Author Archive SlackBlast

Unfettered and Flourishing

Date: 2023-09-09 AO: olympus Q: Krzyzewski PAX: Pelosi, MARTA, The Worm, mighty_mite, high_tide, Posse FNGs: None COUNT: 7 Under the cover of a cloudy sky and cool morning, 7 pax took the bells hard to the asphalt this morning. YHC was untethered and freed up to pursue a customized version of punishment. We relived some of Joe Daniels’ greatest hits including the ever unpopular Tyler’s W Complex, which we quickly discovered only serves as a mental trick to forget you’re just doing copious amounts of squats. Nevertheless, the pax pressed forward and enjoyed mumblechatter a plenty. Great to have @posse join us today for the beatdown as well. Let’s get into the recap… WARMUP: 10x swings, bodyweight squats into prying squats, synovial circles, slingshots/around-the-worlds (5x e/way), and 10x swings THE THANG: (1) 6/8/10 Gasser: 6x presses, 8x SLDL, 10x row (1 set e/s) (4 sets) (2) Hold/Swing EMOM: Alternating 30 sec. farmer’s hold and 10x heavy swings each minute (10 min) (3) Tyler’s W Complex (4 sets) (4) Inverse Ladder: 7x merkins/1x renegade row…to…1x merkin/7x renegade row (5) Modified Goshawk: Suitcase carry then 8x goblet squats (variations with rack holds as well) (4 sets) (6) 50% Voodoo: Swing, high-pull, snatch (2x e/s) (3 sets) MARY: Naw, son – not this go round ANNOUNCEMENTS: – @MARTA just sent the pre-blast for the blood drive on 10/20 – Happy Hour at the Lodge this Thursday. Look for details this week on Slack COT: Joined the gentlepax of the Rock for COT and prayer

softest ground in Ballantyne

Date: 2023-09-09 AO: davinci Q: Odd Job PAX: Palmolive, C3P0 FNGs: None COUNT: 3 WARMUP: SSH, potato picker, hindu merkin
THE THANG: A series of dips using questionable chairs from one of the establishments at Blakeney, then off to the playground for some clap merkins, pull ups, box jumps, and Australian pull ups.
Mosey to the 131 Main lot for 4 corners – handstand push ups, big boy sit-ups, archer merkins (right then left).
Mosey to the lot up AK for rocks with friends, including man-makers, shoulders-toes-knees-and-pain, standing rows, overhead press, and tricep extensions.
Mosey back to the plaground with the softest ground in Ballantyne for a series of explosive merkins to the point of failure. Did clap merkins, double shoulder tap (at the same time), and double hip tap merkins. One or two falls, no broken noses.
Mosey back to base for upside down story time – dad joke fail, then jailbreak back to base.
ANNOUNCEMENTS: -Sign up for Midriff’s ultra 5k event. It’s going to be a fun day and supports a great cause. See the details in slack Mumblechater.
COT: Thanks for the take out @Kirby. Prayers for those struggling with illness and the families that support and love them.

4 Corners of South Ballantyne

Date: 2023-09-08 AO: the-brave Q: Eleanor PAX: wingman, Space Force, Hippie, fire_hazard, soft_pretzel, Olaf FNGs: None COUNT: 7
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

It’s Our Anniversary

Date: 2023-09-07 AO: _area-51 Q: Cooter2 PAX: ToeJam, Jazz Hands, Spitball, Carny, Bombay FNGs: None COUNT: 6 WARMUP: Mosey to QHMS for warmup of various exercises with reps associated with 2 years.
THE THANG: Mosey to track for some rotary phone action.
Mosey to rock pile for partner work. P1 grabs rock and runs around QHMS while P2 runs sans rock the opposite way around the school. Meet midway for 12 hand slap merkins.
MARY: Various Mary exercises called by the pax.
Mosey/sprint back to launch.
ANNOUNCEMENTS: -pay attention to upcoming Midriff lead events. -Spitball going through final stages of interview process with a new employer. -welcome Jazz Hands to Shield. He fell right in like one of the crew. COT: Spitball took us out.
This marks the 2 year anniversary of Shield. It was sparked over drinks 2 F3 Dads Camps ago by PAX that live in Cameron Wood and Park Crossing. It’s been fun to watch and an honor to be involved with.
It was my honor to lead this morning. Great work fellas!

