SlackBlast – Page 225 – F3 South Charlotte

Lucky 7s

Date: 2024-01-19 AO: centurion Q: Mr. Magoo PAX: Emoji, lorax, grave_dancer, snowflake, Pilgrim, Snuka FNGs: None COUNT: 8 7 seems to be a lucky number today. The same count at Centurion. Head to your local crap table quickly. We warmed up at Wells Fargo where we watched a car circle the lot. Then to the rock pile for some lifting and short hill runs between sets. @Pilgrim decided to boulder lift instead. Next to the pool lot for a lunge walk. Then off to the school and a run around the field stopping at the four corners for merkins and LBCs. We also climbed the parking deck stair wells squatting at the bases and burpees at the tops. Finished back at start with a few burpees to kill time. The security guard would have joined us had he not worked out earlier. Surprisingly the cheerleaders did not come out to cheer us on. Thanks @snowflake for the Q assignment. @Emoji @grave_dancer @lorax @Pilgrim @snuka @snowflake

It was cold …. but for a little bit

Date: 2024-01-20 AO: _sob Q: Franky PAX: Palmolive, Roulette FNGs: None COUNT: 3 WARMUP: short run towards the bike shop. 15 SSHs, imperial walkers, holding plank, and dynamic stretching. Then mosey to Blakeney/Brixx THE THANG: 11s with alternating American hammers, merkins, and running from Brixx to Banana republic. Mosey to the “tunnel”. 50 arm raises. Then the stairs by the yoga studio. 5 rounds of running the stairs with 10 LBCs and 10 lounges on each side. We found a homeless person sleeping on a bench. He didn’t mind us running up and down. Then mosey to behind Target and doing a few different things along the way. Working down from 10 J-Lo and A-rods by every second street light. It was fun! I heard someone mention “I thought it would be easier since it’s an hour workout’!!! Mosey back to launch doing a few other things along the way. MARY: sprint from Pets mart to the hedge. ANNOUNCEMENTS: it’s flipping cold – let’s just go. COT: it was short and sweet.

Embracing the Suck

Date: 2024-01-20 AO: stonehenge Q: Rousey PAX: wildturkey, lex_luthor, Emoji, retread, ToeJam, None FNGs: 1 None COUNT: 6 WARM UP: We started w jump ropes . 2 min. Back ward run and merkins catch me if u can. And lunges w 25lb plates, broad jumps, and backward bear crawls in the parking deck stairs . At Every floor, going up 7th floor, we were challenged with 2 to 3 WARM UP exercises .
THE MAIN EVENT: Once at the top we did Hair burners and pillars hop and overs. Plus 20 hand slap merkins at the end of each set. And that’s not all! More ab crunches and single leg bench work outs . And finally we indian ran uphill for 2 miles or so, that had our entire mouth so numb that we couldn’t really talk at cot. Thank you guys for showing up ! U all have my respects 🙌🏼 !
ANNOUNCEMENTS: BLACK DIAMOND WORKOUT COMING IN TWO WEEKS. FEB 2. (I honestly don’t remember the other things we talked about because my brain froze up on me)
Embracing the Suck: The only way to break free from the mind is to transcend the mind. Do the things that the mind does not like in an intense and involved manner. And By embracing what you don’t like with total involvement, you break the mind from the pattern of suffering. Hope to See you at my next Suck.

factors of 11 (sort of)

Date: 2024-01-20 AO: the-rock Q: hoover PAX: geraldo, ductwork, O Tannenbaum, poptart, Water Works, Focker, THE Rug Doctor, Runstopper, rachel, Mulch FNGs: 1 Mulch COUNT: 11 11 men, gathered in 22 degree temperatures for 3.3 miles of fun at The Rock.
WARMUP: 5 burpees. Run to the avenue of trees, standard texbook stuff (IWs, merkins, squats, peter parkers) THE THANG: – Ladders (suicides are apparently a trigger word these days?) 3 burpees to start, first tree 5 merkins, second tree 5 squats, etc. every time you return to start it’s 3 burpees. lil bit o mary for the abs. – mosey to the grassy knoll for 2 rounds of lunges, dips, and step ups. – head to a parking lot for 11’s merkins and heels to heaven. – run back to launch the log way around stopping at every speed bump for 10 squats. – join the Olympus crew for some Mary.
MARY: Oh Mary, mother of abs we’ll never see in the mirror
ANNOUNCEMENTS: Marta is coming for your blood. Savage Race is in June, Wild Turkey is leading the Ruck Division for F3. If you’ve never done a Savage Race, it’s like a Spartan Race but way more fun.
COT: Pop-Tart shared during the workout that a family in his neighborhood recently lost their father to alcoholism. I know we joke about drinking, most of us enjoy a good drink or 6, and we even drink in the parking lot of a church on the occasional Saturday, but alcoholism is a real problem. We all have someone in our lives that struggles with addictive behaviors like this. As leaders in our communities, it’s our obligation to help our fellow man. Find ways to support them that you feel are best.
NOTABLE STUPIDITY: Thanks to Water Works for bringing out Mulch (that wasn’t stupidity but the rest of what follows is). See Water Works is doing the 75 Hard challenge, and is required to workout for 45 minutes everyday. So naturally you show up 20 minutes late to a 60 minute workout. Of course, he brought an FNG (much appreciated and great work today Mulch) but said FNG didn’t have gloves. Ductwork decided to cut out (and skip some burpees) to get his extra pair of gloves from the truck. Good stuff and almost got the FNG named Frostbite instead of Mulch.

