SlackBlast – Page 188 – F3 South Charlotte

Another recycled Brave workout

Date: 2024-04-05 AO: the-brave Q: fire_hazard PAX: frasier, midriff, Hippie, Rousey, Odd Job FNGs: None COUNT: 6 There was a great group of men out this am. They all pushed hard. Rousey was in typical rousey form. He almost took Frasier as he was coming back from the prerun. Hippie, Frasier and midriff killed the runs. Rousey had the best sprint out there and gave Frasier some running tips along the way. Oddjob is working through his knee pain and gave it 100% today.
WARMUP: Head to a parking lot up community house rd for some SSH, IW, and windmills.
Stop at the bridge for some seated oh presses.
THE THANG: Get to the elementary on elm. And do the following. 10 pull-ups 10 jump ups on the bench 15 big boy sit ups in front of the school. Run all the way down into the abyss of the neighborhood across from the school. 10 burpees then run back up Complete 2 full rounds most of the third.
Head back home with mixed exercises on the way. MARY: plank for 1 min ANNOUNCEMENTS: Sign up for wtf COT: help us be good leaders, help Panera survive rousey’s visit today.

The real power couple

Date: 2024-04-05 AO: centurion Q: Cheese Curd , Starch PAX: Mr. Magoo, Pilgrim, Snuka, Benny, snowflake, Rawhide, Project Z FNGs: None COUNT: 9 Filling in for a vacationing WT, I asked Starch if he would like to VQ or Co Q and he was all in. Was it the opportunity to demonstrate that he has been practicing cadence count in his sleep or working on the best disclaimer speech. Either way he was ready to kick off the first 22 mins (on the button).
WARMUP: Starch lead us to the original parking lot for warmups SSH, IW, runner stretch, potato picker and same merkins – all in perfect cadence
Head over to the deck
THE THANG: Partner up: Partner 1 and 2 go in different directions, go up the stair ls to level 2, meet in the middle for 10 merkins, 10 flutters and 10 lunges (each leg). Run back down and 5 burpees repeat on level 3 and 4
Move onto the ramps: sprint the up, jog out the flat then 3 exercises, American hammers, squats and merkins (?) Complete the Circut all the way to the top
At the top, turn over the perfectly executed first half to his co Q
Cheese Curd lead the following Head down the stair and follow Snow Flack to the “other” rock pile….not so much a rock pile, so we headed back to the original plan.
Stop for some marry and eventually ended up at the rock pile and grab a lifting rock
Deconstruct the thruster 25 of each -squats -curls -press Put them all together for 20 thrusters
25 of each -sit up press -Russian twist -flutter press
Take a small break by placing the rock overhead an going into the bank parking lot, switching to farmer carry (fail) and then back to overhead
25 of each -up right row -shack the baby (front press) -triceps
20 of each Russian twists Flutter press Big boy sit up
Head home
MARY: yep, your welcome for them washboard abs
ANNOUNCEMENTS: WTF, GoRuck Light, Savage race
COT: Starch took us out -well done Starch on a flawless first half. Disclaimer, cadence count and execution to the min was perfection. He even started on time -even though he was my CoQ, I still gave him a hard time. Not only was he not shaken, he threw some shade on my disclaimers (non existent). Damn kids, don’t respect their elders -YHC on the was a hot mess. I doubted my plan and opted for a different rock pile, causing for a longer then planned run. We got back late and I probably screwed up something else along the way -were we the strongest power couple or the greatest tag team…the future is truely unknown, but everyone got 46 mins of work and stronger for it.

Will this count for the stats?

Date: 2024-03-26 AO: swift Q: midriff PAX: frasier, bratwurst, Gump, fleetwood FNGs: None COUNT: 5 Last q of the month for Swift. Start the Fastest Mile Trial Training Program. Find a not-so-flat surface in the corporate park for 8 x 400 meters at hard effort with 60 seconds recovery in between.

Bagpipe Egg Hunt

Date: 2024-04-02 AO: bagpipe Q: midriff PAX: Starch, Eleanor, Pilgrim, wildturkey, kirby, teddyf3 FNGs: None COUNT: 7 Hide eggs at seven different locations in the corporate park. 5 burpees, 20 squats, 15 mountain climbers, 20 squats, 20 merkins, 20 squats at each location. Starch found the most eggs, so won the prize! Too many squats… We had fun and sweat a lot

no jokes here

Date: 2024-04-01 AO: firestarter Q: das_boot PAX: Franky, kirby, das_boot FNGs: None COUNT: 3 Franky wasn’t scared off by the YHC Q on Saturday at da Vinci and he came back for more! Kirby missed Saturday thanks to his daughter’s puking in the middle of the night and then crawling into her parents bed. Ugh, been there.
The blocks were challenging, the laughter was strong, and the pollen was on the level of the laughter. YHC should’ve cleaned up the blocks beforehand — or is that Site Q duties?
Either way, we survived and had a good time talking about recent life events and spring break plans. YHC needs to step up his game, out at least not let his kids know what others are doing. A good morning to be in the gloom and hopefully we entertained the people going through the car wash by Target.
WARMUP: Mosey to the far side of Target and do some dumb exercises where the person getting their Jeep washed had to watch us.
THE THANG: Paula Abdul with Mike Tyson and cinder block work. Then some more fun at the lights behind the shopping center.
MARY: No time for that, YHC “Hooched it” as they say in Waxhaw.
ANNOUNCEMENTS: some COT: yes

