Author Archive SlackBlast

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 🛡️🌟

The magic of McMansions

Date: 2023-08-10 AO: the-devils-turn Q: flipper PAX: Cheese Curd, flipper, grasshopper, frasier, bunker, retread, gumbo, Dosey Doe, hairball, turkey_leg, Polly FNGs: None COUNT: 11 Some running happened this morning, including tempos, hills, 4 pax (and a dog) for the called route, and at least one rolled ankle. ANNOUNCEMENTS: run lots with midriff in October COT: YHC with the takeout, praying for the Bifaro family as they walk through the valley, and with McGee and his son Ford who is dealing with health concerns

The magic of McMansions

Date: 2023-08-10 AO: the-devils-turn Q: flipper PAX: Cheese Curd, flipper, grasshopper, frasier, bunker, retread, gumbo, Dosey Doe, hairball, turkey_leg, Polly FNGs: None COUNT: 11 Some running happened this morning, including tempos, hills, 4 pax (and a dog) for the called route, and at least one rolled ankle. ANNOUNCEMENTS: run lots with midriff in October COT: YHC with the takeout, praying for the Bifaro family as they walk through the valley, and with McGee and his son Ford who is dealing with health concerns

Franky’s version of nighmareelm: too many burpees

Date: 2023-08-10 AO: nightmare-on-elm Q: Franky PAX: kirby, wildturkey, Yard Tool, wingman, Drumstick FNGs: None COUNT: 6 WARMUP: Mosey to the white board for some dynamic stretching, arm circles, and windmills THE THANG: Circuit 1: 3 times: For 4 minutes repeat the following: 10 burpees, 10 jump squats, 10 mountain climbers, 10 merkins, 30 second break 1 minute walk/break Recovery 2 minutes Circuit 2: 3 times: For 4 minutes repeat the following: 10 SSHs, 10 American hammers, 10 high-knees, 10 Mike Tysons, 30 second break 1 minute walk/break 2-Minute recovery – walk or easy run One round of both circuit 1 and 2 MARY: A few more burpees, flutter kicks, LBCs ANNOUNCEMENTS: COT: Wild Turkey closed us out.

Franky’s version of nighmareelm: too many burpees

Date: 2023-08-10 AO: nightmare-on-elm Q: Franky PAX: kirby, wildturkey, Yard Tool, wingman, Drumstick FNGs: None COUNT: 6 WARMUP: Mosey to the white board for some dynamic stretching, arm circles, and windmills THE THANG: Circuit 1: 3 times: For 4 minutes repeat the following: 10 burpees, 10 jump squats, 10 mountain climbers, 10 merkins, 30 second break 1 minute walk/break Recovery 2 minutes Circuit 2: 3 times: For 4 minutes repeat the following: 10 SSHs, 10 American hammers, 10 high-knees, 10 Mike Tysons, 30 second break 1 minute walk/break 2-Minute recovery – walk or easy run One round of both circuit 1 and 2 MARY: A few more burpees, flutter kicks, LBCs ANNOUNCEMENTS: COT: Wild Turkey closed us out.

Working out in the busiest intersection in all of south charlotte …

Date: 2023-08-10 AO: hydra Q: hoover PAX: jet_fuel, deep_dish, Emoji, MARTA, Queen, geraldo, puddin_pop, spackles, Razorback, good_hands, poptart, marge, hopper, surf wax, tuna (skin), monkey wrench FNGs: None COUNT: 18 17 men followed the yeti into the gloom. mumblechatter was at acceptable levels this morning, with only one reminder to use inside voices. YHC didn’t bother to count the refuseniks.
WARMUP: run to intersection of abbotswood and summerlin, do some exercises.
THE THANG: merkin-fest. 300 merkins in 45 minutes, plus 2.75 miles.
4 corners: 10 merkins in the middle (every time), diamond merkins, heels to heaven, wide arm merkins, squats. For three rounds.
Triple nickel: merkins and squats
head back up Summerlin with a stop at every tree for alternating squats and merkins.
MARY: it wasn’t her last dance, and we were all in pain from the merkins
ANNOUNCEMENTS: New board. Expect big things, like heightened regulation, rebranding F3 to just Y, opening workouts up to women in their 20’s and 30’s, and a white claw in every hand post workout
COT: Hopper took us out.

