SlackBlast – Page 273 – F3 South Charlotte

B.A.G.P.I.P.E

DATE: 2023-05-02 AO: Bagpipe Q: wildturkey PAX: tagalong, Rousey, Olaf, Eleanor, sledge FNGs: None COUNT: 6
WARMUP: Standard stuff
THE THANG: Burpees Alt lunge Glute bridge Plank jacks Inch worm Push up Elbow plank
Ran the standard Bally Corp loop – 2 miles added an exercise 12 days of xmas style along the way perfect timing counting is hard MARY: meh
ANNOUNCEMENTS: WTF BBQ
COT: Don’t stand up in a canoe

Circles in the Dark

DATE: 2023-05-02 AO: Fast-Twitch Q: flipper PAX: Alf, geraldo, voodoo, Astro (Kyle Kirchhoff), flipper, purell, Runstopper, turkey_leg, ductwork, purple_haze, hopper FNGs: None COUNT: 11 Back at FT for the obligatory once in a (not so) blue moon Q, having swapped with a dinged up Benny (hoping for a fast recovery mate.). YHC was fresh out of good ideas so reached for a bad one, the old standby of “charge up/coast down” on the fan favorite Rounding Run. The challenge was to do better than 5k effort up the hills and recover down, reversing direction every circuit. With Purell up front leading the way, the PAX got after it, after complaining YHC lead us the long way via Strawberry. Enough time afterwards to take the long way back (this time behind HT) and YHC got 7 miles total, Purell got more, some got a little less, but solid efforts throughout. The June half marathon crew putting in the hard prep work including an over ambitious Runstopper who refused to quit till the bitter end.
Always great to be out there with the FT PAX, makes me wonder why I don’t take the longer drive on Tuesdays more often.
Thanks to Benny and Astro for the chance to lead and Geraldo for taking us out. Prayers for Hammers family as they struggle with the tragic loss of their daughter and sister way before her time

Mile Workout Week 6, Workout 1

DATE: 2023-05-02 AO: Swift Q: bratwurst PAX: Chopper, citgo, frasier, Hippie, midriff, soft_pretzel, retread, wingman, das_boot, Dosey Doe, Kielbasa, bunker FNGs: None COUNT: 13 WARMUP: Head off to the Bull Ring w/o the Q (who was running late). 1mi warm-up done. Dynamic Exercises w/ strides.
THE THANG: 200m @ goal mi pace, 800m @ 5k pace, 200m @ goal mi pace, 600m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace. 120 sec recovery after 200m intervals and 60 sec recovery after other intervals.
Added bonus to repeat until 0605 400m @ 5k pace, 200m @ goal mi pace w/ same recovery as before
@frasier and @citgo back in the speed and haven’t lost a step. The distance training must have been great for Frasier and the time off just what Citgo needed to get healthy.
Hippie was holding down the second pack solo for a while, and hopefully makes it to the time trial healthy to beat that very attainable 1mi goal.
Midriff found Soft Pretzel’s hand to hold and made a strong duo.
The rest of the Pax on the workout looked like they were flying solo – Wingman, Das Boot, Retread, and Chopper – but all got in everything and most included the Bonus.
Kielbasa was going round and round for some 1mi intervals, Dosey Doe ventured into the gloom to get some off-ring miles, and Bunker was ou tthere stretching the legs after his weekend Ultra.
MARY: Arrived back at the lot 3min early for some planks and stretching.
ANNOUNCEMENTS: – WTF (Waxhaw Trail Fest) is not too late to sign up, but it does take place THIS Saturday 5/6. See other threads for the Preblast. – Taco Stand and Tagalong headed uptown for some BBQ tomorrow 1130 at lunch. See one of them for details. – Timekeeper (meets 0630 at Einsteins every Tuesday) is going through the book “Poverty, by America”. Join us for very interesting and challenging discussion.
COT: Citgo took us out.

Take it Easel

DATE: 2023-05-01 AO: Firestarter Q: madison PAX: Franky, Watergate, Point Break, Chopper, Cheese Curd, wingman FNGs: None COUNT: 7 WARMUP: Mosey to back of Banana Republic for SSH x 20 IC, IW x s0 IC, LSS x 10 IC, Moroccan Nightclub x 20 IC
THE THANG: Mosey back to the fountain for the Easel of Pain Perform exercises in order OYO 100 LBC 1 Burpee 90 Low Slow Squats 2 Burpees 80 Dips 3 Burpees 70 Merkins 4 Burpees 60 Mary Catherines (2=1) 5 Burpees Run 1 lap around BR building 50 American Hammer 6 Burpees 40 Carolina Dry Dock 7 Burpees 30 Jump Squats 8 Burpees 20 WWII Sit UPs 9 Burpees 10 Hand Release Merkins 10 Burpees Run another lap around the bldg
MARY: Flutter x 20 IC, Cumberland Co Viaduct x 10 IC each side, Run another lap. Plank hold for 60 sec, Reverse Plank/Table Top for 60 sec.
ANNOUNCEMENTS: WTF May 5, Beer Ruck Memorial Day, Cheese Curd & his team rucked long & fast and won
COT: YHC

