SlackBlast – Page 281 – F3 South Charlotte

I ain’t as good as I once was

DATE: 2023-05-23 AO: Fast-Twitch Q: turkey_leg PAX: ductwork, wildturkey, Astro (Kyle Kirchhoff), Joker_Shawn Heath, fleetwood, Christmas, voodoo, Alf, prohibition, Runstopper, Rock Thrill FNGs: None COUNT: 13 WARMUP: Mosey out to Willow Point. Run down to Raintree stopping for 5 merkins at each light. Mosey up to Four Mile Creek. Mary while waiting for the six.
THE THANG: 4-leg Monster AMRAP At end of each leg, 5 merkins Back at center 5 jump squats Increment by 5 after each set
Old favorite “Cowboy Run” on the return.
It’s amazing the atrocity called Fast Twitch is still going after a decade. Who knew so many pax in South Charlotte would subject themselves to such a beat down every Tuesday morning.
Tried to bring back some “old school” Fast Twitch with hands on the ground and even some burpees (gasp!). Pax got off lucky today with Alf and Pro correctly answering some FT trivia and eliminating the burpees.
Got in over 600’ of elevation gain over 6.5mi. Strong effort by all keeping up with the monster.
Thanks to Astro and Benny for allowing me to lead this one. Proud to still be able to lead this workout for the decade anniversary. I may not be as good as I once was, but thanks to AMRAP, I’m as good once as I ever was.
ANNOUNCEMENTS: Brew ruck on Saturday.
COT: Haze

All fired up

DATE: 2023-05-24 AO: Sacs Q: Rousey PAX: geraldo, wildturkey, lex_luthor, Rousey, Spitball, ToeJam, Emoji, Cheese Curd FNGs: None COUNT: 8 WARMUP: one trip with ruck and sandbags around the reach
THE THANG: a well thought out plan which involved repeating exercises and adding 3 more with every loop
We also had the “main event” which had more of the Rousey specials: Duck walk, TRX jump squats and this Belgium one legged squats. I think the Bulgarian ancestors are gonna be pissed.
MARY: covered on the first few rounds. The glute bridges were for all the M’s
ANNOUNCEMENTS: prayers for Emojis Mom. She gets right and then something else goes wrong. Best to you and the family
COT: BeerRuck, blood Drive and a whole new list of SACS Q’s- be on the look out.
Ok, as site Q my duties are complete. Speaking of duties…no duties were dropped by any pax today, but some farts got really close. Keep your friends close and your farts even closer…some of you may need to check your pants.

No. Damn. Murderhorn.

DATE: 2023-05-24 AO: -Maul Q: Odd Job PAX: Olaf, kirby, midriff, Hops, f3bigtuna, Grits, Scratch and Win, patent_pending, tagalong FNGs: None COUNT: 10 WARMUP: SSH, IW, low slow squat, merkins, run up the hill for 20 squats.
THE THANG: Mosey to the fountains by the Thai place. Partner up for 3 rounds of merkin/derkin combo, box jumps, and dips. One partner does exercise while the other runs around the two buildings.
Mosey to St. Matts. Get a rock for a round of PAX called exercises. Included rock merkins, thrusters, curls, burpee over rock, dying rockroach, and others.
Mosey to behind the Target for 10 ballz2wall/handstand merkins and a run up the hill for 10 squats. Then PAX choice exercise (merkin variations, big boys, etc) at each speed bump on the way back to COT.
ANNOUNCEMENTS: A51 blood drive. Kirby is on Q at Bagpipe on Tuesday and gave a passionate plea that all PAX not only attend, but bring two friends so more men can benefit from F3.
COT: Kirby’s plea generated some profound experience sharing about the value of F3 and the impact it has had on our lives. Grateful to the PAX who shared deeply personal stories of the positive impact F3 has had for them physically and emotionally. This thing of ours has pulled good men from dark places and made all of us better. Tell a friend.

How to do a windmill

DATE: 2023-05-24 AO: Meaad Q: flipper PAX: ickey_shuffle, high_tide, mighty_mite, The Worm, flipper FNGs: None COUNT: 5 WARMUP: SSH, IW, Windmills, prying squat THE THANG: SL DL, Windmills, OH Hold AMRAP Sandbag pulls Balance Complex
MARY: Boat/canoe Glute Bridge Plank
ANNOUNCEMENTS: BrewRuck Blood Drive Memorial Day convergence 0700 SCMS COT: YHC w/ the takeout

WWI vs. WWII

DATE: 2023-05-24 AO: Anvil Q: Preschool PAX: Preschool, Point Break, lorax, Floor Slapper, Limey, Erin Brockovich FNGs: None COUNT: 6 WARMUP: Karaoke L/R with AYG back High knees/ Butt Kicks with AYG back SSH/IW/Sharon Towers/LSS/Merkins/MCs
THE THANG: Hot Box for 10 Derkins/15 Dips/20 Step Ups with bear crawl around building then repeat
Wall sits alternating with a partner for 30 second skaters and 30 second alternating jump squats (2 rounds)
Partnered up for 100 Sit ups/Merkins/Squats alternating while partner ran lap.
Pre Memorial Day Sit Up Session; 10 WWI sit ups/lap/10 WWII sit ups/lap
MARY: Flutter/JLo/Diamond Merkins/Regular Merkins
Long weekend chit chat with base tans and beaches in the future for many Pax. Lucky few have to stay back to build fences in the gloom with damp weekend weather the horizon. YHC will be in NYC for a wedding and restless nights with a 5 and 2 yo in a hotel room.
ANNOUNCEMENTS: Memorial Day Convergence @ SCMS – Base Camp at 7am Blood drive in June Brewruck on Saturday

