SlackBlast – Page 189 – F3 South Charlotte

Change of scenery for SACS

Date: 2024-04-03 AO: anvil Q: Cheese Curd PAX: geraldo, Emoji, Starch FNGs: None COUNT: 4
WARMUP: Starch and YHC left at 5:15 for a ruck, eventually meet up with Geraldo prior to the 5:30 launch
THE THANG: Tabata workout 2 rounds or 55 secs on / 16 seconds off, then 2 rounds of 35 sec on / 10 seconds off. Between rounds we rucked to the light poll x2, the third time we farmer carried
2 rounds listed at each station
Stations by weight 80# sandbag- good mornings / Squats 60# sandbag- bent over rows / glutebridge 40# sandbag- upright rows / curls 40# sandbag- shouldering / over head press 40# sandbag- tricep ext / outward press 53# Sabdbag KB or other KB- swings / goblet squats 30# medicine ball- Slam ball / Russian twists 25# medicine ball- burpees / Thrusters 20# medicine ball- Diamond merkins on ball and overset merkins
MARY: flutter press to finish up ANNOUNCEMENTS: WTF race, GoRuck lite and Savage race COT: thanks to the Meathead crew for taking us out – Where was any of the Anvil pax – Thank you to my SACS crew for coming out, otherwise I may have been solo – Pointbeak will be Q’ing at SACS, can’t wait – Lex Luther would have been proud of the gear workout – Everyone liked my workout discs…I think they were from a kids backyard toy – Thanks to the Meathead crew for sharing the hotbox – Also, I was sad to see a hole in my 50lb simple sandbag. Off to SCARS

No spring break at Fast Twitch

Date: 2024-04-02 AO: fast-twitch Q: retread PAX: Astro (Kyle Kirchhoff), Benny, fleetwood, fletch, retread, Runstopper, turkey_leg FNGs: None COUNT: 7
WARMUP: None this morning. THE THANG: Out and back on Providence to McAlpine Creek Greenway. Pax totaled between 5-7 miles. Astro and TL were on a Boston training mission. MARY: She’s on spring break. ANNOUNCEMENTS: WTF on 4/20. COT: Thanks to Fleetwood for an excellent prayer.

Break for running?

Date: 2024-04-02 AO: swift Q: bratwurst PAX: Wolverine, hairball FNGs: None COUNT: 3 WARMUP: Down the power lines, by AXA, to Rushmore @ Harney. 2 did dynamic exercises while 1 sought quiet place for 💩.
THE THANG: 1 did N x 200m along Rushmore and found a different place for :poop: .
2 did a divinely threshold filled multiple interval fest along Rushmore and the corporate building parking lots.
All cooled down back to COT, where all scattered.

Spring Break Miles

Date: 2024-04-01 AO: blakovery Q: hairball PAX: bunker, Dosey Doe, Kielbasa, hairball FNGs: None COUNT: 4
WARMUP: THE THANG: Frasier on Spring Break this week. Standard 5 mile Monday. No one was dropped. 4 for the 5, 2 with a little extra MARY: ANNOUNCEMENTS: COT:

Perfect Score, only in bowling

Date: 2024-04-01 AO: swole Q: wildturkey PAX: The Worm, voodoo, Uncle Leo FNGs: None COUNT: 4 300 is the perfect score in bowling, but it is no fun with bells.
WARMUP: Side straddle hoos Halos Around the world Prying squats THE THANG: Overhead presses 1,2,3 per side x 4 Swings 10 single arm x 30 Farmer’s carries x 4 MARY: Elbow plank Glute bridge ANNOUNCEMENTS: WTF GoRuck Light April 12 Heavy Mile Rogue fitness challenge Savage Race COT 🙌🔥🤝💪

Kept getting faster

Date: 2024-04-01 AO: chubby-hubby Q: Cheese Curd PAX: Full House FNGs: None COUNT: 2
WARMUP: Brief discussion on hills or flats THE THANG: run 2.5 out and back MARY: who dat ANNOUNCEMENTS: nope COT: thanks for FH leading the prayer, sort and sweet. Safe travels today

Pre Easter miles

Date: 2024-03-30 AO: chicken-run Q: HazMat PAX: Astro (Kyle Kirchhoff), bunker, C3P0, das_boot, Polly, tuck, turkey_leg FNGs: None COUNT: 7
WARMUP: miles THE THANG: miles MARY: more miles ANNOUNCEMENTS: 4/20 WTF COT: coffee

Celebrating women but without HR

Date: 2024-03-30 AO: davinci Q: das_boot PAX: midriff, Franky, Odd Job, das_boot FNGs: None COUNT: 4
WARMUP: Mosey around the parking lot in hopes that Olaf would show up. No such luck.
THE THANG:
To celebrate the last workout of International Women’s Month, YHC went with all female-named exercises:
– Rockette Hillbillies – Little Orphan Annie – Nancy Kerrigans – Ballerina squats – Sister Mary Catherine – Paula Abdul – Supergirl – Rockette curb dips – Rosalita – Rosalita with the clap – Curls for the girls – J-Lo – Merkins – Mama Bearpees – And a few we made up asking the way like the Leah Thomas and the Jane Goodall
MOLESKINE: HR evaluations were handed out, trainings were assigned and promptly ignored, high pitched voices were heard throughout the medical complex. Lots of laughs at da Vinci this morning but that doesn’t mean we didn’t work. The glutes were screaming later and nobody puts Sister Mary Catherine in a corner!
Midriff always brings a positively contagious positive attitude to a workout — who doesn’t love that guy? Odd Job can’t be Canadian, can he? Not that he’s not nice, but are they really that honest? (BTW, if you work for him, don’t be a hoser or you’re a goner.) And Franky brings the laughs that really kick off the fun in the workout. Small group at da Vinci this Saturday, but it was entertaining and we worked.

