SlackBlast – Page 245 – F3 South Charlotte

Marvin Miles – same place, different time

Date: 2023-10-06 AO: marvin-miles Q: Polly PAX: bunker FNGs: None COUNT: 2 The old faithful returned to Marvin Miles this morning for a newly adjusted start time. With Bunker and I both fighting some lingering injuries it was some quality catch up time on five easy miles. We got a bit lost but managed to hit the milage dead on the nose with the help of a parking lot extension.

MG 10.6

Date: 2023-10-06 AO: mountain-goat Q: retread PAX: fleetwood, gullah, kilowatt, Pele, retread, Sherpa, slim_fast, Spammer, Mayflower, the_mouth FNGs: None COUNT: 10 WARMUP: 1 mile warmup followed by dynamic stretching. THE THANG: Track day: 400m on/400m recovery, 800m on/400m recovery, 1200m on/400m recovery, 1600m on/400 recovery, then work your way down the ladder. ANNOUNCEMENTS: Homecoming Ultra on Saturday, October 14. COT: Fleetwood

Solo Freak

Date: 2023-10-05 AO: sparta Q: Orange Whip PAX: Orange Whip FNGs: None COUNT: 1 Only one freak at Sparta today. Warmup run solo then joined Peak 51

3 Pack of Triple Nickles

Date: 2023-10-05 AO: nightmare-on-elm Q: Cheese Curd PAX: wildturkey FNGs: None COUNT: 2 WARMUP: jog to firebirds for warmup SSH/ IW, merkin stretch
THE THANG: 10 burpees, abs, 1 leg burpees, abs, 1 leg burpees, abs, 2 merkin burpees
1st triple nickel- skaters and dive bomb merkins
Jog to movie theater hill. Jumping lung squat complex
2nd triple nickel: Mtn climbers and monkey humpers
Jog back to sign hill
10 bear crawls forward, 10 Diamond merkins, 10 backward bear crawls x2
3rd triple nickel: burpees and prison squats
Jog to the benches: dips and Mtn climbers x20 x2
End with some SSH
MARY: mixed throughout
ANNOUNCEMENTS: Midrift 5k/ blood drive / Waxhaw donate a bike
COT: well, just 2 of us so we talk about things. 2nd Q this week with just 2 Pax. Is it me 😬. Looking forward to seeing more faces in the gloom

PopTart

Date: 2023-10-05 AO: wamrap Q: poptart PAX: Alf, mcgee, O Tannenbaum, rachel, poptart, Orange Whip FNGs: None COUNT: 6 PopTart made us do lots of hand release merkins

I’m glad that third guy showed up

Date: 2023-09-30 AO: davinci Q: war_eagle PAX: kirby, Palmolive, war_eagle FNGs: None COUNT: 3 WARMUP: Mosey to 131 Main for standard warmup.
THE THANG: – Head down Blakeney Heath and turn right into neighborhood. 7 merkins for each driveway on right. Turn left and 15 monkey humpers at each driveway on left. In cul-de-sac take trail to rock pile. Grab a lifting rock and each guy takes turns calling exercises. – Mosey to playground where YHC has set up cones for grinder stations. Each guy does 4 rounds of each exercise. Station 1- flutter, bear crawl, squats Station 2- plank jacks, crabwalk, and another exercise that I can’t remember Station 3- dips, crawl bear, LBC’s – Back to launch with enough time for 10 burpees.
MARY: None ANNOUNCEMENTS: A51 blood drive Homecoming 5k COT:

Remembering the Early 2000’s

Date: 2023-10-04 AO: _area-51 Q: Unplugged PAX: Uncle Leo, Soul Glo, The Worm, MARTA FNGs: None COUNT: 5 WARMUP: Some halos, SSH, around the world, prying squat, swings, and such.
THE THANG: Week 4 of the Fighter Kettlebell Program
Phase 1 Cleans 10x each side Reverse Lunge 5x each side Merkins to failure Perform 5 rounds with 2 minutes rest in between rounds
Recovery: Farmer walks with rack squat at the end of each round X2
Phase 2 Goblet Squat 10x Lawnmower Row 8x each side Sumo Front Raise 10x Perform Circuit 5 times
Recovery: Single rack walks with presses at the end X2
MARY: HBH and Plank. ANNOUNCEMENTS: Blood drive else Marta will spam call you. COT: with the fine fellas of Anvil.
Todays selection of music was alt rock from early 2000’s. Respects were confused. The 30-35 crowd was happy someone heard and heeded their complaints. The rando song generator selected Creed radio hit as the last song. A Pax fav….not at all.
-UP

AFPT Day

Date: 2023-10-04 AO: sacs Q: wildturkey PAX: MAD, geraldo, Cheese Curd FNGs: None COUNT: 4
WARMUP: 2 mi ruck THE THANG: 2 min max push-ups 2 min max situps 2 run
4 simple events that take a full hour and wipes you out for the rest of the day.
Glad to see MAD, keep coming out and heal up. Cheese Curd was the ab and run king Geraldo blastes 70+ pushups!! I passed the AFPT and am one step closer to the Ocala patch. Thank you for being there witb me!! MARY: Not today ANNOUNCEMENTS: Blood Drive Bike drive – DM bratwurst Indian food order – DM Das Boot COT: 4 sweaty guys hugging in the school parking lot

Parrot Fart

Date: 2023-10-04 AO: the-maul Q: Odd Job PAX: Olaf, wingman, patent_pending, rogersbi, picasso, super trooper, Rudy FNGs: None COUNT: 8 WARMUP: SSH, IW, merkins, runner stretch, down dog, Hindu merkins
THE THANG: mosey to the AMC. Partner up and choose a silly word to yell if partner does the called exercise with bad form the one we can print was “Parrot Fart”. Did 3 rounds of partner 1 doing 3x regular merkins and 3x merkins with feet on the wall while partner 2 holds a “West Village Al Gore”. Several Parrot Farts called out.
Mosey to the road behind the HT. At alternating speed bumps do 10 wide arm merkins then 5 squats and run up the hill.
Mosey to the GNC for some inverted pike merkins.
Mosey to St Matt’s for rocks with friends. called exercises included burpee over rock, curls, tri extension, thrusters, rock merkins.
Mosey to the fountain area and using chairs each PAX did dips to failure.
Run back to base for time.
COT: thanks for the take out Rudy.

Parking Deck Suicides

Date: 2023-10-04 AO: wamrap Q: poptart PAX: Alf, Orange Whip, mcgee, rachel, O Tannenbaum FNGs: None COUNT: 6
WARMUP: none THE THANG: Increasing hand release merkins, jump squats, dieing cockroach and burpees while running parking deck suicides. MARY: ANNOUNCEMENTS: COT:

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