SlackBlast – Page 243 – F3 South Charlotte

Bus lot sheltering

Date: 2023-10-14 AO: olympus Q: Pelosi PAX: ickey_shuffle, voodoo, The Worm, MARTA, mighty_mite FNGs: None COUNT: 6 We converged but with the rain it was just us over under a bus lot shelter. One pax had to find a restroom but we suspect reading material was enjoyed due to the duration. Good crowd for a rainy day change of venue. Worm gave us schedule of the weekend rugby world cup quarterfinal matches which are apparently on Peacock – go Ireland. WARMUP: SSHs, Storm Troopers(wrong name), flailing THE THANG: Scaled back Ickey Shuffle workout for first half. Improvised sumo/upright rows, curls, press holds, circles, rack holds, circles. MARY: 90 second plank plus some bridges ANNOUNCEMENTS: Marta wants your blood COT: YHC took us out

Danny Tanner 10K

Date: 2023-10-13 AO: mountain-goat Q: retread PAX: Full House, gullah, lois, Pele, retread, sledge, slim_fast, Spammer, Beefeater FNGs: None COUNT: 9 THE THANG: Accompany Full House for ~ 6 miles of his 20 miler. We headed West on Pineville-Matthews Rd, then up Rea continuing on to Colony for the first 30 minutes. About face and return to SCMS. Super kudos to Spammer and Slim Fast for joining him at 4:15 and getting 10+ miles for the morning. ANNOUNCEMENTS: Homecoming 50K tomorrow! COT: Beefeater closed us out in prayer.

Friday the 13th uphill horror

Date: 2023-10-13 AO: centurion Q: Emoji PAX: Preschool, snowflake, Point Break, Snuka, grave_dancer, GOP, Rawhide, Icarus FNGs: None COUNT: 9 9 Pax enjoyed a tragic Friday the 13th start. YHC “borrowed” and modified some of Point Break’s Centurion favorites
COP -Warm up Imperials, Arm Circles, Merkins, JLOs, Hillbillies….
The Thang Mosey from Amilie’s to Parking Garage Multi-Ramps Run up ramp Exercise at each level, short ramp, down stairs, Level 1- 20 Drydocks Level 2- 20 Arm Raises against wall Level 3- 20 Jump Squats (run backwards to Level 4) Level 4- 20 LBCs Down stairwell, repeat x 3
Outside parking garage, partner up Partner 1 against wall- exercise Partner 2 bear crawl across road to fence, crawl bear back (switch) Two rounds: Mohamad Ali’s first round, Arm Raises second round
Mini Beast Not 6x6x6, but 2x6x6 Bottom of garage stairwell – 6 LBCs Up stairs to top – 6 big boy sit ups Across to top of middle stairs – 6 big boy crunches Down stairs to bottom – 6 superman’s Across to bottom of far stairs – 6 JLOs each side = 12 Up stairs to top – – 6 JLOs each side = 12
Mosey back to Amilie’s lot
10 to 1 Merkins 10 merkins at mulch bed station 1 – run to station 2 9 merkins at mulch bed station 2 – run back to station 1 8 at station 1, 7 at station 2, 6 at station 1, down to 1
ANNOUNCEMENTS:
Tomorrow is The Homecoming Ultra 5k (x10) Lower Providence Community House 6:00am f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/ REGISTER: forms.gle/TVVxukAzFSokzPXJ7
Beers and fellowship later Saturday – see Slack
Give Blood! See MARTA
COT: – Thanks for making me do this @snowflake! – Moderate mumble chatter, high spirits, several grunts Just over 2 miles (but mostly uphill) -Thanks to Point Break for the blue prints for most of the workout. I’ll pay the royalties.

