SlackBlast – Page 275 – F3 South Charlotte

Ranger workout

Date: 2023-08-02 AO: sacs Q: Cheese Curd PAX: Emoji, Focker, wildturkey, Cheese Curd FNGs: None COUNT: 4 WARMUP: Grab your sandbag and ruck – 1 mile (buy in) to the Raintree fields
THE THANG: 73 ruck and sand bag squats Then 2 full rounds of each exercise x18 each w/sandbag – clean – Sit ups – forward throws – burpee deadlifts -walking lunges – shoulder to shoulder press
MARY: 18 flutters before we headed back to launch
1 mile walk back (cash out)
DONE
ANNOUNCEMENTS: short and sweet today COT: -great day for a walk, really amazing weather -Several of the pax complained of things going numb. Focker’s elbow,m, my right arm. Why do we do this?? – emoji still comes to each workout with a great attitude. Hard to hate him for it, but I am building a case – Turkey is putting miles in and is gonna smoke that Midrift 5k mania -Surprised to see Focker show up and he had a new weight plate. When does the ruck deliver? – Lots of hard work today, great push
Thanks for allowing me to go into the archives for this week one. Not sure if it was better or worse, but we are better for it.

What do you call that exercise?

Date: 2023-08-01 AO: bagpipe Q: lex_luthor PAX: madison, Eleanor, Olaf, Carny, wingman, Spitball, Lawfawnduh, Nair, Blackbeard, kirby, Rousey, madame_tussauds, picasso FNGs: None COUNT: 14 WARMUP: ran to the parking deck basement and did a light warmup THE THANG: at each level of the parking deck – 5 balls to wall with a jump / 10 heels up squats / 50 lateral or forward/back line jumps after reaching the top did the following on the decent 5 merkins / 10 big boy situps / jog forward for one half of the leg and backwards for the other half of the leg finally – indian run down the remainder of the deck MARY: ANNOUNCEMENTS: COT:

Bad substitute for Gold

Date: 2023-08-01 AO: swift Q: bratwurst PAX: soft_pretzel, wildturkey, citgo, midriff, fahvra, Gravy, QuikTrip FNGs: None COUNT: 8 WARMUP: head down towards Rushmore and run the proposed loop in reverse. 5min of dynamic exercises.
THE THANG: 3min at 10k pace (or about 7.5/10 effort-wise), 90sec to recover the Six. Repeato for a total of 8 rounds.
Route was from Rushmore @ Harney, Left after the 2nd building, Left at the Power lines, quick Right on Rushmore, Right on Harney and U-turn back to start.
Fahvra did not ever stop running hard and apparently Citgo helped him push the pace. Soft Pretzel said he felt “great” until Lap 1, Midriff came on strong at the end, we were always chasing Wild Turkey no matter what, Quiktrip and Gravy (both Swift FNGs) did an amazing job to join a 1 hour running workout and finish it!
ANNOUNCEMENTS: Midriff’s Ultra 5k on October 14th. Preblast = f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/
COT: With the brothers of Bagpipe.

Flipper and Voodoo have ‘Dangerous Charms’

Date: 2023-07-31 AO: swole Q: Unplugged PAX: mighty_mite, The Worm FNGs: None COUNT: 3 We did the Pat Flynn spreadsheet mostly 3 x 12. But who cares, it was @mightmight’s last swole post before tying the knot, cruising in Italy, and moving to the Fort.
Since @flipper the new site Q and @voodoo were not absent, the Pax surmised they stayed up late watching Lifetime movies. So to honor @mightymites years of serving SOB/A51 at swole, I give you a Chat GPT produced Lifetime movie plot, starting Flipper and Voodoo. ———– Title: Dangerous Charms
Plot Synopsis:
In the picturesque town of Willowbrook, Emma Collins, a warm-hearted and resilient young woman, finds herself entangled in a web of deception, danger, and dark secrets. As a recent transplant to the close-knit community, Emma is trying to rebuild her life after a painful divorce. She starts a charming little bookstore called “Whimsy Pages” that quickly becomes a beloved local gem.
Unbeknownst to Emma, two mysterious newcomers have set their sights on her and her thriving business. Flipper, a suave and charming con artist with a gift for manipulating others, arrives in town posing as a friendly entrepreneur. He soon establishes himself as a successful businessman and crafts a façade of generosity and charm that quickly wins over the townspeople, including Emma.
However, Voodoo, a brooding and enigmatic figure, lurks in the shadows. With a checkered past and a knack for exploiting people’s fears, he becomes Flipper’s unlikely partner in crime. Together, they concoct a scheme to take control of “Whimsy Pages” and exploit Emma’s vulnerabilities for their sinister gains.
Emma’s life takes an unexpected turn when she crosses paths with Lucas, a determined and caring journalist who suspects something is amiss with the charming duo. As their paths intertwine, Lucas becomes both Emma’s ally and romantic interest. Together, they begin to unravel the truth behind Flipper and Voodoo’s sinister intentions.
As the tension rises, Emma finds herself torn between her growing feelings for Lucas and her vulnerability to Flipper’s manipulative charm. She must summon her inner strength and resilience to protect her bookstore, her newfound friendships in the community, and most importantly, herself.
As the malevolent duo’s true identities and dark pasts come to light, a thrilling climax ensues. Emma and Lucas must race against time to expose the villains’ true nature and save Willowbrook from their wicked grip. The story culminates in a heart-stopping confrontation, where secrets are exposed, and justice prevails.
“Dangerous Charms” is a gripping and emotionally charged Lifetime movie that showcases the strength of the human spirit in the face of deception and the power of love to conquer evil. It’s a tale of redemption, resilience, and the unbreakable bonds that form in the unlikeliest of circumstances.

