SlackBlast – Page 272 – F3 South Charlotte

F3 Deck of Death

DATE: 2023-05-06 AO: Stonehenge Q: lex_luthor PAX: Dooley, Spitball, Rousey FNGs: None COUNT: 4 WARMUP: SSH Single leg deadlift THE THANG: brought out the F3 workout deck and traveled through Ballantyne doing various activities including merkins, squats, ab work and sprints. Even got in a backwards run MARY: ANNOUNCEMENTS: COT:

🛞Tired 🛞

DATE: 2023-05-05 AO: -Brave Q: Eleanor PAX: Rousey, Taco_Stand, midriff, fire_hazard FNGs: None COUNT: 4 WARMUP: 10 Woodchoppers, 10 Bend and Reaches, 10 Trunk Twists, 10 Seal jax, 10 Windmills, and 10 Frankensteins
THE THANG: – 4 mile run – 20 merkins + 20 Core Exercises at each corner + pit stop at the Morrison YMCA for 20 (total) over the shoulder tire tosses and 2 (total) large tire flips + finishing with light pole sprint-jog-sprints
MARY: Pax choice
ANNOUNCEMENTS: WTF tomorrow
COT: @midriff gave us a thought on servants and survivors. As we serve survivors, we can help them become servants as well. We are also praying for the sister of @Midriff

Triple Smokers

DATE: 2023-05-05 AO: Mountain-Goat Q: slim_fast PAX: Rusty Michael, sledge, Insomniac, gullah, Spammer, wildturkey, kilowatt, slim_fast, Shroot FNGs: None COUNT: 9 Triple Smokers on Raintree, Willow Point and Smokerise. Elevated pace in, recover out to next spot.

Strawberry Villages Forever

DATE: 2023-05-04 AO: -Devils-Turn Q: retread PAX: Astro (Kyle Kirchhoff), Chopper, Dosey Doe, frasier, Gold Digger, hairball, Polly, purell, retread, toolbag FNGs: None COUNT: 10 It was a typical choose your own adventure kind of morning at The Devil’s Turn. Half of the pax ran the called route, three speedy amigos hit the track, and two respects continued their mile training with a tempo run. Missions accomplished by all.

Last time we do this one for awhile… Maybe

DATE: 2023-05-04 AO: Nightmare-On-Elm Q: sledge PAX: Eleanor, wildturkey, Happy Meal, war_eagle, kirby, Hawkeye FNGs: None COUNT: 7 WARMUP: Mosey to the Chipolte fountain – thanks to 🦃 for not letting us overshoot our destination
THE THANG: REPS EA: 30 / 20 / 10 / 20 / 30 1. INCLINE BURPEE BOX JUMPS 2. BIG BOY SITUPS 3. CHAIR PRESSES (OVERHEAD) 4. TOE TAP CRUNCH ON WALL 5. TARANTULA (JUMP LUNGE x2 + SQUAT = 1)
MARY: Mostly in the thang with 45 second of flutters to close
ANNOUNCEMENTS: Waxhaw Trail Fest
COT: Eleanor took us out

The Shield’s DashMaster Challenge

DATE: 2023-05-04 AO: Shield Q: tagalong PAX: Carny, ToeJam, Snuka, Bombay, Pilgrim, Cooter2 FNGs: None COUNT: 7 WARMUP: The Pax gathered at The Shield for a high-intensity workout led by @tagalong. The DashMaster Challenge kicked off with a mosey to the track, side shuffles, high knees, butt kicks, toy soldiers, and quick feet in place. @Carny was quick on his feet and led the charge during the high knees, living up to his nickname.
Warm-up (5 minutes): 1. Mosey to the track from Smithfield parking lot (800m) 2. Side shuffle (100m each direction) 3. High knees (50m) 4. Butt kicks (50m) 5. Toy soldiers (50m) 6. Quick feet in place (30 seconds)
THE THANG: The Pax was ready for the main event, starting with agility drills. @ToeJam showcased his incredible speed during the 5-10-5 Shuttle Run, leaving the other Pax in awe of his agility. Lateral ladder drills followed, with @Pilgrim stealing the show as he nimbly navigated the ladder like a pro.
Speed training was next, featuring 40-yard dash intervals and Flying 20s. @Bombay sprinted with the strength of a freight train, inspiring his fellow Pax to push harder. Meanwhile, @Cooter2 demonstrated incredible acceleration during the Flying 20s, a testament to his dedication to F3 workouts.
The final segment of the workout involved plyometrics, with squat jumps and tuck jumps pushing the Pax to their limits. @Snuka, true to his high-flying namesake, soared through the tuck jumps with ease, motivating everyone to give it their all.
Agility Drills (10 minutes): 1. 5-10-5 Shuttle Run (aka Pro Agility Drill) – Set up 3 cones 5 yards apart – Start at the middle cone, sprint to one end, touch the ground, sprint to the other end, touch the ground, and sprint back to the middle cone – Complete 4 sets with 1-minute rest between sets
2. Lateral Ladder Drills – Set up a 10-yard ladder on the ground – using a lane line of the track – Perform the following exercises down the ladder (line), then jog back to the start: a. Ickey Shuffle (2 sets) b. In-and-Outs (2 sets) c. Carioca (2 sets) d. Lateral In-and-Outs (2 sets- ea side) – Rest 30 seconds between sets
Speed Training (20 minutes): 1. 40-yard Dash Intervals – Perform 8x 40-yard sprints at 80-90% effort – Rest 1 minute between each sprint
2. Flying 20s – Jog for 20 yards, then accelerate into a 20-yard sprint at 90-100% effort, and decelerate for the final 20 yards – Perform 4 sets with 2-minute rest between sets
Plyometrics (5 minutes): 1. Squat Jumps (3 sets of 10) – Rest 30 seconds between sets
2. Tuck Jumps (3 sets of 5) – Rest 30 seconds between sets
Cooldown (5 minutes): 1. Static stretches focusing on quads, hamstrings, hip flexors, and calves 2. Light jog back to launch (800m)
MARY: None
ANNOUNCEMENTS: @pilgrim peer pressured the group into doing 10 merkins.
COT: The Pax circled up for a moment of reflection led by @tagalong. He shared words of encouragement and reminded everyone that pushing our limits allows us to grow stronger, both mentally and physically. The group expressed gratitude for their F3 brothers and the strength they draw from the community.
The DashMaster Challenge proved to be a workout that The Shield Pax will not soon forget. With a combination of agility, speed, and plyometrics, each member of the Pax showed their dedication, strength, and resilience while inspiring their brothers to push harder and reach new heights.

