SlackBlast – Page 271 – F3 South Charlotte

Tired and cranky Olaf

DATE: 2023-05-10 AO: -Maul Q: Olaf PAX: wingman, midriff, super trooper, patent_pending, Odel from Raleigh FNGs: None COUNT: 5 Q was tired and cranky when he agreed to Q. And there was no marketing!
WARMUP: mosey to parking lot by Target for 10 ssh, 10 imperial walkers, 10 hillbilly, 10 merkins, 10 Peter Parker, 10 Parker Peter, short stretching and 10 LS Squats
THE THANG: Mosey wrap around GNC (sucks) to front of Forum building. On fountain, 5 incline flying double merkins then run to corner of parking lot to do 20 squats. Repeat 4 times increasing merkins by 5 and decreasing squats by 5.
Mosey to rock pile at bottom of murderhorn. With rock overhead, 5 reverse lunges each leg. Run to shelter parking lot for 5 Freddy Mercury. Back for 5 more reverse lunges with rock above head. Run half way up murderhorn. 5 Merkins. Repeat three times.
Mosey back to launch with backward run in front of theater.
Finished with 3.3 miles
ANNOUNCEMENTS: Christmas party at the end of the year.
COT: prayers for Midriff sister, Patents dad, super trooper co-worker, and Odels mother in law.

Q’s discretion

DATE: 2023-05-10 AO: Meaad Q: high_tide PAX: voodoo, snowflake FNGs: None COUNT: 3 YHC got the call to lead this unholy mashup of bells and bags – kinds like that SUCKS workout, but way cooler and sucks less. Part of today’s reason is that, drawing on years of experience and aged wisdom, the Q made strategic, ahem, modifications to the spreadsheet to better cater to the needs and preferences of the pax (ok, himself).
WARMUP: SSH – 15 IC 15 swings LSS – 15 IC 20 swings Merkins – 15 IC 25 swings Prying squats – 3 rounds
THE THANG: Suitably pruned sandbag routine – plank lateral drag – 10/side – side lunge (borderline Cossack squat) to knee raise – 5/side – repeato 3x Toss sandbag aside; we’re done with that.
Fibonacci Murph / snatch test training Press Squat Snatch Left then right Reps of: 2, 3, 5 Repeato 2x Then a final set of 2 presses, 3 squats, 5 snatches per side
Adjusted spreadsheet finisher: 5 renegade rows /side 8 single leg deadlift /side 15 pullovers 5 renegade rows /side 8 single leg deadlift /side
MARY: No time for that
ANNOUNCEMENTS: Order your shirts
COT: Joined by Anvil pax. Prayers for @puddingpop brother-in-law, John, with prostate cancer and his family. Take out by F3 Chaplin, @hops

Burpee zone

DATE: 2023-05-10 AO: Wamrap Q: rachel PAX: Orange Whip, poptart, Alf, DoubleE_F3, rachel FNGs: None COUNT: 5 Parking deck stairs still smelled like piss Rent—cop still followed us around Rachel still made us do a bunch of burpees

Grounds Crew

DATE: 2023-05-10 AO: Sacs Q: wildturkey PAX: sledge, Scratch and Win, Cheese Curd, Spitball, Emoji, lex_luthor, geraldo, Happy Little Trees FNGs: None COUNT: 9
WARMUP: Walk to SCMS baseball field
THE THANG: Bag toss across the field 7s around the horn Starfish on diamond 7s with bear crawls Varied carries around the horn Step-ups Deadlift, curl, inch worms
MARY: You bet.
ANNOUNCEMENTS: Full stadium today. Corporate showed up, Geraldo is back and Spitball is better than all of us.
COT: I see a red car and I want it painted black.

Monday Clearly Came Quickly

DATE: 2023-05-08 AO: Base-Camp Q: Point Break PAX: jet_fuel, Grits, Mr. Magoo, thunder_road, Snuka, O Tannenbaum, spackles, Limey FNGs: None COUNT: 9 Despite the early and unpredicted sprinkle as we we about to launch, YHC threw caution to the wind and decided to stick w/ the off-campus Q.
Monday clearly came too quickly following a busy weekend as several PAX opted to refusnik a few of the called exercises. Nevertheless, all left the morning stronger than when they arrived.
WARMUP:
Quick parking lot lap followed by the usual SSHs, IWs, Merkins, MCs, and LSSs (all x 15).
THE THANG:
Mosey down to Rosecliff w/ Burpees x 5 at each speed hump along the way. Once at Rosecliff, Triple Nickle on the hill (Merkins at the bottom, Jump Squats at the top).
Mosey back up the street to Fairway Downs. Partner Up. P1 runs to the cul-de-sac and back (the Timer), P2 does called exercise. Three rounds (Heels to Heaven, LBCs, Flutters).
Mosey back to campus and pick a lifting rock. Curls, Presses, Triceps (x10, x15, x20). Quick run to the baseball fields for Supine Pull-ups x 15. Back to the rows for Flutter Press and Bent Over Rows, both x 15.
Back to the cars and finish with Burpees x 5 OYO.
MARY:
Nope.
ANNOUNCEMENTS:
Prayers for all parents going through difficult challenges with their children. Mental Health seems to be a big topic lately and the F3 Brotherhood is not immune. Prayers specifically for Jet Fuel and Hammer.
COT:
YHC with the takeout.

Sorre Throats and Sour Notes

DATE: 2023-05-08 AO: Swole Q: wildturkey PAX: mighty_mite, voodoo, sledge, Happy Little Tree FNGs: None COUNT: 4
WARMUP: Quick jumping jacks, Imperial walkers and arm & leg circles
THE THANG: See photo
MARY: Hollow body hold, glute bridge & elbow plank ANNOUNCEMENTS: Brew Ruck
COT: Every day is a new opportunity. Use it.

