SlackBlast – Page 247 – F3 South Charlotte

Left Hand Makes an L

Date: 2023-09-29 AO: mountain-goat Q: Spammer PAX: Sherpa, retread, kilowatt, gullah, sledge, slim_fast, Spammer, lois, Pele FNGs: None COUNT: 9 WARMUP: warm-up to the corner of rounding run and rounding run for some dynamic stretching.
THE THANG: This route explores all the side roads off of Rounding Run, and is accomplished by starting clockwise down Rounding Run and following every left turn. When you approach a dead end, turn around and keep going until you can make another left. You eventually will end up back where you started at the corner of Rounding Run & Rounding Run.
MARY: ran back to launch to meet up with the walker crew
ANNOUNCEMENTS: YHC is on track to hit his annual mileage goal tomorrow @javarun. It’s been my pleasure to host Mountain Goat for the month of September.
COT: YHC

I want to ride my bicycle…

Date: 2023-09-28 AO: nightmare-on-elm Q: lex_luthor PAX: Hawkeye, wildturkey, Eleanor, wingman, Hoffa FNGs: None COUNT: 6 YHC rolled up to NoE with no time to spare. The crew was ready to go as I pulled some gear from the car and grabbed a bicycle off the rack. And off we went There were 7 exercises performed with the timer being a bike lap to the Harris Teeter and back. Exercises -Bicycle ride – lap to Harris Teeter – timer for the rest of the work -Thrusters – 25 lb db’s -KB swing – 35 lb kb -Jump rope -Step Up or Box Jump -Freddy Mercury
The boys were able to complete 3 full rounds as well as some impromptu Mary.

👻 Ghost Bangers Blast! – Shield AO 9.28.2023 👻

Date: 2023-09-28 AO: shield Q: tagalong PAX: Carny, Spitball, Cooter2, Bombay, picasso, Blackbeard FNGs: None COUNT: 7 👻 Ghost Bangers Blast! – Shield AO 9.28.2023 👻
Who you gonna call? Ghost Bangers! 🚫👻 This morning, the AO Shield was buzzing with 7 spirited PAX, ready to bust out an intense 45-minute HIIT workout with a twist of cheeky mumblechatter about “Ghost Bangers”! Let’s see what each of our daring Ghost Bangers brought to the table:
1. @spitball – Spitball was bustin’ those Jump Squats like a pro, making all the ghostly ladies blush! His lunges were so deep, even the spirits were feeling the burn! 🔥💪
2. @carny – Carny slayed the Tarantulas, moving so swiftly and sharply, it was like he was dancing with the ghosts! The phantoms didn’t stand a chance! 🕷️💃
3. @cooter2 – Cooter2 crawled forward and backward, leaving no ghost unturned! His bear crawls were so smooth, the spirits were sliding away! 🐻👻
4. @bombay – Bombay held the Side Plank like a rock, making the ghosts swoon! His stability was unmatchable, and the spirits were left in awe! 💪🏔️
5. @picasso – Picasso painted the ground with his Wide Grip Push-Ups, leaving a masterpiece that even the ghosts admired! Each rep was a stroke of genius! 🎨💥
6. @blackbeard – Blackbeard sailed through the Single-Leg Deadlifts, stealing the hearts of the ghostly maidens! His pirate moves were irresistible! 🏴‍☠️❤️
For the PAX who missed out, here’s the sizzling workout that heated up the Shield this morning:
LOWER BODY – Superset 1 – Jump Squats: 15 reps – Lunges in place: 15 reps (each leg) – Broad Jumps: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Tarantulas (Jump Lunge x2 + Squat): 15 reps – Single-Leg Deadlifts (bodyweight): 15 reps (each leg) – ½ Burpees (no push up): 15 reps – 3 sets with a short jog in between sets
UPPER BODY – Superset 1 – Carolina Dry Docks: 15 reps – Bear Crawls/Backward Bear Crawls (parking stop and back) – Wide Grip Push-Ups: 15 reps – 3 sets with a short jog in between sets
– Superset 2 – Side Plank: Hold for 45 seconds each side – Shoulder Taps: 15 reps (each side) – Bench Dips (on parking stop): 15 reps – 3 sets with a short jog in between sets
Keep bustin’ and stay spirited, Ghost Bangers! Remember, it’s all in good fun! 👻💥