[Insert Witty Backblast Name Here]

Date: 2023-10-12 AO: meathead Q: voodoo PAX: Uncle Leo, The Worm, high_tide, voodoo FNGs: None COUNT: 4 4 pax assembled in the cool gloom yesterday to regale each other with stories of their glory days and to swing some iron.
Warm up: SSH, Swings, Sharon Towers, Swings, Prying Squats, Swings
The Thang: Workout 2 of Week 5 of Ickey’s Fighting Shape program
5 rounds of: 5 C+P per side 5 high pulls per side 5 snatches per side 10 explosive merkins (not per side) 2:00 recovery between rounds
Carries – Cook Drill (waiter to failure, rack to failure, farmer to failure) as far as you can go. 1x per side.
5 rounds of: 5 lawnmowers per side (this was supposed to be 20 merkins, but we were short on time and long on pec/tricep soreness, so we modified) 5 thrusters per side ~1:00 rest between rounds
Mary: Don’t know her
COT with the Anvil pax with a quality takeout (as always) by Hops
Announcements: 1) Midriff’s Homecoming Ultra is this Saturday, 10/14. Please see the posts on Slack for details about participating, volunteering, or donating. Olympus plans to converge with some pax pre-running the first 5k, then swinging bells at 0700, then running as many more as desired. 2) Blood drive at Wesley United Methodist (across from OP Elementary) on 10/20. Get signed up!
Moleskine: > Thanks to the pax for showing up yesterday and cobains for my exactly on-time arrival. It was a glorious morning for a workout. > Speaking of glorious mornings, where is everyone? I know it was raining today (Thursday), but yesterday was perfect. Cool temps with no precipitation. If you’re not posting in this weather, what are you waiting for? Do you want to get better or not? Do you want to support the other pax or not? Stop taking the easy way out and get after it. We all have those mornings where we don’t want to get up (I did that last Friday), but I have never regretted posting at a workout, even if Cheese Curd was there.

Soggy Sloggy

Date: 2023-10-12 AO: the-devils-turn Q: flipper PAX: voodoo, flipper, hairball, Polly FNGs: None COUNT: 4 Early launch, damp conditions, marathon recovery, or just a good day for a fartsack? Many or all of these may have contributed to the light attendance at DT this week, but for the four (or more accurately 2+2) PAX who escaped the clutches of the sack of flatulence, 8 miles of moisture ensued. Rumor has it Polly and Hairball posted, but only cars were in evidence at 0615, so we’ll have to check Strava to know what they did. Great route though, and one we’ll have to keep in rotation.
For YHC, it was good to get back out for a longer distance after a few down weeks, and after mile 1, the rain and cool temps were a boon, not a hindrance.

Brought to you by the Number 12

Date: 2023-10-11 AO: the-maul Q: Hippie PAX: Olaf, super trooper, picasso, midriff FNGs: None COUNT: 5 WARMUP: side straddle hop, imperial walkers, hill billies, calf stretch, runners stretch (are you allowed to do runners stretch if you’re not running?)
THE THANG: 12 exercises with rock while traveling around St Matthews. Each speed bump you stop for a new exercise.
You guessed it! 12 reps of each exercise MARY: WWiii sit ups ANNOUNCEMENTS: COT: 10 yr old baseball player, Elijah, much better recovery expected after brain aneurysm

Opposite day

Date: 2023-10-11 AO: wamrap Q: Alf PAX: Alf, double_e, Horsehead, mcgee, O Tannenbaum, poptart, rachel FNGs: None COUNT: 7 Parking decks, Stairs, Burpees and other standard fair at WAMRAP but we went with declining reps for a change. Chasing Rachel remained the same.

EST Aggression Training at Anvil

Date: 2023-10-11 AO: anvil Q: Hops PAX: puddin_pop, Mr. Magoo, Snuka, Point Break, thunder_road, Pilgrim, Limey FNGs: None COUNT: 8 YHC was LIFO while the pax waited patiently….construction traffic delays. Standard, under 2 miles (of course), bootcamp. Rocks, Walthar N’Djaiyes, etc, burpees, etc Limey & Puddin’ were up to their normal flatulent tricks but Pop was next level. Have mercy! Saved his most virulent attack for the hotbox #diabolical Snuka was his normal strong running, pebble lifting self. Point Break out front on the running portion of the downpainment. Magoo and Pilgrim dutifully putting in the hard work. Thunder, Puddin & Snuka quoted the entirety of “Stripes” this morning during the tour of Area51’s best AO. Next FNG to post at one of my Q’s will be named: Oxberger. Doesn’t matter who he is, or whether he’s swallowed a lot of aggression and/or pizzas. COT with our Meathead brethren. 8 of 12 total in Respect territory. Let’s continue to EH folks. Prayers up for Midriff event Saturday, and more so for the little guy they’ll welcome to their home. Prayers also for Puddin’s b-i-l and for M. Magoo. That’s it and that’s all.