My milkshake brings none if the boys to the yard

DATE: 2023-05-08 AO: Firestarter Q: das_boot PAX: das_boot, Chopper FNGs: None COUNT: 1 In the anticipation of a Das Boot Q, several PAX either forgot to set alarms or were up in the middle of the night gearing a beatdown and did not make it to Firestarter. If we’d had those, the count would have been 8 at least. As it was, YHC was the incomplete quorum this humid morning.
WARMUP: THE THANG: A complete audible of running, merkins, cinder block work and wall jumps.
MARY: No time for her. ANNOUNCEMENTS: WTF happened. COT: Chopper joined me from Blakovery for the COT and we nailed it.

Meet My 3 Friends: Bells, Bags, & Frank

DATE: 2023-05-06 AO: Olympus Q: Krzyzewski PAX: voodoo, flipper, ickey_shuffle, Cheese Curd FNGs: None COUNT: 5 Will keep the banter brief on this one, but solid hybrid workout with plenty of punishment from the KBs and sandbags. Shout out to Cheese Curd, who joined us and somehow didn’t leave, despite all the unsolicited advice he graciously received from the pax. Good to see ol’ Frank come back for some lower body punishment too. Let’s get into it. WARMUP: 10x swings, prying squats, 10x swings, arm circles, 10x swings THE THANG: (#1) Alternating sets of Double Cleans (10x) and Switch Hand Swings (20x) for 5 sets (#2) Snatch Test Prep – 8 e/s for 5 sets (#3) Sandbags 15min AMRAP – alternating rest and sandbag action with a partner; sandbag activities included the Merkin Monster and Up and Up (#4) Carries – KB waiter / rack / suitcase down and back (#5) Carries – sandbags alternating farmer carries, bear hugs, and sprints with Frank down and back MARY: Only had time for 5x (e/s) slingshots to finish off the workout ANNOUNCEMENTS: Shirt orders are live – get them in by 5/16: f3.mudgear.com/collections/active-preorders/products/f3-south-charlotte-area-51-pre-order-april-2023 Snatch Test on 5/20 Brewruck is on 5/27. Visit the pre-blast for more info: f3southcharlotte.com/2023/03/30/the-brewruck/ COT: Rumor has it one of the fine gentlemen from Olympus or The Rock took us out. Unfortunately, today I was able to finally check off the “yak during COT” box in F3 bingo so it’s all a bit murky. Looks like some sort of food poisoning, but YHC is on the mend. We’ll catch you all next week.

My weinke’s too small

DATE: 2023-05-05 AO: Kevlar Q: voodoo PAX: Fumunga, Orange Whip, Christmas, poptart, ChickenWing, voodoo, Rhapsody, Limey FNGs: None COUNT: 8 I’m not known as a Bootcamp Q, so leading Kevlar with a bunch of strong young bucks was a little daunting. I searched my weinke archive and came across a gem from 2014 that included the Dirty MacDeuce. An oldie but goodie.
WARMUP: run around to the back road and out to Covenant Church Lane. Stop there for warm up (SSH, low slow squat, IW). Run back down the back road, stopping at every light to do 5 jump squats and every speed bump to do 5 burpees.
THE THANG: run back around the church to a wall for People’s Chair with air presses, BTTW, and more People’s Chair with one leg.
Mosey up to the carport area and start the Dirty MacDeuce: 4 laps with 12 reps of 3 exercises after each lap. Circle the church and then perform the exercises after each loop. The three exercises are a Merkin variation, Mary, and a leg exercise. We added a 5th lap because we had time. Then we went back up to the launch point for some walking lunges and belly sprints. Still ~10:00 to go, so I called for 7s on the hill by the lacrosse field with descending burpees at the top and decking jump squats at the bottom. Near, we moved on to Mary (plank, glute bridge, hollow body hold, protractor). A little time left, so we chased Christmas back to the overhang to pick up his jacket. Run back to the launch and you’re done.
ANNOUNCEMENTS: shirt order until 5/16 and Brewruck 5/27. Get orders in and sign up! On a more important note, please pray for Hammer and his family at this very difficult time.
COT: Orange Whip took us out with a solid prayer.
MOLESKINE: thanks to the pax for putting up with my Q this morning. I don’t know about them, but I got a good workout. There was a strong group in the front all morning that I assume were pushing each other. I was in the back, so I wouldn’t know. At COT, I learned I was the War Daddy. That doesn’t happen too often! Thanks for joining us, Fumunga! Please come back the next time you’re in town! I hope the bike ride went well!

What’s the Sound of Artillery…..Boom, Boom!!!

DATE: 2023-05-06 AO: Davinci Q: Kaboom PAX: OMNICRON FNGs: None COUNT: 2 WARMUP: 6 different stretches with a 50 yard run in between each followed by 6 different exercises with a 50 yard run in between each one. THE THANG: Mosey over to the Target parking lot. We sang a few Army running cadences to get additional motivation ( What’s the sound of Artillery?). Alternated doing Man makers with a block & flutter kicks, then curls with a block & J Lo’s. Ran around behind Target, stopping at each light post to do a different exercise. Ran to the base of the hill on Blakeney Heath, did a 10 min circuit: 5 burpees, 5 sit ups, run up the hill, 5 imperial walkers, 5 merkins, run down the hill and repeat. Over to the playground for 45 second iterations of 4 different exercises, then ran back to the start. Finished with some squats. MARY: ANNOUNCEMENTS: COT: life keeps us humble if we get too proud. Runner Kielbasa joined us ( He ran a half this morning) for the prayer.

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