SlackBlast – Page 259 – F3 South Charlotte

It’s cooling off… ish

Date: 2023-08-17 AO: run Q: flipper PAX: Polly, Astro (Kyle Kirchhoff), Alf, turkey_leg, bunker, flipper, Dosey Doe, retread, frasier, hairball, citgo, voodoo, purell FNGs: None COUNT: 13 6 PAX for the called route, another 7 did early crew stuff, but 13 men stood in a circle once the running was done. It was nice to have slightly cooler weather.
ANNOUNCEMENTS: Waxhaw Tupperware party on Labor Day, also happens to be an anniversary convergence. Midriff invites you to do silly amounts of 5ks in October COT: Astro with the takeout

That hits hard

Date: 2023-08-17 AO: nightmare-on-elm Q: wingman PAX: wildturkey, Dunkin (F3 Waxhaw), blackhat FNGs: None COUNT: 4 WARMUP: Usual SSH, IW, Windmill, Downward Dog, Stretch THE THANG: Round 1 Jumping jacks High knees Butt kicks Arm circles Lunges Squats
Round 2 Half-Burpees Fumping rope Mountain climbers Plank jacks Push-ups Sit-ups
Round 3 Jumping lunges Tricep dips Russian twists Bicycle Crunch Supermans Plank
Round 4 Wide Merkins Chippy Cross Other Half Burps Skaters Box Jump/Broad Jump Squats
ANNOUNCEMENTS: Thanks to Dunkin and Blackhat for making the trek up today to talk about Waxhaw 4 year anniversary. There are like 20 different workouts planned 🙂 something for everyone. Sept 4th.
we made it thru 6.5 rounds today. Impressive. Some back-2-back legs followed by b2b arms. TOUGH.
Will work on my music selection but we need to PUMP IT UP. COT:

Jerks were a bad finisher

Date: 2023-08-16 AO: meathead Q: voodoo PAX: flipper, ickey_shuffle, Soul Glo, Unplugged, The Worm, Drumstick, Nair, Rousey, high_tide, voodoo FNGs: None COUNT: 10 Warm up: SSH x 20 IC IW x 15 IC 5 1-handed swings per side Sharon Towers x 10 IC Prying squats x 2 5 high pulls per side
The Thang (Workout 2 of Week 6 of the TBF Program):
3 sets of pax choice of squats – do 5 if doing double front squats, otherwise do 10 3 sets of 10 see saw or double presses (5 per side if doing singles) 3 sets of 5 times through the Merkin Monster complex (merkin, sandbag deadlift, merkin, sandbag clean, merkin, sandbag clean and press) 3 sets of 10 double swings 3 sets of 10 double bent over rows
Crowd Pleaser Complex: 1 clean + 1 jerk x 5 1 clean + 2 jerks x 5 1 clean + 3 jerks x 5 1 clean + 1 jerk x 5 (ran out of time)
Mary: 1:00 of elbow plank + :45 of hollow body hold
Announcements: Waxhaw 4th anniversary convergence on Labor Day. All 3 Fs in attendance. Targeting 225+ pax, so get down there. They will be collecting cans and bikes. There will be mountain bike, running, trail running, Iron Pax, and Iron Pax relay options. Location is Cuthbertson and launch is at 0700. Coffeeteria (with eggs and bacon) immediately after.
COT: Thanks to Rousey for the take out.
Moleskine: > Great numbers this morning at Meathead and Anvil with 22 pax total. Both groups got after it this morning. > Thanks for coming out and following my lead this morning. Hopefully everyone got their money’s worth. > Congrats to Ickey on a new job and a new set of wheels!

Trip down memory lane

Date: 2023-08-16 AO: sacs Q: Spitball PAX: Cheese Curd, wildturkey, Lafleur, geraldo, Carny, lex_luthor, Black hat (Waxhaw) FNGs: None COUNT: 7 WARMUP: ruck and and bag walk to field THE THANG: Backwards sand bag throws across the baseball field 5 burpees at the outfield fence. Alternating side throws back 10 shoulder taps at foul line
Ruck to top of the stairs 4 rounds of circuit fun with ruck and sandbag 10 squats 10 clean press 10 sandbag swings 10 big boy sit ups with sand bag press Walk down to track and back
Ruck around the back of school looking at YHCs old classrooms. Stopping to do 10 lunges at each schools entrance.
10 step ups on benches in front of the school Ruck back towards the steps for triple nickel up the stairs
5 merkins Up stairs 5 plank jacks
MARY: none ANNOUNCEMENTS: midriff 50k. Waxhaw Labor Day event. See cheese curds announcement for details. COT: spitball took us out

