SlackBlast – Page 199 – F3 South Charlotte

We’re late to start and finish

Date: 2024-03-04 AO: chubby-hubby Q: Cheese Curd PAX: Mr Brady, hoover, grasshopper, stonecold, Orange Whip, baracus FNGs: None COUNT: 6
WARMUP: not this time THE THANG: run, walk, interval so you are back around 6:15 MARY: not unless you banged them out somewhere else ANNOUNCEMENTS: blood drive, Madison’s daughter 5k both this week COT: big group this am and lots of individual goals. Grasshopper, Onna and I hung out most of the morning, but Stone Cold and Orange Whip were hot in on heels for prior to the turn around.
Hoover doing a yeti thing and keeping his own pace.
Mr Brady and Baracus were walking, maybe jogging… not sure
Isn’t the end, COT happened before GHopper and YHC got back, as we extended for an extra mile.
Not sure what each group spoke of, but it got us thru the miles.
Feel free to add on if I missed someone or something.

Wondering around

Date: 2024-03-04 AO: run Q: frasier PAX: bratwurst, Dosey Doe, midriff, Polly, retread, wingman, Gump FNGs: None COUNT: 8
WARMUP: THE THANG: Mosey around south Mecklenburg and Union County for five miles. MARY: ANNOUNCEMENTS: Waxhaw trail fest and some 5ks COT:

Dueling banjos taken to 11

Date: 2024-03-04 AO: swole Q: high_tide PAX: Uncle Leo, wildturkey, ickey_shuffle, flipper, Soul Glo FNGs: None COUNT: 6 We kicked off a new 8-week program today, commemorated YHC’s 11th year of hanging out with (and being a) knuckleheads, and listened to dueling banjos. Here’s how that went down: WARMUP: Pff…we don’t need no stinking warmup (actually we may, but we’ll start slow) Mosey with a waiter carry of your 20 kg bell to the basketball court. 3 sets of: 3 pull-ups 6 goblet squats 9 explosive Merkins Waiter carry back to the parking lot THE THANG: 6 sets of 5 presses per side (20 kg) 16 sets EMOM of 10 one-hand swings, alternating hands each minute 4 rounds of 90-second heavy farmer carries #crowdpleaser MARY: We don’t need no sticking Mary (well, actually…) ANNOUNCEMENTS: Blood drive – 3/8 Madison’s daughter’s run – 3/9 COT: 11 years ago today YHC posted bleary eyed at Base Camp and began a journey I couldn’t have imagined. I’ve bootcamped, I’ve swung (swang?) kettlebells, and I’ve even “ran” (more of a shuffle, really). Through the First F, I’ve made some good friends – friends I didn’t know I was missing, friends I likely wouldn’t have met otherwise, friends who have challenged me and helped me grow. #ironsharpensiron And, perhaps most surprising to that bleary-eyed younger me 11 years ago, God has used this fitness journey and these new friends to draw me closer to Him. And that, knowing and drawing closer to Him – Jesus – far surpasses any fitness gains or involvement in my community or caring for my family, each of which F3 has also brought me.
Oh, and as for the workout, the SFG 1 prep course we began today is a good one. We’ve had good success with it the past few times we ran it (several years ago). It’s taxing on the grip, but that is a big focus, along with building snatch capacity and pressing strength. And fittingly, YHC ran off without his speaker, after having flipper so looking forward to a banjo playlist. We did eventually cue up the playlist on the phone, but it just wasn’t quite the same. Oh well, next time.
Enjoyed it, brothers. Let’s keep this thing going, getting up at the butt-crack of dawn and doing this F3 thing, and let’s keep giving it away to those bleary-eyed FNGs who have no idea how much they need it. Aye.

