Author Archive SlackBlast

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.

Funky in the skunky

Date: 2023-09-26 AO: backblasts Q: Mountain Momma PAX: Rudy, ChickenWing, lois, stonecold, 49er, Horsehead, Cage, none FNGs: 1 none COUNT: 8 WARMUP: the usual suspects THE THANG: started with a snatch and sprint ladder to get the blood flowing. then we moved down to the nice turf playground for 10 minutes of core work. we finished up with 10 swings + 10 called exercise from each PAX. back to launch MARY: we had enough time for 20 perfect form Merkins ANNOUNCEMENTS: blood drive, Metro convergence on 10/28 at community matters cafe COT: YHC prayed us out

Final act of Threshold

Date: 2023-09-26 AO: swift Q: bratwurst PAX: gumbo, frasier, Sherpa, Hippie, kirby, midriff, wildturkey, Gold Digger FNGs: None COUNT: 10 WARMUP: Round the bull ring for a 1mi warm-up while following a warmed-up Frasier and Gold Digger made it a tad quicker than normal. Gold Digger peels off to start his separate workout. Wild Turkey heads off to parts unknown with the ruck.
Dynamic exercises inside the ring.
THE THANG: 10min at Threshold Pace. 2min rest to regroup. Repeato 3x.
Thankfully, we built to this over the course of 4 weeks. Frasier is back after week 1 where he led the 3min on hills, but we opted for as flat a single-looped route as we could find in the Corp Park today. Definitely the peak of the last 4 weeks, for YHC needed the extra motivation of chasing someone to get through interval #3 today, which is evidently in the harder anti-clockwise direction with the uphills coming in the last 1/3 of the interval.
ANNOUNCEMENTS: – 30+ now signed up for the Homecoming Ultra 5K on October 14th! Good progress, but still some time to go to get more PAX involved to participate, cheer, socialize, or donate.
COT: Soft Pretzel took us out for the combined Bagpipe + Swift COT.

Eagles Domination Strength Workout

Date: 2023-09-26 AO: _sob Q: soft_pretzel PAX: Eleanor, Spitball, Cooter2, war_eagle, Olaf, picasso, ToeJam FNGs: None COUNT: 8
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Orange day

Date: 2023-09-26 AO: swole Q: Uncle Leo PAX: The Worm, Uncle Leo, flipper, Nair FNGs: None COUNT: 4 WARMUP: ssh,IW, ST, swings mixed in THE THANG: orange week 1, day 1. Too many presses MARY: had some ANNOUNCEMENTS: 50ks and Blood Drives oh my COT: Unc with the takeout

Orange day

Date: 2023-09-26 AO: swole Q: Uncle Leo PAX: The Worm, Uncle Leo, flipper, Nair FNGs: None COUNT: 4 WARMUP: ssh,IW, ST, swings mixed in THE THANG: orange week 1, day 1. Too many presses MARY: had some ANNOUNCEMENTS: 50ks and Blood Drives oh my COT: Unc with the takeout

5mi, some stretch

Date: 2023-09-25 AO: blakovery Q: bratwurst PAX: frasier, hairball, gumbo, bunker FNGs: None COUNT: 6 5mi on the Landen Meadows to Ardrey route. Hairball joined for the first part before heading off on a workout, but then he was there again after a wrong turn, then headed off again, then he was there again after a wrong turn, then he was off finally into the darkness.
Still cooler, but not entirely cool yet today.
Bratwurst and Gumbo for some post-run stretching.

it’s almost impossible to break your nose

Date: 2023-09-25 AO: firestarter Q: Odd Job PAX: Franky, Watergate, Point Break, SweetWater, Rudy FNGs: None COUNT: 6 WARMUP: SSH, IW, arm circles, merkins, down dog, Carolina DD
THE THANG: The jump rope was handed to Sweetwater to start. We stopped about 10 times during the workout for a round of a) 100 rope jumps for whoever had the rope, and b) an exercise called by whoever had the rope last. Some of the called exercises were squats, curb jumps, wall step ups, v-ups, heels to heaven, LBC.
Stopped at the playground for a round of explosive merkins. We did clap merkins, shoulder tap merkins, and hip tap merkins. No one fell on their nose.
Stopped by target to get the cinder blocks and did about 20 man makers / blockies.
Did other stops for archer merkins and a few more rounds of explosive merkins.
MARY: in the mix.
ANNOUNCEMENTS: the Homecoming ultra 5K is fast approaching. Sign up and donate today, it’s a great cause as Midriff’s family is growing with the addition of their new son. It’s going to be an awesome day with your friends. Live music and college ball on the screen. You can do as little as one 5k loop to the full 50k, whatever works for you.
COT: Thanks for the take out Rudy.

Still Chubby Hubby

Date: 2023-09-25 AO: chubby-hubby Q: baracus PAX: baracus, Broken Arrow, Full House, hopper, hoover, Spammer FNGs: None COUNT: 6 Six men arrived on this cool, crisp Monday morning to get their day off to a good start. Apparently their should have been at least seven. Hoover arrived with 75 pounds of who knows what in a backpack with grand plans to ruck the hills of Horsey; however, his ruck-mate Horsehead was nowhere to be found. I think the Chester nightmares got the better of him. So we all set off for the greenway to get our miles. Five runners all went for 5+ and Hoover rucked his 75 lb sack for about 2.5. Good company and conversation as usual. We’ll done this morning men!
COT: Pray for Hoover’s family and safe travels to Long Island as his wife’s family grieves and handles arrangements after the loss of her uncle

D Generation X!

Date: 2023-09-23 AO: olympus Q: mighty_mite PAX: Pelosi, The Worm, voodoo, Mountain Momma, MARTA, Emoji, Krzyzewski FNGs: None COUNT: 8
WARMUP: Windmill, prying squat THE THANG: 50 min emom of 10 swings each minute
min 1-10, just swings min 11-20, add in 8 merkins every minute min 21-30, 6 presses per min min 31-40, 5 rdls pee min min 41-50, 3 snatches per min
back stretch and mary for remaining 5 or so min
Pax enjoyed a selection of late 90s/early 2000s wrestling entrance songs while swing 500 times
MARY: ANNOUNCEMENTS: Blood Drive Midriff 50k COT:

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