SlackBlast – Page 238 – F3 South Charlotte

The Phoenix

Date: 2023-11-02 AO: nightmare-on-elm Q: wildturkey PAX: wingman, kirby, war_eagle, midriff, Hippie FNGs: None COUNT: 6 THE Phoenix
We embarked on a wild adventure, swinging through the Monkey Bars, spelling out ‘Hawk’ and ‘Ridge’ Starfish-style, conquered picnic tables, and pushed through a pushup/situp ladder. Rousey and Eleanor, you missed the fun! 🦅🐒💪

It’s a pyramid not a plateau

Date: 2023-10-31 AO: fast-twitch Q: Astro (Kyle Kirchhoff) PAX: Alf, Astro (Kyle Kirchhoff), Benny, Cheese Curd, Christmas, turkey_leg FNGs: None COUNT: 8 WARMUP: run to the track THE THANG: few warm up and cool down laps then 400, 800, 1200, 800, 400 with w/ 10 merkins after each MARY: nah ANNOUNCEMENTS: Astro COT: Xmas party

2 Amigos

Date: 2023-11-02 AO: _area-51 Q: Cooter2 PAX: Bombay FNGs: None COUNT: 2 2 for a chilly workout this morning at Shield. The weather app said the real feel temp was 24. Early winter arrival.
Disclaimer made and off we went.
Run around QHMS for warmup.
Run to SMHS for round of burpees, incline merkins, dips, step ups. Bombay showed the PAX (YHC) where he used to park in his high school glory days and where he was in the courtyard when he found out about the 9/11 terrorist attacks.
Run back to launch for some Mary and time was called.
Bombay took us out.
Thanks for the accountability, @bombay!

Sparta

Date: 2023-11-02 AO: sparta Q: Orange Whip PAX: Happy Meal, Orange Whip FNGs: None COUNT: 2 First actual cold morning. 5:14 and I thought it was going to be a solo morning but Happy Meal was there and after a 5 second convo on not running we took off. Long 1.5 mile warmup and went around the Sportsplex loop and also mixed in 200 merkins at the field.
Finished with 8 mins of abstacles.
Met up with Peak 51 for COT.
Good morning especially if you like cold weather like YHC.
Get after it boys!

Post Halloween Hangover = low numbers, but hardworkers

Date: 2023-11-01 AO: meathead Q: Unplugged PAX: The Worm, Uncle Leo, Tommy John FNGs: 1 Tommy John COUNT: 4 WARMUP: Swings, SSH, LSS, some more swings, arm circles THE THANG: One Handed Swings 10x each side Clean/Squat/Press 5x each side Alternate for 5 minutes
Goblet Squats 10x Triceps Extension 10x Lawnmower Row 8x each side Perform Circuit 3 times with 90 seconds rest between rounds
Snatches 5x each side Merkins 10x One Handed Swings 10x each side Perform Circuit 5 times
Heavy Carries Mary
ANNOUNCEMENTS: Party at Burton Mercer’s (AKA @orangewhip ‘s casa on 12/17 COT: with the fine pax of Anvil
Great work by the PAX. Hightide pulled a magic trick…he brought an FNG without posting himself. Poof….magic! Guess the kit kats and candy corns got the best of him. FNG is Sam (last name?) – F3 name Tommy John.

Summer body starts today

Date: 2023-11-01 AO: sacs Q: Focker PAX: Emoji, wildturkey, Lafleur, Cheese Curd FNGs: None COUNT: 5 WARMUP: right into Step-ups x20 per leg
THE THANG: +2 mile burden carry with ruck and sandbag to Davie park
At Davie we used the light poles to mark various exercises: overhead press, lunges, deadlifts, squats, front squats & merkins- rep count x20 to the park and x15 on the way back
MARY: every pax had the opportunity to call their favorite
ANNOUNCEMENTS: Xmas parties- SOB and A51 COT: YHC took us out, short and sweet! Also, no floor cleaning today for the Pax

Cocaine Bear

Date: 2023-11-01 AO: wamrap Q: Horsehead PAX: Alf, mcgee, rachel, poptart, O Tannenbaum, Orange Whip FNGs: None COUNT: 7 Parking deck halfpipe with bear crawl and burpees.

Courtney Dauwalter makes an appearance at Swift

Date: 2023-11-01 AO: swift Q: das_boot PAX: citgo, bunker, frasier, midriff, wildturkey FNGs: None COUNT: 6 Citgo came in a great costume Thanks DB for the wrinkle by the bull ring We ran in circles at varying speeds and intervals Plant, grow, serve!

Triple 6s

Date: 2023-10-31 AO: sparta Q: ChickenWing PAX: stonecold, Mountain Momma, Smokey, Header, ChickenWing FNGs: None COUNT: 5 WARMUP: standard old man stretching and movements THE THANG: 6 rounds, 3 exercises per round 6 minutes full on. MARY: included ANNOUNCEMENTS: COT: prayers to Samuel and TAPs to Smokey and family.

Jerk Webb

Date: 2023-10-30 AO: _sob Q: wildturkey PAX: kirby, Franky, Rousey FNGs: None COUNT: 4 I was joined by 3 beat up bros – Franky had pneumonia, Rousey in multiple car wrecks and Kirby with undisclosed lethary.
We kept it spicy but didnt travel too far. No OYO.
WARMUP: Classic- Side strddle hops Imperial Walkers Squats, no slow Stretching Mountain climbers
THE THANG: Jack Webb inspired sets Lunge/squat Push-up/arm raises Shoulder taps/donkey kicks Sit-up/LBC Burpee/Side-straddle hops
ANNOUNCEMENTS: Signup for Pax Giving NEW AO at Hawk Ridge Elem – Bootcamp – Thurs COT: 🤩🚀🤝🍩🦃

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