Working out in the busiest intersection in all of south charlotte …

Date: 2023-08-10 AO: hydra Q: hoover PAX: jet_fuel, deep_dish, Emoji, MARTA, Queen, geraldo, puddin_pop, spackles, Razorback, good_hands, poptart, marge, hopper, surf wax, tuna (skin), monkey wrench FNGs: None COUNT: 18 17 men followed the yeti into the gloom. mumblechatter was at acceptable levels this morning, with only one reminder to use inside voices. YHC didn’t bother to count the refuseniks.
WARMUP: run to intersection of abbotswood and summerlin, do some exercises.
THE THANG: merkin-fest. 300 merkins in 45 minutes, plus 2.75 miles.
4 corners: 10 merkins in the middle (every time), diamond merkins, heels to heaven, wide arm merkins, squats. For three rounds.
Triple nickel: merkins and squats
head back up Summerlin with a stop at every tree for alternating squats and merkins.
MARY: it wasn’t her last dance, and we were all in pain from the merkins
ANNOUNCEMENTS: New board. Expect big things, like heightened regulation, rebranding F3 to just Y, opening workouts up to women in their 20’s and 30’s, and a white claw in every hand post workout
COT: Hopper took us out.

Both Jeeps and Wilmington, DE are questionable choices

Date: 2023-08-09 AO: meathead Q: Unplugged PAX: The Worm, Soul Glo, ickey_shuffle FNGs: None COUNT: 4 Some observations: Much mumblechatter about the proper use of a jeep and when to go topless with a full tank of gas. Learned a new phrase today “pavement princess”, apparently that is a jeep with all the trimmings that never goes off road. #themoreyouknow. Also we discussed the merits of staying in Wilmington DE. The consensus was to stay in Hockessin. However, our resident Delaware expert, @voodoo was DR, so a final call could not be made. Also the Anvil crew were hootn’ and howlin’ during their version of Mary. #jealous.
WARMUP: SSH (@soulglow decides to finally show up) LSS Swings Prying Squat Halos Around the World THE THANG: Worked with the Pat Flynn Spreadsheet in 3 X 10 rep/set scheme. -Rack squats (l/r) 5 each side -See Saw Press (l/r) 5 each side -Hinge – RDL (l/r) 10 each side -Merkins – Max Reps x 2 sets Pull – Bent Rows -2H – 10 reps
Farmers Carry 50 m Followed by Armor Building Complex (doubles) – 2 cleans, 1 press, 3 rack squats. Repeat for four walks.
MARY: Flutter Press IC Glute Bridge HBH until time.
ANNOUNCEMENTS: None COT: with the Anvil crew.

Both Jeeps and Wilmington, DE are questionable choices

Date: 2023-08-09 AO: meathead Q: Unplugged PAX: The Worm, Soul Glo, ickey_shuffle FNGs: None COUNT: 4 Some observations: Much mumblechatter about the proper use of a jeep and when to go topless with a full tank of gas. Learned a new phrase today “pavement princess”, apparently that is a jeep with all the trimmings that never goes off road. #themoreyouknow. Also we discussed the merits of staying in Wilmington DE. The consensus was to stay in Hockessin. However, our resident Delaware expert, @voodoo was DR, so a final call could not be made. Also the Anvil crew were hootn’ and howlin’ during their version of Mary. #jealous.
WARMUP: SSH (@soulglow decides to finally show up) LSS Swings Prying Squat Halos Around the World THE THANG: Worked with the Pat Flynn Spreadsheet in 3 X 10 rep/set scheme. -Rack squats (l/r) 5 each side -See Saw Press (l/r) 5 each side -Hinge – RDL (l/r) 10 each side -Merkins – Max Reps x 2 sets Pull – Bent Rows -2H – 10 reps
Farmers Carry 50 m Followed by Armor Building Complex (doubles) – 2 cleans, 1 press, 3 rack squats. Repeat for four walks.
MARY: Flutter Press IC Glute Bridge HBH until time.
ANNOUNCEMENTS: None COT: with the Anvil crew.

Justin Trudeau Day

Date: 2023-08-09 AO: the-maul Q: super trooper PAX: midriff, Olaf, Yard Tool, picasso FNGs: None COUNT: 4 WARMUP: downward dog and upward facing chicken cobras THE THANG: partner A up the hill and back, partner B do circuit: 10 merkins 10 burpee, 10 EXL then 10 squat 10 lcd, 10 air jumper MARY: Bobby Hurley, partner push ups and side side straddle hop with dips mixed in ANNOUNCEMENTS: 1) 10x 5k in October , 2) congrats Yard Tool for getting the kids out of the house COT:

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