SlackBlast – Page 241 – F3 South Charlotte

Table for 2

Date: 2023-10-23 AO: firestarter Q: Rudy PAX: wildturkey, Rudy FNGs: None COUNT: 2 WARMUP: .5 mile Mosey behind Target to stash of coupons. Stretch THE THANG: 100 curls, 100 alternating hand merkins on coupon as a team, other partner runs to end of target and back. Mosey to stairs. P1 10 step up/10 LSS, P2 runs up stairs and back down other side, repeat 3X, Mosey to playground, P1 runs lap around Jenni’s island, P2 20 supines, 20 Derkins, 3X MARY: why you buggin. 2.8 miles ANNOUNCEMENTS: COT:wildtukey, Eleanor joined us.

Are we in glove season

Date: 2023-10-23 AO: _area-51 Q: Cheese Curd PAX: baracus, Spammer, Oona-Dog FNGs: None COUNT: 4 WARMUP: discussed the cooler temps THE THANG: run 2-2.2 out and then back MARY: too cold for Mary ANNOUNCEMENTS: Xmas party COT: thanks to spammer for taking us out

5 miles of 5 Knolls or Triple Triple-Nickels is just $0.45

Date: 2023-10-21 AO: the-rock Q: hoover PAX: Alf, rachel, O Tannenbaum, Mr. Magoo, ductwork, geraldo, Mildew FNGs: None COUNT: 8 Geraldo, the responsible site-Q he is, harassed Deep Dish about his scheduled Q this week after lunch on Friday. Deep Dish waited a good 4 hours to get out of town before telling Geraldo and I he was out of town. #veteranmove
With aid of margaritas and tacos, YHC stepped up with an overly complicated idea that seemed like a good idea at the time. At around 0400, Saturday, the whole plan went right out the window and this is what we did instead …
WARMUP: Run to the library, watch out for mud. Textbook warmup stuff (IW, merkins, low slow squats, etc.)
THE THANG: Run north on Rea Rd to the (back) back-door of Five Knolls #crowdpleaser. Hit the first cul-de-sac for a triple nickel of standard merkins + burpees. Rachel did 6 rounds.
Mosey to the next cul-de-sac second triple nickel diamond merkins + squats. Rachel did 7 rounds.
Mosey to the intersection. The Pax thought for sure that we were done and heading back to launch. Nope. Third triple-nickel lunges + wide-arm merkins. No idea if Rachel got extra credit on that one.
With about 10 minutes to spare the pax moved swiftly back to Calvary. That meant up the hill that we all know and love. We got back late and joined Olympus at COT.
MARY: We didn’t need to, we know we got abs under there somewhere
ANNOUNCEMENTS: There’s another blood drive sometime soon, Holiday Party at Orange Whip’s house.
COT: Prayers for the Worm’s Mother-in-law. Thanks to the pax who were praying/supporting YHC during these last few weeks. I got added to a project and remain gainfully employed for the time being.

Chicken Shot

Date: 2023-10-21 AO: run Q: HazMat PAX: gumbo, Danger Field, bunker, Odd Job, turkey_leg, Dosey Doe, enron FNGs: None COUNT: 8
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Spooktacular Squats and More!

Date: 2023-10-21 AO: olympus Q: Krzyzewski PAX: voodoo, The Worm, MARTA, ickey_shuffle, Pelosi, Emoji FNGs: None COUNT: 7 Like a local area dad can’t resist slapping a bag of potting soil, the pax swarmed this morning and enjoyed a full body beatdown. Definitely a peaks and valleys (dare I say, tricks and treats!?) type workout, where long sets were greeted with much needed periods to catch your breath. YHC admittedly was stingy with rest time (cue the neighbor who turns off the lights on Halloween), but eventually relented during Circuit B which saw no shortage of squats with a healthy side of merkins. Nice crisp fall weather greeted us and solid mumblechatter throughout. Let’s get into the recap… WARMUP: 10x swings, prying squats, 5x high-pulls (e/s), synovial circles, 5x single-handed swings THE THANG: 1) Circuit A (5 sets) – Two-handed swings (10x) – KB jump squat (5x) – High pulls (5x e/s) – Explosive merkins (10x) 2) Carry Palate Cleanser – One bell (e/s) for farmers, racks, and waiters (6 sets total) 3) Circuit B (5 sets) – Thrusters (5x e/s) – Single leg deadlift (10x e/s) – Merkins (20x) – Goblet squats (5x) 4) Static holds – Single KB waiter / rack / suitcase (20 sec. each; 2 sets e/s) MARY: 30 sec glute bridge for good measure ANNOUNCEMENTS: – Keep The Worm’s mother in law in your prayers as she is gearing up for a cancer fight and undergoing surgery – Successful turnout for the Blood Drive yesterday – thanks to all the pax who donated! – “The gem cannot be polished without friction, nor man perfected without trials.” – Either a Chinese proverb or a quote from Seneca depending on whom you ask; good meditation for the weekend either way COT: – Eventually joined by the men of The Rock as they finished pounding several miles of pavement; Hoover took us out

Two Tangoed

Date: 2023-10-21 AO: _sob Q: C3P0 PAX: soft_pretzel FNGs: None COUNT: 2 Did a week of F3 Foundation’s Accellerate & then all PAX carried 2 coupons each for 3/4 mile stopping to do thrusters, burpees, blockees or deep merkins. Good time. Good Work. Good Fellowship.

