SlackBlast – Page 237 – F3 South Charlotte

Three times the fun

Date: 2023-12-08 AO: marvin-miles Q: Polly PAX: bunker, Kielbasa FNGs: None COUNT: 3 5 easy miles this morning in Marvin Creek. Marvin Miles tripled it attendance this week let’s hope we can grow at that pace next week!!!

Back to the Green Monster

Date: 2023-12-06 AO: wamrap Q: Alf PAX: poptart, mcgee, rachel, Alf, Orange Whip FNGs: None COUNT: 5 WARMUP: run to green monster THE THANG: do a set of 6 exercises. Run a lap with some one legged hops on the far side. Repeat adding 5 reps per round. MARY: included for free ANNOUNCEMENTS: if your F3 name starts with A through M then bring Tequila and cookies to the Christmas party a OWs. If it starts between N and Z then bring cookies and Tequila. COT: McGee with takeout.
As usually it sucked and was awesome. Rent-a-cop felt it was too cold to step out and give us grief. Green Monster is far cleaner than parking deck. No 💩 🥤over there.

Murderbunnyhorn

Date: 2023-12-06 AO: the-maul Q: Palmolive PAX: Odd Job, picasso, Smash FNGs: None COUNT: 4 WARMUP: Burpees, high knees IC, 10 SSH IC, calf and runners stretch, Peter Parkers
THE THANG: Mosey to the bottom of the murderhorn to find 4 cinderblocks waiting for us. Workout is 50 murderbunnies, run to the top, 25 called exercise (diamond merkins/IW/WW2/CDD), run back to your block, rinse and repeat until you get your block to the top…we ran out of time but got through 5 rounds, about 2/3 of the way up.
MARY: Minimal…
ANNOUNCEMENTS: Deck the halls 12/15, deets to follow.
COT: YHC took us out

Toddler Time

Date: 2023-12-06 AO: meathead Q: The Worm PAX: flipper, Uncle Leo FNGs: None COUNT: 3 WARMUP: synovial stretch: fingers-wrist- elbow-arm-ankle-knee-hips LS Squats 10 swings: 5L, 5R, 5 – 2 hand
THE THANG Alternate: Rack squats – 5 each arm x 3 5 snatches each arm – 5 curls – 3 sets.
Swing sets. Alt L – 2 hand – R and back. 8 reps – 4 sets
Carries x 4: lunge walk 5 each leg – pause – 5 single swings each arm – pause – 5 presses each arm.
10 merkins – 5 lawnmowers each arm x 2
Squat – single arm press x 5. Pax Revolt Toddler presses @ Leo’s suggestion. On your 6 and single arm presses x 5 each arm. 3 sets.
MARY LBC – glute bridge – LBC – Hollow Body Hold
ANNOUNCEMENTS: Holiday party , 17th @ Orange Whip casa.
COT: Join with Anvil with takeout by Point Break.
@vodoo.

Pilgrim is “BACK*”

Date: 2023-12-05 AO: bagpipe Q: lex_luthor PAX: Pilgrim, wildturkey, picasso, Carny, ToeJam, Spitball, war_eagle, Rousey FNGs: None COUNT: 9 Arrived at Bagpipe and the boys were ready to go. We had to circle the lot one time to make sure that Pilgrim and War Eagle were done scrolling through Twitter and then we were off. Warmup – typical SSH, Merkins, etc The Thang – Circled Lochness and performed a total of 100 step ups, 75 merkins, 75 dips and 30 pullups Then visited the half pipe for 4 of 11 rounds of burpees and jump squats A little backwards jog to the launch brought us home.
There was some confusion on my part on whether Pilgrim was back from injury or back from vacation. No worries – all has been clarified and Pilgrim is “Back” from both.

