SlackBlast – Page 234 – F3 South Charlotte

The run after the Christmas party

Date: 2023-12-18 AO: chubby-hubby Q: Cheese Curd PAX: Spammer FNGs: None COUNT: 2 WARMUP: nope THE THANG: 2.5 miles out and back MARY: nada ANNOUNCEMENTS: nothing COT: Too many drinks last night for the regulars to roll out today. YHC missed the party but Spammer attended. So my theory is 50/50. Either way, great morning for miles.

And the thing that’ll make ’em swing is the carol that you sing…

Date: 2023-12-16 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, The Worm, Emoji, mighty_mite, Mountain Momma FNGs: None COUNT: 7 Unperturbed by temperatures hovering around freezing, seven pax chose to be better this morning and tackle a nuanced weinke full of Christmas cheer…at least until we battled the squat/carry complex. That one was directly pulled from Krampus’ basket of pain. Nevertheless, spirits were bright and mumblechatter made the rounds. YHC learned that Panthers ticket prices are actually deflationary this year. Good pump this AM and nice to put the squat portion of the non-program program that we’re doing this fall behind us. 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) Porpoise Complex (5 sets) 2) EMOM Uno (8 mins) – Min. A: Alternating one-handed swings (20x) – Min. B: Clean + press (3x e/s) 3) Squat / Carry Complex (2 sets) 10x/8x/6x/4x/2x squats (alternating b/w goblet and rack each time) with suitcase carries in between 4) Windmills (3 sets; shoutout to Pelosi) – 3x e/s 5) EMOM Dos (9 min) – Min. A: Thrusters (5x) – Min. B: Squat swings (10x) – Min. C: Snatches (2x e/s; YHC misread his own terrible handwriting as this was supposed 4x e/s…oh well, do some extra snatches on your own this week!) 6) Pelosi Ladder 7) Static Holds (4 sets) – Waiter (20 sec.); rack (20 sec.); suitcase (20 sec.); rest (20 sec.) MARY: Slingshots (10x e/w) ANNOUNCEMENTS: – Holiday party tomorrow at 6:30pm at Orange Whip’s abode; The Worm is rumored to be bringing some smooth sipping libations – T-claps to MARTA for preemptively squashing any schedule-related excuses for 2024 blood drives; see his pre-blast as four drives are already on the books and live for sign-ups – Prayers for anyone struggling with a bad case of poison ivy in the winter. Statistically, this is rare, but friends, it does happen COT: The esteemed gentlemen of The Rock greeted us with hand-crafted, artisanal sweat angels and took out the collective group

Eve Eve eagle run 12/16

Date: 2023-12-16 AO: run Q: HazMat PAX: bunker, Chopper, Danger Field, Franky, frasier, hairball, kirby, madison, Odd Job, Sherpa, toolbag, tuck, turkey_leg, jrr_tolkien FNGs: None COUNT: 15 WARMUP: some miles THE THANG: 10 miles MARY: ANNOUNCEMENTS: blood drives coming COT:happy Christmas

To the left, to the left, to the right, to the right

Date: 2023-12-09 AO: davinci Q: das_boot PAX: Palmolive, das_boot FNGs: None COUNT: 2 Low numbers recently at da Vinci and that didn’t change on this drive Saturday but 2 PAX had a good time doing stupid things and catching up. Maybe it’s a “therapy session” workout?
WARMUP: Mosey to Target and this is where 2 guys doing something like the goofball looks really strange.
THE THANG: Lots of side to side movement in the parking lot. Side shuffle down and back, arms high, followed by supines under the shopping cart return. Repeato.
Karaoke down and back followed by incline merkins on the cart return. Repeato.
A squatty side shuffle hug down and back followed by supines, repeato.
Grab a coupon and make our way around behind the Target carrying it in various positions of rifle, close to chest and out front. Hands on ground exercises at each light pole. Throw in some wall get ups, then pole squats along the way.
Back to the original spot for more side to side but way lower with a side shuffle plank walk followed by ab work. Then side shuffle hand release merkins followed by ab work.
Febreze and head to COT just in time for a single Walmart burpee.
MOLESKINE: Light crowd, but we chattered amid the pain, so, sad expected, the cold gloom was not gloomy. Fartsacking? You are needed so come back out!

