Author Archive SlackBlast

Moving Iron in a Steam Room

Date: 2023-08-14 AO: swole Q: flipper PAX: Drumstick, Rousey, The Worm, voodoo, flipper FNGs: None COUNT: 5 WARMUP: SSH, Swings, Back to Front Lunges, prying Squat THE THANG: heavy rack squats, clean double presses, SLDLs, max merkins, heavy lawnmowers, heavy cleans. MARY: boat/canoe, plankorama, glute bridge, Superman said Whoa.
Great to see Drumstick and Rousey out there getting after it and enjoying the grind. As usual Boat/Canoe was a crowd pleaser. Starting Monday right at Swole will always be a good decision
ANNOUNCEMENTS: October 5k madness COT: YHC with the takeout

A nice little Saturday in the clouds

Date: 2023-08-12 AO: olympus Q: Krzyzewski PAX: Cheese Curd, The Worm FNGs: None COUNT: 3 Ensconced in the mist of a late summer morning, the pax came out hard with bells and bags in hand. Though many of the usual suspects fell victim to mid-August travel, this group of three held its own. Plenty of mumblechatter around Mildew (the person, not the mold), the pros and cons of having a basement (highly dependent on whether you have daughters and/or hockey equipment), and why it’s optimal to have a friend, not you, who has a boat. Let’s get into it… WARMUP: 10x high pulls (5x e/s), prying squats, 5x sandbag cleans, synovial circles, and slingshots/around-the-worlds (5x e/s) THE THANG: (1) Squats EMOM: 3 rack & 3 transformer (6 min; alternate arms) (2) Seated Press: 12x (3 sets) w/ sandbags (3) Combo: 6x heavy swings, 12x lawnmowers, 6x Good Mornings (w/ sandbags) (3 sets) (4) Max Merkins: 2 sets (5) Heavy Cleans: 3x e/s and then 6x w/ sandbags (3 sets) (6) Deconstructed Voodoo Complex Carries: First half of a Voodoo Complex to the snatch then waiter carry to the second tree and finish the complex (4 sets) (7) Over the Shoulder Sandbag Carries: Thruster to over the shoulders w/ a sandbag and then do the usual carrying distance (4 sets) (8) 60 Second Holds: 20 sec. over the head / 20 sec. rack / 20 sec. farmer (double KB or sandbag; pax’s choice) (3 sets) MARY: Brief set of slingshots (10x each way) ANNOUNCEMENTS: Cautiously optimistic about Pelosi’s potential return next week…rest up, brother and see you soon! COT: Ductwork and the pax of the Rock took us out.

CR greenway

Date: 2023-08-12 AO: run Q: HazMat PAX: Rob Rosenthal – Drive By, turkey_leg, midriff FNGs: None COUNT: 4
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

big hill little hill

Date: 2023-08-12 AO: stonehenge Q: kirby PAX: lex_luthor, Drumstick, Rousey, ToeJam FNGs: None COUNT: 5
WARMUP: Talk about Bees and spiders. THE THANG: pax choice…. choose wisely.. Big hill chosen. should have been there to experience it. MARY: Going down hill. ANNOUNCEMENTS: Midriff has some running things. COT: Kirby took us out. (third person plug)

Murderhorn fun

Date: 2023-08-11 AO: _sob Q: fire_hazard PAX: Olaf, Eleanor, wingman, Rousey, Spitball FNGs: None COUNT: 6 Today 6 men decided to get better, and two unnamed pax decided to Yog. WARMUP: Head to toward Elm Street. Stopping for some warm ups in two spots. SSH, Wingmills, IW, Merkins, LSS. THE THANG: Get to the murder horn and pick a lifting rock. 10 curls then up the MH for some instructions. Multiple rounds up the murder horn, exercises at each of the 5 lamp psots, exercises a the top. Mary until all have completed. Then back down to start over at the rock. Round one: Overhead press with the rock, 2 burpees at each light 10 at the top. Round two: Overhead press with the rock, 3 merkins at each light; 20 at the top Round Three: Tricep extensions (tricep curls) with the rock. 4 really deep good squats at each light. 30 squats at the top. Round 4: Squats with the rock overhead; 30 flutters with each leg for 3 lights. then head home as we are out of time.
Stop a few times on the way back for some Mary. MARY: no time ANNOUNCEMENTS: sign up for the Midriff 50 k’ Be the difference, dont let opinions seperate us. you can have differing opions and still be friends, Harmony is eveyone singing together, unison is everyone being the same. we need harmony in our life. ~~ brought ot you by Soft Pretzel (yogger), Midriff (yogger) and Eleanor (real man workout). COT: Keep us safe, be the difference in our community

