SlackBlast – Page 224 – F3 South Charlotte

Lonely pile of rucks in the drizzle

Date: 2024-01-24 AO: sacs Q: Emoji PAX: geraldo, Cheese Curd, Roulette, Focker FNGs: None COUNT: 5 WARMUP: Drop Ruck and wall sit under the overhang of the restroom buildings with sandbags. Round of exercises: overhead press x 15 front raise x 15 bent over row x 15 one leg wall sit w/bag, L, R 45 seconds REPEAT (10x each) THE THANG: Grab Ruck and bag, top of the hill 10 Squats walk down hill, 10 squats walk backward up hill (Repeat x 3)
Mosey to the track Drop ruck, exercise each corner of track with bag only: 24 rotational lunges – overhead carry to next corner 10 man makers – suitcase carry R to next corner 24 flutter presses – overhead carry to next corner 25 bent over rows – suitcase carry L to starting point (REPEAT cycle)
Bag throws across football field. leave bags mid field Bear crawl back to start, crawl bear back to bag Bag throws back to start. Finally pick up Ruck, mosey to launch. (1 hr. and 30 seconds) ANNOUNCEMENTS: nothing really COT: YHC took us out with an interesting prayer
Rucks spent 80% of the time in a pile on the ground in the rain. But the bags did the trick. Must have been half marathon training day with so many runners on the track. @turkey leg joined us for COT. Great to meet @roulette with an explosive start to his F3 career. Perfect day with @Geraldo and @focker gabbing the entire time, @cheese curd didn’t have time to complain; with everyone making fun of how much he complains. Walking backwards uphill on rough grass with ruck and bag, best way to wake up!

Damn it feels good to be a gangster

Date: 2024-01-24 AO: meathead Q: voodoo PAX: high_tide, MARTA, Uncle Leo, flipper, voodoo FNGs: None COUNT: 5 It was a moist morning, but YHC was looking forward to working out in our usual spot rather than the Hot Box. Unfortunately, YHC also got a late start and by the time I got to the AO, the pax had already relocated. After launching the Tesla off of a sneaky speed bump, I unloaded my bells and did a quick farmer carry to the Box.
Warm-up: SSH x 20 IC 5 swings per side IW x 15 IC 5 high pulls per side Prying squats x 2 5 cleans per side Arm swings
The plan for the day is Week 4 (Deload Week) of the Hypertrophy Plan devised by our resident mad scientist High Tide:
Superset 1: Lawnmower rows (per side) and goblet squats (3-5-8) x 2 + 3-5 reps
Superset 2: Heavy swings and explosive merkins (3-5-8) x 2 + 8 reps (combined last two sets for fun)
Since we were in the Hot Box, we didn’t do carries, we did static holds. Single bell.
Waiter :20, rack :20, suitcase :20, rest, next side Suitcase: :30 per side, :45 per side
Mary by committee: Leg raises (Voodoo) x 12 OYO Knee boxes (Flipper) x 10 IC each leg Freddie Mercury (MARTA) x 20 IC Bird Dog (Uncle Leo) x 5 IC Pullovers (High Tide) x 10 civilian count
Announcements: 1) Next blood drive is 3/8 2) Savage Race on 6/12. See Wild Turkey’s posts on Slack for more details. Get signed up so we can have a big showing!
COT: Thanks to High Tide for the takeout
Moleskine:
1) It was great to have Uncle Leo back out after a back injury, sinus infection, and a big swim meet. He did set one PR at the meet, which he said was because he had never swam that event. We know the truth though. (It was the kettlebells.) 2) In the F3 News of the Nation email newsletter (let me know if you don’t receive this and I can help you get signed up), OBT (one of the founders of F3) mentioned the passing of Jeff (Gx) Guillebeau, who was the founder of Campos, the predecessor to F3. I read Gx’s obituary and thought it was an interesting insight into a man who played an important role in the formation of F3. If you’re interested in reading it, the link is here: www.legacy.com/us/obituaries/charlotte/name/jeffrey-guillebeau-obituary?id=54055006

He was on my balls in a second

Date: 2024-01-24 AO: wamrap Q: mcgee PAX: Alf, mcgee, poptart, Orange Whip, rachel FNGs: None COUNT: 5 McGee came back. We hung out in one stairwell the whole time. Burpees, stairs, merkins, stairs, jump squats, stairs. Then we did stairs.
@orangewhip got super friendly with some labra-doodles.

True tales from the X files

Date: 2024-01-24 AO: the-maul Q: kirby PAX: picasso, Brexit FNGs: None COUNT: 3
WARMUP: Go to tap ans vine turn around pick up Brexit THE THANG: Things quickly went off the rails as amazing tales of youth came up. Lots of merkins and lunges and a DDL. The moral of the story is don’t miss workout if you want to hear the script for the next non fiction blockbuster. MARY: along the way and pax call. ANNOUNCEMENTS: Damn to Dam bar. Frehleys convergence and Exlaxstravaganza COT: CAMARADERIE Picasso I totally spelled it wrong 🤣. I am so glad I was not alone this morning. Time well spent in the gloom. Thanks Brexit and Picasso.

