SlackBlast – Page 255 – F3 South Charlotte

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:

Bringing Sexy Back 😍

Date: 2023-10-03 AO: bagpipe Q: Eleanor PAX: Pilgrim, das_boot, Spitball, war_eagle, Cooter, Olaf, wildturkey, wingman, picasso FNGs: None COUNT: 10 WARMUP: >>10 Windmills >>10 Imperial Walkers >>10 Seal Squat Jacks >>10 4-Count Jumping Jacks 😉
THE THANG: >>Mosey to turf field thing >>5 minutes of X Marks the Spot sprints >>5 Round Circuit (6 Exercises 45 sec work | 15 sec rest) —-Merkins —-Side Planks —-Copenhagans (Bench dips) (I named them mid workout🤷🏽‍♂️) —-Side Planks —-Shuffle-Shuffle-Side Lunge —-Front Planks
– MARY: 90 sec planks
ANNOUNCEMENTS: Ultra 5K
COT: Praying for @Bratwurst FNG to commit and reconnect

Sweeping geese and climbing Paula Abdul’s ladder

Date: 2023-10-03 AO: swift Q: das_boot PAX: bratwurst, Wolverine, kirby, soft_pretzel, citgo, frasier, Gold Digger, das_boot FNGs: None COUNT: 8 What was he thinking?!?! Brat handed over to YHC the Q for Swift for October. Since Swift attendance has been sporadic at best this year, there is the promise of involving two of the things YHC has seen more of lately: middle school cross country and boot camps.
WARMUP: Head to the bull ring and add in a few new dynamic exercises from XC practice: quad hugs, quad pulls, side shuffle squat and sweep the goose. Plus some of the regulars.
THE THANG: In the style of a boot camp favorite Paula Abdul, we did a ladder at 10k and 5k pace around the ring, with mostly 200m recovery until we hit 800m distances and then recovered for 400m.
Ladder was: 200 / 200 400 / 200 600 / 400 800 / 600 1200 / 800
MOLESKINE: Five ran the main event, with Frasier and Gold Digger starting early on their own and Citgo doing his own separate thing.
The drive for the main event started out a bit spicy on the first 200 and then moderated a bit better after that. Brat did a great job of leading the way and getting a good recovery in. Soft Pretzel is bringing some heat and made a great pairing with Wolverine, while Kirby said he almost spilled Merlot for the first time — maybe next time!
YHC’s plan was a bit ambitious but the PAX are good sports and everyone made fine efforts and enjoyed the cooling temps.
ANNOUNCEMENTS: Homecoming Ultra, Chatterbox’s Indian food fundraiser
COT: Wrap up with the Bagpipe crew.

2 dudes and 1 ice cream place

Date: 2023-10-02 AO: _sob Q: Cheese Curd , Rudy PAX: Rudy FNGs: None COUNT: 2 WARMUP: run around the fountain THE THANG: Deconstructed burpees with a few loops and the real thing
Run to another fountain for Bulgarian split squats, dips and declines
Partner run around the building hand slap merkins, monkey humpers
Mosey to parking lot for 4 corners: Diamond, wide, standard and dive bomb- middle was 2 lunges and a Squat
Jog to the only 2 story building.
Triple nickel on stairs
Jog home for Mary
MARY: 5 mins of time wasting fun
ANNOUNCEMENTS: Midrift 5 k, blood drive
COT:I took use out

Pizza and Ice Cream

Date: 2023-10-02 AO: blakovery Q: retread PAX: bunker, fleetwood, frasier, gumbo, hairball, Dosey Doe, retread FNGs: None COUNT: 7 Lucky 7 Pax for the first Blakovery of October. A nearly perfect fall morning for the pizza route. Lots of turns on this one, requiring either navigation by watch or an excellent memory. Best of luck to Astro and Turkey Leg in Chicago on Sunday! Twelve days until Midriff’s Homecoming 5K extravaganza, still plenty of time left to sign up and/or donate.

Orange Day: Week 4 Day 1

Date: 2023-10-02 AO: swole Q: Nair PAX: Soul Glo, The Worm, Nair FNGs: None COUNT: 3 WARMUP:
– Side traddle hops (x20) – Imperial Walker (x10) – 5 swings each arm – Goblet squat stretch
THE THANG: Presses, rack squat, chin ups, single leg deadlift, merkins, renegade MARY: Sit ups (x20) BOAT
ANNOUNCEMENTS: Check Slack
COT: @nair

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