SlackBlast – Page 274 – F3 South Charlotte

Airborne at Stonehenge: Leap Towards Your Varsity Dreams!

DATE: 2023-04-29 AO: Stonehenge Q: tagalong PAX: Spitball, Carny, ToeJam, Rousey, Dooley, Rehab FNGs: None COUNT: 7 On a crisp and clear morning, 7 high-flying PAX gathered at Stonehenge for a Q by yours truly, Tagalong, with one mission in mind: to increase our vertical jumps and get one step closer to dunking like the high school varsity stars we always dreamed of becoming. With a mix of classic F3 workouts and targeted jump training, the PAX were ready to soar to new heights.
WARMUP: See attachment THE THANG: MARY: ANNOUNCEMENTS: COT: We went around the circle and shared one thing that we are thankful for / looking forward to this weekend… good stuff all around.
It was an honor to lead these high-flying PAX this morning. Thanks to everyone who came out and gave it their all! Keep pushing for those dreams, and I’ll see you in the gloom.

Delicate Flowers

DATE: 2023-04-28 AO: -Brave Q: Cheese Curd PAX: Taco_Stand, Olaf, fire_hazard, midriff FNGs: None COUNT: 5 WARMUP: Run to the shortest and closest parking deck- IW and SSH
Clearly not long enough as I was still foggy and tired
THE THANG: 1 team of 2 and 3 some.. Try it, you’ll like it
Partner 1 goes up the ramp / partner 2 and 3 goes up and down and back up the stairs- perform Partner exercise and then go back the way you came. Then do 2 exercises as a group and swap and go again x4
1) partner hand slap merkins x15/ squats x40 at the bottom 2) parter merkins x10 / 40 may humpers 3) partner squats/ merkins x10 per / 20 merkins 4) Partner sit ups x15 / dive bomb merkins x 29
Group exercises 1)Bulgarian single leg squats/ dips x 20 per 2) box cutter / boat canoe x 20 per 3) Decline merkin / Donkey kicks 20 per 4) incline merkins / step ups / 20 per
Next 4 round- 20 merkin variations at bottom run up 1 deck/ 10 monkey humpers/ back peddle down 1) Diamond 2) wide 3) standard 4) dive bomb Some did another set of standard
Scout run to the top of the deck and back down
Run up and down the stairs x2
MARY: mixed in some random sets
ANNOUNCEMENTS: WTF / KOTH
COT: thanks for the opportunity to lead -with the heavy rain, this was always plan B, we would have run a lot more outside of the deck – thanks for hanging with me on the slow start…sleepy – good push men

Reigning in the Rain

DATE: 2023-04-28 AO: Centurion Q: wildturkey PAX: snowflake, Rawhide, Point Break, Bullystick FNGs: None COUNT: 5
WARMUP: SSH IW Squats American push ups mt climbers plank jacks THE THANG: BITCH – burpees, inch worms, toe tap crunch, chippy cross and hand release mericans.
stairs vs ramps x 2 Wall work MARY: freddy mercury dolly flutter back scratcher pretzel crunch ANNOUNCEMENTS: prayers for students during exams
COT: Be nice.

Who are these people?

DATE: 2023-04-27 AO: Nightmare-On-Elm Q: wildturkey PAX: Sally, Eleanor, teddyf3, Tardi Gras, kevin odell, Hawkeye, Redworm FNGs: None COUNT: 8
WARMUP: Side-straddle hops x 15 Imperial Walkers x 10 Squats x 10 American push-ups x 10 IC Mountain climbers x 10 Plank jacks x 10 THE THANG: Cards & Dice Picked up a fitness deck w 100 exercises. Some pretty vanilla and some crazy moves Each pax rolled dice and number equals number of cards. Doubles would require a lap to start Everyone got a chance to roll and lead. Thanks to everyone for being a good sport. MARY: Sprinkled throughout ANNOUNCEMENTS: WTF COT: Eat vegetables and get a check-up

Testy Tempo

DATE: 2023-04-20 AO: Sparta Q: madison PAX: Orange Whip, Full House, O Tannenbaum, n/a FNGs: None COUNT: 5 WARMUP: 1.42 mile slow mosey to Christ Covenant pic nic shelter. 10 x Sharon Towers THE THANG: 3 mile tempo run – 1.5 mile out & back followed by 1.42 mile cool down MARY: ANNOUNCEMENTS: COT: Meet with Peak 51. Take out by Smokey

