SlackBlast – Page 279 – F3 South Charlotte

Spring Break Swift

DATE: 2023-04-11 AO: Swift Q: retread PAX: bratwurst, Chopper, jrr_tolkien, sledge, f3-simba, retread FNGs: None COUNT: 6 WARMUP: Roughly one mile warmup from launch to bridge on Ballantyne Corporate, followed by dynamic stretching. THE THANG: Bratwurst thoughtfully laid out the cones at 100 meter intervals to serve as guideposts for the workout. •1,000m at 10k pace •500m at 5k pace •500m at 5k pace •200m at goal mile pace •400m at 5k pace •200m at goal mile pace
We had a bit of extra time, and JRR Tolkien convinced us to do another 1,000m at 10k pace. Recovery pace back to launch.
ANNOUNCEMENTS: Waxhaw Trail Fest on May 6. Register by April 15 to receive a hoodie! COT: Keep Tolkien’s MIL in your prayers.

Monday Run Day

DATE: 2023-04-10 AO: Blakovery Q: retread PAX: hairball, jrr_tolkien, Kielbasa, Sparrow, tuck FNGs: None COUNT: 6 6 Pax for the Flat Branch route at Blakovery. Lots of turns on this one, but it’s a relatively flat and peaceful run. Good luck to Hairball and Sparrow in Boston next Monday!

Breakin’ bricks

DATE: 2023-04-10 AO: Firestarter Q: Odd Job PAX: Chopper, one star FNGs: None COUNT: 3 WARMUP: SSH, IW, merkin, runner stretch, downward dog
THE THANG: Mosey to the paper moon. Run behind the building to Target stopping at (almost) every light for alternating 10 merkins or 10 flutters. Get two cinder blocks each. Yes, two. Set one at each end of the parking lot for 11’s. Exercises were man-makers and overhead squats, both obviously with the blocks. I’d like to say that “no blocks were harmed in the execution of this well considered plan. However, there is a trip to Home Depo in my future to replenish our F3 stockpile. Mosey to the stairwell. Two rounds of 15 supine pull ups, 10 merkins at the top, and 5 ballz2wall then run around the deli.
MARY: Closed out with freddie mercuries
COT: Thanks for the take out Chopper.

“Did you hear me? This is a private road”

DATE: 2023-04-10 AO: Dmz Q: Cheese Curd PAX: ToeJam, wildturkey, Slumdog, Film Festival, Pot Hole FNGs: None COUNT: 7- missing 1 WARMUP: jog to “Private Road” – SSH/ potato picker, IW and runners stretch
THE THANG: partner run the squares circles/ some partner exercises x 20 = 4 total and 10 burpees. Solo backwards the cul-de-sac 4 exercises- monkey humpers, Diamond/ wide-merkins, box cutter, plank jacks/ bunny hop= 2
47 total burpees
Head to church for 2 rounds split with 1 running lap in between: 20-x dips/ incline merkins/ spilt quays and LBC
MARY: though out
ANNOUNCEMENTS: WTF, Beer Ruck, king of the Hills
COT: Thank you men for coming out today to help me celebrate 47. I would usually sweep bdays under the carpet, but since I claimed I was 47 last year, felt this year I should be clear.
Not much mumble chatter, except for the old guy who told us 2x that the neighborhood road was private. Sorry, dude, I have a wienkie and I am not done. Actually we wrapped it up quickly and no roads were damage by our manliness!

Spring Break Edition

DATE: 2023-04-10 AO: Chubby-Hubby Q: baracus PAX: funky_cold, turkey_leg, Joker_Shawn Heath, baracus FNGs: None COUNT: 4 All went for the five mile flat route on a brisk sub-40 degree morning.

Almost 4 miles and wet!

DATE: 2023-04-08 AO: Davinci Q: Franky PAX: Odd Job, Chopper, midriff, C3P0, Eleanor, Kaboom FNGs: None COUNT: 7 Lots of running and exercises while trying to stay dry…..

Blame It On The Rain

DATE: 2023-04-08 AO: -Rock Q: Floor Slapper PAX: Floor Slapper, geraldo, BobbyFischer FNGs: None COUNT: 3 WARMUP: Floorslapper arrived on time along with Geraldo, Bobby Fisher & Runstopper. The forecast said 100% of rains all day. After some deliberation we drove over to the Hot Box looking for dryer conditions. THE THANG: We started at the Hot Box alongside our kettle bell swinging brothers. At this point Runstopper said he was going to lift and bolted for the gym. We did some side straddle hops, Imperial Walkers & squats. Rather than staying dry Floorslapper said to follow him and we jogged to the rock pile by the other 51 entrance. We picked lifting rocks and headed to the carport. Floorslapper called a variety of rock exercises and a hot lap after each round. Bobby Fisher recounted the excitement at Providence Plantation concerning international burglars, a homeowner with night vision goggles and helicopters. Quite an exiting night. We put our rocks down and ran back to the hot box. He said he’d drive back and return the rocks if we didn’t come back. At the Hot Box Floorslapper called a couple of rounds of dips, step ups and derkins. We then ran back to the covered car port for some more rock work. Floorslapper said he didn’t have enough planned for 60 minutes so we headed back to the Hot Box to wrap it up. MARY: Flutter kicks, Boone Crunches, etc.
The weather conditions were miserable and thanks to Floorslapper for leading. ANNOUNCEMENTS: Brew Ruck 5/27/23 5 miles and 5 breweries. See @hoover for the deets. COT:

Smashing Pumpkins in the Hot Box

DATE: 2023-04-08 AO: Olympus Q: Pelosi PAX: frehleys_comet, mighty_mite, The Worm, ickey_shuffle, Emoji, voodoo FNGs: None COUNT: 7 Dodged the rain in the Hot Box with a few Rock refugees coming an going. Good grind today, about as hard as we can go for an hour. No consensus on best Smashing Pumpkins album, played Gish today and will have to layer in Smashing Pumpkins album sampler over next two months. Special appearance from Olympian @Frehley_comet back from Clemson. Permission slips for Brewruck have been submitted and awaiting approval. Will send a follow up poll on a couple topics for this summer WARMUP: flailing around THE THANG: 20 minute death march of 2x2Clean,squat,press, Tricep Terror, Monkey Humber squats, Wood choppers, Sumo squat burbees, halo’s in a horse stance. MARY: Bridges and planks ANNOUNCEMENTS: #brewruck on May 27th, some Marvin hike?? COT: Lord’s prayer with Ruck refugees

Smashing Pumpkins in the HotBox

DATE: 2023-04-08 AO: Olympus Q: Pelosi PAX: frehleys_comet, mighty_mite, voodoo, Emoji, ickey_shuffle, The Worm FNGs: None COUNT: 7
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Hills Up

DATE: 2023-04-07 AO: Mountain-Goat Q: retread PAX: geraldo, lois, Mayflower, retread, slim_fast, Spammer, sledge, Watchita, Insomniac (Q) FNGs: None COUNT: 9 WARMUP: Woodfox->Rounding Run-> Windbluff. Dynamic stretching. THE THANG: 30/30/1 intervals on Windbluff, Shallowood, Rising Meadow, and Woodfox. Recover between intervals, mostly uphill. ANNOUNCEMENTS: Brewruck, Waxhaw Trail Fest. COT: Keep Julie and Sensei in your prayers. Safe travels for Pax taking to the skies and roads this weekend.

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