SlackBlast – Page 280 – F3 South Charlotte

Fun Hill work

DATE: 2023-05-30 AO: Swift Q: frasier PAX: frasier, citgo, Polly, bratwurst, bunker, midriff, voodoo, das_boot, tigerrag, soft_pretzel FNGs: None COUNT: 10 10 for some fun hill work at swift. 3 minutes up 2 minutes down @tigerrag was back and it was glorious to quote @Astro (Kyle Kirchhoff) @voodoo popped over @citgo and @Polly were pushing the pace, @bunker took a break from Hickory @soft_pretzel ran hard after a beech weekend @das_boot and @midriff looked consistent and @bratwurst was right on time,sort of.
Next week same location just add a minute up and down so 4 minutes up and 3 minutes down.

Chubby Camp is not the same as fat camp

DATE: 2023-05-29 AO: Chubby-Hubby Q: Joker_Shawn Heath PAX: Spammer, Gruden, Chopper, Cheese Curd FNGs: None COUNT: 5
WARMUP: show up at 0700, Spammer preran THE THANG: Joker called the route, 6ish miles MARY: made it back too late. ANNOUNCEMENTS: blood drive 6/23, Ghostrunner starts Thursday COT: Unplugged with the take out

Swolevergence

DATE: 2023-05-29 AO: Swole Q: mighty_mite PAX: voodoo, Unplugged, sledge, wildturkey, The Worm FNGs: None COUNT: 6
WARMUP: Windmill, IW, Arm Circles, Prying Squat THE THANG: Double kb Hang Cleans Double Thrusters
30 min emom sb front squats, sb lunges, sb lateral side toss….10 swings in the off minutes
2 rounds of porpoise complex 3 min of mary
MARY: ANNOUNCEMENTS: Blood Drive 6/23 COT: COT with basecamp and running pax

I thought this was a boot camp?

DATE: 2023-05-27 AO: Davinci Q: Odd Job PAX: Eleanor, kirby, midriff, Gruden, Rousey FNGs: None COUNT: 6 WARMUP: SSH, low slow squat, arm circles, merkins, runner stretch
THE THANG: With 3 of the 5 PAX working on through the “Gruden 5K / Day in May” challenge, a request was made to ensure we hit that distance. A couple of easy plan modifications, and we were off.
At the Blakeney playground we did 2 rounds of explosive merkin variations offset with box jumps. Mosey to the 5/3 bank for some Mary, then up AK to Community House, then back down to the lot behind the nail salon. Did step ups and a series of called rock exercises.
Mosey up to the park on Blakeney Heath for two rounds of pull ups offset with derkins on the swings. Mosey back to base, stopping along the way a few times for sets of Mary. At base, two rounds of handstands on the wall, interspersed with “run to Kirby”. Another short mosey to reach the 4 mile distance and close out with some Mary.
Awesome mumblechatter today. Kirby could teach a masterclass. Covered the concept of the survivor/servant continuum, Midriff’s dreams, and an exciting development in Bagpipe land (watch this space).
COT: Franky, Purple Haze, and Bratwurst joined for COT. Great conversation as always over CFA breakfast.

Bells, Bags, Carries, and Flags

DATE: 2023-05-27 AO: Olympus Q: Krzyzewski PAX: voodoo, mighty_mite FNGs: None COUNT: 3 Light crowd today, but the per capita pump was right on target. Good Dredd banter, sandbag shenanigans, and a solid burn as a precursor to the Brewruck for those attending. Let’s get into it. WARMUP: SSH, 10x swings, prying squats, 10x swings, arm circles THE THANG: (#1) Alternating sets of Double Cleans (10x) and Pelosi ladders for 3 sets (#2) Sandbag EMOMs alternating sandbag exercises and 10 merkins in the off minute: Hang Clean & Press (3 min), Counter Rotational Reverse Lunges (7 e/s; 3 min), and DL->Thruster (5x; 5 min) (#3) Voodoo EMOM – Voodoo Complex (1 e/s) for 5 min (#4) Carries – Water/Rack down and back – Suitcase down and back – SB front carry, SB shoulder (left), SB shoulder (right), and SB over the shoulders MARY: N/A; ran out of time ANNOUNCEMENTS: Brewruck is happening in less than 1 hr. If you’re just now seeing this and want to go, first, the flexibility of your schedule is the envy of most suburban dads and second, just roll out to South End and look for jacked dudes carrying weight in between pints. Blood Drive is coming up on 6/23 – lookout for details COT: Cheese Curd took us out along with The Rock pax. A reminder to be silent this weekend and reflect on those amazing men and women who have served our country. The sacrifice is ineffable. Keep these brave souls in your prayers this weekend.

