Author Archive SlackBlast

Poem’s Demise – A Gruesome Twosome

Date: 2023-12-30 AO: olympus Q: flipper PAX: flipper, Emoji FNGs: None COUNT: 2 As Emoji and YHC watched the parking lot for TheRock flood with the vehicles of incoming PAX, it became apparent we’d be a dynamic duo for today’s Olympus. Maybe it was last week’s cacophony of chaos, maybe its regulars being DR. Or, just maybe, the Qs lack of quality poetry was the cause of light numbers… no matter, together we got after it
WARMUP: SSH, IW, Prying Squat, arm circles, swings intermixed THE THANG: Voodoo Complex 3X3 primer Porpoise complex ladder 1-9 (merkins always 1 rep) The above yielded us 108 snatches Deadlift to goblet squat 5 reps x3 Meat and potatoes workout but feeling the burn MARY: boat canoe, flute bridge, elbow plank ANNOUNCEMENTS: January blood drive COT: with the aforementioned army at TheRock, Gummy took us out. Welcome back prohibition for 10 years of F3 today, don’t be a stranger

Come here often?

Date: 2023-12-30 AO: davinci Q: Palmolive PAX: C3P0, wildturkey, Point Break, tagalong, fire_hazard, Kosmo FNGs: None COUNT: 7 7 PAX decided to close out the old year strong with a Stonehenge/Da Vinci convergence. Good to see some guys in the gloom after injuries, illness, and just life.
Plus C3PO made a friend with his recruitment efforts.
WARMUP: Mosey to Alloy for 1-5 sets of burpees with 10x each Moroccan night clubs, SSH, 🥔 pickers, and Peter Parkers
THE THANG: Head to Blakeney playground for 3 rounds of 5x pull ups, 10x jumping spiders, 10x jump ups. Run to the cinder block pile for 3 rounds of musical blocks (3 blocks; 5x blockees as timer; 4 PAX bear crawl around and the one who doesn’t get a block has to keep crawling and sing a holiday song).
Return blocks, head to the other side of Blakeney for 7s of CDDs and Bulgarian split squats. Run up to Blakeney Heath playground and grab two rocks on the way. 3 rounds of 5x prison sit-ups (hang from your knees and sit up), Australian pull ups, and lunge walk with the rocks.
MARY: We ditched the rocks, headed back to launch, and wrapped up with 5-1 sets of burpees with 10x each A-rods (I think they’re Bennifers now…), WW1s, chippy crosses, and protractor while @fraiser, @bratwurst, and the nail salon staff watched us roll around on the ground.
ANNOUNCEMENTS: Happy New Year and get ready to Q in 2024!
COT: YHC took us out, remember to be better today than you were yesterday. Support your fellow PAX and be a leader in your family and community.

The route or the reverse route

Date: 2023-12-30 AO: chicken-run Q: midriff PAX: frasier, bratwurst, midriff, Sherpa, Chopper, jrr_tolkien, das_boot FNGs: None COUNT: 7 Seven for a loop through Longview and Munford Lake and Providence CC, or PCC and Munford Lake and Longview if you took the reverse route unintentionally. Hilly, strong 2nd F during the run and afterwards.
COT: Chickenteria

Kevlar

Date: 2023-12-29 AO: kevlar Q: Orange Whip PAX: Big League Chew, Orange Whip FNGs: None COUNT: 2 45 mins of partner carries

2023 Closer

Date: 2023-12-29 AO: centurion Q: Emoji PAX: Snuka, Floor Slapper, O Tannenbaum, snowflake, Preschool, Icarus FNGs: None COUNT: 7 WARMUP: Short run…real short. SSH/LSS/Spiderman Merkins
THE THANG: 1) Parking deck laps 2X with Carolina Drydocks/Arm Press/Squats/LBCs 2) Declining merkins starting at 20 with 50 yard run between each set.
ANNOUNCEMENTS: Centurion hats handed out to Snuka/Emoji/Icarus for top attendance this year. Point Break earned one as well! Floor Slapper received an F3 Respect shirt!
COT: Prayers for Icarus wife. Homestretch of her pregnancy!

Holiday Hours at TheDevilsTurn

Date: 2023-12-28 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), Chopper, frasier, hairball, jrr_tolkien, Orange Whip, flipper FNGs: None COUNT: 7
THE THANG: In what’s become a novel concept, all seven PAX ran the called route today, though there was some debate whether we were to run clockwise or counter clockwise. As per usual, Frasier was out front (way out front) while the other six of us proceeded at a more sedate pace. It was great to see Chopper back out after an extended absence, and Astro is looking strong a couple weeks out from surgery. Tolkien joined as well for the first time in recent memory and we had good 2nd F throughout the 7 miles. Happy new year gents! COT: Astro (The Rev) took us out

MeatSacs… SacMeat?

