SlackBlast – Page 229 – F3 South Charlotte

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

I’m only happy when it rains

Date: 2024-01-09 AO: falcon-crest Q: MARTA PAX: Clover FNGs: None COUNT: 2 It’s a rainy and blustery day. Have no fear, it never rains on Olde Providence or on THE PAX of #falconscrest or #hydra in the gloom. The rain held off the the most part and we took shelter beneath the bank for the most part. 1.7 miles and #mumblechatter to boot. topics included CFB, disdain foe acting in Wheel of Time, and big law. A high pressure /timeshare like sales pitch to give blood was excluded. We had 2 today and YHC totally thought the :fartsack symbol was just a rain cloud and attendance would be less sparse.
WARMUP: 20x SSH 15x IW 15x LSS 10x merkins 10x Peter parkers 10x Lbcs Stretch the hammy and lower back
THANG: Get up and run a lap to the fountain and back.
Next exercise: Sevens at the Bank: Burpees or merkins And air squats
Run a long lap around the parking lot
Kettlebell Complex 1: X 15 swings X 8 lawnmower row e/s X 10 standing row Recover X3
Do another lap in the rain
Kettlebell complex 2: X 10 deadlifts X 10 push press X 10 curls 15 X swings X3
Run a lap
Farmer carries with shrugs to return the bells back to the car
Ab circuit 15 X flutter 15 X Freddie’s 15x American hammer 10x Boone crunch e/s
No time for a burpee desert
CoT: there was one. ANNOUNCEMENTS: 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

Running in the Rain

Date: 2024-01-06 AO: chicken-run Q: midriff PAX: bunker, frasier, hairball, Dosey Doe, tuck, Astro (Kyle Kirchhoff), toolbag, HazMat, wingman, jrr_tolkien FNGs: None COUNT: 11 (13 if you count Franky and Kirby who showed up for Chickenteria) Rain + cold temps = Embrace the suck. 11 men chose that path on Saturday, 7 of them prerunning as well.
WARMUP: Didn’t happen until Chickenteria afterwards THE THANG: Run to South Carolina and back in the rain. Find clothes before heading over to CFA for fellowship. Except for Tolkien who did his best Madison impression by wearing tights only into the restaurant, and Toolbag who came in soaking wet and decided to squeeze his wet socks out into a hashbrown box. MARY: Did not run in the rain this morning COT: Lord, I thank you for sunshine, I thank you for rain. I thank you for joy, I thank you for pain. It’s a beautiful day.

First of the year

Date: 2024-01-05 AO: kevlar Q: Mr. Magoo PAX: poptart, Orange Whip, Big League Chew, lex_luthor, Cottonmouth, Mr. Magoo, ChickenWing, Rhapsody FNGs: None COUNT: 8 Mr Magoo did a big ol lap around campus.
Cottonmouth, Rhapsody & Whip for a 2 mile pre-run
Cooooollld

Ruckers doing their own thing. Any potential runners and Site Q’s doing their own thing too

Date: 2024-01-08 AO: chubby-hubby Q: hoover , Cheese Curd PAX: hoover, Cheese Curd FNGs: None COUNT: 2 WARMUP: 1 mile ruck to Providence
THE THANG: 4 rounds: 10 ruck thrusters 10 merkins (slick) 10 squats (ruck to chest) 10 ruck lawnmowers (10 per side) 10 good mornings 10 up-right rows 10 OH press 10 flutter press 10 american hammers
1 mile ruck back
MARY: yeah, we did some
ANNOUNCEMENTS: cold
COT: shortest prayer ever by YHC Solid WOD by @hoover today.
Not 1 runner showed

Street Lights, Hills and Zen

Date: 2024-01-08 AO: backblasts Q: poptart PAX: Mr. Magoo, Snuka, spackles, O Tannenbaum, Smash, thunder_road, Limey FNGs: None COUNT: 8 After warmup, run first street with HRM and LBCs at lights, then lunges and shoulder taps down next road, then we found the hill. 5 times up and down, with V-Ups and merkins, then some squats, Mike Tyson’s and monkey humpers on the way back

Creativity isn’t always a good thing…

Date: 2024-01-08 AO: swole Q: flipper PAX: Emoji, voodoo, The Worm, ickey_shuffle, flipper FNGs: None COUNT: 5 WARMUP: SSH, IW, Swings, Prying Squat, Phelpsian Flails THE THANG: Grab your heavy bell and suitcase carry to the basketball court, switch hands as needed. Once there, 3 sets of 3-5-8 either supine rows or pull-up negatives. Plank for active recovery between sets Carry bells back to the parking lot.
For the other movements today, YHC thought he was being creative combining for a clean & park to squat then press… what it actually was was insanity. Either way the PAX gamely followed along and we did 3x of 3-5-8, scrapping the park after set 1, then moving clean & press then double front squat for the full count of each in sequence.
Offset waiter carries of 20-30-50 paces rounded us out
MARY: boat-canoe, flute bridge, elbow plank
ANNOUNCEMENTS: blood drive this Friday, Worm Qs a late start (0700) next Monday, Ickey on deck for the following
COT: YHC took us out

Blakeovery

Date: 2024-01-08 AO: run Q: frasier PAX: bunker, Dosey Doe, gumbo, hairball, jrr_tolkien, Kielbasa, Polly, tuck, turkey_leg FNGs: None COUNT: 10 WARMUP: THE THANG: we covered a little extra ground today all the way to Elon Park and back. No one was left and all had a good time. MARY: ANNOUNCEMENTS: COT:

38 The Maths Beatdown

Date: 2024-01-06 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, The Worm, Emoji, mighty_mite, Mountain Momma, ickey_shuffle FNGs: None COUNT: 8 Despite a windy and rainy backdrop, the pax descended upon the Hotbox to pursue all the glory the golden ratio could offer. YHC excitedly dug into the new spreadsheet like a kid on Christmas morning – this fervor was reflected in a hastened cadence for the first half of the workout, which effectively covered all of the day’s activities. Nevertheless, the pax persevered through some extra credit static holds, Mary-ish stuff, and a Voodoo complex EMOM for good measure. Good to reconnect with the broader group after what sounded like a small crew last Saturday. Also, great to see Ickey back out in the gloom. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x one-handed swings (e/s) THE THANG: 1) Fibonacci A – Lawnmowers 3x/5x/8x for three sets (e/s) 2) Fib. B – Goblet squats 3x/5x/8x for three sets 3) Fib. C – Heavy swings 3x/5x/8x for three sets 4) Fib. D – Explosive merkins 3x/5x/8x for three sets 5) Static Holds – Suitcase hold: 20 sec L / rest / 20 sec R / rest / 30 sec L / rest / 30 sec R / rest / 50 sec L / rest / 50 sec R – Rack hold: 20 sec L / rest / 20 sec R / rest / 30 sec alternate halfway through / rest / 30 sec alternate halfway through / rest / 50 sec alternate halfway through 6) Voodoo EMOM (5 min) – Voodoo complex (1x e/s) MARY: 2x sets of: – 10x Louganis – 10x Anchored leg raises – 30 sec Glute or flute bridge (pax choice) ANNOUNCEMENTS: – Blood drive next Friday – see Slack for details from MARTA – Run for Courage 5k on 3/9/24 – see Slack for details from Madison COT: The men of The Rock joined us and YHC took us out

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