One More Round

Date: 2024-03-02 AO: stonehenge Q: Rousey PAX: Starch, Rehab, wildturkey, lex_luthor, ToeJam, None FNGs: 1 None COUNT: 6
Cot:
5:30 am Short Intro.
Then i immediately Ran off by myself playing “Thunderstruck” on my phone, quickly realizing that I’m Qing so I stopped and waited for pax to catch up .
Warm-O-Rama
Started my cadence but my brain went completely dark and forgot cadence. But Starch helped me remember. And off we go: SSH Windmills Mike Tyson Spider Man Push UP Plank up ankle touches (right and left) Superman – This one hurts if u had a huge nut sac. Luckily I didn’t feel anything . Pigeon pose , hold 5 sec . Switch Legs.
Quick instructions regarding Work Out and running course.
The Thang
Round 1:
Sand bag work out with 60lb Sand bag
Tabata work out: 45 seconds per exercise . 20 second rest . Exercise #1 Sand Bag thrusters, #2 ,Rows and #3 Reverse lunges.
Run for a Quarter Mile with Sand Bag.
Wall Sit for 90 seconds with Sand bag on lap. (IF DROPPED, Pax must do Penalty Burpees with Sand Bag and must look happy doing them). Run Back .
Army crawl hill while dragging sand bag. Starch was showing off his young legs and got to the top in lightning speed, while wildturkey struggled on this one.
Round 2 : Exercise #4 Sand Bag overhead presses, #5 Thrusters and #6 Sand Bag Flutters, while doing presses. Run Quarter mile . 2:00 min Wall Sit . lex_luthor was the first dropped his Wall sit. Penalty Burpees was enforced. Army crawled up the hill. Round 3 : Repeated exercises 1-6 (Tabata)
Ran a quarter mile Wall sit for 3 min. Everyone except me dropped their wall sit and faced penalty Burpees. wild turkey was the first to break his wall sit after just a minute of wall sit. Not very savage of u buddy.
Ran with Sand bag and 25lb plates towards the Pull up bars.
2 minute timer : 3 pax must do 3 exercises : Toe touches, Boat Crunch and SSH ( all with weight plate) 3 Pax must do 5 Pull ups for every 25 Sand bag squat.
Ran Back with Sand Bag.
ToeJam who always looks in phenomenal shape goes Savage mode and unlocks his 2nd tank of gas surpassing everyone , except Starch at run back to Cot.
We thought we lost lex_luthor for a minute . I don’t think I’ve seen him floored after a beatdown before. Aed detected heart rhythm so he lives another day .
Circle of Trust:
Circle of Trust was centered around keeping yourself accountable and using the strength of the PAX to hold you accountable for your weaknesses when life is coming at you fast.
Naked Man Moleskin
Amazing grind by all today. Especially wild turkey, rehab and Lex Luthor for pre – rucking before a Black Diamond Workout! Great to have Starch join the “Savage Club at Stonehenge .
BLACK DIAMOND WORKOUT Getting uncomfortable is a part of the black diamond mantra and I’m hoping to accelerate in that area. I am looking to get more uncomfortable and encourage the pax to call me out if they see me slacking just I will with with them. Iron sharpens Iron!

Potpourri of Gains Post-Rain

Date: 2024-03-02 AO: olympus Q: Krzyzewski PAX: MARTA, flipper, voodoo, Wabbit, The Worm, Emoji, mighty_mite, ickey_shuffle, Mountain Momma FNGs: None COUNT: 10 Ten pax chose discomfort this morning in pursuit of growth…and a veritable smorgasbord of kettlebell moves accompanied us. Going off menu, YHC chose to keep the tempo high and the pax handled each element with aplomb. Always good to see the strong showing and great numbers posting this morning. The rumors of the death of gear workouts are greatly exaggerated it would seem. Glad to see Mtn Momma back in action today post injury. Truly a pleasure to have several high ranking members of the South Charlotte F3 leaderboard post today including Emoji, Flipper, the Worm, and Voodoo…at least three of them were ahead of Cheese Curd in February, just saying. Loving Wabbit’s continued rhythm as he gets more and more settled with KBs. Finally, although YHC has prepared two playlists recently that Ickey might deem ‘marginally acceptable’, as fate would have it, he didn’t post either time. We’ll try again in a couple weeks, but T-claps to Mighty Mite and MARTA for their mild amusement (dare YHC say, slight enjoyment?) of today’s musical fare…maybe a generational thing. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s), 5x slingshots (e/w) THE THANG: 1) 6/5/4 Complex (8 sets; alternate arms each set) – Lawnmowers (6x) – 1-handed swings (5x) – Snatches (4x) 2) Squats-o-rama (2 sets) – Suitcase for a tree/tree-and-a-half then goblets (10x) – Suitcase for a tree/tree-and-a-half then racked squats (8x) – Suitcase for a tree/tree-and-a-half then transformers (6x) – Suitcase for a tree/tree-and-a-half then overhead squats (4x) 3) Carries (2 sets) – Waiter then switch to rack 4) Pelosi ladder 5) EMOM – A: Renegade rows (10x) – B: Merkins (10x) – C: SLDL (6x e/s) 6) Alternating 1-handed swings (20x) 7) Variety complex E1.5MOM (?) (6 sets) – Clean L + Clean R + Press R + Heavy Swings (5x) + Deadlift (5x) – Reverse arms each set MARY: Static holds – waiter/rack/suitcase for 20 sec./ea. (2x sets) ANNOUNCEMENTS: – 3/8 – Blood drive next Friday followed by a 2nd F happy hour – 3/9 – Madison’s 2.0 partnered with the Jamie Kimble Foundation for Courage for a 5K – check Slack for details – Voodoo is taking the reins to Olympus next week as we get back to navigating cells in a new spreadsheet: docs.google.com/spreadsheets/d/1iOhFfWfA-fBG29ovUfrhRvoAV92MnGasqpWLooG9H3s/edit COT: Joined the men of the Rock for COT.