Leave no bodies behind

Date: 2023-09-21 AO: the-maul Q: das_boot PAX: Delta, kirby, Hippie, Olaf, midriff, super trooper, picasso, patent_pending, Chopper, Hoffa, das_boot, Smash, Epsilon, Hoffa FNGs: 1 Hoffa COUNT: 13 Delta have the heads up that he was making the trek from Mint Hill to join an FNG for some fun at The Maul and the boys turned out in full force.
WARMUP: A variety of standard exercises to give our FNG a feel for the event.
THE THANG: Introduce the PAX to the Prime Time merkins by laddering up at each store front until we got to 10. Reverse that with some American hammers, but YHC decided that was a bad idea for the quick up and down, so we did some in cadence and headed behind the Target.
Paula Abdul at the lights and speed bumps with some hand release merkins and squats.
Off to the theater parking lot for some rock paper scissors tag, then back to COT.
MARY: A short plank.
MOLESKINE: The goal today was to not be as crazy but to keep the group together with an FNG. Huge kudos for the support that the PAX of SOB showed today in welcoming him not and never leaving his side, but that’s to be expected of this fine crew of HIMs. There was some confusion in how the exercises were called and that is squarely on the shoulders of the Q — those who were unhappy with it, should go through the formal process to request a full refund and one may be granted.
Our FNG pushed hard out there and was named Hoffa because he works in HR and it was connected that he’s a union buster. We welcome you out Hoffa and look forward to you busting us up in the near future and who knows where we’ll be buried along the way.
We also found Midriff along the way and while his hands may not have touched the ground, we assume he gave a full effort on his run.
COT: Yessir!

Rise of OP PAX

Date: 2023-09-28 AO: hydra Q: MARTA PAX: Broken Arrow, Daffer, Bootlegger, Mr. Magoo, Queen, Grits, jet_fuel, Huddle House, deep_dish, puddin_pop, Tuna, Mikeoelz, Slingshot, Reboot, good_hands, coconuts, sweaterset, James? limey FNGs: None COUNT: 20 great turn out from OP this morning. either clover or wessex square would have helped win the week over the second most friendly AO on the block. great to see new PAX to the hood and returning pax who the site Q missed whilst being out thenlast few weks.
WARMUP Warm up Run to Waggoners Glen cul de sac.. poured one out for @blackflag
X15 ssh X15 IW X15 LSS X15 MERKINS X15 lbcs.
THE THANG: Run to old forge hill Triple Nickel 5 merkins at top 5 jump squats X3
ab circuit Flutter x15 Freddie.mercury x15
Recover
Run Rea hill. Partner does called exercise will other partner runs hills Lunges Lbcs Drydocks
Jog back to launch through OP with Mary at intersections
Sprints Backwards Jog x3 With misc burpees
Mosey back to launch for Mary
MARY: Glute bridge Elbow plank
COT Blood drive on October 20th Happy hour forth coming
YHC takes us out

Parking deck

Date: 2023-09-28 AO: wamrap Q: mcgee PAX: Alf, double_e, Horsehead, poptart, mcgee FNGs: None COUNT: 5 McGee led the parking deck circuits where the rep counts sucked from start to finish.

Double Dutch.

Date: 2023-09-27 AO: the-maul Q: Franky PAX: wingman, Olaf, Smash FNGs: None COUNT: 4 WARMUP: mosey to the HT parking lot. 20ssh, 20 arm circles, and 20 merkins. THE THANG: mosey to the fountains by Chipotle. Timer has the jump rope. 100 jumps. The pax is doing an exercise. After that a lap around the building / d later buildings. 3 rounds of that. MARY: a few LBCs and merkins at the end. ANNOUNCEMENTS: COT: @oddjob stopped by then run off into the darkness of the morning.