Back to grinding

Date: 2023-10-11 AO: sacs Q: Cheese Curd PAX: geraldo, hoover, Lafleur, wildturkey FNGs: None COUNT: 5 WARMUP: with ruck and sandbag-walk to the baseball field and out field THE THANG: although I made it more complicated, basically 1 burpee and 2 presses x15 / then 15 forward beat crawls, 15 back, 15 right and 15 left pull through
Repeat (I totally forgot the pull throughs)
Back to the upper lot Bench press ruck and sandbag x15 while partner Squats, Bulgarian split squats x15, Dips x15 and high pulls X15 = 3 rounds
Farmer carry to the basketball court/ flutters farmer carry to benches / box cutters Farmer carry to the bathrooms/ Russian twists
Head to the bottom of the stairs: On A platform 10 bent over rows / 10 shoulder to shoulder then head to the top and repeat
Back to the bottom of the stairs On A platform 10 curls, 10 front squats and 10 ruck push finish one more set at the top
Short lap and Done
MARY: yep ANNOUNCEMENTS: blood drive, lodge viewing party, Xmas party., Midrift 5k COT: we made fun of YHC and his ending prayer that trailed off hard…we discuseed everyone’s 4 of July and Valentine’s Day plans… oh, the rogue running crew was there: grasshopper and Joker
That’s it.

No time for Agnes efforts

Date: 2023-10-10 AO: swift Q: das_boot PAX: bratwurst, Hippie, bunker, soft_pretzel, Wolverine, Sherpa, das_boot, citgo, Dosey Doe, Gold Digger, gumbo, frasier FNGs: None COUNT: 12 It was another crazy, middle school-inspired morning at Swift… now with even more questions and back talk — just like middle school!
WARMUP: Mosey to Harney for .. high knees, butt kickers, B skip Frankenstein and… side shuffle hugs, (introducing today) backwards shuffle, sweep the goose 🪿
THE THANG: 10k pace from Rushmore to Synchrony to Ballantyne Corporate to Harney and repeato.
2x (2:00 on / 1:00 recovery) 2x (3/1) 2x (4/2) 5/2 3 on cool down
MOLESKINE: Frasier, Dosey Doe and Gold Digger did a nasty 4x 1.5 mile, per Strava, and Bunker and Citgo did some on-the-mend work #selfcareisreal
Bunker joined for the warm-up and validated the name “sweep the goose” from his kids’ soccer experience. Side shuffle hugs were a hit again, at least in YHC’s mind. They are a great quad activator. Same for the backwards shuffle even if it looks ridiculous.
For the main event, Bratwurst questioned my preblast and the call for 2x of the timed segments and Wolverine doesn’t like running through areas with speed bumps #SCrebel but we continued forth with the goal of an easier way to circle back during the recovery segment.
In spite of the questioning, Brat and Wolverine still brought the heat. Soft Pretzel continues to power through the runs near the top and always willing to talk Philly sports while chugging along, Hippie just sneaks around and quietly moves from rear to front during each segment, and Sherpa is looking strong for the Charlotte in two weeks!
Fortunately, no one is pulling an Agnes out there and cutting corners and pulling up tired halfway through the 800m warm-up. Tuck and YHC see plenty of Agnes efforts on a regular basis at practice but the PAX are here at 0515 at the latest, so we’re not expecting that in the gloom.
ANNOUNCEMENTS: Homecoming Ultra, Chatterbox’s Indian food COT: With Bagpipe

Author Archive SlackBlast