The Student Became the Teacher

Date: 2024-04-04 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, kilowatt, sledge, Catfish FNGs: None COUNT: 5 @Catfish Spring Break Q
WARMUP: Arms Circles, Sharon Towers, Good Morning Nashville, Walked to outdoor seating area @MatthewsSocialHouse. THE THANG: 5 rounds of 6 exercises. :40 on :20 recovery. Exercises included (Merkins, LBC, Sit Ups, Leg Raises, Mountain Climbers, SSH). MARY: Various stretches. ANNOUNCEMENTS: Continued prayers for Sensei, lois and JK + Family. COT: slim_fast

We could have been running

Date: 2024-04-04 AO: the-phoenix Q: Cheese Curd PAX: teddyf3, Hippie FNGs: None COUNT: 3
WARMUP: YHC was sitting in the parking lot, alone, trying to decide if he was going to complete his weinke solo (insert joke) or go for a run. Then Teddy pulls up. Begin to ask Teddy if he wants to do the planned workout or go for a run. Decision was to go for a run. 5:29:30 in pulls Hippie and we now had our decision…proceed with workout
Head to the baseball fields…stop for some warm up along the way ssh, IW merkins, runner stretch and the slowest potato pickers ever
THE THANG: at the baseball fields, visit the 4 bleachers at each field North bleachers -incline merkins 25 -dips 25 -Bulgarian squats 25 -heels to heaven 25 Repeat on the south bleachers 20 reps per
West Bleachers -decline merkins 25 -jump ups 25 -decline mtn climbers 25 -flutters (on bench) 25 Repeat on East bleachers 20 reps per
After each round return to the parking lot and do 1 additional burpee for each round.
Run to the hill for triple nickel -monkey humpers at the bottom, backwards run up the hill, burpees at the top
Run to the playground Partner 1- 1 pull up / P2 flutters then swap Partner 1-2 pul ups/ p2 flutters then swap Etc to 5 pull ups then Partner 1- 4 pull ups / P2 box cutter Etc… step back down back to 1 pull up
Finish with some Merlin variations in the bus lot
Some Mary for the last 2:30 and done

MARY: oh yeah, she hurt so good. Always a time filler
ANNOUNCEMENTS: WTF, GoRuck Lite, Savage race
COT: YHC for a quick take out – helping out WT while he is on vacation, great to come out and explore the site – Light numbers, but great to have both Teddy and Hippie to keep me accountable – Teddy and I we gonna just run as he was sore from Tue and I was indifferent about the Q. With Hippie coming in hot, we both knew it was time to break out the weinke – Hippie was pushing all morning and never complaining – I think I complained the most about the workout today – The backwards run up the hill was rough – We all need to work on pull-ups….teddy needs to work on pull-ups. I am not sure he ever got past 2 on each round. On the later rounds just Hippie was getting after it! Oh Teddy!! – fun morning, have a great day

No Bad Vibes

Date: 2024-04-04 AO: the-devils-turn Q: grasshopper PAX: Astro (Kyle Kirchhoff), bunker, fletch, frasier, voodoo FNGs: None COUNT: 6
WARMUP: None to speak of, but a few of the pax pre-ran (Voodoo, Fletch, Frasier) THE THANG: 6 adventurers headed off in the gloom on a perfect spring morning. All 6 returned (which YHC counts as a successful Q). Fairly quickly the 6 turned into two groups of 3, though neither was running with any anger.
There was a wide variety of topics discussed, including but not limited to running, trail running, ultra running, running injuries, famous runners and pollen. MARY: this will never be used at DT ANNOUNCEMENTS: WTF isn’t just something you utter when you open that email from your accountant. There’s rumors of a Savage Race. COT: YHC jumped at the opportunity to take us out, and dare I say, led a mildly motivational invocation of the deity. I inadvertently left out the best of us Astro (Kyle Kirchhoff) when asking for safe travels for our brothers chasing glory. Go get ‘em Astro, we’ll be watching the race hoping to see you out there. :pray:

Hit Box Convergence

Date: 2024-04-03 AO: meathead Q: voodoo PAX: The Worm, Unplugged, Uncle Leo, ickey_shuffle, voodoo FNGs: None COUNT: 5 It was a rainy morning, so the Q called for the pax to circle up at the Hot Box. Wet bells don’t work well for anyone. With the SACS pax converging at Anvil today, they also moved to the HotBox to keep their sack dry. We ended up with 9 pax under the roof.
Here’s what we did at Meathead:
WARMUP: SSH x 20 IC 10 swings IW x 15 IC Prying squats Sharon Towers x 10 IC
THE THANG: We’re working our way through the SFG Prep spreadsheet and today was doubles day.
3 sets of 5 single leg deadlifts per side with a single bell 5 :30 waiter holds per side 5 sets of 5 double cleans 5 sets of 5 double front squats
We had a little time left so we did the following: Reverse Pelosi SNATCH ladder – 5 per side, 4 per side, 3 per side, all the way down to 1 per side. Minimize putting the bell down. Ladder to 11 – 10 merkins + 1 lawnmower row per side to 1 merkin + 10 lawnmower rows per side. Most ox ran out of time before completing this.
Thanks to the pax that posted in suboptimal weather this morning. It’s a pain to haul your bells to and from your car and I appreciate you making the effort. It was good to have Unplugged back after some time away. He took a couple of swings of the squats with the 32 kg bells (142 lbs) and was better for it. It was good to spend a little time with our SACS brothers as we shared the shelter to keep our gear dry. The Worm had his back to them, but didn’t smoke them out. Very welcoming.
MARY: Don’t know her. We worked our abs by bracing during the squats.
ANNOUNCEMENTS: Waxhaw trail fest coming up 4/20. Goruck light coming up this Friday or next. Savage Race in June.
COT: Unplugged was fresh off his mission trip and took us out.

Rainy Wamrap

Date: 2024-04-03 AO: wamrap Q: O Tannenbaum , Horsehead PAX: O Tannenbaum, Horsehead FNGs: None COUNT: 2 Wamrap

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