SlackBlast – Page 195 – F3 South Charlotte

I hope your team can score more than 14 points in a half

Date: 2024-03-20 AO: meathead Q: voodoo PAX: Soul Glo, The Worm, high_tide, flipper, Uncle Leo, voodoo FNGs: None COUNT: 6 The title of this slackblast has nothing to do with the workout and everything to do with my Hoos’ pathetic offensive display in the play-in game. Don’t talk to me about it because I’ve already moved on from March Sadness.
WARMUP: the usual SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Prying squats 5 high pulls per side Sharon Towers x 10 IC 5 snatches per side
THE THANG: per the SFG Level 1 Training Program, we performed the following: Single leg deadlifts – 3 sets of 5 per side Heavy waiter carries – 5 per side (walk to the second tree) Double cleans – 5 sets of 5 Double front squats – 5 sets of 5 (this was a crowd pleaser. Unplugged would have loved them)
MARY: we had a few minutes left, so we did the following: Elbow plank for 1:00 Leg raises with bell for counterweight x 10 Y/W for a bit Glute bridge until we ran out of time (just short of 1:00)
ANNOUNCEMENTS: WTF on 4/20 and Savage Race in June
COT: We circled up with the Anvil pax and HT took us out. Prayer requests for the Q’s Uncle Larry (passed yesterday from complications due to Parkinson’s) and his neighbor, Dan Robertson, who was recently diagnosed with Parkinson’s.

No Lapped Wamrap

Date: 2024-03-20 AO: _area-51 Q: poptart PAX: Alf, Orange Whip, turkey_leg, O Tannenbaum, rachel FNGs: None COUNT: 6 We repeated laps and got the main muscle groups worked out with some block work. We hit the chest, arms, legs and abs with good ol knee ups. O’T and I paced ourselves to finish at the blocks to be more efficient. We work smarter than the others, just not harder. We got 3 miles while the runners got 3.5 miles. We didn’t get lapped which means a successful Wamrap. Rachel as usually led the way but may have missed a burpee. Will have to review the tap. Turkey Leg had to use the blocks in order to reach the rafter for knee ups, which was smart thinking. Alf’s entrepreneurial spirit has him now wearing a doo rag and branching out slinging dope on the streets of Waverly now, while OW will provide the muscle. O’T and I will just watch as they go down by the TaylorMade Security guard.

Cool Runnings

Date: 2024-03-19 AO: swift Q: midriff PAX: soft_pretzel, Hippie, bratwurst, Kielbasa, Wolverine, kirby, Gump, frasier FNGs: None COUNT: 9 Run repeats in the premier parking deck: – 4x 60 seconds – 3x 90 seconds – 2x 120 seconds

1,2,3,4

Date: 2024-03-19 AO: skunk-works Q: Mountain Momma PAX: header, stonecold, ChickenWing FNGs: None COUNT: 4
WARMUP: ssh, imperial walkers, Sharon towers, squats, mountain climber, merkins, grapevine stretch, 1 lap THE THANG: 3 rounds of Lawnmower L Bell pushup L Bell pushup R Lawnmower R RDL L RDL R 2 handed swing Reverse lunge L Reverse lunge R Thruster L Single arm swing L Single arm swing R Thruster R Mary around the horn Run a lap MARY: after the third round we had a few minutes left for some extra core work
Mumblechatter included the trivia skills of lois geraldo and puddin_pop and how even they would be stumped by the question ‘name the 2 countries that officially start with The’. We moved to the epic run by the Wolfpack and the size and strength of their big man, a Furman transfer. Then we complained about the ridiculous cost of first round tickets here in Charlotte with both Tennessee and Carolina in town. Then, is playing draft kings a sin? We relived some old gambling stories, including the allure of hitting the jackpot on the penny slots. Music was only from albums released in 1995. Coolio’s 1,2 3,4 was on the list but didn’t come up in the shuffle https://open.spotify.com/playlist/2EsY6NBqyiryMJ2PizSRLm?si=gMY-bP8vQx60QLnm99bqjw&pi=u-Y78S59AVTDuh ANNOUNCEMENTS: Waxhaw trail fest on 4/20 with obligatory weed jokes COT: prayers for Lois and his upcoming surgery on 4/1

Chapter 8 – Wonder

Date: 2024-03-19 AO: 3rdf-timekeeper Q: Hippie PAX: bratwurst, Roulette, Gump FNGs: None COUNT: 4 Epilogue will wrap up this book next week. bratwurst will send out a thought / question for us to bring next week.

