Author Archive SlackBlast

Do we have to carry that stuff?

Date: 2024-02-20 AO: bagpipe Q: lex_luthor PAX: Hawkeye, kirby, Cooter2, Rousey, Pilgrim, Jitter Bug (Louisville, KY) FNGs: None COUNT: 7 WARMUP: Grabbed 2 sandbags and a ruck and moved to Ballantyne Resort. The team rotated carrying the weight between the 7 of us – hello warmup THE THANG: Commenced on a circuit behind the resort that included – 10 decline merkins, 5 pullups, 15 dips and 10 rows -> completed 3x Did 3-5 minutes of Mary before heading back to launch with the weight Final push included 2 rounds of situps, pushups and sprints and 5 burpees

Second Winter Swift

Date: 2024-02-20 AO: swift Q: flipper PAX: Wolverine, bratwurst, voodoo, Gump, frasier, flipper FNGs: None COUNT: 6
WARMUP: mosey to bill ring for dynamic stretches THE THANG: roughly mile repeats at HM effort w/200m “kick” to end each repeat. Recovery as desired heading into the next repeat. 4 PAX ran the workout while Frasier ran OYO and Brat ran recovery pace after an impromptu marathon at Oak Island on Saturday #burly. MARY: this is swift… ANNOUNCEMENTS: Waxhaw Trailfest coming in April, great 1st and 2nd F opportunity, see slack for details. Teens for Courage 5k, contact Madison (his daughter is organizing the race). Marta wants your blood (for the Red Cross) on Mar. 8th COT: w/ Bagpipe crew

To Failure

Date: 2024-02-20 AO: skunk-works Q: ChickenWing PAX: Header, stonecold, Ozzie FNGs: None COUNT: 4
WARMUP: we did get warmed up THE THANG: 10 reps down to 6 reps. 2 exercises per round. Did 3 rounds. Moved onto 5 to 1s with various lifts MARY: 6 MoM at the close ANNOUNCEMENTS: 3/8 :drop_of_blood: :red_car:. Header in Q next week. Ozzie came down from Metro. Welcome to Skunk. :skunk: COT: TAPs to Lois, Sensei, and Reese.

Newer ground

Date: 2024-02-19 AO: blakovery Q: frasier PAX: bunker, Dosey Doe, hairball, Polly, tuck, HazMat FNGs: None COUNT: 7
WARMUP: THE THANG: Got a solid 5 miles in. No one was dropped and everyone went home satisfied. MARY: ANNOUNCEMENTS: COT:

Bank Holiday

Date: 2024-02-19 AO: swole Q: mighty_mite PAX: voodoo, The Worm, Uncle Leo, flipper FNGs: None COUNT: 5
WARMUP: 10 swings, prying squats, stretching arm circles THE THANG: 5 rounds of 3/5/8 double clean and press Farmer carry to playground 5 rounds of 3/5/8 double front squat and pullup Rack carry back to launch MARY: ran out of time ANNOUNCEMENTS: Blood Drive March 8 COT: Thankful for the opportunity to Q even though my skills are rusty(forgot my speaker). Also thankful the 4 other pax(who all work in the finance industry I believe) ignored the temptation of a bank holiday fart sack.

Standing room only

Date: 2024-02-18 AO: soccer Q: Orange Whip PAX: Mile High, jrr_tolkien, Scratch and Win, BobbyFischer, Moondance, Renato Zamudio, Orange Whip, Level10, National Treasure, Matt McCoy, f3-simba, Phil Britto, Kellen, Koko, Nick, Adam, Crystal, FNGs: None COUNT: 17-20?? Big group yesterday. I know I missed a few guys on this. We had about 9v9 I believe. Please comment on who I missed.
Awesome morning and I thought we would be very light with the 31 degree starting temp.
Super fun and close – much better than the past two weeks. Mile High and I made sure to be on opposite teams because we didn’t want one team to be too “stacked”. And it worked!
Kellen and National Treasure were putting on defensive clinics for their respective teams and had several highlight plays.
Adam made a nice own goal header and followed it up with a normal goal within 10 seconds :clap:
Will (Simba) has grown before our eyes and can no longer be treated like a kid – since he’s bigger than 75% of the guys out there – and fast as hell. He’s gonna be great – as long as he doesn’t learn from Josh and completely stop passing.
Renado continued his quiet natured goal sniping from 20 yards out and had a nice match.
Koko came back out and built some confidence with the game winning 5-4 goal. I went to give him a fist bump at one point and he ducked as if I were punching him. He’s green so maybe he can learn from Simba’s ascension and become a man.
Level 10 looks healthier and had a strong defensive match.
Bobby Fisher was facilitating and talking the entire match keeping us on point.
Phil was throwing shoulders (in a good way) and played physical, a la Tolkien, which is my favorite kind of futbol.
Moondance did his thing and played the beautiful game the right way with precision passes and cheeky comments, and a few body shots to back off his defender.
Nicks footwork was incredible the entire match. Some really impressive moves.
Missed many regulars today but numbers have been strong :muscle: .
Heal up to you fellow 40+’s who are prob hurting like I am today. 6+ miles in the books.
Love the hustle from the entire group!
See you boys in a week.

