SlackBlast – Page 186 – F3 South Charlotte

The Work is the Reward

Date: 2024-04-11 AO: the-phoenix Q: Eleanor PAX: wildturkey, war_eagle, Hippie, lex_luthor, kirby FNGs: None COUNT: 6 WARMUP: – Plank (1min) and wait for Hippie – Frankensteins – Low Slow Squat – Mosey to the tires at the Y – do 10 over the shoulder tire flips (left and right is one) – Mosey back to launch
THE THANG: – 10 burpees – 10 Merkins – 10 Lunges (left and right = 1) – 10 Pull Ups – 10 Squats – Take a lap around the parking lot – (repeat, 9, 8, 6, etc…)
MARY: how could you go, around and hurt me so, I tried, so hard to please you baby, but I just couldn’t seem too (Mary Go Round by Musiq Soulchild, check it out)
ANNOUNCEMENTS: Ruck until you die (or whatever it’s called) happening on Friday night
COT: Some are morning deaths of coworkers and others are celebrating the gift of life after heart surgeries. Some have challenges at home and still push to come out in the gloom. Sometimes, in the midst of all of the chaos, the work is the reward. We GET to let off some steam, we GET to push our bodies, we GET to be exhausted and work hard around people we know and enjoy being around. Sometimes, the work is the reward!

Twice as nice

Date: 2024-04-11 AO: meathead Q: flipper PAX: Soul Glo, Unplugged, Uncle Leo, Gump, The Worm, MARTA, flipper FNGs: None COUNT: 7 On this weeks episode of Meathead we welcomed site FNG Gump to the wonderful world of F3 KB. It was a heckuva day to join and his forearms will thank him for it. For YHC it was the second KB Q of the week, and it seems the forecast was as more reliable than site Q Voodoo, as it showed up and stayed the whole time. Anyways, on to…
WARMUP: SSH, IW, Slingshots, Swings, Sharon Towers, arm circles, scarecrows. THE THANG: press ladder, 14 sets of 10 heavy one hand swings, farmers carry MARY: little bit of plank-o-Rama ANNOUNCEMENTS: carry heavy stuff, WTF on 4/20 COT: Combined with Anvil, YHC took us out

1ks on the traitors loop

Date: 2024-04-11 AO: the-devils-turn Q: flipper PAX: voodoo, retread, Gump, flipper FNGs: None COUNT: 4
WARMUP: nope THE THANG: 4 PAX ran the called route. Vehicles were present at the start for a couple others, but they were empty when we arrived and gone when we returned, so cannot confirm activities (ahem hairball and DoseyDoe).
Voodoo and YHC ran 3 1k intervals along the way, while the others took a steadier approach to pace, retread finished first and was confused as to where the rest of us were. Good 2nd F had along the way, a truly glorious Thursday which somehow stayed dry…
ANNOUNCEMENTS: WTF, Savage Race, Sacs things
COT: YHC took us out

Rain Rain Go Away

Date: 2024-04-11 AO: sparta Q: Happy Meal PAX: Keystone, Full House FNGs: None COUNT: 3
WARMUP: high knees, butt kickers, and low side steps THE THANG: We ran a big loop around Matthews for ~5.5 miles with various pain stations. ANNOUNCEMENTS: WTF on 4/20! COT: slim_fast took us out after we converged with Peak 51.
Thank you for the opportunity to lead! 👊

Rain workout with no rain

Date: 2024-04-11 AO: _area-51 Q: ToeJam PAX: Rousey, Jazz Hands FNGs: None COUNT: 3
WARMUP: SSH, IW, LSS, Arm Circles and some worlds greatest stretch. THE THANG: no rain so moved the workout. Mosey to middle school. 9 stations of pain. 1. Squats with 25lb 2. Curls 25lb 3. Tmoverhead triceps 20lb 4. Bent over rows 35lb 5. burpees 6. Big boys sit ups 7. Clean press 40lb sand bag 8. Plank 9. romanian dead lifts 15lb 50secs of work 10 second break 3 rounds In between rounds short run then wall sits with air presses. MARY: Included in workout and some v ups at launch ANNOUNCEMENTS: May 4th 10 year anniversary fortmill. Jazz Hands to send details. COT: prayers for Jazz Hands friend who is on the mend.

I’ve Been Thinking About This All Night

Date: 2024-04-10 AO: wamrap Q: mcgee PAX: poptart, O Tannenbaum, rachel FNGs: None COUNT: 4 We should have known it was going to suck once McGee stated he had been thinking about this workout all night. 30 burpees, 30 push-ups, 30 jump squats, 30 core exercise of your choice. Then run a 0.7 mile lap. Repeat as many times as possible. Four rounds completed, almost 5 rounds by Rachel.

