SlackBlast – Page 218 – F3 South Charlotte

Swans Run

Date: 2024-01-11 AO: the-devils-turn Q: voodoo PAX: Astro (Kyle Kirchhoff), bunker, Gold Digger, hairball, soft_pretzel, Orange Whip, turkey_leg, retread, Dosey Doe, voodoo FNGs: None COUNT: 10 5 of us ran the called route at the usual time while the other 5 started early and ran hills or other marathon workouts. It was brisk out there, but as Retread pointed out, you warmed up after the first mile or so. Our foursome started out together, but then TL did what TL does and tried to leave us. OW wouldn’t let that happen. Softie and I decided discretion was the better part of valor and weren’t tempted by (or capable of) the spicier pace.
We met up with Bunker and Astro for COT and Astro took us out.

A Mighty Wind

Date: 2024-01-10 AO: meathead Q: voodoo PAX: Soul Glo, Unplugged, The Worm, high_tide, flipper, voodoo FNGs: None COUNT: 6 No, the backblast title isn’t a reference to this morning’s weather. Instead it was about our double respect’s hindquarters.
Warm-up: SSH x 20 IC IW x 15 IC Prying squats x 3 Arm circles and flaps and stuff
The Thang: Week 2, Workout 2 of High Tide’s Hypertrophy Program
Superset A: Lawnmower Rows and Goblet Squats 3-5-8-3-5-8-3-5-8 reps
Superset B: Heavy swings and Explosive Merkins 3-5-8-3-5-8-3-5-8 reps
Suitcase carries – 20-30-50 paces each side
Mary: rotating pax choice with 1 pax using HT’s ab wheel as a timer Voodoo: LBCs Soul Glo: Elbow plank Unplugged: Flutter press The Worm: Flute bridge High Tide: Freddie Mercury Flipper: Knee boxes
Announcements: 1) Blood drive on Friday. MARTA mentioned donuts… 2) The Offspring sucks. Sorry, Flipper. 3) It was cold out there this morning. Thanks for coming out, boys. We had some fun out there. 4) The Worm may need to go see a GI doc.
COT with the Anvil boys. Thanks to MARTA for the takeout.

Well Planned Weinke

Date: 2024-01-10 AO: sacs Q: geraldo PAX: Cheese Curd, Emoji, geraldo, hoover, Lafleur, wildturkey FNGs: None COUNT: 6 WARMUP: Ruck 1sh mile through the hills of Raintree to the Raintree Strip Mall THE THANG: Perform a round of the called exercises then go up and down the strip mall stairs.
Ruck Swings x 20 Overhead Ruck Presses x 20 Squats x 20 Merkins x 10 Lunges x 20
We completed 4 rounds then rucked back to SCMS MARY: Rosalita x 20 Dollie’s x 20 Heels to Heaven x 29
ANNOUNCEMENTS: Blood Drive this Friday
Good group today that embraced the fantastic weather. @cheesecurd gave YHC crap about making up the Weinke on the fly, NOT TRUE! I gave it a lot of thought last night while I was without internet due to the storm yesterday. The SCMS track was not on the menu and @wildturkey was very pleased @hoover got some miles and a workout towards his Pathfinder Advanced patch @wildturkey almost has all the patches, kind of like Thanos collecting all the Infinity Stones @lafleur sweats even in cold weather @emoji was ready with his sandbag and tossed it down with authority when told we were going with ruck-only today The yoga pants are on-point at Crunch Fitness per @lafleur

Breezy

Date: 2024-01-10 AO: wamrap Q: Alf PAX: Alf, poptart, rachel FNGs: None COUNT: 3 Three upstanding young men crushed some WAMRAP this morning. The parking deck never disappoints including dead roaches, beer cans with a cut out for shot gunning and a rubber 🍆 . You have to admire the game of a man who convinces a young lass that the 3rd deck of the Waverly parking deck is romantic.
All that aside, blocks were lifted, stairs were climbed and the wind tussled my hair. Good times.