Slaughter’s Windshield List

Date: 2024-02-19 AO: base-camp Q: Emoji PAX: Mr. Magoo, Focker, thunder_road, Floor Slapper, Rousey, Limey, Walleye FNGs: 1 Walleye COUNT: 8 Stealing Slaughter’s Windshield List – 1-Run the parking lot, do first exercise , then run, then repeat add the next exercise each cycle. Cumulative each time up until completing # 12. Total time: 45 min. No warm up. Go: 1 – Run 2- 15 Merkins 3- 20 LBCs 4- 25 Squats 5- 25 Flutter Kicks (2 ct) 6- 20 Dry Docks 7- 15 Wide Arm Merkins 8- 20 Lunges 9- 25 Shoulder Taps 10- 25 Mountain Climbers (2 ct) 11- 12 Burpees 12 – WW2 Sit ups
COT – Welcome FNG Walleye visiting NC for work from Minnesota. Thank you Thunder Road for bringing him in. Thunder took us out.

Collection of Stuff – at The Rock

Date: 2024-02-17 AO: _area-51 Q: Emoji PAX: geraldo, ductwork, poptart, Runstopper, Mr. Magoo, hopper, Cottonmouth, Abacus_III FNGs: None COUNT: 9 Parking Lot Tracers around parking lot to Olympus Monkey Humpers aimed at Olympus faces. Mosey to tree row.
11 TREE ROW 1 Merkin, Run to first tree, 10 LBCs – run back to start 2 Merkins, Run to second tree, 9 LBCS – run back to start 3 Merkins, Run to third tree, 8 LBCs – run back to start (continue through11th tree)
ROCK CIRCLES Mosey to Rock Pile, Pick up Rock Walk around the traffic circle doing continuous Bi’s – stop, 10 bent over rows Walk around the traffic circle doing continuous Tri’s – stop, 10 bent over rows Walk around the traffic circle doing continuous Overhead Presses – stop, 10 bent over rows Walk around the traffic circle doing continuous combo Bi’s Tri’s, Presses – return rock
Mosey to Calvary Corner
B.A.M.S. • 10 merkins 10 air squats 10 merkins10 big boy Sit-ups • 9 merkins 9 air squats 9 merkins 9 big boy Sit-ups • 8 merkins 8 air squats 8 merkins 8 big boy Sit-ups • repeat cycle down to one of each Partner up: Partner 1 run to 2nd parking lot light post, Partner 2 picnic table step ups (switch) (repeat) Partner 1 run to 2nd parking lot light post, Partner 2 picnic table dips (switch) (repeat)
Mosey to Hot Box Wall Sit/People’s Chair -Partner 1 run to 2nd parking lot light post, Partner 2 Mohamad Ali’s (switch) Partner 1 run to 2nd parking lot light post, Partner 2 Arm Raises (switch) Partner 1 run to 2nd parking lot light post, Partner 2 Balls to the Wall (switch)
Mosey halfway home – parking lot curb to curb: 20 merkins run to opposite curb 18 merkins run back 16 merkins run to opposite curb 14 merkins run back 12 merkins run to opposite curb 10 merkins run back
Return to Launch

Oki is done …..

Date: 2024-02-19 AO: firestarter Q: Franky , Starch, Point Break, kirby PAX: kirby, Starch, Point Break, Rudy, Franky FNGs: None COUNT: 5
WARMUP: Starch did his first Q and led us through the warmup with some light running, planks, potato pickers, and merkins. THE THANG: point break took over for some window shopping in Blakeney. Stopping by each door and doing some LBCs, merkins, squats, and Carolina dry docks. Then for some bear crawling and dirkins. Franky took over after that for a run behind target stopping at every other street light for some flutter kicks. Then back for some American hammers. The wall behind target got repaired so we tested structural integrity of the new wall by doing 10 wall climbs. Kirby took over for an insane amount of arm raises and some running. MARY: nope ANNOUNCEMENTS: oak island is over!!! COT: Kirby took us out.

The Ultimate Penultimate

Date: 2024-02-17 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, The Worm, mighty_mite FNGs: None COUNT: 5 Five pax strong battled through a mostly meat and potatoes workout this morning to finish off Week 7 of our latest journey. Mumblechatter made the rounds covering Farm Haus sausages, other and sundry smoked meats, why you don’t want to own a mansion in Gilbert, AZ, and a coming of age tale for YHC at a ZZ Top concert in high school. A change of pace mostly-southern rock playlist guided our journey and the pax put this week in the books as we gear up for the final week of hypertrophy. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s), slingshots (10x e/w) THE THANG: 1) Fibonacci A – Lawnmowers 3x/5x/8x for four sets (e/s) – Goblet squats 3x/5x/8x for four sets 2) Fib. B – Heavy swings 3x/5x/8x for four sets – Explosive merkins 3x/5x/8x for four sets 3) Carries – Single-Bell Rack (20 paces / 30 / 50 alternating) (2 sets) – Single-Bell Waiter (20 paces / 20 / 50) (2 sets) MARY: Mary by committee today with a roulette of exercises called out by the pax ANNOUNCEMENTS: – 3/8 – oddly enough, another blood drive is already here – 3/9 – Madison’s 2.0 partnered with the Jamie Kimble Foundation for Courage for a 5K – give it a look – Mathew 5:5 “Blessed are the meek, for they shall inherit the earth.” This is your periodic reminder that the Greek word for meek “πραΰς” is difficult to translate and argued by some scholars to mean something more like “demonstrating power without undue harshness.” In other words, blessed are those who have swords, but keep them sheathed, for they will inherit the earth. Our community needs more strong men indeed, but even more so, strong men who can control their strength. Be this man this week. (Link: biblehub.com/greek/4239.htm) COT: Emoji and the men of the Rock converged and we collectively went out together

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