SlackBlast – Page 191 – F3 South Charlotte

That was fun

Date: 2024-03-27 AO: sacs Q: fire_hazard PAX: Starch, Roulette, lex_luthor FNGs: None COUNT: 4 WARMUP:
Grab a sandbag and a ruck and walk around the lot. THE THANG: Go under the awning and get busy. Sandbag only for this part of the workout. 7 rounds of the following: 12 – clean and jerk 6 – burpees over the bag 12 – reverse lunges with the bag 6- burpees over the bag You have 3 mins to do all this. Anything left on the clock you get to use as a rest.
Another lap around the lot:
Then the following. 1 min – 5 burpees slick or ruck. Sandbag throws until time is up (ruck on) 1 min – 10 squats with bag and ruck then suitcase carry ruck one side sandbag the other. 1 min – 15 sandbag sit-ups the bear hug sandbag carry.
We got about 8 rounds of these completed then we were out of time. Hard work by all. Not a lot of mumble chatter as everyone was completing hard work.
Thanks for letting me lead.
ANNOUNCEMENTS: sign up for WTF

Four meatheads and a pilgrim

Date: 2024-03-27 AO: meathead Q: high_tide PAX: Uncle Leo, MARTA, The Worm, Pilgrim FNGs: None COUNT: 5 Arguably monotonous, our current program is designed with a purpose in mind, and we’re men of purpose. Dutifully, we followed said spreadsheet today, under the dry shelter of the hotbox, and welcomed a pilgrim who’d joined us.
WARMUP: SSH Prying squats THE THANG: 10 rounds of 5 presses per side (24kg) 24 rounds of 10 one-handed swings EMOM (28kg) Farmer holds to run out the clock MARY: No flutes were bridged today ANNOUNCEMENTS: Nary a one of note COT: Good work today, building up swing (& snatch) and pressing capacity. Not exciting work but worthwhile results. (Do you want to be entertained? Or make progress? :point_up: one for progress, please)
Musical accompaniment was a dusted off old playlist running the gamut from Conan the Barbarian to Limp Bizkit. Something for everyone.
Other learnings included: Uncle Leo’s naming etymology; why Jeeps have ducks; how socially awkward college guys are managed at parties so the pretty girls come back next time; everyone else already knew about senior games prior to this year (including Marta who is 13 years away from being eligible himself); and faced with two alternatives to Anvil, Pilgrim chose the harder option of Meathead over mailing it in at SACS. . . Holy Week workout Man has tried, and failed, to “workout” his own salvation, his reconciliation to God, since his banishment from the garden of Eden. Tried and failed every time. Even our best efforts can never be good enough. Praise to the Most High God that He loved us such that, though we were/are unlovely in our sin and rebellion, that He sent His Son to die in our place, rise from the grave, and reconcile us all to Himself. Let’s gratefully reflect on His Gift this week and celebrate His Resurrection this Easter Sunday. (If you don’t have a church home or know Jesus as your savior, please reach out to me and be my guest at Carmel Baptist.)
Aye.

Hawkeyes revenge

Date: 2024-03-26 AO: bagpipe Q: Hawkeye , kirby PAX: Starch, Roulette, tagalong, Pilgrim, Eleanor, Rousey, Brisket FNGs: None COUNT: 9 Hawkeye thought he would be out but was back in town in time. 2 amazing Qs 1 solid workout WARMUP: Hawkeye got it going THE THANG: Lunge suicides hill repeats and get down on it. It was tough. MARY: through out ANNOUNCEMENTS: WTF COT: Hawkeye

2s company

Date: 2024-03-25 AO: swole Q: Mountain Momma PAX: Uncle Leo FNGs: None COUNT: 2
WARMUP: ssh, imperial walkers, Sharon towers and a 5 minute core workout, 10 swings and some shoulder work THE THANG: sticking to the spreadsheet which consisted of SLDL 5 each x5, 5 waiter carries, 5×5 double cleans and 5×5 double front squats. It was a pretty straightforward workout, with some mumblechatter between 2 PAX who have never met before. I definitely don’t remember the Uncle Leo character from Seinfeld, I’ll have to do some research on him. MARY: we had time for some flutters and merkins ANNOUNCEMENTS: WTF coming up on April 20 COT: Praying for Sweetness and his wife Jill

It’s dark, it’s flat and not very interesting

Date: 2024-03-25 AO: chubby-hubby Q: Cheese Curd PAX: Starch, wildturkey, geraldo, gummy, hopper, grasshopper FNGs: None COUNT: 7
WARMUP: Not today THE THANG: run or ruck however far you want and get back by 6:15
3 Ruckers: Wild Turkey, Starch and YHC went for 3 total miles
1 runner: Grasshopper pre and post ran some hills
1 runner: circled back early Geraldo
1 runner came back on time gummy
1 runner was OCD @hopper and finished his mileage goal
MARY: not at this site
ANNOUNCEMENTS: WTF
COT: nice and quick take out prayer by Gummy.

Is it Lagoon or Legume?