Carry the Rock

Date: 2024-01-10 AO: the-maul Q: Hippie PAX: picasso, Rousey, teddyf3, super trooper, war_eagle, das_boot FNGs: None COUNT: 7 WARMUP: merkins, squats, mtn climbers, push-ups THE THANG: – Suicide sprint in St Matthew parking lot – St Matthews circle. Carry lifting rock for exercise at each speed bump. 10x/exercise 1. R Leg lunge 2. L Leg Lunch 3. Offset merkin R 4. Offset merkin L 5. WWIII sit-ups 6. Overhead Press 7. Low slow squat 8. Jump Squats 9. Flutters 10. Curls
MARY: planks, WWiii sit-ups ANNOUNCEMENTS: 1. blood drive sign up, 2. Hawthorne’s 1/19 @ 11:30am COT:spaceforce headed out 1/15 for the Air Force. Prayers he achieves his goals.

Anvil WInd Tunnel

Date: 2024-01-10 AO: _area-51 Q: MARTA PAX: Point Break, Snuka, Erin Brokavich, puddin_pop, Pilgrim FNGs: None COUNT: 6 mumblechatter was light today due to the Q, the wind, or midweek fatigue. light discussions on the weather, inflatables, frissbee, and a limited jaunt into the graveyard dominated.
WARMUP: 20x SSH 15x IW 15x LSS 10x merkins 10x Peter parkers 10x Lbcs
THANG: Run to the hot box
Sevens: Merkins and jump squats. Run the hill.
Hotbox action: Dips x20 Declines x 10 Box jumps x10 x3
Grave yard lap – spooky
Mosey length of parking lot. 2 to 3 burpees or called exercise at the end of each length.
Rockwork curls x2 rows x2 press x2 with a rifle carry in between each set
Recover
Run back to launch for backwards runs up the hill. x3
Ab circuit 15 X flutter 10X Freddie’s 15x American hammer 10x Boone crunch e/s
CoT: there was one. YhC takes us out with meathead
ANNOUNCEMENTS:
Fellowship Friday at STACKS 630 with hard stop at 730 am (added to blast)
BLOOD DRIVE. Thanks to those who have signed up for January 12th but we need a few more. Ask your M.s, 2.0s, or even your 2nd cousins that don’t get a Christmas card from you. www.redcrossblood.org/give.html/drive-results?zipSponsor=F3

No So Soggy

Date: 2024-01-09 AO: swift Q: Wolverine PAX: bratwurst, Cheese Curd, midriff, soft_pretzel, frasier, Wolverine FNGs: None COUNT: 6 Mosey to AC hotel parking deck Dynamic Warm-ups Run 3 min up the deck, Recover down Run 4 up, Recover Run 5 up, Recover Repeat Mosey back for COT Midriff and Soft Pretzel nearly ready for Oak Island Marathon! New Q source starting in next couple weeks. Open to all.

Welcome to 2024

Date: 2024-01-03 AO: meathead Q: high_tide PAX: voodoo, Soul Glo, MARTA, ickey_shuffle, Unplugged, flipper FNGs: None COUNT: 7 WARMUP: Phelps-ian Flop Swings Imperial walkers Swings Prying squat
THE THANG:
Dbl clean & presses 3-5-8-3-5-8-3-5 Bent-over rows 3-5-8-3-5-8-3-5
Dbl front squats 3-5-8-3-5-8-3-5
Farmer carries 20-30-50 paces
MARY: ANNOUNCEMENTS: COT:

Wind, rain and ramps

Date: 2024-01-09 AO: swift Q: Wolverine PAX: midriff, frasier, soft_pretzel, Wolverine, bratwurst FNGs: None COUNT: 5 WARMUP: run to the deck and some dynamic stretch while Frazier runs around us THE THANG: 3 min up, recover down, 4 min up and down, 5 mins up and down then back to 3 and 4 mins
Time- head to launch MARY: nope ANNOUNCEMENTS: best wishes to as he begins his military carrier COT: thanks Kirby for taking us out
Ghost written….👻

schools out for wind

Date: 2024-01-09 AO: bagpipe Q: kirby PAX: Spitball, Space Force, Hippie, Roulette FNGs: None COUNT: 5
WARMUP: it was raining so we ran to the deck. THE THANG: we did some squats and some merkins on the way to the top. did 2 minutes down and then back up. we did some more stuff and checked out the view. it was nice. MARY: Along the way LBCS. she was not invited in the rain ANNOUNCEMENTS: Space Force ships out next Tuesday for Parrot rescue. COT: Hippie took us out with a prayer over Space Force

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