SlackBlast – Page 236 – F3 South Charlotte

Burpee Timebomb 💣

Date: 2023-11-10 AO: the-brave Q: wildturkey PAX: Moondance, midriff, Eleanor, Happy Meal, lex_luthor, Skyline FNGs: None COUNT: 7
WARMUP: Running THE THANG: Timebomb fuse is lit. First minute of workout – 1 burpee Then after the next two minutes – 2 burpees Then after the next three minutes – 3 burpees continue up to 10 min. (55 min)
Along the way we visited Stonebrier hill and jumped in the leaves
Ran around the pond at the retirement condos
Looped Legacy apts.
Suicides and Mary to close
5ish miles

My Myself and I

Date: 2023-11-09 AO: peak-51 Q: Spammer PAX: Spammer FNGs: None COUNT: 1 Always happy to Q over at Peak51, even if only given less than 12 hours notice. Most of the regulars were absent this morning for various reasons (sickness, family, travel, a strained weenus) etc. But i was fortunate that me, myself and I showed up so i didn’t have an excuse to go home. After waiting several minutes to ensure no additional Pax appeared from the gloom, YHC took his merry band of companions on a reverse tour of Matthews. This circuit is just a little more than a 5K and it included pain stations along the route. At mile 1 there was pain in the feet. Mile 2 included pain in the legs. You get the picture… Some pax complained that this was the same route we just finished pre-running about 20 minutes before. YHC told the PAX they were out of their minds because 20 minutes before we’d run the route in the opposite direction. So now all the downs were ups and all the ups were downs; it’s not the same at all he argued. Some agreed that this was different, but not everyone was convinced. YHC was ridiculed by the PAX for making a wrong turn on Freemont St less than 1 mile in. Confidence in YHC was at an all-time low. But, as it turned out, the wrong turn didn’t really affect the distance and YHC was able to recover. Other PAX complained that this was supposed to be a bootcamp and not a running workout. YHC told them that if they wanted to Q they can signup to lead and have whatever kind of workout they want. As we neared the end of the route, the PAX were passed by the Sparta crew returning from the Matthews Sports Plex. The Pax all believe they (Sparta) were running to fast to see us, as we were universally ignored as they ran by. PAX largely followed in their footsteps (albeit at a slower pace) all the way back to launch.
Upon joining Sparta at the launch spot, @lex_luthor led the combined groups in a bit of stretching to close out our time. YHC said good bye to Me, Myself and I and was glad to participate in conversation with real people again.
Till next time!

[the-phoenix] Exploradora

Date: 2023-11-09 AO: the-phoenix Q: wingman PAX: Rousey, wildturkey, midriff FNGs: None COUNT: 4 Lets see what this site has to offer… 20 SSH IC 20 Imperial Walker IC 10 Windmill
Mosey into the woods to find the baseball fields. There are trails at Hawk Ridge that will lead you there. YHC brought a headlamp but it did not work. We still managed to make it b/c YHC has been back there enough.
Starfish at the ball fields… Run out/Run Back – 25 dips Run out/Run Back – 25 derkins Run out/Run Back – 25 squats Run out/Run Back – 25 LBC Head out and do 10 step ups. Run to the gate and do 20 yard bear crawl
At Bojangles pavilion backward bear crawl up the steps and do 25 incline-merkins.
At the back lot do criss-cross workout 1. 25 dolly 2. 25 squats 3. 25 flutter 4 25 monkey humpers
Mosey toward entrance to find the giant tires 6 giant tire flips each
Mosey toward home and find a few pearls on a string along the way.
Enter the back entrance to Hawk Ridge and do 10 pull-ups each and alternate thru toe dance on the beam.
Suicides with 5 merkins using the light poles in the bus lot.
Finish with some Mary 25 LBC 20 Rosalita 30s Plank.
This site has so much pontential. Want to run trails? Want to stay put in the lot? Want to venture to CHMS, AK?
Do you struggle to get out to a workout on Thursdays? Now is your chance. Challenge yourself, challenge your f3 buddy. Next week we want to double the numbers!
Great job out there today @wildturkey @rousey. Turkey always good at making sure we are still pushing, even at the end of a workout. @rousey, way to keep moving out there. I cant wait for your Q. Shirtless, Tires overhead and whatever mating call you will be making in the parking lot for the Y-ladies.

oot for a mosey and a jump

Date: 2023-11-08 AO: the-maul Q: Odd Job PAX: war_eagle, wingman, Eleanor, Rudy FNGs: None COUNT: 5
WARMUP: SSH, IW, Merkins, runner stretch, dive bombers
THE THANG: running, jump rope, PAX called exercises, rock stuff
MARY: yep ANNOUNCEMENTS: F3 football and drinks this Saturday, 6pm at Hickory Tavern. more details on slack
COT: thanks Eleanor for the take out