Friday Fun

Date: 2023-08-11 AO: backblasts Q: poptart PAX: Orange Whip, Mr. Magoo, O Tannenbaum, Rudy FNGs: None COUNT: 5 We started off trying to hide from Rudy but he eventually found us. WARMUP: THE THANG: We started off with stairs, merkins and pull-ups x 5. Then, dragged a fire hose up the hill, while another followed with a 45lb bell. Flapjack back. Two others slayed the fire hose with battle rope style exercise, while one pax did merkins and hills. MARY: ANNOUNCEMENTS: COT: Rudy pulled the classic “gotta re-tie my new shoes” to avoid one of the rounds. That is my favorite move so mad props. Magoo and Orangewhip crushed it while O’T was right behind despite having a layover last night on the Daily shuttle bus at the airport. Rudy pushed hard dragging the fire hose twice, while Magoo sacrificed himself to carry the straps. Nice move as well.

A “Pleasant” Run

Date: 2023-08-10 AO: sparta Q: baracus PAX: Full House, Orange Whip, Happy Meal, baracus FNGs: None COUNT: 4 Figured out I had this morning’s Q at about 11pm last night, so this was always going to be a prepackaged deal.
By 5:14 I was the only pax waiting in the parking lot and thought I might be off the hook, but Orange Whips headlamp trotting toward me told me that wasn’t going to happen. Then Happy Meal strolled around the corner to make it 3.
Whip already had 5 under his belt after dropping the M at the airport – impressive! I hope to one day, again, be able to hit double digit mileage on my runs (or maybe not).
We talked of vacation spots at and Happy Meals disdain for the beach, kids soccer ramping up, my kids’ sharing a HS alma mater with Whip (my 2nd 2.0 was on the way when he graduated in 2001 – man I feel old), my two year wait for my Bronco that has finally arrived, and the general struggle of being too out of shape to lead a 6 mile slog at 5:15am.
Full House caught up with us around the midway point after arriving late and randomly selecting the same running route. Orange Whip now had a faster running partner to challenge him on the way back to launch.
Glad you guys showed this morning. I’m better for it, and hope you feel the same way.
SlimFast was leading at Peak 51 and ran COT for us with closing prayer.
Prayers needed for: Orange whips workmate with cancer Kilowatts friend with Pancreatic cancer Sensei’s wife Julie’s recovery

A “Pleasant” Run

Date: 2023-08-10 AO: sparta Q: baracus PAX: Full House, Orange Whip, Happy Meal, baracus FNGs: None COUNT: 4 Figured out I had this morning’s Q at about 11pm last night, so this was always going to be a prepackaged deal.
By 5:14 I was the only pax waiting in the parking lot and thought I might be off the hook, but Orange Whips headlamp trotting toward me told me that wasn’t going to happen. Then Happy Meal strolled around the corner to make it 3.
Whip already had 5 under his belt after dropping the M at the airport – impressive! I hope to one day, again, be able to hit double digit mileage on my runs (or maybe not).
We talked of vacation spots at and Happy Meals disdain for the beach, kids soccer ramping up, my kids’ sharing a HS alma mater with Whip (my 2nd 2.0 was on the way when he graduated in 2001 – man I feel old), my two year wait for my Bronco that has finally arrived, and the general struggle of being too out of shape to lead a 6 mile slog at 5:15am.
Full House caught up with us around the midway point after arriving late and randomly selecting the same running route. Orange Whip now had a faster running partner to challenge him on the way back to launch.
Glad you guys showed this morning. I’m better for it, and hope you feel the same way.
SlimFast was leading at Peak 51 and ran COT for us with closing prayer.
Prayers needed for: Orange whips workmate with cancer Kilowatts friend with Pancreatic cancer Sensei’s wife Julie’s recovery