Lets run some hills

Date: 2023-08-16 AO: the-maul Q: fire_hazard PAX: Odd Job, super trooper, Rudy, patent_pending, wingman, das_boot, picasso FNGs: None COUNT: 8 This was my first time Qing the Maul in a long time so it went to the go to exercises from the past. At first there was only me, Patent pending, and Wingman ready to start but right before the buzzer (and one after the buzzer) the pax showed up. WARMUP: Mosey over to the Parking lot beside the parking lot we were in for the following: SSH – 20 Windmill 10 IW – 15 Merkins 10 All in Cadence THE THANG: Mosey over to the large hill for a set of 7s. 6 burpees at the bottom 1 squat at the top. Then 5 and 2…..etc. Mosey over to the chipotle for four rounds with a partner. One partner does an exercise the other runs a lap around the building then Flapjack. Squats Merkins (incline and decline alternating) Step ups dips Mosey over to the side of the the target to find another hill. Tripple Nickle with 5 merkins at the bottom, 5 squats at the top. 5 times.
Next do a burpee or two at each speed hump on the way to the launch site.
MARY: 3 minutes left. 25 flutters IC Big boy sit ups on my up for the rest of the time 35 in total ANNOUNCEMENTS: Come to Waxhaw on july 4th for a convergence with mountain bike trails, running, IPC, boot camp. It will have everything you need. Homecoming 5k ultra – get a friend to come out that hasnt been out in a while. Everyone welcome. It is the home coming run because it is fall homecoming game season, Midriff’s new son will be coming home soon. Bring an old Pax that has been a-wall back into the fold so they will be coming home to F3. COT: Great time today guys, nice to meet some new guys and get to lead. I think the hills were a crowd favorite. Midriff Yogged all day but came back to take us out in the end. Thank you for your leadership Midriff! Thank you to all the pax there today, they pushed hard. Everyone be careful out there on the on the roads. There are lots of Pax, and other folks, dropping their kids back at college.

Quintuple Nickel

Date: 2023-08-15 AO: swift Q: Gold Digger PAX: bratwurst, bunker, citgo, frasier, Dosey Doe, Hippie, Polly, midriff, Wolverine FNGs: None COUNT: 10 WARMUP: Comments on the weather started immediately upon each PAX exiting their vehicle. Nothing to be done about it, so we got right to it. 1.5mi jog, followed by dynamic warmups. Somewhere along the way, the 3 mountain men (Frasier, Bunker, Dosey Doe) disappeared in search of higher ground. Maybe they thought it would be cooler up there…
THE THANG: The rest of us did 5x5min at temperature adjusted 10k pace, 2.5min recovery after each rep. Q adjusted the route slightly to give a net downhill, which helped alleviate the pain ever so slightly.
ANNOUNCEMENTS: Midriff’s 5k ultra: f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/

Parking deck head fake- headed to the hill

Date: 2023-08-15 AO: bagpipe Q: Cheese Curd PAX: Blackbeard, Lawfawnduh, Rousey, war_eagle, Eleanor, Spitball, Cheese Curd, wildturkey, Olaf, Carny, kirby FNGs: None COUNT: 11 WARMUP: run one of the large Ballantyne stones- SSH/ IW and some merkins
THE THANG: 7 circuits 4 exercises then run to the next intersection 1) 10 Burpees/ 15 Merkins / 30 Squats / 30 LBC 2) 10 Bear crawls forward & back / 15 Diamond merkins/ 30 lunges / 30 V-ups 3) 20 Mtn Climbers / 30 single leg Squats / 15 dive bomb merkins/ 40 flutters 4) 15 hand release merkins/ 20 star jumps/ 30 Left leg over right- elbow to Left then reverse / 30 jump squats 5) 20 star Jumps / 15 CCD / 30 windshield wipers/ 10 crab walk forward and back 6) 15 wide arm merkin / 30 skaters / 30 jump lunges / 30 big boy sit-ups 7) 20 staggered merkins/ 10 side shuffle push ups/ 30 prison squats / 40 heals to heaven
Run down Ben Nevis to the safety barrier
At the safety barricade 15 dips / 15 decline merkins / 15 dips
Head home
MARY: we did some
ANNOUNCEMENTS: Waxhaw madness on Labor Day, see slack for details and Midrift’s 5k madness COT: YHC took the group out -Thanks for Eleanor for giving me the opportunity to lead – great job for the pax keeping up and keeping me honest. Even though I had notes, still stumbled…usually do a few times – sorry for getting back late – some mumble chatter, but I had a plan and stayed out of the mix.

Circuit of Champions

Date: 2023-08-14 AO: _sob Q: Eleanor PAX: Nair, Goose, Watergate, Rudy, Tanyatine, Franky FNGs: None COUNT: 7 WARMUP: – 10 SSH – 10 Imperial Walker – 10 Frankensteins – 10 Low Slow Squats
THE THANG: Circuit – 45 sec on/ 15 sec off (3 rounds) – Step up – Merkins (with resistance bands) – Squat jump (with med ball) – Inverted row – Jump rope – Bench dip – Pull-ups – Band Squat – 2-way shoulder (15 lb dumbbells)
End with 5min stair runs
MARY: n/a ANNOUNCEMENTS: – Ask @Tanytine
COT: In Jesus’ name, Amen
FYI – @Nair is from Japan (True story, ask him)

Hot n’Steamy

Date: 2023-08-14 AO: blakovery Q: retread PAX: frasier, Polly, retread FNGs: None COUNT: 3 Party of three for a bit of BRR banter followed by a steamy jaunt through south Charlotte.

Out out of your car into the sauna

Date: 2023-08-14 AO: chubby-hubby Q: Cheese Curd PAX: ductwork, Cheese Curd, Spammer, hoover, fault_line, gummy, hopper, Full House, turkey_leg, Broken Arrow, Black Cat FNGs: None COUNT: 11 WARMUP: Probably not THE THANG: Chubby Hubby- 7 went for the flats, 4 went for the hills. Everyone came back sweaty.
MARY: nope ANNOUNCEMENTS: Black Cat from Waxhaw joined us to promote Waxhaw 4th Anniversary on Labor Day. Huge event, something for everyone- Ruck, run, Bootcamp, gear. COT: thanks Duct Work for taking us out

Author Archive SlackBlast