Nightmare HIIT

Date: 2023-09-07 AO: nightmare-on-elm Q: tagalong PAX: wildturkey, war_eagle FNGs: None COUNT: 3 A trio of warriors took on Nightmare on Elm this morning, and let’s just say, if you weren’t there, you missed out on pre-ski season HIIT workout! 💪🏋️‍♂️⛷️
🌟 Roll Call 🌟
@wildturkey: The Site Q extraordinaire! This guy’s a legend; he’s been pouring his heart and soul into this AO, and it shows! 🦃🔥
@war_eagle: If this was a football game, War Eagle would be your MVP! From merkins to Spiderman planks, the man was in his zone! 🦅🌟
🌪️ A Glimpse Into the Gloom 🌪️
Leg-melting supersets 🔥 Upper-body crushers 💪 Core-busting moves 🌪️ And of course, those short jogs to test our jello legs 🏃‍♂️
To the SOB PAX who opted for some extra pillow time this morning: wise choice, gents. This one was probably not for you! 😴💔
📣 Attention, PAX 📣 If you’re looking to switch up your weekly routine and get a killer workout, Nightmare on Elm is the place to be! Big props to @wildturkey for consistently delivering workouts that make you question your life choices—in the best way possible. 😅
So let’s help our Site Q @wildturkey out and get those numbers up! Trust us, your future self will thank you. 🙏
See you next time in the gloom, gentlemen! 🌒🌟

Hodgpodge of Jaunts

Date: 2023-09-07 AO: run Q: flipper PAX: frasier, hairball, voodoo, flipper, Dosey Doe, gumbo FNGs: None COUNT: 6 Was a true diaspora of routes, launch times, paces, and intents today at the ‘Turn. YHC and Voodoo launched late, finished early and enjoyed 2nd f pace for a single villages circuit, hay is in the barn. Frasier and Hairball enjoyed one last circuit of the hills of piper glen as the good doctor is in the final approach to the Rut in Montana. Gumbo and Dorsey were observed only by their cars. Quiet day today, but good work done by all

When running shapes a KB weinke

Date: 2023-09-06 AO: meathead Q: flipper PAX: The Worm, Johnny No5, high_tide, Uncle Leo, ickey_shuffle, flipper FNGs: None COUNT: 6 WARMUP: SSH, IW, ST, Prying squat with swings mixed in THE THANG: YHC is running through the hills of western NC this weekend, so selfishly the weinke skewed upper body. It was awesome to have Uncle Leo back in the gloom after a long absence due to injury. Also joining the PAX today we had relative newcomer Johnny No. 5 who is learning the ways of the bell, always good to see newer blood out for our little niche of F3dom. Once all were gathered we got after it accompanied by the sweet tones of 80s rock courtesy of Pandora’s algorithmic magic.
Progressive complex of left, right, left, right swing, clean, press, snatch. 1 on each side climbing to 4 reps X2. Following the complex 10 each of ‘merican on bells, lawnmower L&R, double clean and park.
Modified voodoo complex 1-4 with L, R, Double
MARY: boat canoe and flute bridge ANNOUNCEMENTS: Midriff’s homecoming 50k in October COT: Margo took us out along with Anvil Pax

IPC #1

Date: 2023-09-06 AO: sacs Q: wildturkey PAX: Cheese Curd, Nair, ToeJam, Rousey, geraldo, Emoji FNGs: None COUNT: 7
WARMUP: Short lap with ruck
THE THANG: 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
Coupon and EMOM timer is needed for this workout
Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
Set out 2 cones
1 cone is at the starting line
1 cone is 10 yards out
THE THANG
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels MOT during this round: Rifle Carry
MARY: Nope ANNOUNCEMENTS: Pray for BRR runners Run a lap for Midriff Oct 14
COT: Be excellent to each other

Who has the stopwatch

Date: 2023-09-05 AO: _sob Q: lex_luthor PAX: Rousey, Spitball, wingman, Eleanor FNGs: None COUNT: 5 WARMUP: not much of a warmup THE THANG: First part – 1 mile timed run Second part – EMOM 20 Situps 20 boxjumps 12 burpees 20 kb swings 1 min plank 20 drydocks 12 bunny hop sprawls MARY: ANNOUNCEMENTS: Midriff’s CSUAP Oct 14th COT:

Taper 10K

Date: 2023-09-05 AO: run Q: Alf PAX: Astro (Kyle Kirchhoff), Alf, Orange Whip, turkey_leg, Benny, voodoo FNGs: None COUNT: 6 Run to the track. Alternate mile runs on the track and on Strawberry Ln. Throw in some faster 400’s.
Taper and return from injury friendly run.

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