SlackBlast – Page 233 – F3 South Charlotte

The Nice Lost

Date: 2023-12-21 AO: the-phoenix Q: wildturkey PAX: Rousey FNGs: None COUNT: 2
WARMUP: SSH IW Squats Mt Climbers Plank Jacks THE THANG: Banquet Center BLIMPS South Meck Presby parking lot Add one, Leave One Start with two exercises and run the lot lane, then give choice to Pax to keep ine of the original exercises and Q adds a new exercise. Repeat.
MARY: Pull ups and sit ups Knee to Elbow and flutter
ANNOUNCEMENTS: Show up at workouts
COT: 🙌👬👍🎯🎅🏃

12 Days and 12 Crazy Nights of Christmas

Date: 2023-12-20 AO: the-maul Q: lex_luthor PAX: Smash, madison, kirby FNGs: None COUNT: 4 THE THANG: 12 exercises that pyramid from 1 to 12. Start with the first exercised – Day 1 Then do first exercise and second exercise – Day 2 Exercises included: 1 – Lap around parking lot OR Run up the icy hill 2 – Bunny Hop Sprawls 3 – Squats with 40 lb sandbag 4 – Pushups / Merkins 5 – Situps / WW2 Situps 6 – Burpees 7 – Lunges 8 – Pike Pushup / Carolina Drydock 9 – Shoulder Press with 50 lb bar 10 – Kb swings with 35 kb 11 – Freddy Mercury / Bicyle 12 – Man maker Burpees with 20 or 25 lb dumbbells
That was a wrap. We stretched for the last two minutes and packed up my car

Perspective – sometimes we don’t realize how far we have come

Date: 2023-12-16 AO: stonehenge Q: lex_luthor PAX: Rousey FNGs: None COUNT: 2 Ran up the parking deck and did exercises at each turn. It took 45 minutes so Rousey and I get back in plenty of time for him to get to his gig.

Back by Popular Demand -The Blockies

Date: 2023-12-20 AO: wamrap Q: poptart PAX: Alf, Orange Whip, O Tannenbaum, Kielbasa, THE Rug Doctor, Focker FNGs: None COUNT: 7
WARMUP: None THE THANG: Round 1: Small parking deck with 10 V-Ups, HRM, Jump Squats, and Mike Tyson’s, then head over to other deck with dips and incline merkins when you pass circle. Once at top of other deck, 5 Blockies. Add 5 each round. There was a rumor of a Squid sighting, but he had an “alarm fail”. And Rachel was too scared to show. We had 4 new Pax show up so great to see the brotherhood grow. Hope to have you back MARY: ANNOUNCEMENTS: COT:

Santa’s Helpers

Date: 2023-12-20 AO: sacs Q: Cheese Curd PAX: geraldo, hoover, Unplugged, wildturkey FNGs: None COUNT: 5 WARMUP: Besides watching Unplugged stretching out on his Broga mat before the workout or YHC dragging out countless rucks, sandbags and even a KB. There was none.
THE THANG: The SACS crew is familiar with the format of the water bucket WOD. Modified for partner work and the Meathead crew that was expected.
Partner up at launch, Geraldo and Unplugged, Hoover and Wild Turkey and YHC solo
Between the pair- 2-40lb sandbags/rucks/ KB and 1-60 sandbag. In carried a 50 SB and 50 ruck
Walk gear to track ✅
Plan: P1 would gamer carry the 40’s and P2 would do 2 exercises 10 eac, catch the partner and swap or P1 could only go 1/2 lap of the track and had to stop. Lap 1 600 m / exercises for P2 were squats and presses
Once we complete the 600m we all completed the following x2 10 sandbag burpees 10 curls 10 high pulls 10 big boy sit ups
Then complete another 600m walk /exercises were lunges and deadlifts
Once finished complete the following x3 10 swings 10 tri’s 10 push outs 10 flutter press with one of your objects
YHC was looking at the watch and sad to cut the first set early, so pick up 1 piece of gear and do a half lap. Then we all did 1 more set of exercises from round 1
Finish the lap and head to the field
10 sandbag drags forward/ 10 back 10 throws 10 drags left 10 drags right 10 throws back
Grab gear and head up
MARY: 2 mins of weighted big boy sit ups
Done
ANNOUNCEMENTS: blood drive
COT: Loved the idea of a convergence to see new faces….ah, where is everyone Thanks for limited complaining today, it was cold but we kept moving. Wild Turkey- Loving It Geraldo-has stolen my magical, but he wasn’t wrong Hoover was whining about burpees Unplugged loves to farmer carry…strange.
Convergence next week at Calvary where Flipper will have the Q.
Merry Christmas and thanks for doing all the hard work that Santa has to do by dragging those presents around. Well done!