Barbarians on Bagpipe

Date: 2024-03-19 AO: bagpipe Q: wildturkey , picasso, Roulette, Rousey, Starch, Pilgrim, teddyf3 PAX: picasso, Roulette, Rousey, teddyf3, Pilgrim, Starch FNGs: None COUNT: 7 The Tales of our Barbarian Rage!
The veil between worlds thinned this morning as Wild Turkey led you warriors on a savage pilgrimage. We gathered beneath the brooding shadow of Stonehenge for a primal warm-up and a burpee descent into the fires of exertion.
Sweat slicked your brows as we charged like a barbarian horde to the parking deck. There, atop this concrete cairn, we channeled the fury of a thousand battles with Mike Tyson push-ups that would rattle the very foundations. Donkey kicks lashed out like the hooves of maddened steeds, squats mimicked the thunderous stomps of giants, and lunges tested your balance like navigating treacherous mountain passes.
The final challenge awaited! We ascended the hill in an Indian Run, a single-file serpent coiling its way upwards, a testament to our unyielding will. Returning to Stonehenge, we descended once more into the burpee inferno, purging any weakness from our primal forms.
**Words of Might:**
Heed your limits, warriors, but push them ever further! Modifications are for the weak-willed, not those who dwell in the F3. This is a test of your mettle, a forging in the fires of pain that will leave you stronger, harder, more barbarian than ever before!
**Circle of Trust:**
Gather close, brothers, and share the tales of your conquest. Let the echoes of your grunts and the tremors of the earth from your squats reverberate through the COT.
**Announcements:**
GoRuck Light April Waxhaw Trail Fest Savage Race

So you just did something like this last week?

Date: 2024-03-19 AO: falcon-crest Q: Cheese Curd PAX: deep_dish, Erin Brokavich, Floor Slapper, Hops, ickey_shuffle, Snuka, Bootlegger, Orange Whip, Huddle House, poptart, marge, Clover, jet_fuel, Emoji, Limey FNGs: None COUNT: 16
WARMUP: Light jog to pick up Emoji and we headed to the nice neighborhood for a gentleman’s warmup
THE THANG:
IW-10 1 leg burpee-5 SSH-10 1 leg burpee-5 Windmill- slow 4 Hand release burpee-5
Run to Mannheim Ct
Stop for 10 incline and 10 decline merkins on the rail…run
Ab series in the Ct
Run to Morrowick Rd
Pause for 10 decline on the rail
I called a horseshoe, described a circle, and told the pax to do whatever they wanted
The plan was to do 20 dive bomb merkins runs the circle, 50 squats and run back, ending with 20 dive bomb merkins. Most did it
Start heading back
Stop for 10 declines on the rail.
Duck into Summerlin for 2 cul-de-sac circuits 20 diamonds/ 30 LBC / 30 sumo squats Then run to the next 20 wide arms, 30 rosaletta / 30 monkey humpers
Head home stop for abs in Mannheim Ct and another 10 declines and 10 inclines on the rail
Head home
MARY: Oh yeah…all morning long
ANNOUNCEMENTS: Hops is going to start an every other week group discussion at Star Bucks… see slack for details
COT: -Thank you for the opportunity to lead -it was cold and I would have fartsacked if I didn’t Q -The plan was to run and do the loop in Morrowick. Success!! Covered 3.63 miles total today -I guess Runstopper did something similar last week… sorry for the repeat. I heard he did not stop, so you are welcome -pushed the pax today, some left early, but most hung in there -Ickey was wondering why I would do all the running -Emoji complained but still was smiling with his glasses on :nerd_face: -I am sure there we other complements of my workout that I missed, feel free to chime in below

Raintree Tips

Date: 2024-03-19 AO: fast-twitch Q: turkey_leg PAX: Alf, hopper, turkey_leg, Astro, Purell, Runstopper, Christmas FNGs: None COUNT: 7 Treated the pax to some classic March Madness Trivia then ran the Rising Meadow to Winfbluff halfpipe #crowdfavorite. Topped it off with a smokerrise hill finisher. WARMUP: Mile warmup, preview of Ghostrunner THE THANG: Run from top of rising meadow to bottom of Windbluff. Exercises at the tips. Lunges and Romanian Deadlifts. Roughly 1//2 mile tip-to-tip MARY: N/A ANNOUNCEMENTS: WTF upcoming. Get your NCAA brackets in by Thursday tip off. COT: Astro take out
Last frosty morning for the season, but we stayed warm in Raintree. Alf and Christmas pushing it up front. Runstopper and Hopper kept it steady and consistent from the back. They didn’t seem too thrilled about the Smokerrise finisher, but we did it anyway. Total mileage about 6.5. Purell and Astro were off doing some horrible things to train for Boston. We all got our moneys with today. :punch:

Slow running

Date: 2024-03-18 AO: run Q: frasier PAX: bunker, C3P0, das_boot, Gold Digger, midriff, Polly, retread, wingman, Hippie FNGs: None COUNT: 10
WARMUP: THE THANG: Nice recovery run selfishly for me. We stayed together till very end when nature called some. MARY: ANNOUNCEMENTS: Keep showing up. COT:

Random tunes while we suffer

Date: 2024-03-18 AO: swole Q: flipper PAX: voodoo, Emoji, The Worm, wildturkey, ickey_shuffle, flipper FNGs: None COUNT: 6
WARMUP: swings, IW, cleans, arm circles and flails THE THANG: we followed the spreadsheet, for lots of presses, swings, and farmers carries to really torch the grip. PAX will struggle writing memos and TPS reports all day MARY: flute bridge, boat canoe, Superman, elbow plank ANNOUNCEMENTS: WTF and Savage Race upcoming. Go Ruck light also an option in April, see wild turkey COT: YHC took us out.

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