IPC – week 4

Date: 2023-09-27 AO: sacs Q: lex_luthor PAX: wildturkey, Emoji, geraldo FNGs: None COUNT: 4 WARMUP: walk to baseball field THE THANG: performed the week 4 IPC challenge. the instructions were difficult for YHC to grasp so received a little help from my friends. We performed various exercises, including: kraken burpees – every 5 minutes, perfect merkins – at the start of each round, along with thrusters with weight, burpees with weight, situps (no weight) and plenty of bear crawls and murder bunnies. Full workout clocked in around 48 minutes for the IPC portion MARY: ANNOUNCEMENTS: Midriff’s event Oct 14th, Blood drive Oct ~20th, Christmas Ruck Dec ~16th here in Charlotte, and @wildturkey is getting back into pathfinder and has convinced @hoover to join him We had a wild dog and even wilder human run through our workout this morning. Someone said that they thought it was Cheesecurd but I couldn’t tell as I was sure that he had a good reason for missing the workout this morning. COT:

We’ll call him Buttnik

Date: 2023-09-27 AO: meathead Q: voodoo PAX: MARTA, Soul Glo, ickey_shuffle, Uncle Leo, flipper, The Worm, Nair, high_tide, voodoo FNGs: None COUNT: 9 It was a cool morning at Calvary – hood bell swinging weather. We had a big group, which is always good to see.
Week 3, workout 2 of Ickey’s Fighting Shape workout plan was on the menu.
WARMUP: SSH x 20 IC 5 swings per side Prying squat x 2 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Runner’s stretch with arm raise each side
THE THANG: 5 sets of the following with 2:00 recovery between sets: 10 cleans per side 5 reverse lunges per side Merkins to failure
5 sets of the following with ~1:00 recovery between sets: 10 goblet squats 5 lawnmowers per side 10 upright rows
2 sets of static holds; :20 of double overhead :20 of double rack :20 of farmer 1:00 recovery
Mary: elbow plank for 1:00+ and hollow body hold
Announcements: Blood Drive and Homecoming Ultra 50K 1 sign up for both. Details on Slack.
Moleskine:
The title of this slackblast gets its name from The Worm and his bout of extreme flatulence at several points in the workout. I’m pretty sure he almost killed Flipper during Mary when the wind changed direction.
It was a great morning for a workout. Perfect temps, low humidity. Plenty of second F during the recovery portions. Thanks for coming out and following my lead. Thank you to Ickey for the program!
COT with the Anvil pax. Thanks to Flipper for taking us out.

7 Years of F3

Date: 2023-09-27 AO: fast-twitch Q: Benny PAX: hoover, Benny, Full House, flipper, retread, Alf, purell, Astro (Kyle Kirchhoff), turkey_leg, 0 FNGs: 1 0 COUNT: 9 @turkey_leg and @Astro (Kyle Kirchhoff) launched well before many of us were at the AO for what @flipper called for a very aggressive plan this close to Chicago Marathon. The rest of us ran a route that hasn’t been done in quite sometime. After a through disclaimer, we were off with a quick stop before the entrance of Shallowood for some dynamic stretching, sorry @purple_haze but after being on IR for the past couple months figured lets not get injured again while leading this workout. Simple yet painful instructions, triple nickle involving the steep hill on Shallowood 5 diamond merkins at the bottom of the hill and 5 merkins at the top. After a quick 10 count, mosey to the bottom of the Windbluff hill segment. Rinse and repeat another triple nickle with 5 squats at the bottom and 5 Monkey Humpers at the top. The plan was to take the long way back to the AO with some speed intervals thrown in however, @Alf made a comment that there’s enough time for a Smoke Rise segment before we left. Kind of what happened 7 years ago at my First F3 post when someone told @geraldo we had 10 minutes left I decided what the heck. After that dumb idea, mosey back to the AO with Astro with the takeout. It’s hard to believe 7 years have past since my first F3 post. Through times being on IR, career changes, even the tough family things we all have to deal with F3 has been a constant since I moved to Charlotte back in 2016. Today was a true example of the iron sharpens iron aspect of F3 that was something I missed while being out of the gloom during PT. Truly appreciate all the men that post at Fast Twitch and some folks like @hoover @flipper and @Full House who made the trip for a very special Q.

Author Archive SlackBlast