Traditions

DATE: 2023-05-27 AO: -Rock Q: Cheese Curd PAX: O Tannenbaum, geraldo, beaver, Alf, poptart, Cottonmouth, Scratch and Win, hoover, stonecold FNGs: None COUNT: 14 WARMUP: run to the stretching spot THE THANG: move to the rock pile, grab a lifting rock
3 rounds of the following, including a citation reading of hero’s of war and their story. @Geraldo @alf, @hoover Rocks held overhead during reading, Bi’s, Tri’s and Squats each x20
Parking lot Curb to Curb (10 stops- perform each exercise at every other) Round 1 3 dive bomb merkins increase by 3 every time 4 jump squats increasing by 4 every time Back to rocks
Round 2 Merkins: wide, standard, diamond (switching every round) x5 back peddle and monkey humpers x5 then sprint to the next one Back to rocks
Run to Hot Box Round 1 Dips x20 Incline merkins x20 Step ups 10 each leg
Abs
round 2 Dips x20 Decline x20 Step ups x10 per leg
Run to the cemetery flag pole for the Pledge of Allegiance
In Silence 100 burpees / 10 per minute
Run to launch and DONE
MARY: squeezed some in to break up reps
ANNOUNCEMENTS: BreeRuck in 1 hr, Blood Drive
COT: thanks to all the servers ( Rachel with us today) and for all who have sacrificed. Some wounds are easy to see, others are within and some sacrificed everything for our freedom. Be appreciative for those who served and thank a veteran – thanks for the opportunity and to have the assistance of each current and former site Q during citations – pretty meat and potatoes, but I wanted to make sure we got in all of the traditions for honoring a few great men
Have a great holiday weekend, be safe and have fun

Murph ready

DATE: 2023-05-26 AO: Joust Q: ChickenWing PAX: ductwork, geraldo FNGs: None COUNT: 3 Bleachers, laps with burpees, and lots of pull up’s and merkins

Trudeau does what?

DATE: 2023-05-26 AO: -Brave Q: Odd Job PAX: fire_hazard, kirby, midriff, soft_pretzel, Olaf FNGs: None COUNT: 6 WARMUP: SSH, low slow squat, merkins
THE THANG: Mosey up to Morrison Y, stopping several times along the way for rounds of Merkin variations. Cut through to the playground at Hawk Ridge for 2 rounds of 10 pull up, 10 burpee over a bar, and 10 pistol squats.
Mosey up to St. Matts, again stopping for more Merkin variations. At St. Matts a series of called rock exercises (curls, triceps extensions, overhead press, back wrecker things, and Trudeau rows).
Mosey back to base with Olaf leading a foot race for the last half mile or so. At base close out with a round merkin variations.
On the day we clocked about 4.5 miles. Merkin variations included wide grip, archer, explosive merkin with negative merkin combo, inverted pike merkins, one leg merkins, and others.
ANNOUNCEMENTS: Kirby extravaganza this coming Tuesday at Bagpipe. Bring a friend, Kirby promises it will be epic. Tomorrow Stonehenge and Da Vinci converge at Da Vinci in weather well suited to ducks.
COT: Great second F today, thanks Gents.

Who is the Hottest Peloton Instructor?

DATE: 2023-05-26 AO: _Area-51 Q: poptart PAX: Orange Whip, O Tannenbaum, Limey FNGs: None COUNT: 4
WARMUP: Running THE THANG: Running and lifting and more running MARY: ANNOUNCEMENTS: None COT:

Welcome to Brick City

DATE: 2023-05-25 AO: Shield Q: midriff PAX: Eleanor, midriff, Spitball, Carny, ToeJam, Cooter2, Circuit City, tagalong FNGs: None COUNT: 8 WARMUP: SSH’s, bobby hurleys, King James Version, Draymond Greens (aka Bulgarian Ball Busters), quick lap around the parking lot
THE THANG: Make our way to the basketball court behind the elementary school. – 3-man weave and cycle between merkins, squats, pushups while waiting – Full court sprints, with merkins on each line – Play knockout, do 10 merkins when knocked out and 10 more for each person knocked out – Full court sprints, with BBSU’s on each line – Tip drill, both sides of the backboard to not get dizzy – Full court sprints, with jump squats on each line – Split up into teams for 4 on 4, do burpees for # of points that other team scored (Celtics: 8 Heat: 2) – Pressure free throws: hold plank at half court. Each pax bear crawls to FT line. Made shot = 1 merkin. Missed shot = 2 burpees. Air ball = 3 burpees. I think Spitball was the only one to make the free throw – Full court sprints – Finish with 4 on 4, 10 burpees for both teams at the end
MARY: Was included
ANNOUNCEMENTS: BrewRuck on Saturday, Saturday and Monday convergences. Blood drive and beer at @Martas
COT: Grateful for high impact men and your encouragement through a tough stretch for me and my family. Last time I Q’d Shield I had just moved out of the house into the hotel. Our fam just moved back into our home last week, which is a huge praise! Prayers for Cooter’s mother-in-low who had triple bypass heart surgery.
Game Notes – Toejam’s headlamp nearly blinded a few folks during 3-man weave. Hard to see that basketball flying at 0545 and even harder with a truck’s headlamp in your face. – Toejam really enjoys being called “Stephanie” – Gameball goes to Circuit City who had some smooth and silky jump shots after airballing a free throw. It’s great to see you in the gloom again – Eleanor had a triple double, although he didn’t dunk on any of us (yet) – Spitball was out front for full-court sprints, although Eleanor and Tagalong may have caught him once – Tagalong and TJ highly recommend the film Air. Also the AND1 documentary and mixtapes. – Cooter broke a few ankles out there and showed off his ball spinning skills during CoT – Celtics – Heat game 5 tonight in Boston! – The palms of my hands are torn up from the surface we played on this morning, it was basically a cheese grader made out of plastic. – Love playing basketball in the gloom and want to find a 1. well-lit 2. outdoor and 3. open to public full-size basketball court and we can start a basketball AO

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