Back Queef

DATE: 2023-05-24 AO: Wamrap Q: Alf PAX: Orange Whip, mcgee, Alf, poptart, rachel, Bobby Fischer FNGs: None COUNT: 6 25 of a bunch of exercises. Run to burpees and pull ups. Repeat.
@orangewhip made some interesting noises during heels to heaven.
@mcgee kept moving even with a blown elbow sack
@rachel crushed it and was ready for more
@poptart kept finding us even though we tried to drop him.
@bobbyfischer found us despite having our super secret slack channel

❌ Marks the Spot

DATE: 2023-05-23 AO: Bagpipe Q: Eleanor PAX: flipper, das_boot, bratwurst, soft_pretzel, kirby, Chopper, Rousey, Franky, wingman, Spitball, Pilgrim, Olaf, citgo, Circuit City FNGs: None COUNT: 14 WARMUP: – Run to turf field – Knee hugs to high knees (10 yards each) – Walking quad stretch to butt kickers (10 yards each) – Frankensteins (10 yds) to 50% jog (the rest of the field)
THE THANG: – 25 Bench Dips, 25 Merkins, 25 American Hammers, 25 Dry Docks – 5 ‘X’ sprints – Sprint diagonally on the field, starting at the corner, once complete, jog along the side to the next corner, then sprint again, creating an X. Repeat 5x
Repeat sequence, but decrease exercises by 5 each round, maintaining 5 sprints in between.
MARY: PAX choice for 2 minutes
ANNOUNCEMENTS: @kirby wants us to bring 2 people we love, and 1 we hate to to workout next week. This should get interesting.
COT: 🙏🏽

full gas

DATE: 2023-05-23 AO: Swift Q: citgo PAX: bratwurst, das_boot, soft_pretzel, flipper FNGs: None COUNT: 5 @bratwurst @flipper @das_boot @soft_pretzel – for some full gas 2x (5,4,3 min) intervals at Swift. Great effort everyone, make sure to tip your Q!

Chubby Hubby – 5/22 edition

DATE: 2023-05-22 AO: Chubby-Hubby Q: baracus PAX: funky_cold, geraldo, Orange Whip, Mr Brady, stonecold, baracus, Spammer, Cheese Curd, O Tannenbaum, Rhapsody FNGs: None COUNT: 10
THE THANG: – Site FNG Spammer made the 3 mile run in and took the hard path with Cheese Curd up to Mt Horsey. – O’Tannenbaum made his second CH post in so many weeks after his site fng post – Whip and Rhapsody out in front as usual, but Funky, Baracus and Mr. Brady not far behind in the five miler group. – Stone Cold, Geraldo and O’Tannenbaum went for the four mile option. – Mr.Brady regaled of his soccer team’s close loss in the championship game. – Funky, Baracus and Brady looked forward to vacays and reminisced about places we’ve been to in the past.
ANNOUNCEMENTS: – Marta leading blood drive – New A51 design tshirts still available for order.
COT: – Orange whip prayed.

Cleanup on aisle 7

DATE: 2023-05-22 AO: Base-Camp Q: hoover PAX: Mr. Magoo, thunder_road, snuka, Limey FNGs: None COUNT: 5 5 strong dudes showed up to SCMS for an advertised Hoover beatdown. The Q disclaimed the group, then Thunder Road disclaimed the group. YHC’s disclaimer was the usual, “don’t make bad decisions and you probably won’t get hurt” His disclaimer was “I ate brisket and baked beans for dinner last night.” Now you know why a cleanup was called.
WARMUP: Mosey to the track. Descending burpee ladder, with IW, merkins, Low Slow Squats, Sharon Towers, and some Mary. Run 100M between each burpee set. Blood flowing, it’s time for the main event.
THE THANG: At Semi’s office, do the Mary trifecta: Heels to Heaven, flutter, boone crunch (both sides) 10 reps of each.
At some point, Thunder Road’s disclaimer came back to haunt him or maybe it was his dinner decisions coming back to haunt him. Either way. we’re sending a crew to powerwash and disinfect the area outside of Semi’s office.
Head to the baseball diamonds check out the concession stand for any leftover hot dogs or italian ice and do 7’s with merkins and jump squats. back to the office space for the mary trifecta upping the rep count to 15. Head to the benches in the parking lot for called partner work with dips, derkins, LBHs, and pistol squats while partners take a lap around the parking lot. The pax then took 3 minutes out of their workout to pick up some litter. Back to the office for the Mary trifecta, this time up the count to 20. Plank for the last 45 seconds.
ANNOUNCEMENTS: We’re working on something for Memorial Day, Monday.
BrewRuck is this Saturday, talk to Hoover for your HC
COT: Thunder Road took us out.
Solid crew today. Thanks for the opportunity to lead.

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