Meat & Potatoes, and an Epi Pen

DATE: 2023-05-03 AO: Anvil Q: Mr. Magoo PAX: Point Break, puddin_pop, Erin Brokavich, Limey FNGs: None COUNT: 5 Couldn’t have asked for a better morning. 50 degrees, no rain. Ready to go. Before launch we discussed various allergies and the necessity of Epi Pens. Good stuff.
WARMUP: Mosey to the turf semi-circle. SSHs, IWs, LSSs, Merkins, MCs, PPs all x 15.
THE THANG:
At the rock pile, pick one of your choice. Magoo picking a rock w/o ants. Over in the adjacent parking lot, complete: 20 Curls, 20 Presses, 20 Tricep Extensions, then a lap around the circle and through the portico. Next round x 15 + another lap. Last round x 10 + another lap. Return the rocks.
Next, mosey to the long parking lot along Hwy 51. 1st Lap, Merkins, LBCs, and Jump Squats x 20 at identified points, Burpees x 5 back at the start. 2nd Lap, all exercises x 16 + Burpees x5 back at the start. Last Lap, all exercises x 10 + Burpees x 5.
Mosey to Hotbox for Step Ups, Dips, and Derkins (20/15/10) w/ running. Then back to launch point for Mary and running.
COT: Completed with the Meatheads

Is that a pistol (squat) in your pocket or are you just happy to see me?

DATE: 2023-05-03 AO: Meaad Q: voodoo PAX: flipper, Soul Glo, Unplugged, high_tide, The Worm, voodoo FNGs: None COUNT: 6 I pulled into the lot about 5 minutes early to find Mr. Magoo prepping for his Anvil Q and Unplugged doing his broga to prep for Meathead. The temps were cool for May, but no rain or wind and pretty great considering where we’re headed in about a month.
WARMUP: Keep it short since Flipper has packed this weinke.
SSH x 15 IC Swings x 10 IW x 10 IC Swings x 10 Prying squat x 2
THE THANG: B&B workout 2 of week 2
KB Movements: OH Reverse Lunge – 3 x 5 e/s Pistol squat – 3 x 5 e/s Single leg deadlift – 3 x 10 e/s
Sandbag Movements (performed AMRAP for 10:00 with partners taking turns): Side lunge to knee raise – 3 x 6 e/s (alternate partners each round – after 12 total reps) Plank lateral drag – 15 each direction
Complex (10:00 EMOM): Clean and Park: Clean L, Clean R, Press, Park Bell, Clean R, Clean L, Press (got through 7-8 rounds)
MARY: We don’t need no stinkin’ Mary
ANNOUNCEMENTS: 1) Gear order – do it; 2) Brewruck – 5/27; 3) WTF – this weekend; 4) 5/20 Snatch Test at Olympus (you will love it!)
COT: the Anvil pax joined us and Flipper took the combined group out. Special prayers for Hammer and his family as they deal with recent tragedy.
MOLESKINE: I’m enjoying this program constructed by everyone’s favorite marine mammal. I hope everyone else is too. 3 more weeks have been added, so we’re up to 5! You’re halfway there, Flipper!
Since pistols are extremely challenging (says the guy that called them at a random Meathead years ago without trying them first), so I brought out some bands for assistance. One pax holds the ends of the band and the other (who is doing the pistols) pulls on it as needed for assistance in getting up/down. Alternate exercise: split squat with weight in front leg. Strong work by all.

Sweet smell of parking deck stairwells

DATE: 2023-05-03 AO: Wamrap Q: poptart PAX: O Tannenbaum, rachel, poptart, Orange Whip, mcgee, Alf, Astro (Kyle Kirchhoff), Watergate FNGs: None COUNT: 8 Lots of parking deck ramps, stairs, piss and the fuzz 👮‍♀️

How about a few Burpees

DATE: 2023-05-03 AO: Sacs Q: fire_hazard PAX: Rousey, wildturkey, lex_luthor, hoover, sledge, Happy little tree FNGs: None COUNT: 7 WARMUP: walk to the track THE THANG: Complete a exercise: where possible use sandbag and ruck. Lap includes carrying both. Remove one exercise from the bottom each round. 10 sandbag burpees 9 front squats 8 press and toss 7 bent rows 6 straight leg dead lifts 5 ruck swings 4 merkin pull throughs 3 sand bag curls 2 field sand bag drags across the field 1 lbc slick
1 lap around track
We made it through 3 rounds and got in one extra set of sandbag ruck burpees. MARY: the one lbc from round 1 ANNOUNCEMENTS: COT:

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