Pre-running not recommended

Date: 2024-03-02 AO: the-rock Q: Alf PAX: geraldo, ductwork, Runstopper, hopper, Mr. Magoo, O Tannenbaum, Floor Slapper, Cottonmouth, Alf, Kirkland, poptart FNGs: None COUNT: 11 11 men enjoyed the quiet confines of Piper Glen this morning. Some even followed instructions.
WARMUP: jogging Thing: jogging up and down hills. With some work in the valleys and on the peaks. Mary mixed in along the way.
Announcements: MARTA said he had no announcements

Caddy hood ornament (thanks Tolken!)

Date: 2024-03-02 AO: chicken-run Q: HazMat PAX: frasier, hairball, das_boot, bunker, bratwurst, C3P0, turkey_leg, jrr_tolkien, wingman FNGs: None COUNT: 10
WARMUP: 3-5 THE THANG: 10 Wet ones MARY: ANNOUNCEMENTS: 3/16 green miles, 4/20 WTF COT: poor Tolken without a shirt. That 40 person run club was loving the view :joy:

it’s all down hill

Date: 2024-03-02 AO: davinci Q: kirby PAX: Odd Job, Palmolive, midriff, Roulette FNGs: None COUNT: 5
WARMUP: very lame THE THANG: Mosey to places we haven’t gone before. Saw new road. Went to track with beer mile and then did some intervals. Oh and we did some exercises to failure and we only ran down hill. Proud of everyone this morning for coming out. MARY: in the mix ANNOUNCEMENTS: Teens for courage. COT: midriff took us out.

Kevlar

Date: 2024-03-01 AO: kevlar Q: Horsehead PAX: Orange Whip, Rudy, Limey FNGs: None COUNT: 4
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Like herding Insomniac?

Date: 2024-03-01 AO: mountain-goat Q: Spammer PAX: Insomniac, Spammer, retread, fleetwood, sledge, Pele FNGs: None COUNT: 6 The assignment for the morning was another opportunity to go steal some Strava Local Legend titles. It’s getting more difficult to find vulnerable segments that are within distance of SCMS that can be taken in a single morning. Today’s mission was in Carmel Estates where two local legends were up for grabs. The two vulnerable segments were on Parview Dr. Nice hills in both directions.
WARMUP: Not much because we had to quickly get over to Carmel Estates neighborhood, which is about 1.5 miles from launch.
THE THANG: Steal some segment local legends. We had 4 runners this morning, so 2 went one way around the loop, and one the other. Insomniac apparently had no idea or interest in how Strava segments work and just decided to do his own thing. None of us knew where he was during any of the main event or the travel back to launch.
MARY: We had to hustle a little to get back to launch on time. I think the last pax (YHC) was about 3 minutes late.
ANNOUNCEMENTS: Blood drive and 5K coming up in the next week. Signup (for both)!
COT: fleetwood

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