Date: 2024-03-25 AO: base-camp Q: Point Break PAX: Mr. Magoo, thunder_road, margo, spackles, Tuna, poptart, ToeJam, Smash, O Tannenbaum, Point Break, Limey FNGs: None COUNT: 11 The Thang Quick lap around the bus lot and circle up at the front of the school.
Warm-Up Exercises in cadence: · SSH x 10 · Imperial Walkers x 10 · Merkins x 10 · Mountain Climbers x 10 · Leg Stretches · LSS x 10
Mosey pace over to Rising Meadow Rd. (Burpess x5 at each intersection)
WAVE 1: Quadruple/Quintuple? Nickel on Rising Meadow Rd. · On the way up the hill (middleish) Incline Merkins x 5 · @ Top do Jump Squats x 5 · On the way back down (middleish) Derkins x 5 · @ Bottom Heels to Heaven x 5
Mosey back up to Burning Tree Dr..
WAVE 2: Partner Up · P1 completes called exercise while P2 runs to the cul-de-sac and back · When P2 returns, flapjack · Exercise 1: Flutter Kicks · Exercise 2: Squats · Exercise 3: Big Boy Sit Ups
Mosey back to school and circle up @ the rock pile. Pick your poison.
WAVE 4: Rock Set · 3 Sets of Curls, Chest Press, Triceps, Bent Over Rows (x10, x15, x20)
Mosey back to Launch Point
Mary until time is called · LBCs · Dollies · Protractor
Called time and COT.

Arms are dead

Date: 2024-03-25 AO: firestarter Q: wingman PAX: Rudy, f3bigtuna, wingman FNGs: None COUNT: 3 WARMUP: 20 SSH IC 10 Windmill IC 10 IW IC 10 Potato Pickers IC
THE THANG: Mosey to the cinderblock stash behind target. 1/2, 1/2, Full Curls with Block Press with Block Triceps Extension with Block Bent-over Rows with Block Squats with Block
10 Merkins at every light pole behind target (Smoker). We could barely do 10 for the last 3 lights.
Dips and Step-Ups on the wall by the travel agency and visionworks
Suicides in the parking lot with 10 squats at the turn.
Two laps up the steps to check on the Yoga studio with 10 LBC and 10 Supine Merkins
10 Pull ups at the playground or choice. 10 single leg squats with one on the ledge
MARY: 10 rollover crunches 10 knee to chest crunches 20 heel taps. 30 Seconds of Plank ANNOUNCEMENTS: WTF – lots of choice plus good 2nd F. COT: Lots of college talk today. Both your daughters are off to great places and you should be super-proud!

Flat branch

Date: 2024-03-25 AO: run Q: frasier PAX: bunker, das_boot, Dosey Doe, Gump, hairball, tuck, Nip FNGs: None COUNT: 8
WARMUP: THE THANG: covered in new ground today. Went to flat branch nature preserve for a quick little loop and then hit some neighborhoods on the way back. MARY: ANNOUNCEMENTS: sign up for Waxhaw trail fest COT:

Never Miss a Swift Backblast

Date: 2024-03-12 AO: swift Q: midriff PAX: Franky, Hippie, Gump, Wolverine, soft_pretzel, frasier, fletch, kirby, bratwurst FNGs: None COUNT: 10 More running up Bagpipe Hill. Various speeds and intervals. Pyramid scheme.
I can now rest knowing that the backblast is written for my 2nd Swift Q of the month

Da Vinci’s Symphony of Pain

Date: 2024-03-23 AO: davinci Q: midriff PAX: soft_pretzel, Olaf, das_boot, teddyf3, war_eagle, Odd Job FNGs: None COUNT: 7 Yesterday, we embarked on a journey that tested our limits, forged our wills, and solidified our brotherhood. As the sun peeked over the horizon, six HIMs answered the call to conquer the gloom at Saturday’s most prestigious AO. Here’s the tale of our epic saga.
Our quest began in the shadow of the familiar, yet always daunting, concrete jungle. We circled up for a brief moment of camaraderie before diving headfirst into the abyss. A symphony of supine rows below the yoga studio stairs to awaken our slumbering muscles, followed by the explosive melody of jump squats, set the tone for what was to become an hour-long odyssey.
Mosey to the sacred grounds beside Target to retrieve concrete blocks. Partner up for squat thrusters, curls and flutter kicks with press while partner runs to third light and back. Balls to the wall in between sets – an Odd Job favorite.
Our journey then led us to the infamous hill, where sprint intervals awaited. The hill, steeped in legend and lore, tested our resolve with its unforgiving incline. Between sprints, we honored the gods with offerings of big boy situps and squats.
Make our way to Old Navy parking lot for merkins and sprints. Pick up das_boot who had been circling Blakeney trying to find the group.
In the waning moments of our epic, we stood shoulder to shoulder for the Motivator, counting down from 10 in a chorus of unity and strength.
COT: Exhausted, yet exhilarated, we ended our odyssey in the sacred circle. Amidst heavy breaths and sweat-soaked brows, we shared words of gratitude and reflections on our journey. Olaf reminded us of Holy Week, as we prepare our hearts for the life, death and resurrection of Jesus. Head to CFA for coffeeteria where we talked about legal sports gambling, parlays and whether Oakland (Michigan) has grizzly bears.
Until we meet again in the gloom,
Midriff

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