Bald Eagle flyby

Date: 2024-01-20 AO: olympus Q: voodoo PAX: flipper, mighty_mite, Emoji, ickey_shuffle, Krzyzewski, The Worm, high_tide, voodoo FNGs: None COUNT: 8 Flipper and I met up at 0620 for a leisurely pre-run which included a porta potty stop and a Yeti sighting. I would say we were warm when the clock hit 0700, but that would be a lie because no one was warm today. However, we ended up with 8 pax out there getting stronger despite the miserable conditions. Here’s what happened.
WARMUP: SSH x 20 IC IW x 15 IC Prying squat x 2 Arm circles/flaps
Main event – hypertrophy plan 4 sets of 3-5-8 of the following exercises
Superset 1: lawnmowers rows (each side) and goblet squats
Superset 2: Heavy swings and explosive merkins
Heavy racked carries – 20-30-50 paces Farmer carries- 30 paces Voodoo complex – 1x thru per side
Mary: Leg raises – 10 OYO Box cutters – 20 IC Elbow plank – 1:00+ Glute bridge with leg raises -1:00
Announcements: There’s a Savage Race (obstacle race) coming 6/12. Wild Turkey has put info on Slack. Get signed up. When it was last here, there were individual and team events.
COT: thanks to Pop Tart for taking us out with a strong message about seeking help with addiction or any other troubles you’re going through. Your F3 brothers are there for you. Prayers for the wife and children of his neighbor Casey who lost his battle with alcoholism.
Moleskine: This backblast was almost names witch’s titty because that’s how cold it was out there. But then I remembered the bald eagle that flew over the pax as we performed heavy goblet squats and I thought that deserved a call out. #america
There was a lot of talk this morning about NIL, rugby and proper tackling form, cold toes, how much the Offspring sucks, how fun it is to do 13 heavy swings followed by 13 explosive merkins, etc. It was great to have such a strong showing on a cold morning. Thanks to the pax for showing up and working hard. I saw multiple pax grabbing heavier bells, which is always encouraging. A lot of us don’t try heavier bells because we don’t have access. Don’t be afraid to borrow or work in with someone with bigger bells!

Lolly pops

Date: 2024-01-20 AO: run Q: HazMat PAX: bratwurst, Chopper, Dosey Doe, drive_by, Franky, hairball, kirby, midriff, Sherpa, soft_pretzel, tuck, wingman, frasier FNGs: None COUNT: 14 WARMUP: 9 pre run THE THANG: 10 more MARY: ANNOUNCEMENTS: exlax 2/3 COT:☕️

Track Goats

Date: 2024-01-19 AO: mountain-goat Q: retread PAX: Benny, Insomniac, kilowatt, Pele, retread, slim_fast, Spammer, Sensei, Refi (Greensboro) FNGs: None COUNT: 9 WARMUP: Three laps around the track followed by stretching. THE THANG: Today was track day at Mountain Goat. We started by running hard on the straightaways and recovering around the corners. After 20 minutes of that, we switched it up to 400m on/400m recovery until our time was up. Welcome Refi who was in town from Greensboro. Glad you joined us! COT: Prayers for Julie, Lois, and Benny’s aunt.

Whole lotta burpee

Date: 2024-01-19 AO: the-brave Q: Odd Job PAX: midriff, soft_pretzel, fire_hazard, Skyline FNGs: None COUNT: 5 THE THANG: Ran 4.3 miles, did an obscene number of burpees, stopped at St. Matt’s for some rock exercises too. Skyline wins the day for most creative rock exercise, the “pregnant lady”.
MARY: Heels2Heaven, LBC, flutter, etc.
ANNOUNCEMENTS: Soft Pretzel shared about a new third F initiative about worshiping together. If you have a church home or prayer group you feel could benefit others please share details with Soft Pretzel. If you are looking for a place or group to worship with, reach out to Soft Pretzel who can help connect you.
Skyline shared how idleness and comfort can be the devil in disguise. We should all focus on fighting both of these. Get out there and do the things that make you uncomfortable, that’s where the growth and joy is.
COT: Gave thanks for the opportunity to enjoy the tremendous benefits of our F3 community, and asked for His help to be the best husbands, fathers, friends, and professionals we all can be.
Really great conversation at Panera afterwards. Make the time for this next week if you can.

You aren’t alone

Date: 2024-01-19 AO: _area-51 Q: poptart PAX: spackles, O Tannenbaum, Erin Brokavich, Limey FNGs: None COUNT: 5 We got some 7s, modified triple nickel and other stuff. We had a lot of great conversation about those around us that are struggling so make sure to reach out to anyone that is hurting. And Spackler has a very sophisticated palate. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

It’s not that cold!

Date: 2024-01-18 AO: shield Q: Spitball PAX: Cooter2, ToeJam FNGs: None COUNT: 3 WARMUP: normal THE THANG: Track workout:
100m 25 merkins 25 squats Jog rest of lap 25 heels to heaven and 25 plank jacks at start
200 m run 20 merkins 20 squats Jog rest of lap 20 heels to heaven 20 plank jacks
300m run 15 merkins 15 squats Jog rest of lap 15 heels to heaven 15 plank jacks
400 m run 10 merkins 10 squats 10 heels to heaven 10 plank jacks
Worked our way back down. 400m to 100m runs with 20 monkey humpers 20 LBCs and start.
MARY: none ANNOUNCEMENTS: Cooter has a new coffee grinder and maker. COT: YHC took us out.

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