SlackBlast – Page 276 – F3 South Charlotte

Three Amigos

DATE: 2023-04-21 AO: Kevlar Q: Orange Whip PAX: poptart, ChickenWing, Orange Whip FNGs: None COUNT: 3 Lots of chatter about parenting, to catch a predator and more.
We worked out too.

DATE: 2023-04-21 AO: Centurion Q: lex_luthor PAX: Snuka, Karen, Pilgrim, Emoji, Rousey, snowflake FNGs: None COUNT: 7 WARMUP: SSH, followed by random stretches that Lex needed THE THANG: brought out the white board again (2 days running) for 10 exercises with 60 sec on and 5 sec between exercises After round 1 we jogged around the parking lot and gawked at a few cars that were just sitting idling in the parking lot but no one dared get close to actually see what they were doing in the car Back to round 2 where we shortened to 45 sec on and 5 sec rest – also followed by a lap and more gawking 3rd and final round was also 45 sec on and 5 sec rest. There was a 30 sec option put out there but the “tribe” selected 45 sec option. Believe that there was some concern that we would have been punished if we chose the shorter option. MARY: none ANNOUNCEMENTS: Q school at DaVinci (6-30 on Saturday). Look to sign up new pax in slack the same day that they come out and ideally type their email in right at the workout. COT: Good work by all this AM.

4 Mile Creek

DATE: 2023-04-21 AO: Mountain-Goat Q: slim_fast PAX: fleetwood, gullah, jello, kilowatt, lois, Mayflower, retread, Rusty Michael, sledge, Spammer, the_mouth, wildturkey, drano, strange_brew FNGs: None COUNT: 15 WARMUP: Head to corner of Raintree and Rounding Run. Stretch, receive instructions. THE THANG: Four Mile Creek challenge: run as far as you can for 17 minutes, turn around and do the same in the opposite direction. Good mileage, plenty of hills, good company. COT: KW took us out In prayer.

Gone in 60 seconds

DATE: 2023-04-20 AO: Shield Q: lex_luthor PAX: ToeJam, Bizkit FNGs: None COUNT: 3 WARMUP: quick jog around the AO followed by some random mix of stretches that primarily benefitted Lex Luthor THE THANG: total of 10 bodyweight exercises that included: bunny hop sprawls, squat jumps, one armed burpees time was 60 seconds on and 5 seconds rest after the first round we did another lap of the complex continued to do a second round and then a third round before calling it quits MARY: none ANNOUNCEMENTS: hope that the boys of The Shield rehab from their various IR items COT:

Stoners Paradise

DATE: 2023-04-20 AO: Hydra Q: hoover PAX: jet_fuel, deep_dish, puddin_pop, spackles, Queen, Emoji, Mr. Magoo, Mikeoelz, Erin Brokavich, Foghorn, Daffy, others I can’t recall FNGs: None COUNT: 14
WARMUP: run to the other parking lot, do warmup stuff THE THANG: a 420 themed workout. 4 corners with 5 reps of merkins/squats/lunges/heels to heaven, 4 rounds of wall sits w/20 air presses each, across to the church for sevens and a jog back to the launch MARY: lots of that today ANNOUNCEMENTS: BrewRuck and new logo coming soon COT: Spackler had the takeout

Tempo and Taper

DATE: 2023-04-20 AO: -Devils-Turn Q: flipper PAX: midriff, Gold Digger, Dosey Doe, Chopper, Wolverine, purell, bunker, turkey_leg, Polly, frasier, flipper, Astro (Kyle Kirchhoff), retread, Fudd FNGs: None COUNT: 14 It was dark, we ran, the end.
Wishing good luck to Frasier and DoseyDoe as they head to London for a quick 26.2.
Kotters to Purell who hasn’t been to DT since 2018… ok fine, 2022.
Good to see everyone out there, and running the same route for the most part. On a personal note, it’s nice to be back in the saddle and doing work after a long stint on IR.
See y’all next week, same DT time, same DT channel

4/20 Workout

DATE: 2023-04-20 AO: Nightmare-On-Elm Q: Cheese Curd PAX: sledge, wildturkey, kirby FNGs: None COUNT: 4 WARMUP: Warm up- light Jog- IW, runners stretch, SSH, Pot (potato) pickers
THE THANG: Puff Puff Pass Scout Run- sprint 10-15 seconds and run back to line
4/20- 2 exercises at each end and a run in the middle- should have be 20 total runs (5 rounds per set) had to cut it short due to time.
1) Squats and LBC / Diamond merkin and body saw 2) Monkey humper and Box cutter / dive bomb merkin and Plank Jacks 3) Bulgarian single leg squat and dips / Russian twist and donkey kicks- only 1 round
Didn’t get to- 4) Step up or jump up and Spider-Man / wide arm merkins and windshield wiper
I wannna get high so high -2 trips up the hill by the theater sign. 1 burpee at the bottom add on with each trip – only 2 trips
MARY: during the workout
ANNOUNCEMENTS: King of the Hills, WTF, BeerRuck
COT: Few guys banged up out there, speedy recovery to all. Reach out to a brother you don’t see or have not seen lately – Wild Turkey had a interesting rag on his head, celebratory I am sure. – Turkey also confirmed I had too many rounds built in. This is the guy who also said, stick to the workout…and we did. Mumble chatter doesn’t work when it’s just 2 of us – We almost lost Sledge on the scout run. May have pulled a hammy on the 1st sprint – Runny a little slow but Sledge put the work in – Kirby came out looking to get some walking miles on but his other Mash unit was nowhere – Kirby got some stretching and gentle walking miles – we all expected to see Rousey this am. Not savage enough – todays plan was more aggressive than it appeared on paper. I honestly thought we’d blow through this one..left a few exercises on the table for next time – Thanks WT for the opportunity to lead
Smoke’em if you got’em

Best Mile – Week 4, Workout 1

DATE: 2023-04-19 AO: Swift Q: Chopper PAX: Wolverine, midriff, Hippie, retread, jrr_tolkien, Citgo, Gold Digger, Frasier, Dosey Doe FNGs: None COUNT: 10 6 PAX for 9x1min hills on Ben Nevis. Recover back down to the bottom.
4 PAX for intervals on the Bull Ring. Tapering for the London Marathon on Sun, 4/23.

I like this new game

DATE: 2023-04-19 AO: Meaad Q: mighty_mite PAX: voodoo, high_tide, The Worm, Soul Glo, Unplugged FNGs: None COUNT: 6
WARMUP: iw x 15 windmill x10 arm circles backward and forward THE THANG: 10 min emom of 8 double swings. alternate between inside and outside legs 4 rounds(should have been 5) of leg lava 20 tricep ext 50 swings 20 tricep extension
The game was for me to play the spotify of bands I saw live in college. When a pax identifies the band, we can move onto the next band. If the band is can’t be identified, the pax are exposed to more and more of their catalogue, giving them an education on a “new” band.
The bands: Faith No More Sevendust(this gave them trouble) The Black Crowes MARY: ANNOUNCEMENTS: wtf may 6 Brewruck may 27 new spreasheet starting at swole next week COT:

Savages? I thought you’ve been saying “cabbages”

DATE: 2023-04-19 AO: Sacs Q: sledge PAX: Cheese Curd, lex_luthor, wildturkey, Rousey, Lafleur, Emoji, fire_hazard, ToeJam, Happy Little Trees FNGs: None COUNT: 10 The electorate voted against distance so we didn’t go far.
WARMUP: Lap around the parking lot
THE THANG: First circuit for time: 10 man makers (slick) 20 deadlifts 10 pull throughs (2 is 1) 30 squats (ruck and sandbag) 10 shoulder press 40 glute bridges (ruck or sandbag) 10 hand-release push ups 50 flutter press (count the kicks) 10 thrusters
We finished in 9:30 took a lap and did the circuit again + 10% (10 -> 11, 20 -> 22, etc.) had to be under time or we had 30 man makers as punishment. This time we finished in 8:37 so we took another lap and did it again. Didn’t add reps past the 10% and finished with a few seconds to spare. Then 2 laps. Then once more through the circuit at base + 20% with a little extra time. Finished in 9:32 then walked it out to COT.
MARY: Nope
ANNOUNCEMENTS: King of The Hills, Waxhaw Trail Fest, BrewRuck
COT: Thanks all around

Author Archive SlackBlast

Three Amigos

Part Deux