Everyone On Q

Date: 2024-01-23 AO: bagpipe Q: Eleanor , Cooter2, Rousey, Spitball, Roulette, war_eagle PAX: Cooter, Rousey, Spitball, Roulette, war_eagle FNGs: None COUNT: 6 WARMUP: >SSH >Low Slow Squats >Windmills
THE THANG: Everyone was on Q today. We mosied to the parking deck and each CoQ called 3 exercises (done for 30 seconds with 30 seconds b/w) between levels.
MARY: n/a ANNOUNCEMENTS: A lot of CSAUPs on the way.
COT: Circling with Swift is always great, and we’ll keep praying for speech for the son of @Gump

Might As Well Jump

Date: 2024-01-23 AO: swole Q: ickey_shuffle PAX: Emoji, voodoo FNGs: None COUNT: 3 WARMUP: A kettlebell workout without kettlebell swings is not a kettlebell workout, and a doughnut without a hole is a danish. Therefore for a warmup we did 100 swings, 50 merkins, 50 bent over rows, and 100 LBC.
THE THANG: It is de-load week of the High Tide Hypertrophy Plan which is loosely based on the Fibonacci sequence. Speaking of math, remember when our teachers told us we needed to memorize a bunch of equations because we wouldn’t be walking around with a calculator in our pockets all the time? Anyway, the 3/5/8 + 3/5/8 + 3/5 sets were pull ups, front squats, and clean & press. Chase that with some heavy carries. It was cold. Winter sucks and I don’t understand why people live where they have real ones.
MARY: A few core exercises to round out the time, mostly avoiding the ones I don’t like. Iron sharpening & whatnot.
ANNOUNCEMENTS: Winter sucks. So does this slackblast nonsense. It feels like a cop out and typing on a phone is a pain in the ass. We need to get back to writing proper backblasts, on an actual website, as Xenu intended. This #LearnToCode stuff can kiss my ass. The music today was a listen of Van Halen’s 1984 album, which for the mathematically inclined, turned 40 this month. Now I believe it’s time to have a glass of prune juice and prepare my room at Sharon Towers.
COT: Poorly performed by YHC. I tried.

New territory?

Date: 2024-01-23 AO: fast-twitch Q: purell PAX: Alf, Astro (Kyle Kirchhoff), Benny, fletch, retread, Dosey Doe, purell FNGs: None COUNT: 7 WARMUP: Resist the urge to do bi’s and tri’s at Crunch, head across Providence to Hembstead THE THANG: Searching for hills. 1 Merkin at bottom, gas up the hill, 2 jump squats at the top, recover to next hill, 3 merkins at the bottom… etc. Found 8 hills. Mixed terrain with trails to scratch Fletch’s itch and even found multiple? uncharted territory as promised and approved by Alf’s 10 years of FT experience. Retread plowed thru the hills as usual and Benny is getting back in shape – looking for a year of good health! Dosey Doe and Astro on the early bird train for a nice day of mile repeats and double digits in miles! MARY: ANNOUNCEMENTS: COT: Prayers for Benny’s aunt looking to get released from the hospital today.

Upcycling is a real thing

Date: 2024-01-23 AO: skunk-works Q: hoover PAX: ChickenWing, smokey, Mountain Momma FNGs: None COUNT: 4 Four men swung hard iron in the gloom to an old favorite of a playlist at an old favorite workout. Topics discussed included Bills football, miraculous healing, and Smokey’s desire to see Charlotte snow this winter.
Both the weinke and the playlist were old favorites. With the playlist getting the most positive feedback.
WARMUP: 100 swings interspersed with IWs, Sharon Towers, Peter Parker’s and Parker Peter’s.
THE THANG: Do an exercise then run to the end of the parking lot and back. cleans, high pulls, lawnmowers, squats, merkins, swings. Two rounds of that.
Then a Voodoo complex ladder 3/2/1/2/3
MARY: Today it was Murray, not Mary.
ANNOUNCEMENTS: Prayers for those who need healing bot mental and physical.
COT: Smokey, as usual, gave an eloquent COT.

It’s a heat wave …

Date: 2024-01-23 AO: run Q: Wolverine PAX: midriff, Gump, fleetwood, flipper, voodoo, Hippie, Wolverine, + 1 need help with name FNGs: None COUNT: 8 Warmup Mosey and dynamic stretching Mile repeats, threshold pace, about 2 min recovery between laps. Midriff took over at end as Q had to work Congrats to all the weekend efforts: Midriff 20 mile run – prep for marathon Hippie 14 mile run – his longest ever, prep for marathon Fleetwood – kicking butt at CRC Trail race in the 9 miler. Missed COT 😞

Blakeovery

Date: 2024-01-22 AO: blakovery Q: frasier PAX: bunker, das_boot, hairball, Kielbasa, Polly, wingman FNGs: None COUNT: 7 WARMUP: THE THANG: we went a little further today. Getting in 5.5 miles with a run up Murderhorn. MARY: ANNOUNCEMENTS: several things, including Frehley’s Q on February 3. COT:

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