Hills Galore

Date: 2024-04-10 AO: _sob Q: super trooper PAX: Odd Job, teddyf3 FNGs: None COUNT: 3
WARMUP: Gumby impressions THE THANG: rock lift, run up hill with merkins half way and squats at top. Repeat 8 times with rock lift variations MARY: hillbilly squat walking in honor of Palmolive’s innovation. ANNOUNCEMENTS: happy hour at the Office today! COT:

New Toys

Date: 2024-04-10 AO: sacs Q: Cheese Curd PAX: sledge, wildturkey, lex_luthor FNGs: None COUNT: 4
WARMUP: lap around the bus lot and 49 swings THE THANG: With coupons: wheels, blocks, 40# and 60# sandbags 49 coupon burpees swapping out coupons every 10 reps
1 lap and pick up additional
Head to the stairs
4 rounds, 2 exercises at the bottom and 2 at the top. Carry ruck, sandbag and block up and down the stairs
Bottom of the stairs: Upright rows and shake the baby Top of stairs: Squats and overhead press
Abs listed below
4 rounds of 8 exercises, farmer carry after each round -curls -rows -squats -thrusters
MARY: 2 seperate rounds of: Russian Twist w / ruck, Flutter weight above head and big boy sit up ruck on chest
ANNOUNCEMENTS: WTF and GoRuck Friday
COT: great morning to get out. Warm and a light rain – we did not anticipate audience this AM as aren’t we’re dropping of their kids for the School DC trip – We had to pause the workout at 6 to move 2 cars to give the busses room – Introduced 2 heavy wheels today. I haven’t weighed them, but we are guessing they are about 45. – 4 new blocks also. These are old blocks. Heavier than the new blocks – Great to seeSsledge out. He thought he had the Q, found out he didn’t have a plan so he was relieved that I had a plan – Turkey wasn’t all that pleased with the new coupons. He was sad he didn’t have his gloves – Lex was pro-moving all morning. Moving just slow enough that we waited for for him before we moved to the next exercise – Today is my 48th birthday. I screwed that up right away counting to 49, but here’s one to grow on!! – good work put in today. Tried to give Lex some strength after his running yesterday
That’s about it, short on miles heavy on pain!

Tick Tock

Date: 2024-04-06 AO: davinci Q: war_eagle PAX: teddyf3, Palmolive, Odd Job, super trooper FNGs: None COUNT: 5
WARMUP: Standard warmup on the Blakeney playground of SSH, IW’s, merkins, runners stretch THE THANG: Clock workout. Run to 1:00 and do listed exercise then back to center. Run to 2:00 do listed exercise then back to center. 1:00 – 10 Kraken merkins 2:00 – 20 lunges each leg 3:00 – 30 shoulder taps 4:00 – 40 derkins 5:00 – 50 merkins 6:00 – 60 big boi situps 7:00 – 70 plank jacks 8:00 – up and overs at yoga studio with 10 squats at bottom x 8 times 9:00 – 90 dips 10:00 – 100 calf raises on curb 11:00 – 110 side straddle hops 12:00 – 120 LBC’s
Enough time for Final Four (Corners of Death). Each of the 4 Pax grabs a quadrant, picks up the cones and selects one of the exercises from their quadrant to do again. MARY: Throughout ANNOUNCEMENTS: WTF COT:

Super Sets

Date: 2024-04-09 AO: bagpipe Q: soft_pretzel PAX: Eleanor, Hawkeye, Hippie, picasso, Rousey, soft_pretzel, war_eagle, wildturkey, Icarus FNGs: None COUNT: 9
WARMUP: in place waiting for stragglers: 20 SSH, 15 IW, 10 merkins, 10 LSS. All IC THE THANG: the “super sets” are 20 reps of one exercise, 15 of another, and 10 of another within the same muscle group (ish). We did one super set per stop and ran from launch, to Sarah’s Y, up bagpipe hill, back down, circle Lochness, then back to Sarah’s and back to launch. An example would be like 20 merkins/15 SSH/10 diamond merkins. Or 20 straight leg one leg deadlifts/15 squats/10 burpees. We used the bank hills (10 reps), the rail on the bridge (20 dips), curbs (one hand merkins), benches (jump ups, sermons, etc.) MARY: 20/15/10 sets included LBC/plank jack/big boi, flutter/h2h/American hammer, dolly/plank jack/big boi ANNOUNCEMENTS: Waxhaw Trail Fest 4/20 COT: thanks Wild Turkey for taking us out.

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