Out and Back

Date: 2023-12-19 AO: swift Q: bratwurst PAX: Gold Digger, frasier, bratwurst, Hippie, soft_pretzel, kirby, Gump, midriff, Wolverine FNGs: None COUNT: 9 WARMUP: 0516 – “Jeez, look at the time!” – Rusty Griswold, Christmas Vacation https://youtu.be/fa56AGDELhg?si=_NANfl6UaXoWvUJW&t=7
Warmup mosey down to Rushmore and Harney where we did dynamic warm-up exercises. Even with the temps sub-freezing and a noticeable Northerly wind, these dry streets were free of ice.
THE THANG: (5,4,3), (4,3,2), (2,1) minutes with half recovery. Turn around halfway and push yourself to make it back to start – hard finish! 10k pace target, but PAX pushed more intense to down near VO2Max pace (2mi to 5k effort). Out and Back on Rushmore. Start together on each set.
Midriff found us in the Gloom.
Frasier and Gold Digger banging out the 800s with Frasier joining us on the last sets.
Gump really likes the Cullman Park pond. Not sure if he was looking for a spot to relieve himself, stage the family Xmas card picture, or play with the ducks, but he joined us. Gump pushed really hard on the finishing straights and inspired other PAX including Soft Prezel and YHC to do the same.
Sneaky final 2,1 on the route back to COT. Arrival at COT finally on time this month – 0616.
ANNOUNCEMENTS: 3rd F TimeKeeper on Gratitude and Christmas today.
COT: Gratitude sharing thought from Kirby. 1.2.3 Gratitude!

Fast Twitch Foursome

Date: 2023-12-19 AO: fast-twitch Q: wildturkey PAX: turkey_leg, retread, Benny FNGs: None COUNT: 4 51 to South on Providence, West on High Rd and South on Lancelot aiming for Orthodox Church. Return to Launch by 6:15 am.
Great to be out and just run. Cold, but not hostile temps. Merry Christmas!!

12 (Swole) Days of Christmas

Date: 2023-12-18 AO: swole Q: high_tide PAX: Uncle Leo FNGs: None COUNT: 2 WARMUP: and then there were two pax. Maybe everyone else’s forearms are already swole enough, but we had room for more. No time to waste, we jumped right in. THE THANG: 12 Days of Christmas 1 set of pull-ups (pax choice of reps) 2 loaded carries (to pull-up bars and back) 3 double presses 4 double swings 5 snatches, each side 6 squats (pax choice of goblet or double front) 7 pull overs 8 double floor press (or deep merkins on bells) 9 lawnmower rows, each side 10 walking lunges (pax choice of weighted or not) 11 double cleans 12 explosive merkins
MARY: see day 7 ANNOUNCEMENTS: none COT: Good to see @uncle_leo for some 1:1 first & second F. Hope the back tweak is only minor and temporary. Merry Christmas, all! Aye!

Muschamp Monday at Firestarter

Date: 2023-12-18 AO: firestarter Q: war_eagle , madison, das_boot PAX: war_eagle, madison, das_boot FNGs: None COUNT: 3 3 PAX arrived looking for a beatdown, unfortunately, the Q was not one of them. Starbucks or a workout? Already haven chosen the red pill to get there, the PAX took another and split the Q three ways. The Muschamp Q visits Firestarter!
Solid workout with plenty of variety: quadruple nickel, Kraken burpees, supines, lunges, core, side-to-side, native Supermans, snow angels and Australian snow angels, and much more.
Good times a plenty and it was good to post with guys who aren’t always crossing the same paths.
ANNOUNCEMENTS: The 5k organized by Madison’s 2.0 had to shift to Match at McAlpine Greenway did to their scheduling conflicts. More details to follow and still time to sign up and support the local anti-domestic violence efforts.
COT: War Eagle took us out.

Blakeovery

Date: 2023-12-18 AO: run Q: frasier PAX: bunker, Chopper, fleetwood, hairball, jrr_tolkien, rock_thrill, Odd Job, tuck, wingman FNGs: None COUNT: 10 WARMUP: THE THANG: we jogged around for 5 miles in the search of Christmas lights. The total houses that had their lights on that we passed by was 53. MARY: ANNOUNCEMENTS: no Blakeovary in the next two Mondays. We will see you on January 8. COT:

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