📢 Next Door Neighbors Alert! 🏡🕵️‍♀️

Date: 2023-11-08 AO: sacs Q: wildturkey PAX: geraldo, Cheese Curd, Emoji, fire_hazard FNGs: None COUNT: 5 Well, folks, you won’t believe what I witnessed today right outside my window! The hilarity of it all! 😂
So, there I was, sipping my morning coffee, when suddenly, I see the strangest sight – five middle-aged guys with rucksacks carrying what looked like a giant sandbag log. Yes, you heard that right! Middle-aged! 🤣
A self-proclaimed “Army Ranger” – I’m pretty sure he wasn’t, but it was hilarious to see him try – was leading the pack with his Q skills. I mean, he looked like he was auditioning for a role in a survival show! 🪖🪶
Emoji, Cheese Curd, Geraldo, and Fire Hazard were the unsuspecting victims, I mean participants, in this bizarre exercise. If you’ve never seen grown men struggle to carry a sandbag log, you’re missing out on some quality entertainment! 🤣💪
I couldn’t help but chuckle as they huffed and puffed down the street, attempting to look all tough and rugged. It was like a real-life sitcom unfolding before my eyes! 🤣📺
I have to say, it’s not every day you see a Sandbag A0 Club in action on our peaceful streets. Kudos to them for keeping things interesting. Can’t wait to see what they’ll do next week! 🏋️‍♂️🤣
Stay tuned for more neighborhood adventures, brought to you by your friendly nosy neighbor! 🕵️‍♀️👀 #OnlyInOurHood #SACSAdventureTime

7 Heavens

Date: 2023-11-08 AO: wamrap Q: Orange Whip PAX: rachel, poptart, Orange Whip FNGs: None COUNT: 3 With an amazing opportunity to catch up to Alf’s incredible 37 total WAMRAP workouts this year, the next 3 in line couldn’t wait for this Slackblast to hit the press to try to make an end of the year push.
I’m not saying we’re hoping he has malaria but…
This workout wasn’t quite as confusing as Horsehead’s post last night but you did have to remember 7 stations.
1. Merkin with arm raise to the sky 2. Donkey Kicks 3. Sister MCs 4. Sit up, touch wall 5.Mike Tyson’s 6. Heels to Heaven 7. Burpee
Went to the “clean” deck and did exercises in each corner using the top 2 levels. Add 3 each time.
Moving forward: A+ if you get through 21 reps, A for 18, B for 15, C for 12 and so on…Rachel was very close to finishing all 21.
Fun fun fun till her daddy takes her T-Bird away.
Get well soon Alf and everyone else, WAMRAP was made for winter. Get your gloves out and don’t fart sack.
Forever yours, Whip

Tour de Fountains

Date: 2023-11-07 AO: bagpipe Q: Cooter2 PAX: Snuka, Rousey, Eleanor FNGs: None COUNT: 4 WARMUP: 2 lap mosey around Towne Bank and stopped for warm up at the club previously known as the Blue Olive Lounge (did you know that a man was shot and killed in that parking lot in 2018?). THE THANG: Fountain #1: p1 held plank while p2 ran a lap around fountain. For round 2 p1 dips while p2 runs.
Fountain #2: p1 chippy cross while p2 ran up flight of stairs and back. For round 2 p1 did Roman dead lifts while p2 ran up stairs and back. Mosey to Fountain #3 and WATCH OUT for the random homelessish looking man standing by himself in the dark. It started YHC and made Rousey squeal like a little girl (highlight of workout for sure).
Cross over Johnston Rd to Fountain #3 for a set of incline and decline merkins. (So much traffic at 6 am!!)
Back to launch for 30 seconds of jump squats and time was called.
Rousey kept us laughing; Snuka outran us all – per the usual; Eleanor fought through the pain this weekend and finished his first half marathon.
This concludes the Tour de Fountains. YHC hopes you enjoyed the sites and sounds (especially Rousey’s high pitched squeal). Tips are appreciated.
ANNOUNCEMENTS: Welcome FNG “Gump” who the runners brought into the fold this morning after finding him wandering about in the dark. COT: Midriff took us out.

It was my pleasure to lead this morning, gentlemen!
C2

Swift

Date: 2023-11-07 AO: run Q: fleetwood PAX: bratwurst, Hippie, citgo, soft_pretzel, midriff, gumbo, Gump (Andrew) FNGs: 1 Gump (Andrew) COUNT: 8
WARMUP: 3/4 bull ring mile with the Q a minute late due to daydreaming/wrong turn THE THANG: 5min T-pace or 10k pace with 2min recovery. Loop around bull ring out on Rushmore and back on Ballantyne Corporate Parkway. Midriff picked up a wandering FNG (Andrew) on the way to start. Great weather and company! MARY: ANNOUNCEMENTS: a few COT: bagpiper

Like Governator, but on Mondays

Date: 2023-11-06 AO: dmz Q: ductwork PAX: Orange Whip, Slumdog, Cheese Curd, oneeye FNGs: None COUNT: 13 WARMUP: run to schools THE THANG: run the back parking lot with partners someone does rock work other runs. Run back to launch and do merkins and push ups at driveways and speedbumos Go to the church, run with blocks, bunch of other things
If anyone wants to add the metro pax, feel free
MARY: Mary at launch
ANNOUNCEMENTS: Xmas party
COT:Duct Work for the win

Angry Monday

Date: 2023-11-06 AO: swole Q: Uncle Leo PAX: flipper, The Worm FNGs: None COUNT: 3 WARMUP: an unremarkable set of SSH, IW, ST with some 2 handed swings mixed in THE THANG: 5x Voodo complex
Farmers carry to the hoops court
5x 15 2HS 10 Deadlifts Farmers carry to end of court and back 10 merkins on the Bella Pull ups to failure 15 2HS
About 1.5 min between rounds
Farmer carry back to lot
MARY: 2 rounds of bell plank leg lifts Bell hold heel taps Elbow side plank (R/L)
ANNOUNCEMENTS: The extra sleep didn’t seem to bring out the numbers today. YHC made Flipper angry with the mere mention of holding music so we went the angry route with international metal. Very little English in todays songs but lots of speed and emotion. Even from the dwarves at the end.
COT: Keep the Worm’s MIL in you prayers.

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