Its Gonna Be May

DATE: 2023-05-01 AO: Swole Q: mighty_mite PAX: flipper, turkey_leg, voodoo, mighty_mite, sledge FNGs: None COUNT: 6
WARMUP: iws, windmill, arm circles, prying squat THE THANG: 3 rounds of double press, bruce complex, jumping sumo squats 20 min alternating emom 5 sandbag over heads, 5 sandbag front and backs, 3 swings/high pull/snatch. Running out of time for 4 rounds of voodoo complex and 2 min of mary. Music: The Roadhouse Soundtrack MARY: ANNOUNCEMENTS: Post at Swole. Q at Swole. COT:

A “slo” run at Chubby Hubby

DATE: 2023-05-01 AO: Chubby-Hubby Q: baracus PAX: Orange Whip, stonecold, Full House, baracus, Rhapsody FNGs: None COUNT: 5 WARMUP: none THE THANG: Orange Whip committed for a slower run, but when he, Rhapsody and Full House are running behind Stone Cold and YHC the whole group moves faster. Nice crisp morning for a run though. MARY:none ANNOUNCEMENTS: Pray for Hammer COT: Rhapsody

Muddy way to start the day

DATE: 2023-05-01 AO: Blakovery Q: retread PAX: bratwurst, frasier, hairball, Kielbasa, Polly FNGs: None COUNT: 6 Six Blakoverians arose from their slumber on the first of May to conquer puddles, mud, and uneven, broken, and missing sidewalks on the Cady Lake route. It was good practice for WTF this Saturday!

Not even a drop…

DATE: 2023-04-30 AO: Soccer Q: Orange Whip PAX: National Treasure, jrr_tolkien, f3-simba, Christmas, Mr Brady, BobbyFischer, Rolodex, Orange Whip, Pepe, Mile High, Kellen FNGs: None COUNT: 11 6v5 and I overheard Bobby Fisher say “wow this was more fun that I thought it would be”
A couple of good games and not one drop hit my head.
Pepe and Brady saved the day by not making us play 4v5..
Rolodex wanted this morning back…juuuust a bit outside for the baller who usually is good for several goals. Don’t worry pal, somehow God game me a few ounces of your accuracy this morning and I got a few in your honor.
National Treasure almost got his famous corner header in…again
Kellen was amazing on D again…
Christmas blocked a goal with his massive badunka-donk. Someone called it his sphincter
Tolkien started talking a lot of smack to Pepe…Metro-style crap…he followed it up with an impressive goal…
We all talked Mile High crap today…he could prob beat the s#% out of all of us but it was fun for one day when he was seemingly in a good mood.
First game 7-5, second game 3-2 (as I walked off the field giving up a goal), not sure on the last game
If you missed it…you missed it, great morning!!! ⚽️ = 🎉 🤩

Kettlebell Sitta (named by MiteyMite)

DATE: 2023-04-29 AO: Olympus Q: Pelosi PAX: MARTA, voodoo, The Worm, Krzyzewski, high_tide, mighty_mite, ickey_shuffle FNGs: None COUNT: 8 Kind of a crusher today, multiple PAX riding that line of dizzy. Mix of snatches, Flipper complex and no let up. Big May ahead so taking up the tempo. Biggest hit of the day – Precious by The Pretenders. WARMUP: Body squats and flailing THE THANG: Followed some Flipper suggestion but Flipper please rename Humane to Inhumane. Added in some Snatches then Inhumane complex, 4 deep clean and press ladder then basically abused any muscle group that wasn’t toast. Farmers carry with lawnmowers, sumos with merkins (which I mispronounce) and finally free for all with Rocksters. MARY: We don’t do Mary ANNOUNCEMENTS: Snatch test of freedom 5/20. Brewruck 5/27 – go to channel to sign up. Gear purchase is open with new logo including a kb/man purse. COT: With the Rock

Father Abraham’s soccer game

DATE: 2023-04-29 AO: Davinci Q: OMNICRON PAX: Eleanor, C3P0, soft_pretzel, Kaboom, midriff FNGs: None COUNT: 6 Father Abrahams warmup with arm rotations and side straddle hops.
Mosey to polo ridge … stopping for
Merkin, mike Tyson , mountain jumper . Followed by tree hoppers . X3
Modified squat hoppers on Tom short .
Numbers passing game warmup.
Split for 3 a side 7.5 minutes each way soccer game .
Midriff lead the way back through the swamp.
Cot: Waxhaw trail fest on the 6th Midriff doing 5k May every day, watch for a spreadsheet .

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