Stonehenge Showdown – When the Q’s Away, the PAX Will Play 💪

Date: 2023-10-21 AO: stonehenge Q: tagalong , ToeJam, snowflake, Rousey, lex_luthor PAX: tagalong, ToeJam, lex_luthor, snowflake, Rousey, @guyfromdurham FNGs: None COUNT: 6 Slackblast: Stonehenge Showdown – When the Q’s Away, the PAX Will Play 💪
Good morning, gents! Grab your coffee (preferably from the newly opened Summit Coffee) and let’s break down the spectacular spontaneity at Stonehenge this fine Saturday.
@airwolf was slated to be our Q this morning, but when the gloom settled in and the dawn began to break, his signature howl was notably absent. No worries, the PAX had it covered. A quick huddle of heavy hitters: @tagalong, @rousey, @toejam, @snowflake (r), @lex_luthor, and @guyfromdurham (whose name still evades us, but his workout certainly didn’t) quickly organized an impromptu Q-Squad!
The concept was pure genius: 6 PAX, 60 minutes. Everyone takes the helm for 10 minutes, setting forth their most brutal series of exercises. The result? A workout so intense, it felt like an Iron Pax Challenge on steroids. One by one, our fellow PAX were humbled. @lex_luthor was the first to peace out, saying something about a soccer game. @guyfromdurham followed, apparently lost in the parking lot after his beastly deconstructed burpee escalating pyramid set. And just as we approached the final minutes, @rousey had a sudden work emergency – on a Saturday! The sound of his screeching tires will be etched into our memories. 🚗
Props to @tagalong, @toejam, and @snowflake for pushing through till the end. Nothing like a hard-earned coffee post-beatdown. ☕
Announcements:
F3 PAXgiving is around the corner! On 11/11, bring your appetites and your side dishes. Sign up and let us know what you’re bringing – check the attached PDF for the Signup Genius link.
Christ’s Closet is doing some incredible things. Originating from the bible study now known as #F3Sanctuary, it’s a testament to how faith and fellowship can lead to great acts. Check out their inspiring story here: christsclosetnc.org/. And hey, Ice9’s hosting a BBQ fundraiser – date’s a mystery but it’s on Slack somewhere. Maybe ask @snowflake, one of the founding fathers of the closet (no skeletons in there, we hope 😉).
In conclusion, while most of F3 nationwide might be sipping their morning brew post their ahem “mediocre” workout at #DaVinci, the men at Stonehenge know they’ve tasted the real deal. Here’s to impromptu leadership, intense beatdowns, and the amazing community we’ve built. Cheers! 🍻
Stay strong, stay humble. 💪🙌
#BetterTogether #QSwap #StonehengeSaturdayShowdown

Asphalt Jungle

Date: 2023-10-21 AO: centurion Q: Point Break PAX: Rawhide, Emoji, Mr. Magoo, Rousey, margo, Bullystick, Project Z FNGs: None COUNT: 8 YHC grabbed the Q baton at 10:30 last night. No prep. Gotta roll with it.
Decided this morning was a good time to pull out the Asphalt Jungle weinke. Basically, PAX run each lane of the parking lot. This morning’s AO provided us with Carmel Commons.
At the end of each row, a different PAX calls an exercise and we do a 10 count of called exercise. If the PAX call for a repeat exercise, or someone doesn’t call and exercise by the time we get to the end of the row, penalty burpees.
We made it almost to the end (2 miles) before we had a repeat call. We’ll do better next time.
Great group of guys this morning. Had a war baby of the age of 10 (I think, Project Z) who hung with us.
YHC with the takeout.

Rounding is Essential

Date: 2023-10-20 AO: mountain-goat Q: retread PAX: Beefeater, fleetwood, retread, Sherpa, sledge, Spammer, Watchita FNGs: None COUNT: 7 WARMUP: Head to intersection of Rounding Run and Rounding Run, bit of stretching. THE THANG: Alternate clockwise and counterclockwise Rounding Run loops while carefully avoiding the scary mailbox baby and dive-bombing owls. ANNOUNCEMENTS: Blood drive today. COT: Fleetwood led us in prayer.

Where was Lois?

Date: 2023-10-19 AO: peak-51 Q: beaver PAX: ductwork, lex_luthor, Christmas, Ductwork, Hopper, Turkey, missed a couple…Legs, missing 2, Mike “Oshkosh” Burrea (sp?) FNGs: 1 Mike “Oshkosh” Burrea (sp?) COUNT: 10 WARMUP: Run to Mathews Town Hall THE THANG: COT – the usual… SSHs, IWs, Ms, squats, plank jacks. Pain part 1 – went with the classics – bear crawls, lunge walks, merkins, squats, planks, crab walks, little baby crunches, plank with right hand and leg high, left leg and hand high, back to “reguulaar”. Repeato x2. Pain part 2 – dips, step ups, decline merkins. MARY: Back at launch, flutters, dolleys box cutters. (Why do we have a separate backlog section for Mary?) ANNOUNCEMENTS: Blood drive is coming up. Soccer sign-ups still going on see Christmas, Lex (or Orange Whip). COT: Great to welcome a new FNG Mike Burrea “Oshkosh” to F3! Welcome Oshkosh! Lex took us out great prayer. Thank you, Lex!

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