HipHop and Walk Work

Date: 2023-07-31 AO: _sob Q: wildturkey PAX: Rudy, Point Break, one star, kirby, Eleanor, Franky, Lawfawnduh, C3P0 FNGs: None COUNT: 9
WARMUP: All the Jacks THE THANG: Catch Me If You Can Wall Circuit x 2 Plank Indian Run MARY: Pushup/Situp ladder down from 10 ANNOUNCEMENTS: Support Himecoming 5k. Talk to @c3po about his robot club COT: Find your purpose. Lean into leadership

Cady Lady

Date: 2023-07-31 AO: blakovery Q: retread PAX: gumbo, retread, bunker, wingman, Kielbasa FNGs: None COUNT: 5 Cady Lake CCW. cooler temps. still sweating.
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Up and Down

Date: 2023-07-31 AO: chubby-hubby Q: Cheese Curd PAX: turkey_leg, Spammer, Full House, sledge, Cheese Curd, Orange Whip, hoover, Mr Brady, Watchita FNGs: None COUNT: 9 WARMUP: 5:15 crew ran to horsey (7) / 5:30 crew ran the flats (2) THE THANG: Horsey crew ran from the manhole 🕳️ at the bottom to Yucc manhole 🕳️ and back- repeats. OW for the mileage (+6) for win and the extra lap on the first trip. / Chubby hubby crew went for 5 miles total. MARY: no time for that ANNOUNCEMENTS: nope COT: Thanks for OW for taking us out.

Spider-Frog-Crawl Lets Go

Date: 2023-07-29 AO: davinci Q: C3P0 PAX: kirby, Palmolive, soft_pretzel, Franky, Sabertooth, DiVito FNGs: 1 DiVito COUNT: 7 Starting work early on Friday I thought I should play some music in the background. Pulling up my play list, I quickly fell down a rabbit hole of songs I haven’t heard in years, and decided to add some musical motivation to my DaVince Q. WARMUP:. Mosey to the cinder blocks by Target (that was further than expected). Play list started light with Smithereens & Metallica. Circle up and 4 minute of Faith No More increasing the intensity while we SSH, IW, LSS, Merkins, and some stretching THE THANG: In F3 we don’t run backwards enough, and we don’t run with cinderblocks enough either (for good reason?), so we grabbed 1 cinderblock for a Backwards Indian Run. The PAX with the block is in the back, he does 1 blockee, then runs with block (not backwards) to catch up to the backwards running PAX. Hand the block to the bloke in the back, and sprint to the front. Simple enough, right? Fortunately, that only lasted for 4 minutes, but was intense, so Slipknot supported in the background. The next song (also 4 minutes) was a blissful B-52s instrumental that we enjoyed on our six, doing pretzel crunches, box cutters & heals to heaven. Resume our commute with regular Indian Run, we continued up the road & really spread out. This just got messy with the different speeds and abilities. Helmut & Soil (mid-90s pounding metal) got us to the playground where we split into 3 groups, for a 3 piece circuit: 1. run lap; 2. incline rows on the swings; 3. pull-up/negative pull-up & jump squat. More intensity supported by Static-X & Metallica. The laps took longer than expected (tired PAX?) so we only did one circuit. Line-up for 2.5 minutes of Spider-Frog-Crawl, which starts in a plank, do left-right spider man move, feet hop forward up to hands (like you’re doing a burpee), then from that frog position, bear crawl-style with your hands back to a plank. Rinse and repeat: Spider-Frog-Crawl & when you need a break do a burpee ;). They were as fun as expected and appropriate for some more Slipknot-level anger to push through. Easy walk to the edge of playground for round 2 of abs (pretzel crunch, h2h, box cutters) with Silver Chair supporting. Another poorly executed Indian Run trading the block we made it all the way with only a brief pause to let the six catch up (smoother Nero and B52s). Drop off cinder block and start lunge walking back to Faith No More, and then easy mosey with Linkin Park playing “No More Sorrow” MARY: LBCs to the end to “Turn the Page” (Metallica’s version of Bob Segar’s version). ANNOUNCEMENTS: 24-hours of booty, Waxhaw’s 4 Year Anniversary on Labor Day September 4th (mark your calendars it’ll be a multi-region Mega-convergence). Also, Robotics Workshop hosted by YHC coming in mid-August to introduce dads (moms too) to a robotics program that you may want your kids to join, details to come as I figure them out. COT:. Welcome to our FNG DiVito, brought out by @Franky. He’s committed to come next week too