What a big hose you have

DATE: 2023-04-24 AO: Base-Camp Q: madison PAX: Grits, Mr. Magoo, spackles, thunder_road, Floor Slapper, O Tannenbaum FNGs: None COUNT: 7 WARMUP: Mosey towards the (dead) of Strawberry Ln stopping at each speed hump for SSH X 20 IC, IW X 20 IC, Sharon Towers x 10 IC and return LSS X 10 IC & Merkins X 10 IC. Head over to the Teacher’s Lot for pain stations.
THE THANG: 7 Pain Stations were strategically arranged. Each Pax starts at a station and performs listed exercise until the timer returns. Round 1: Station 1 – Fire Hose Pull (timer) – approx 40yds there & back Station 2 – Merkins Station 3 – Heels to Heaven Station 4 – Towel Row Station 5 – Jump Squat Station 6 – Carolina Tri Docks Station 7 – Slam Ball
Round 2 Same stations except replace Towel Row with 2 Handed Swings & Tri Docks with Hurpees.
Round 3 Mix and Match individual stations
Next – line up on curb & lunge walk across lot. Return to start via reverse lunge. Repeato except side lunge across & back
Mosey to wall for air presses – 2 X 50 civiillian count
MARY: LBC x 25 IC
ANNOUNCEMENTS: COT: Thanks Thunder Road

SACS – Attack of Anvil

DATE: 2023-04-26 AO: Sacs Q: wildturkey PAX: Cheese Curd, Rousey, Emoji FNGs: None COUNT: 4
WARMUP: Long walk to Davie Park with various ruck holds THE THANG: 7s on the little hill with OH press/situps 7 on lot w/ bear crawls, rows and swings Mini-murph convergence with Anvil Quick walk back to AO
MARY: Flutter press ANNOUNCEMENTS: KOTH WTF
COT: Prayers for Emoji’s mom and stay in shape!

What? We have to carry stuff

DATE: 2023-04-26 AO: Anvil Q: lex_luthor PAX: lorax, Limee FNGs: None COUNT: 3 WARMUP: none – we just picked up weight and took off THE THANG: welcome to “the murph” No intro this AM. Just met @lorax and @limee in the Calvary parking lot and opened the trunk of the car to discover 2 rucks and a sandbag. We took off toward Davie Park with the boys still asking questions like.. wait, no disclaimer / no warmup / why am I carrying this backpack After close to a mile with the weight we made it to Davie park to find that four other odd balls had beaten to the punch. A west side story brawl then ensued. Not really, but that would have been funny. We then proceeded to hammer out pullups, merkins and squats with the boys from the Sacs workout. Yes, we had a mini convergence. After 15 minutes of work the A team (Anvil team) took off back to the launch. Yes, we had to bring the weight with us. Those bags are too expensive to just leave behind. MARY: None ANNOUNCEMENTS: Discussed getting more proactive with recruiting men to F3 that may be outside our normal circle of men that we interact with. COT: Met with the men of Meathead this AM as we wrapped up the workout.

Same Time, New Sheet

DATE: 2023-04-26 AO: Meaad Q: flipper PAX: voodoo, Soul Glo, turkey_leg, ickey_shuffle, flipper FNGs: None COUNT: 5 WARMUP: we did THE THANG: spreadsheet goodness with bells and bags. Lots of awkward movements today aimed at isolating a muscle group then beating it mercilessly. Some on the fly adaptation required to get it all in, but much fun had by all. MARY: no time for core work, we had weights to lift ANNOUNCEMENTS: WTF, Shirt PreOrder this week, Snatch Test 05/20 at Olympus, BrewRuck 05/27, CheeseCurd looking for ruckers for this weekends KoTH CSAUP. COT: joined by Anvil backpackers for YHC’s takeout.

5 PAX showed up for a 3.2 mile ass-kicker

DATE: 2023-04-26 AO: -Maul Q: Franky PAX: patent_pending, teddyf3, Eleanor, Luke Crabwalker FNGs: None COUNT: 5 WARMUP: Mosey to the parking lot behind the theater. 20 SSHs, 20 Windmills, a bit of dynamic stretching. THE THANG: Mosey to the fountains by Chipotle. 10×10 Incline merkins and running around the building. 10×10 LBCs and running around the building. 20×5 squats and running around the building. Mosey back to behind target. 12 Merkins and going down by 3 at each speed bump. MARY: she didn’t show up. ANNOUNCEMENTS: Waxhaw Trail Fest (WTF) coming up – sign up if you. haven’t already. COT: No prayer requests.

Author Archive SlackBlast