Not too many squats

Date: 2023-12-05 AO: swole Q: flipper PAX: Uncle Leo, The Worm, voodoo, ickey_shuffle, flipper FNGs: None COUNT: 5 WARMUP: SSH, IW, Flails, Prying Squat, assorted KB movements THE THANG: Swing, High-Pull, Clean, Rack Squat. First L then R, followed by T Bag Squats. Squat counts equal 10 (2 rack, 8 T bag, then 3 and 7 etc…)
Double carries, over head carries with see saws, dbl cleans, snatches
MARY: Boat-Canoe, Flute Bridge, knee boxes, elbow planks, Superman
ANNOUNCEMENTS: Xmas paaaaaaarty
COT: YHC took us out

Impromptu Q

Date: 2023-12-05 AO: skunk-works Q: Rudy PAX: Smokey, Header, Rudy, stonecold, Horsehead, Mountain Momma FNGs: None COUNT: 6 WARMUP: lap, stretching, IW’s, Merkins THE THANG: carry bells over to overhang at school. 20 swings, 20 squats, 10 presses, 10 lawnmowers, run lap, same exercises but add 10 Lou Ganis?, run lap same exercises but add 20 curls, run lap, same exercises but add 10 shoulder press each arm. New set 20 reverse lunges, 15 thrusters, 10 merkins, run up hill to bus and back, repeat 2X MARY: flutters, heals to heaven, lbc’s, Freddy mercury, American hammers ANNOUNCEMENTS: see slack for information on Xmas rager at Orange Whip’s house on 12/17 COT: prayers for Gracey and Sam

Meet & Greet with 90’s Pop Stars

Date: 2023-12-01 AO: the-brave Q: war_eagle PAX: soft_pretzel, midriff, Rousey, fire_hazard, wingman, war_eagle FNGs: None COUNT: 6 WARMUP: Mosey to the adjacent parking lot for standard COP.
THE THANG: Head down Community House to Endhaven. Stop at every other street lights to get to know Jennifer Lopez with 5 J-Lo’s (R+L=1).
In the Endhaven Elementary parking lot a little Four Corners. Corner 1= 10 pull ups; Corner 2= 20 derkins; Corner 3= 30 monkey humpers; Corner 4= 40 LBC’s. Complete all 4 corners then run a lap and a half to start from Corner 2. Complete all 4 corners then run a lap and a half to start from Corner 3. Continue like this until through the whole cycle.
Back down Community House stopping every other street light for 5 squats. Head into the Wells Fargo parking lot where we cozied up to Paula Abdul. Starting at Level 2 run up to Level 4 and then back down to Level 3. Called mary exercise by the Pax. Up to 5 then back down to 4 and another called exercise. We made it almost to the top before it was time to head back to launch just at 6:30.
MARY: Just whatever we did during the workout.
ANNOUNCEMENTS: – Midriff and family are adjusting well to the new son and brother. – Deck the Halls 12/15. This is a can’t miss SOB tradition.
COT: – Blessings for Wingman’s dad’s continued healing. – Soft Pretzel loves Train

5 PAX were curious to find out . . . .

Date: 2023-12-04 AO: _sob Q: Franky PAX: Point Break, Rudy, wildturkey, kirby FNGs: None COUNT: 5 WARMUP: A lap around the fountain, 10 SSHs, and 10 Imperial Walkers. THE THANG: The whiteboard of pain . . . . ~2 miles, 100 curls, 90, overhead presses, 140 sid-the-kids, 60 American hammers (with the block), 100 reverse lunges, 80 pistol crunches, 30 merkins, 40 LBCs, and 20 burpees. MARY: a few crowd favorites . . . ANNOUNCEMENTS: Panther’s gear is probably on sale at the stores right now 🙂 – parking/holiday deck thing is coming up – 13 parking decks maybe? COT: Rudy thanks for the lifting and inspiring prayers

Blakeovery

Date: 2023-12-04 AO: run Q: frasier PAX: bunker, Dosey Doe, hairball, wingman, Polly FNGs: None COUNT: 6 WARMUP: THE THANG: We did a tour of lights through several neighborhoods lead by Hairball. No one was dropped and everyone had fun. MARY: ANNOUNCEMENTS: 12 decks of Christmas is 12/15 at the Brave. COT:

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