SlackBlast – Page 275 – F3 South Charlotte

Parking Deck Mayhem

DATE: 2023-04-25 AO: Bagpipe Q: lex_luthor PAX: Eleanor, Olaf, Bizkit, Rousey, Spitball, Tardi Gras, Pilgrim FNGs: None COUNT: 8 WARMUP: light warmup at the Mellow Mushroom THE THANG: broke the workout into two separate sections with the first being a clover leaf with exercises – including: bunny hop sprawls, decline merkins, bicycle and rows. The second part of the workout had us moving up the deck with a mosey / sprint and exercises at each turn. MARY: NA ANNOUNCEMENTS: prayer requests for sister of Midriff and Bottlecap’s Dad and brother COT: Swift – 9 yr – anniversary. Isaiah 40-31 but they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.

Last year of single digits at Swift!

DATE: 2023-04-25 AO: Swift Q: bratwurst PAX: bunker, das_boot, Chopper, midriff, citgo, Hippie, kirby, retread, flipper, voodoo FNGs: None COUNT: 11 WARMUP: 10min of jogging over to the Johnston Rd bridge. Then about 5min of dynamic exercises along the bridge where there is almost 200 meters length of wide & protected (with a traffic barrier) bike/pedestrian lane and relatively flat. Very well lit and had few cars.
THE THANG: Mile Prep Week 4, Workout 1: 200m @ 10k pace, 200m @ 5k pace, 200m @ goal mi pace, 200m @ goal mi pace, w/60-sec recovery after each interval. Repeat 5 times.
While this was a near repeat of 3 weeks ago, it added an extra 200m into the set and 1k total of more running at the 1-mile goal pace. Definitely harder than the last time with having to put forth a big effort after Round 3.
All of the PAX pushed hard today, and hopefully, most were sensible, for 200m is relatively short and easy to overcook when you need to do the 10k (effort 7.5/10) and 5k (effort 8/10). Save it for the 1-mile goal pace (effort 9/10).
Everyone seemed to fall into a pair/trio but @Chopper. But that didn’t hold him back from pushing it and those last few 200s he had that sprinter form! Looked amazing for a double RESPECT!
While we missed some regulars like Wolverine, we had Kotters for Flipper and Voodoo. Citgo never missed a beat and pushed his group. Hippie found a watch in his closet, but TBD if it had hands or digital numbers. Midriff, Retread, and Das Boot looked like they cruised through this one, but there was some sweat and steam on this cool morning.
Will be thinking about Bunker this weekend on the big race he’s tapering for!
Heal up Kirby and take your time to get back. According to COT, we can only be truly filled with strength when we trust in the Lord to renew our strength.
ANNOUNCEMENTS: Today is the 9th anniversary of the Swift workout in Ballantyne. What started as a migrated SIB workout from Metro, Swift has continually filled me and pushed me because of the guys that Q, those that show up, and the community you all have helped to build that’s led to other run-specific workouts like Chicken Run, Marvin Miles, “rogue” Tigerballs and Bradshaws, Mountain Runs, Pursuit, etc. And the events that you all join with brothers to do. Please continue to invite others, step up to Q, expand to new places, and keep this going.
COT: Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the whole earth. He never becomes faint or weary; there is no limit to his understanding. He gives strength to the faint and strengthens the powerless. Youths may become faint and weary, and young men stumble and fall, but those who trust in the Lord will renew their strength; they will soar on wings like eagles; they will run and not become weary, they will walk and not faint. Isaiah 40:28‭-‬31 CSB
bible.com/bible/1713/isa.40.28-31.CSB

Ph-EMOM-enal

DATE: 2023-04-25 AO: Skunk-Works Q: baracus PAX: Slumdog, Mountain Momma, ChickenWing, Smokey, stonecold, baracus FNGs: None COUNT: 6 WARMUP: Lap around the parking lot. Then some swings, halos, round-the-world, figure eight, merkins, MCs
THE THANG: 3 eight minute EMOM rounds
EMOM 1 – odd minute: 8 good morning squat thruster complex – even minute: 8 sit-up Russian Twist overhead press complex
Suicide to parking lot islands and top of hill
EMOM 2 – odd minute: 25 KB swings – even minute: 12 renegade rows each arm
Suicide to parking lot islands and top of hill
EMOM 3 – odd minute: 8 clean & press / snatch complex (right arm) – even minute: 8 clean & press / snatch complex (left arm)
MARY: nope
ANNOUNCEMENTS: new logo, t-Shirt order
COT: Smokey

Beyoncé Knowles

DATE: 2023-04-25 AO: Fast-Twitch Q: Cheese Curd PAX: ductwork, geraldo, Astro (Kyle Kirchhoff), Runstopper, hopper, Alf, turkey_leg, purple_haze, wildturkey, jrr_tolkien FNGs: None COUNT: 11 WARMUP: 2 mile run to The Knowles THE THANG: run to the top of the lovely lady lumps -10 merkins / 10 squats at either end MARY: who’s Mary ANNOUNCEMENTS: new shirt order opening up, KOTH, WTF, Golf and Cmas Party COT: thanks for allowing me to lead at this site about every 2 years!