I do wish we could workout longer, but I’m having an old friend for dinner.

Date: 2023-07-29 AO: olympus Q: Krzyzewski PAX: voodoo, The Worm, mighty_mite, high_tide, Horsehead, tigerrag FNGs: None COUNT: 7 Armed with a tiresome cooking theme, YHC came out slinging kettlebell dishes and the pax came hungry. Due to an imminent road trip this weekend, YHC is going to keep this write-up pithy. Overall, strong pump today loosely based on Mr. Flynn’s directives. Good to have Horsehead and tigerrag join us in addition to the usual salty dogs. As the kids say, Bone Apple Tea. WARMUP: Amuse-bouche – 10x high pulls, prying squats, 1-handed swings (5x e/s), synovial circles, and halos (5x e/s) THE THANG: (1) Primi – Squats 3 Ways: Heavy swings (15x), squats (12x), slingshots (5x e/s); 3 sets varying the squats each set with goblets, single arm overhead, and rack squats (2) Secondi – Panini Press: Heavy cleans to press (3x e/s), 6min EMOM (3) Super-Size Merkins: 2 sets of max reps of merkins (4) “6 for $5” Combo Meal: 6x lawnmowers, 4x snatches, 5x high pulls (6 sets, alternating arms each set) (5) Palate Cleanser Carries/Holds – suitcase down; water back (2 sets alternating arms); 60 sec double hold (20 sec waiter / 20 sec racks / 20 sec farmer) (6) Mignardise: 3x swings, 2x cleans, 1x press (6 sets alternating arms each set with 45 sec rest between sets) (7) Dolce – “Complex” Complex: Voodoo complex (2x), Cowboy complex (2x), and High Tide complex (2x) MARY: Brief set of slingshots (10x each way) ANNOUNCEMENTS: – Midriff is doing a thing that sounds painful: f3southcharlotte.com/2023/07/28/the-homecoming-ultra-5k-preblast/ – Big congrats to Mighty Mite on his forthcoming wedding next weekend and imminent house move. Enjoy and hope to see you in a few weeks – Good, but sobering reminder from Runstopper that a lot of our brothers are out there suffering silently. Don’t let each other suffer alone – reach out for a cup of coffee, invite pax we haven’t seen in awhile back for a workout. Thoreau was painfully right that most men lead lives of quiet desperation, but it doesn’t have to be that way…let’s lead the way COT: Joined Lex Luthor and the gents of The Rock to take us out in the COT

why is only one side of the field wet?

Date: 2023-07-28 AO: joust Q: hoover PAX: header, geraldo, Focker FNGs: None COUNT: 4
WARMUP: complain about the oprresive humidity THE THANG: yog to the turf field without lights. I’d say warmup but we were already sweating. 4 corners, merkins/dry docks/H2H/flutter. interestingly enough, only one side of the field was damp with dew. triple knickel across the field w/squats and WW2 situps. yog to the field heckle the dog-toy chasers. people’s chair/plank/people’s chair, 7s w/squats and dips, down to the track for a lap with a stop at each corner for a small merkin-fest. long way back to launch. MARY: we did some. ANNOUNCEMENTS: none COT: Smokey took us out.

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