Date: 2023-12-27 AO: meathead Q: flipper PAX: The Worm, Soul Glo, Dunkin (F3 Waxhaw), radar-uc, Cottonmouth, hoover, wildturkey, flipper, lex_luthor, Cheese Curd FNGs: None COUNT: 10 WARMUP: SACS Pax pre-rucked in order to support their “we go 60 minutes” mantra alive. Once they arrived (late), we got to it with: SSH, IW, Arm Circles, Flails, Prying Squat, all with swings intermixed.
THE THANG: with 100 snatches on the “un-plan” but sandbaggers in our midst, YHC had to get creative. In place of snatches the SACs guys had the option for clean and press, in place of swings the option for alternating 2 had bag swings. A good portion opted for bells over bags for various movements so diversity abounded. Here’s what we did. 5 R rack squats, 5 R snatches, 5 L rack squats, 5 L Snatches X3, level up the bell and do 3 of each as above.
5 R rack reverse lunge, 5 R snatches, repeat on L X3. Heavier bell repeat 3 of each R and L
Waiter carry R with a suitcase L about 20 paces, 5 R snatches, Switch hands and go back. Did that 2X
10 overhead walking lunges, 4 snatches, repeat heading back.
MARY: Boat/Canoe (w/ row your canoe) Flute-Bridge Elbow plank
ANNOUNCEMENTS: happy new year
COT: YHC takeout

If you play with snatches, you’re going to get burly

Date: 2023-12-23 AO: olympus Q: Krzyzewski , flipper PAX: voodoo, MARTA, Wabbit, The Worm, Emoji, mighty_mite, Mountain Momma FNGs: None COUNT: 9 Undeterred by rational thought, the pax descended upon the frosty blacktop this morning with breathless anticipation. Eager to deliver the promised 100 snatches, YHC felt like perhaps a thinner version of ol’ St. Nick. Swing by over head swing, the pax crushed the weinke in holiday style. And yes, while ripping off 100+ snatches in under 30 minutes probably went down as well as stale fruitcake, a Christmas miracle was in store! Flipper led the men of The Rock in a surprise convergence where we lifted heavy things and ran with Frank until we were up to our eyes in Christmas cheer (and up to our ears in a unique Ska Christmas playlist)! Good times were had by most and ending with a COT with eggnog and bourbon certainly never hurt. Let’s get into the recap… WARMUP: 15x swings, prying squats, 15x swings, synovial circles THE THANG: 1) Complex A (6 sets) – Lawnmowers (6x e/s) – 3x/2x/1x alternating snatches 2) Complex B (2 sets) – Rack squat + snatches (5x of each) – Goblet squat + snatches (5x of each) – Transformer squat + snatches (5x of each) – Overhead squat + snatches (5x of each) 3) Complex C – Deadlift (10x) / Merkin (2x) / Snatches (5x) – Deadlift (8x) / Merkin (4x) / Snatches (5x) – At this point, the pax of The Rock were slowly descending upon us so we quickly pivoted to a lightning fast 15x snatches to round out the 100 (and then some) before the surprise convergence 4) Mini-Stuckey’s w/ The Rock MARY: Flipper led us in some canoe-themed core work as well as the ol’ flutebridge ANNOUNCEMENTS: – MARTA is ahead of the game for 2024 and 4 drives are on the books with the first drive coming up in January – see pre-blast for details – YHC will be out next week so this is his last Q of 2023. Flipper graciously will carry the pax next week. It’s been a great year and YHC is looking forward to lifting bells, bags, and other such heavy items in the new year. Merry Christmas and Happy New Year! COT: – Flipper took us all out in the COT and huddle

Kevlar

Date: 2023-12-22 AO: kevlar Q: Orange Whip PAX: Mr. Magoo, poptart, Orange Whip, Limey FNGs: None COUNT: 4 Double hill run, Plantation Estates catch me if you can, rock work and abs. 3 miles total.
Limey came out in the cold was the big story. The big topic was Pop Tart asking about Hong Kong hookers to Limey, but that was hardly a shocker.
Sites closed Monday & Tuesday. Feel free to find someone to run with though.
Forgot to do name-a-Rama somehow 🤷‍♂️

Kevlar

Date: 2023-12-22 AO: kevlar Q: Orange Whip PAX: Mr. Magoo, poptart, Orange Whip, Limey FNGs: None COUNT: 4 Double hill run, Plantation Estates catch me if you can, rock work and abs. 3 miles total.
Limey came out in the cold was the big story. The big topic was Pop Tart asking about Hong Kong hookers to Limey, but that was hardly a shocker.
Sites closed Monday & Tuesday. Feel free to find someone to run with though.
Forgot to do name-a-Rama somehow 🤷‍♂️

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