4/24 Chubby Hubby

DATE: 2023-04-24 AO: Chubby-Hubby Q: baracus PAX: funky_cold, Orange Whip, geraldo, ductwork, Mr Brady, baracus, Rhapsody FNGs: None COUNT: 7
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

bats, dmv, hooligans

DATE: 2023-04-24 AO: Firestarter Q: wingman PAX: Taco_Stand, SweetWater, das_boot, Dooley, wingman, midriff, Chopper FNGs: None COUNT: 7 5 for firestarter and 2fer MASH WARMUP: Mosey to 131 main for spread of usual warmup excercises. 20 SSH 15 IW 15 Windmill 15 somethings THE THANG: Mosey up the hill towards @Kirby playground. Stop along the way at a few lights for 10 Squats, 10 merkins, 10 Squats
At the playground some how divide into 2s. 10 Pullups Dips Merkins 10 pullups is the timer, rotate thru stations. 3 Sets.
Mosey back the charter school and find some rocks. Everyone took the ‘lifting rock’ call out serious. So we had to rotate. 10 Curls 10 Overhead presses 10 Tricep Extensions 10 Bent-over rows 10 Squats 10-10-10 Curls. Rotate b/n each excercise.
Mosey back down hill stopping at same lights with same excercises.
Over to the wall by the acupuncture palace. 20 Get-Ups on the wall. #smoker.
Bear Crawl to acupuncture. lunge-walk to the stop sign.
Suicides in the lot. run out, backward-run back.
Yoga Center. 10 Finger-tip Pull-ups or bar pullups. Over the staircases. Repeat.
wall squat with 100 Raises. #wingman-classic.
MARY: 20 Dolly 20 Rosalitas
ANNOUNCEMENTS: Lots of chatter today about how bad DMV is these days. Ask @wingman for details how to best deal with it if you need to visit soon. Bats in AK led to two days at home for students. Don’t believe everything you read on next-door. (who woulda thought). Reports of unruly kids were completely false.
WTF – should be some OPs to get a few runs in before the event. Waxhaw and otherwise
MASH is instrumental in our mental health and well-being as we recover from various ailments or just might be the thing to get your buddy or neighbor out. Tuesdays and Thursdays MASHers can be found. See slack the night before for details.
COT: Thankful the opportunity to lead. Thankful for our health. Thankful for the ability to be outside in the morning with our brothers and clear our minds and set clear intention for the day.

Blakovery 4.24

DATE: 2023-04-24 AO: Blakovery Q: retread PAX: bratwurst, hairball, Kielbasa, Polly, tuck FNGs: None COUNT: 6 Tour of Providence Country Club. Quiet and pleasant route. Congratulations to Frasier and Dosey Doe for exceptional performances in the London Marathon. Good luck to Tuck on his adventures in AZ and UT.

When Bells are Only a Part

DATE: 2023-04-24 AO: Swole Q: flipper, flipper PAX: voodoo, flipper, ickey_shuffle, mighty_mite, wildturkey FNGs: None COUNT: 5 WARMUP: Imperial Walker, prying squat THE THANG:
Spreadsheet stuff including heavy bells, EMOM bags, swings and Porpoise Complex
MARY: Boat Canoe ANNOUNCEMENTS: WTF, BrewRuck, T-Shirt order, spread the word about stolen Speed For Need chariots COT: YHC took us out

Pump the jams

DATE: 2023-04-23 AO: Soccer Q: Orange Whip PAX: Scratch and Win, f3-simba, Level10, Renato Zamudio, Mr Brady, Christmas, Rolodex, National Treasure, Patrick Adkisson, jrr_tolkien, Phil Britto, Orange Whip, Crystal, Adam, Kellen FNGs: None COUNT: 15 Music was back on and added a nice level of fun. 4-0 win in first game led by Christmas and Rolodex goals. Game 2 was 3-3 when I left and included 2 goals by Simba, a nice shot by Scratch and a crazy header by National Treasure.
Site FNG Honey Bun (Patrick) was limping off the field trying to figure out how he got so sore in an hour…gotta keep coming out to break that code.
About the best weather you can get.
Let’s try to get a 7:15 start from now on…get there at 7 or 5 mins before.
Great morning boys.

At the end of the rainbow…there’s more rain, apparently

DATE: 2023-04-22 AO: Olympus Q: Krzyzewski PAX: Pelosi, Emoji, The Worm, mighty_mite, flipper, Toto FNGs: None COUNT: 7 Like weary Italian plumbers strapping into rickety go-karts on Rainbow Road, the pax took to the final week & tab of JD’s colorful spreadsheet with confidence and slight loathing. However, like all good things, this one had to come to an end. After the Worm crushed some quick meteorological calculations to assess the probability of a mid-workout downpour, we settled on roulette style odds and the pax fearlessly put it all on black. We managed to get in the better part of half the workout, when the Worm’s predictions came true and the brief, but intense showers ensued. Deftly taking action, we hurried to the hotbox to round out the workout and put this one in the books. Solid pump all around and good preparation for the upcoming snatch test in May. Let’s get into the recap. WARMUP: 10x swings, prying squats, 10x swings, arm circles, 10x swings THE THANG: (#1) 15min Thruster EMOM – 2x e/s with heavy KB (#2) 8min Row Ladder / Lying Pullover EMOM – 3/2/1 single ladder row e/s and 5x lying KB pullovers each minute (#3) Double Rack Tension Hold – cut short by Mother Nature but got in 3-4 minutes or so (#4) Somersault Squat – regroup in the hotbox for 20x each set for 2 sets (#5) Snatch Test Prep – 6x e/s for 5 sets (#6) Hateful End Complex – one set of clean press then 5x lunges (e/s) with a rack hold, 10 merkins, and 8 goblet squats MARY: Ran out of time, but did 10 slingshots (aka around the worlds) each direction ANNOUNCEMENTS: Waxhaw Trail Fest (5/6) Snatch Test (5/20) Brewruck (5/27) COT: YHC took us out just as the rain abated.

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