Deck the Halls, Grinch and a Xmas Miracle mashup

Date: 2023-12-15 AO: centurion Q: Cheese Curd PAX: Emoji, snowflake, Icarus FNGs: None COUNT: 4 WARMUP: rein to the parking deck THE THANG: Deck the Halls with 3 rounds of Stink, Stank, Stunk
Every round we run to the top of the deck, perform 1 of the rounds below, round down the stairs
Round 1 – Stink 10 Burpee’s 20 Hand release merkins 30 LBC 40 Squats 50 Calf raises on the stairs
Round 2- Stank 10 Dive bomb merkins 20 Wide arm merkins 30 Spider-Man’s 40 Lunges 20 per side 50 Flitter 25 per side
Round 3- Stunk 10 Burpees 20 Diamond merkins 30 V-ups 40 Monkey humpers 50 Parker peters
Round 4 Xmas miracle (bonus) 10 Dive bomb merkins 20 shoulder tap 30 Heals to Heaven 40 Mtn climbers 50 SSH
Run down the stairs
MARY: some things to catch our breath
Run home…time for a little more Mary
ANNOUNCEMENTS: Xmas party COT: Our version of Deck the halls and these boys crushed it! Glad I had a 4th round ready Thanks Snow Flake for the take out. Thanks to Emoji for attending 2 Q and SACS this week Thank for Icarus for leading the charge up the ramps today, chasing the 23 yr old Again, thanks to Snow Flake for keeping me on the schedule and Congratulations on your retirement!!

Beat down in the gloom.

Date: 2023-12-14 AO: the-phoenix Q: Hawkeye PAX: midriff, Hippie, kirby, wildturkey FNGs: None COUNT: 5
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Cold lovers

Date: 2023-12-14 AO: sparta Q: Orange Whip PAX: Fumunga, lex_luthor, Keystone, Full House, Orange Whip FNGs: None COUNT: 5 Four bare-legged men and one smart man ran around the town of Matthews hitting the greenway, some neighborhoods, some downtown and a big hill sprint.
Local news was next to us as a car was parked on the train tracks and got hit in the middle of the night. If I’ve said it once, I’ve said it a thousand times, do not park your car on the train tracks!
Good steady pace all morning and the cold weather is amazing.
Sunday – 6:30pm at 400 S Freemont St in Matthews is Area 51 Christmas party

Looking for holiday lights

Date: 2023-12-14 AO: hydra Q: Cheese Curd PAX: Floor Slapper, Emoji, geraldo, puddin_pop, turkey_leg, Cheese Curd, Hops, spackles, MARTA, Cottonmouth, jet_fuel, Foghorn FNGs: None COUNT: 13 WARMUP: nope THE THANG: start running into the neighborhoods looking for lights Rules: -Lots of Lights: 10 of each, LBC, jump or sumo squats, then colored lights -Diamond merkins or white lights- wide arm – inflatables- 5 burpees per or 10 total – decor or limited light 15x monkey humpers
One we arrived to YHC we did Deck the Hall flutters (flutter on Fa La La La) to music
Run back to launch with some stops and exercises on the way
Another song of Deck the Halls – plank hold and 1 merkin on every mention of “Jingle”
MARY: throughout ANNOUNCEMENTS: A51 party find the sign up on slack- a-m apps/ n-z desserts COT: thanks Hops for taking us out Thanks to the pax for showing up year after year of this nonsense. Thanks to a few new pax Turkey Leg and Emoji who came out for the first time.
Happy holiday, hallelujah, Holly shit, where is the Tylenol

Squats Make Ya Warm

Date: 2023-12-13 AO: meathead Q: Unplugged PAX: Soul Glo, MARTA FNGs: None COUNT: 3 WARMUP: SSH Swings LSS Swings Pryler Squat Swings Arm Circles
THE THANG: Iron Cardio – Every 30 Seconds 5 Min -1H Snatch -Clean -Press -Squat
Humane Burpee 15 2HSW, 7 GB squats, 7 Merkins, Down to 15-1-1
Backwards Eagle 2 rounds Start with 2 bells – set one down, rack the other. L- Rack walk 50M – 8 Rack Squats. Backwards run to back to other bell R- Rack walk 50M – 8 Rack Squats. Backwards run to back to other bell Farmers carry back to start.
Double KB Grinders 2 rounds 10 – Dbl KB Romanian Deadlifts 5 – Dbl Front Squats 5 – Dbl KB Swings
More Carries Waiter Carry – 3 Snatches (l/r) Rack Carry – 3 cleans (l/r)
MARY: Flutter Press Bulldogs Plank Glute Bridge
ANNOUNCEMENTS: Xmas Party and SOB is running lots of stairs on Friday: cookies are promised I’m told.
COT: The fine PAX of Anvil.

Rep Day at WAMRAP

Date: 2023-12-13 AO: wamrap Q: rachel PAX: Alf, Horsehead, double_e, Orange Whip, rachel, poptart FNGs: None COUNT: 6 Might need to check the record book, but that may be the lowest mileage WAMRAP ever. We got the exercise reps in though. Fun times.

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