Slackblast: Shield Showdown Recap! 🛡️🔥

Date: 2023-08-10 AO: shield Q: tagalong PAX: Carny, Cooter2, Bombay, Nair, Spitball, ToeJam FNGs: None COUNT: 7 What a morning at The Shield, gentlemen! The sun rose to 7 dedicated PAX warriors, crushing the concrete and giving today’s workout their all. Let’s break it down. 💪
🚀 Leading the pack and setting a blistering pace, @spitball & @nair showed us what real speed looks like. Spitball always brings the 🔥, while Nair glided through, reminding us all why those legs of his are legendary for their silkiness! 🦵✨
🦾 Burpees. A word some dread, but not @carny! This man thrives on challenges and today was no exception. Shooting ahead at the last moment, he claimed the top spot on the burpee circuit. Massive shoutout to Carny for this, AND for nailing his private pilot’s license. Sky’s the limit, brother! Keep soaring! 🛫🌌
🏃‍♂️ Ah, the prison-style workout – a favorite of @cooter2. He embraced the grind and set a solid pace, motivating every PAX around him. Your tenacity is infectious, Cooter2! 🔗💥
🏒 Sliding silently among us was @bombay. Preparing for hockey camp, his stealth and dedication were on full display. They don’t call him the silent assassin for nothing! Watch out hockey world, here he comes! 🌬️❄️
🧰 @toejam, your consistency never wavers. You’re the very foundation that ensures the workout keeps moving smoothly. Dependable and strong, you’re the real MVP! 🌟
All in all, PAX, this morning was more than just another workout. It was a testament to dedication, unity, and the spirit of pushing limits. 🌅🔝
Here’s to many more mornings of sweat, grit, and camaraderie! 🤝🌞
#RiseAndGrind #ShieldSquad 🛡️🌟

Slackblast: Shield Showdown Recap! 🛡️🔥

Date: 2023-08-10 AO: shield Q: tagalong PAX: Carny, Cooter2, Bombay, Nair, Spitball, ToeJam FNGs: None COUNT: 7 What a morning at The Shield, gentlemen! The sun rose to 7 dedicated PAX warriors, crushing the concrete and giving today’s workout their all. Let’s break it down. 💪
🚀 Leading the pack and setting a blistering pace, @spitball & @nair showed us what real speed looks like. Spitball always brings the 🔥, while Nair glided through, reminding us all why those legs of his are legendary for their silkiness! 🦵✨
🦾 Burpees. A word some dread, but not @carny! This man thrives on challenges and today was no exception. Shooting ahead at the last moment, he claimed the top spot on the burpee circuit. Massive shoutout to Carny for this, AND for nailing his private pilot’s license. Sky’s the limit, brother! Keep soaring! 🛫🌌
🏃‍♂️ Ah, the prison-style workout – a favorite of @cooter2. He embraced the grind and set a solid pace, motivating every PAX around him. Your tenacity is infectious, Cooter2! 🔗💥
🏒 Sliding silently among us was @bombay. Preparing for hockey camp, his stealth and dedication were on full display. They don’t call him the silent assassin for nothing! Watch out hockey world, here he comes! 🌬️❄️
🧰 @toejam, your consistency never wavers. You’re the very foundation that ensures the workout keeps moving smoothly. Dependable and strong, you’re the real MVP! 🌟
All in all, PAX, this morning was more than just another workout. It was a testament to dedication, unity, and the spirit of pushing limits. 🌅🔝
Here’s to many more mornings of sweat, grit, and camaraderie! 🤝🌞
#RiseAndGrind #ShieldSquad 🛡️🌟

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte