SlackBlast – Page 2 – F3 South Charlotte

Asskicking For 2 Please

Date: 2025-10-28 AO: bagpipe Q: war_eagle PAX: Roulette FNGs: None COUNT: 2 WARMUP: It was raining so of course we moseyed to the Btyne Village parking deck for a standard warmup. THE THANG: YHC pulled out his 12 days of Christmas workout for 12 days of Halloween. Run to Level 5 where YHC had laid out exercises in parking spots. Perform exercise #1, run up to Level 6 and perform exercise #1 up there. Back down to Level 5 for exercise #2 then repeato. We made it through 8 days and exercises included kraken merkins, squats, elbow taps, big boys, etc. MARY: Throughout. ANNOUNCEMENTS: Terror Trails this Saturday. BrewRuck coming up. SOB/A51 holiday party early December. COT: YHC took us out.

My M is Strong, Worm was wrong, & I can talk.

Date: 2025-10-27 AO: swole Q: Unplugged PAX: flipper, Horsehead, Uncle Leo, The Worm, Emoji, wildturkey FNGs: None COUNT: 7 A cold and horrible morning was made less horrible as my M surprised me by loading my KBs in the car the night before. She lifted at 62, 50, 44, and 40 kbs into our CRV. What at woman!
Upon arrival, the rain was threating so under the cautious eye of the Weather Worm (The Worm) we moved our AO to the hotbox. Side note, the rain never arrived. But I digress.
Per usual, my instructions were cloudy at best, murky at worst. But who says I need to be clear with instructions, I only teach for a living.
WARMUP: SSH ATW LSS Swings Arm circles and flappers.
THE THANG: #1 HOLY FIVERR Minute 1: 2H swing × 15 reps Minute 2: Clean × 5 reps (l/r) Minute 3: Press × 5 reps (l/r) Minute 4: Rack squat × 5 reps (l/r) Minute 5: Lawn Mower × 5 rep (l/r)
#2 Merkin Snatch now name the Flipper complex – Pushup to snatch R, pushup to snatch L = 1 rep. – 5 reps done. – 2 Pushups to snatch R, pushup to snatch L = 1 rep. – 5 reps done. – 3 Pushups to snatch R, pushup to snatch L = 1 rep. – 5 reps done. (although my instructions were clear in my head, the PAX really did not listen)
#3 Complex – 5 Rounds 3 swings, 2 cleans, 1Thruster (l/r) :45 rest in between – 5 rounds
MARY: 15 weighted flutter presses 15 weighted bulldogs Glute bridge for the time. ANNOUNCEMENTS: Lots of things going on! Step out do one beyond the work out. See the pinned doc in the mumblechattter channel.
COT: YHC took us out.

Better Late than Never

Date: 2025-10-18 AO: chicken-run Q: midriff PAX: toolbag, Chopper, Green Label FNGs: None COUNT: 4 Forgive us our trespasses v.2 route. YHC definitely took toolbag and Chopper in the wrong direction multiple times during the route. Green Label caught us at the 7-mile mark and guided us in the right direction. Chopper was never lost, just letting others guide in the wrong direction 🙂

“Sensei this is SlimFast Come to the Garage this is an emergency”

Date: 2025-10-28 AO: fast-twitch Q: Benny , Spammer PAX: slim_fast, hoover, Cheese Curd, Sensei, Insomniac FNGs: None COUNT: 7 WARMUP: Not really sure if one was given, but after decisions upon routes 5 runners and 1 Rucker aka A51 Nantan hoover decided the plan with the goal to meet back up at Stumptown park at 5:55 to meander to a very special place as Fast Twitch converged at Stumptown Park. THE THANG: 4-5 mile routes around Sportsplex in the rain but if you know how slim_fast magic works from around 4:50 AM till 6:15 AM the rain stops(as it started on our way back ), we met back up at Stumptown park at 5:55 as we ran towards Sensei house. Even though on his 50th birthday he decided sleep wins that didn’t stop us from singing Happy Birthday(complements of Hoover’s fun idea incase Sensei didn’t post). Some of the fun comments from included from Spammer Sensei gonna either love us or say some really fun words when we surprise him when Slim said to sensei this was an emergency. And when Cheese Curd went to hug Sensei for his birthday Sensei responded your wet I just got out of the shower :joy:. And the best one from Insomniac and YHC were all wet best way to get dry is to get back to our cars quicker. MARY: None ANNOUNCEMENTS: None COT: None today, fail on YHC and Spammer. Great work by everyone today!

Houston Ridge

Date: 2025-10-27 AO: blakovery Q: frasier , PAX: bunker, fleetwood, gumbo, Polly, jrr_tolkien, Hippie FNGs: None COUNT: 7 WARMUP: THE THANG: pretty simple, just run down Houston Ridge and turn around at 2.5 miles. MARY: ANNOUNCEMENTS: be on the lookout for a new workout starting on January 2. The focus of the workout is to get guys that have not been out in a while back out once a month. More details to come from Tolken. COT:

Milton says hello

Date: 2025-10-27 AO: firestarter Q: kirby PAX: Rudy, Point Break, Franky, madison FNGs: None COUNT: 5 WARMUP: Find the wind tunnel after Mosey. Has no wind but plenty of new additions. THE THANG: shopping. Waffle House approved shirts and Old Navy parking spots. Rehab my shoulder was name of game. Start with a timer and repeat exercises it was fun until it wasn’t. No waffle makers were harmed during this thanks to Point Break. Rudy fought through the pain and has been getting better each week. madison making his return to the gloom look easy. And Franky can find his stapler. MARY: I saw her ANNOUNCEMENTS: see pinned form on mumblechatter COT: pray for those who have lost their loved ones to cancer.

Last minute Q

Date: 2025-10-27 AO: base-camp Q: Cheese Curd PAX: thunder_road, O’Tannenbaum, Mr. Magoo, Limey, Strings FNGs: None COUNT: 6 WARMUP: run to the track
THE THANG: 10 burpees or burpee minus the push-ups
At the corners, backwards run in between – 20 sumo squats – 20 Diamond merkins – 20 bunny hops – 20 jump squats
10 burpees or modified burpees
Run to the bathrooms- ab break
Grab a rock for 15- 20 of the following: – curls – Squats – Triceps – Overhead press
Go to the bottom of the stairs: exercise, run stairs, exercise, down stairs 20,15,10,5- heel to heavens Run up /down stairs 5,10,15,20- rock squat thrusters
Grab a rock for 15- 20 of the following: – curls – Squats – Triceps – Overhead press
3 trips: run from bathroom to the bullpens – 20 dips – 10 declines – 10 Bulgarian split squats L – 10 Bulgarian split squats R – 10 inclines Run to bathroom and back
Run to parking lot 1 MoM
MARY: Vups, Freddy mercury, box cutters, flutters, j lows
ANNOUNCEMENTS: see the Wild Turkey spreadsheet on slack
COT: that you thunder_road for taking us out
O’Tannenbaum ontime and his keen observation that we were breaking down the burpee on the track
thunder_road thanks for being a great Q and allowing me to step up and take this one today
Mr. Magoo found us on the track. Sorry, clock hit 5:30 and we were off.
Limey won’t see this
Welcome Site and newbie to A5, Strings. 30 something, new to the area, but not F3. Looking for non running sites, we got them! Good push and welcome back to the gloom

Barcodes on Norwegian Ships Type Workout

Date: 2025-10-25 AO: olympus Q: Krzyzewski PAX: voodoo, The Worm, taggart, Emoji, ickey_shuffle, Pepsi FNGs: None COUNT: 7 Upon the backdrop of a chilly gloom, this morning we laid to rest the final beatdown of the hallowed Norwegian spreadsheet. Bittersweet, but mostly bitter, was the occasion, but any potential sadness was swiftly curbed by the double KB weinke. True to form, this latest iteration of Norse athletics left most of us smoked by the fourth set, but definitely stronger. That said, the true treasure was the VO2 max gains we made along the way. Oddly enough, doubles notwithstanding, YHC warmed up to this one as the weeks wore on – perhaps we can keep up the tempo in some other form? We’ll see. For now, we’ll put this one in the rearview. Grateful, as always, for all of the pax that continue to turn out each week and support our coterie of gearheads with intensity, solid mumblechatter, and, yes, selfie sticks for boyband shots. Fantastic work, gentlemen. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Voodoo / Hoodoo Complex EMOM (4 sets) – Voodoo complex (1x e/s each min.; 2 sets) – Hoodoo complex (1x e/s each min.; 2 sets) 2) Norwegian 4×4 w/ Double Bells! (4 sets) – Cleans (5x) – Bent over rows (5x) – Presses (5x) – Front squats (5x) – Active recovery (3 min.) 3) Complex A (3 sets) – Deadlift -> upright row (5x) – Merkins (10x) – 1-handed alternating swings (10x) 4) Complex B (2 sets) – Sumo squat (8x) – Lawnmower rows (6x e/s) – 1-handed alternating swings (10x) MARY: …we ran until the bell and Runstopper dismissed the class ANNOUNCEMENTS: :mega: T-claps to wildturkey for putting together this handy summary of upcoming events: docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?usp=sharing :pray: Prayers for Pepsi’s M as they navigate upcoming surgery :fountain: “Dig deep within yourself, for there is a fountain of goodness ever ready to flow if you will keep digging.” — Marcus Aurelius, Meditations, 7.59 COT: Runstopper took out the joint crews

10 long and 4 corners

Date: 2025-10-25 AO: davinci Q: Hawkeye PAX: kirby, das_boot, C3P0, Franky, Rudy, Hippie, soft_pretzel FNGs: None COUNT: 8 WARMUP: THE THANG: A number of brave men came out to face the chill of the fall air. Some came to conquer 10 miles. Others faced a wrath of Burpees, plank jacks, walking Merkins and other torturous techniques of the gloom. A beautiful sunrise blessed us all at the COT. The bonus viewing was at Chickateria and watching some sad sack pulling over on Rea Rd and blow chunks apparently due to the previous nights excessives. MARY: ANNOUNCEMENTS: COT:

MM DR

Date: 2025-10-21 AO: skunk-works Q: Header PAX: lois, smokey FNGs: None COUNT: 3 I was DR and the PAX aren’t on Slack….
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Author Archive SlackBlast