Funny bunnies cracking yolks as we eggs-ercise

Date: 2024-03-30 AO: olympus Q: Krzyzewski PAX: high_tide, The Worm, voodoo, flipper, Wabbit, Mountain Momma, Orange Whip FNGs: None COUNT: 8 Like an ever-present dad joke awaiting to spring off the tip of your tongue, the pax ran into this week’s pump with an palpable familiarity. True, the weinke was somewhat rinse and repeat, but YHC found a few ways to pepper in some novel pain, including some snatch prep-work at the end. Apparently, the upcoming snatch test at the end of the spreadsheet isn’t the only Easter egg that would manifest itself this weekend. Mumblechatter made its rounds with topics both familiar and new. North Carolina and Arizona fans tended to shy away from the bracket chatter, but intrigue surfaced regarding the kickoff of the UFL. Hope everyone has a great Easter weekend and enjoys the festivities. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, 5x one-handed swings (e/s), 7x slingshots (e/w) THE THANG: 1) SLDL/Merkin Ladder (10 sets) – 1x SLDL (e/s) – 10x Merkins (decrease 1x each set) 2) Waiters – 5x waiter carries for 1.5 tree lengths (down/back switch hands at the turn) 3) Cleans (5 sets) – 5x double cleans 4) Squats (5 sets) – 5x double front squats 5) Pelosi ladder 6) Inverse Ladder (7 sets) – 7x snatches (e/s) [decrease 1x each set] – 3x lawnmower rows (e/s) [increase 1x each set] MARY: – Anchored leg raise 10x – Glutebridge 30 sec. ANNOUNCEMENTS: – Event: WTF on 4/20 – see Slack for details – Recognition: T-claps to Voodoo for guessing the admittedly dumb theme of the playlist this week. Join us next time for an equally reductive, but ever mysterious musical trope – Meditation: Matthew 10:34 – “Do not think I have come to bring peace on earth. I have not come to bring peace, but the sword.” COT: Joined Runstopper and the men of the Rock for COT.

Half a weinke was all we needed today

Date: 2024-03-30 AO: stonehenge Q: Cheese Curd PAX: teddyf3, wildturkey, Rousey FNGs: None COUNT: 4
WARMUP: 2 preruckers for a trip to the top Of the parking deck
Main event: run to the Ballantyne Pillars: Brief warm up IW SSH and some stretching
THE THANG: No travel time, getting right into deconstructed burpees: 25 of each at the corners- squats, merkins, bunny hops, jump squats
Mosey across the street to the other pillars: 10 of each at the corners: -1 leg burpee -other 1 leg burpee -2 merkin burpee -hand release burpee
Bear crawl to the steps
At the fountain 20 declines, 20 inclines, 20 dips, 15 single leg Bulgarian squats. 10 declines, 15 dips, 10 declines and Totally for got the other squats…damn!
Bear crawl back
Head to a neighborhood: 20 dive bomb merkins, 2 pax go in both directions 50 squats in the middle, 10 dive bomb merkins back at the start
Run down the hill and to inclines, decline and dips on guard rail
Run up the hill and into the subdivision
20 diamond merkins, 20 heels to heavan, 20 sumo squats.
Cut short due to time, but did another set of 20 wide arm merkins, heels to heavan and mky humpers
Back down hill for more dips, derkins and inclines
Work our way back home
MARY: plenty of Mary to catch or breath, box cutters, flutters and LBC
ANNOUNCEMENTS: nothing
COT: When looking for the Q last night, our fearless leader- Lex was going to be out of town and didn’t have a plan C, so I volunteered.
It was great to find some new places to workout, but disappointed by my lack of creativity. That said, I had probably another full 30-40 minutes planned, but next time!
Good to see Teddy back in the gloom. We joke about how easy it is to get out of shape due to injury or general life challenges. Way to push yourself.
Rousey makes me laugh. He spends so much time talking to himself, motivating himself, he doesn’t need us, but we need him. Good stuff
Wild Turkey and I spend way too much time together rucking. Speedy 5 miles under ruck yesterday, another 2 mile preruck today and he got to be my sounding board. Thank you for all the miles and smiles.
Always great to lead. I love this site and happy that we stayed away from the regular haunts, at least these were mostly new locations for myself.
Everyone seemed gassed at certain points, so 3 miles, exercises and laughs…I know we did something.
Have a great day!

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