, continued to Target where we took a break with wall sits & air presses. Since Roulette & Snake Eyes were thoughtfully maintaining the 6 position I gave Snake Eyes opportunity to lead the next mosey around Target where he stopped for some slow count merkins. Mosey off campus for a short stride (slowly increase pace to full speed) up the hill on Blakeney Heath, continue to rock pile for 17 triple Lindy’s (curl to press to tricep extension) OYO. A few pax couldn’t keep their rocks off the ground before we started the called exercise so we added 3 burpees. Headed back down the hill and across AK with a stop for some extra Mary, bridge ups with leg lifts, flutter, pretzel crunches each side. Continue to the fountain for a ring of fire :fire: (100 incline merkins). Headed back towards launch, took another rest at Pet Smart with wall sits & air presses. Back to launch for 3 burpees OYO to finish it off. MARY: scattered throughout the Thang ANNOUNCEMENTS: 1Jun beer run COT: YHC prayed us out with most of the Chicken Run runners joining us before Chick-fil-A

May the 4th be with you

Date: 2024-05-04 AO: _sob Q: ToeJam PAX: Rousey, Cheese Curd, wildturkey, Rehab, lex_luthor, fireman Ed FNGs: None COUNT: 7
WARMUP: good old fashioned SSH Imperial Walkers, arm circles front and back, good stretch warrior 1 I think we deemed it, calf stretches and mt climbers THE THANG: mosey to the clock of pain. It was a full 35min of non stop action 12 stations like hours on a clock. We started in the center of the clock and this was the rally point after each workout. Once you got back to center it was 12 burpees then put to the next exercise. Reducing 1 burpee each time you came back. 1. 40lb sand bag squats 20 2. Merkins 30 3. tricep extensions 30 4. lbc 45 5. Romanian dead lifts 20 each leg w25lb kb 6. 40lb sand bag shoulder press 7. 25lb Curls 30 8. Flutter 45 9. Jump squats 20 10. derkins 30 11. lateral arm raises 10lb dumbbells 30 12. heels to heaven 45 Completely gassed afterward we mosey over to the turf and do a bear crawl sprint while holding plank untill your bear crawl. Mosey back to launch with all coupons in tow. MARY: called exercises for 5 min everyone got a turn ANNOUNCEMENTS: savage race upcoming. Beer Ruck also COT: balled it up and there was a request to pray for the guy with the wooden leg that wild turkeys dad used to drink with out of the leg. Lol not serious but we still shouted him out in praise.

Ballantyne’s Burial Grounds

Date: 2024-05-01 AO: the-maul Q: midriff PAX: Hippie, kirby, war_eagle, super trooper, picasso FNGs: None COUNT: 6 Took the boys on an adventure to the Big Rock Nature Preserve at the base of the Murderhorn, where we carried rocks, lifted rocks, traded rocks and observed ancient rock formations. Found lots of interesting things along the way, including a dead bird (or rat), prescription pills and graffiti on these sacred grounds. Lots of mountain climbers on the way back up the Horn and shoulder presses/ball to the wall by the cinema before making it back to launch.

Everybody Loves the Track

Date: 2024-05-03 AO: mountain-goat Q: retread PAX: Pele, slim_fast, Spammer, retread, kilowatt, sledge FNGs: None COUNT: 6
WARMUP: 2 laps followed by dynamic stretching. THE THANG: Track ladder was on the docket this morning. 400 meters at pace, adding a lap each time, followed by 400 recovery. We cheered on the beasts/rogues/savages carrying 100 lbs around the track. ANNOUNCEMENTS: Savage Race, SOB Date Night this weekend. Continued prayers for Julie and Sensei. COT: KW with the honors.

I think we got enough miles

Date: 2024-05-03 AO: the-brave Q: Franky PAX: frasier, fire_hazard, picasso, teddyf3, kirby, midriff FNGs: None COUNT: 7
WARMUP: short run then 20 SSHs, windmills, and some dynamic stretching. THE THANG: running the 4 mile loop and stopping at a few stations for merkins, American hammers, Supermans, etc. last mile flag carrier with 5 second sprints. Crowd pleaser for sure. Mumble chatter stopped. MARY: no show ANNOUNCEMENTS: I forgot COT:

Getting back

Date: 2024-05-03 AO: kevlar Q: Rudy PAX: ChickenWing, Rudy FNGs: None COUNT: 2 I’ve posted only twice in the past 30 days. Partly to travel, but a good portion due to laziness. I forgot how much I need F3. WARMUP: Mosey to side of church. Stretching THE THANG: side street with lights, 5 merkins at each light, mosey to track. 20 squats, 20 lunges, run a lap, repeat. Ab web, 1 big boy, 4 American hammers, up to 7 and 28. Mosey to rock pile, lift rocks, mosey to gazebo or Derkins and step ups, back to rock pile for more lifting, mosey back to the track to finish the ab web, run a lap between sets. MARY: ANNOUNCEMENTS: COT: Chicken Wing took us out

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte