SlackBlast – Page 277 – F3 South Charlotte

A warmup?

DATE: 2023-04-19 AO: Wamrap Q: Kaboom PAX: Astro (Kyle Kirchhoff), mcgee, poptart, DoubleE_F3, Horsehead, Alf, turkey_leg, Kaboom, Orange Whip FNGs: None COUNT: 9 WARMUP: we did one. It was refreshing. THE THANG: WAMRAP circles
Kaboom led his VQ at WAMRAP. Had us a little confused with an actual warmup, but then we got down to business with some loops around the parking deck and several rounds of stairs.
The dead mouse was in the stairwell was a nice touch.

7 vets and a FNG

DATE: 2023-04-18 AO: Skunk-Works Q: Mountain Momma PAX: lois, Schottzie, Spyglass, stonecold, Horsehead, Smokey, DeChampbeau FNGs: 1 DeChampbeau COUNT: 8
WARMUP: the usual THE THANG: 20-10 Tabata, 60 second planks and laps MARY: not much time, just some flutter ANNOUNCEMENTS: none COT: love the Lord and love those around us

You asked for it

DATE: 2023-04-17 AO: Swole Q: voodoo PAX: The Worm, flipper, ickey_shuffle, wildturkey, mighty_mite, voodoo FNGs: None COUNT: 6 WARMUP: SSH x 16 IC Imperial Squat Walker x 10 IC Prying squat x 1
THE THANG:
Voodoo complex (swing, high pull, snatch, clean, squat, press) – 1 rep of each to 5 of each – complete 2 side before moving on to the next
6 merkins – 1 renegade rows per side to 1 Merkin – 6 RRs per side
5 dead stop swings + 5 somersault squats 4 DS swings + 5 somersault squats Etc.
April snatch complex: 2 dead stop snatches to OH squats per side 3 snatches to reverse lunge per side 4 swing + snatch per side 5 snatches per side Repeato for 4 rounds.
Plank until time is up < 1:00 Thanks to Flipper for taking us out in COT. Announcements: WTF - 5/6 Brewruck - 5/27 New program from Flipper - 4/24 (next Monday) Moleskine: It was a glorious morning out at Swole today. The temps were perfect and we had a good crew. With Spring Break over, hopefully numbers will be up across AOs. Since the rainbow spreadsheet we at really compatible with our desires, I told Mighty I would Q and make something up based on some of the earlier complexes in the program. We started with some Voodoo complexes since they hit just about every KB exercise. I was only going to take us to 4 reps, but Wild Turkey asked for 5, so we did 5. We finished with the April snatch complex since Mighty Mite keeps talking about it and “doing it in April.” We did 4 rounds of that because we had time and because I don’t like odd numbers of sets unless it’s 5. 🤷🏻‍♂️ Thanks for coming out this morning, boys. Let’s enjoy these temps while they last!

3.5 miles . . . .

DATE: 2023-04-17 AO: Firestarter Q: Franky PAX: Point Break, Odd Job, SweetWater, Rousey, Dooley, Chopper, kirby FNGs: None COUNT: 8 WARMUP: Mosey to the parking lot by 131 Main restaurant. 20 SSH, 20 Imperial Walkers, 20 hillbillies, 20 superman, 20 LBCs. Mosey around the target, 3 merkins every 3rd light + 3. Mosey to the fountain by shake shack – stoping by street lights and doing +6 mountain climbers at each big stret light – got up to 30. THE THANG: 10 Inclines at the fountain – then run around the other fountain x 5; then 5×10 dips, 5×10 LBSs, and 3×10 supermans. MARY: she was late and never showed up ANNOUNCEMENTS: WTF – registration is still open. COT:

Patriot Day / Marathon Monday

DATE: 2023-04-17 AO: Blakovery Q: bratwurst PAX: bratwurst, Polly, frasier, fleetwood, tuck, Kielbasa FNGs: None COUNT: 6 The classic PJ route was on tap for today. A spry Polly and a tapering Frasier took the lead while the rest followed and were likely bored by 4th Official talk with PO, SPA, and DOGSO.
Thinking about Hairball (Jon Myers), Garcia (Justin Kennelly), and Sparrow (Eric Smith – 13160) and the other runners on this Marathon Monday that are tackling the 26.2mi from Hopkinton to Boston. – Track runners here: results.baa.org/2023/ – or in the App here: www.baa.org/races/boston-marathon/baa-mobile-app – TV coverage here: www.baa.org/races/boston-marathon/watch/tv-coverage

Chubby Hubby 4/17

DATE: 2023-04-17 AO: Chubby-Hubby Q: baracus PAX: funky_cold, Orange Whip, geraldo, stonecold, baracus, grasshopper, Rhapsody FNGs: None COUNT: 7 Perfect morning get back at it after Spring Break. Lots of talk of what we did over the break, upcoming vacay plans, kids dating and other child-rearing strategy.
Announcement: be on the lookout for new gear featuring new A51 logo.
Funky Cold closed us out in COT.

⚡️Short Circuit⚡️

DATE: 2023-04-15 AO: Davinci Q: Eleanor PAX: Odd Job, midriff, teddyf3, Chopper, snowflake, Hippie, Cheese Curd, Franky, C3P0, sledge, Kaboom, Rousey, ToeJam, Pilgrim, das_boot, Dooley, Happy Little Tree, Hulk Smash FNGs: None COUNT: 19 WARMUP: Wood Choppers | Bend and Reaches | Seal Jax | Windmills | Frankenstines
THE THANG:
Circuit 1 (45 sec work/15 sec rest | 3 rounds) – Sprint/back pedal (between parking lot lines) – Plank merkin – Broad jump – 6 inches

Circuit 2 (45 sec work/15 sec rest | 3 rounds) – Power Skips – Shuffle, shuffle, squat jump 180 – Merkins – Bounds

Circuit 3 (45 sec work/15 sec rest | 3 rounds) – Pull up (5 count negatives) – Explosive merkin – Mount Climber – Eleanors (we’ll see these again)

MARY: No time today
ANNOUNCEMENTS: Waxhaw Trail Fest – be sure to sign up before April 15th to get your sweet hoodie
Q school – April 22nd; it’s still a full workout so make sure to come out.
COT: Amen 🙏🏽
Today was one for the books!!

Party of five – fully smoked

DATE: 2023-04-15 AO: Olympus Q: Pelosi PAX: voodoo, MARTA, The Worm, mighty_mite FNGs: None COUNT: 5 WARMUP: Flailing and squats THE THANG: This one did it’s magic. By the end the Worm and Pelosi were seeing technicolor. 4 rounds of 7 press, 8 SLDL, 12 Rows per side, 10 rounds of W AMRAP, 3 rounds of the ultimate beach prep exercise the Wood Chopper, 3 rounds of goblet squats, 50 straight swings, then in prep for the 5/20 snatch test we did some EMOM snatches 5 per side. Bump up to 10 per side times 5 EMOM for 5/20 – easy peasey. Overall glorious morning. The Worm started out raging at a slack underling but was in his zen space, even seeing new colors by the end of the workout. MARY: Only because we were toast and done with the weights, we did 1 minute plank and 1 minute bridge. ANNOUNCEMENTS: COT:

Stonebriar & Preserve Pond

DATE: 2023-04-14 AO: -Brave Q: wildturkey PAX: teddyf3, Rousey, jrr_tolkien, midriff, soft_pretzel, rachel, Odd Job, Cheese Curd, ToeJam, fire_hazard, Simba FNGs: None COUNT: 12
WARMUP: Run THE THANG: BallyT to Stonebriar twin hills ‘mericans at bottom/Sit-ups at top Head north to The Preserve pond loop partner up, 3 laps 10 partner burpees, 20 hand slap ‘mericans and 30 patty cake sit-ups Back south to Stonebriar 5 trips up the hill w/ 5 burpees at top a few shenanagens on way back finish with relay race
ANNOUNCEMENTS: Converge at da Vinci (No Stonehenge.) WTF
COT: Peace, love and burpees

Run Away

DATE: 2023-04-14 AO: Mountain-Goat Q: Insomniac PAX: sledge, retread, slim_fast, Beefeater, Mayflower FNGs: None COUNT: 6
WARMUP: Mosey to Cary Ridge THE THANG: Explore every cul-de-sac: trot in, sprint out/run away, recover to the next MARY: who’s Mary? ANNOUNCEMENTS: some thing in Waxhaw with a hoodie; pray for Julie COT:

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