SlackBlast – Page 281 – F3 South Charlotte

The Brave is the best workout of the week

DATE: 2023-03-31 AO: -Brave Q: fire_hazard PAX: Rousey, midriff, wingman, soft_pretzel FNGs: None COUNT: 5 Kick off running North on Community House Rd. Run 4 lamp posts on the right. Then go back one lamp post and do two burpees. Repeato until we get until EndHaven Rd.
Mosey over to the elementary school for some circuits. Station 1: 1 Pull up on the monkey bars Station 2: 1 Jump up on the Bench Station 3: 1 big boy sit up on the other end of the school Bear crawl between the basket ball goals.
Do 6 laps of this adding a rep to each station.
Go halfway down the cul-de-sac of death and do 5 burpees on your own and AYG to Endhaven.
Head back to the launch stopping for some exercises on the way.

Grandma Returns

DATE: 2023-03-31 AO: Joust Q: baracus PAX: boerewors, spackles, hopper, funky_cold, Mountain Momma, baracus FNGs: None COUNT: 6 We did the obligatory COP with SSH, IW, MC
2 laps around the track with exercises at the “corners” – hand release merkins on lap 1, squats on lap 2
Main Event: Elevens on Grandma Mtn. LBCs at bottom, merkins at the top
Back to track – four laps total with stops on both sides of track for called exercise Lap 1 – people’s chair with 25 air presses (IC) Lap 2 – 20 tricep dips Lap 3 – 15 derkins Lap 4 – 10 WW2 sit-ups
We ran the bleachers and then some Mary.
Some did all the exercises. Most complained at some point. All had a good time and got a solid start to their day.
Mountain Momma took us out with a solid prayer at COT.

Fat camp returns

DATE: 2023-03-30 AO: Nightmare-On-Elm Q: fire_hazard PAX: Eleanor, teddyf3, sledge, wildturkey, Lafleur FNGs: None COUNT: 6 When Wild Turkey explained to me what a HIIT workout was…. I was reminded of the glory days of SOB when there was an amazing AO named Fat Camp with gear and timers every week. So I thought I would bring that back for one round. I pulled out and dusted off the old gear and here is what we did.
1:00 min of work 20 seconds to switch Stations Sled push in the grass Slam ball Squats w/ 60lb sand bag Curls w/ 50lb sand bag Battle ropes Lunges with 20lb plate in front Kettle bell swings Overhead press w/ 40lb sand bag Flutters
We took a break between with a lap after round 1 and round 2
It was a good time with these men. Thank you for letting me lead

Running Off in million directions

DATE: 2023-03-30 AO: -Devils-Turn Q: flipper PAX: frasier, soft_pretzel, Kielbasa, Polly, retread, Astro (Kyle Kirchhoff), Joker_Shawn Heath, voodoo, flipper, Hippie, hairball, Dosey Doe FNGs: None COUNT: 12 As has become the norm, DevilsTurn was a myriad of courses, workouts, and times. What tied the PAX together is everyone got after it. We had mile trainees, zone 2 plodders, marathon long runners, and everything in between. Great weather for a run made for a enjoyable morning.

Promove…kind and of

DATE: 2023-03-29 AO: Sacs Q: geraldo PAX: geraldo, Spitball, Rousey, hoover, wildturkey, Cheese Curd, Lafleur, sledge FNGs: None COUNT: 8 WARMUP: load up heavy (sandbag and ruck) and walk to Davie. Some warm up exercises THE THANG: 2 stolen GoRuck sandbag workouts, modified….slightly! MARY: none. Geraldo believes he has enough defined abs for all of us ANNOUNCEMENTS: Blood drive- Waxhaw COT: Geraldo spoke a lot about how much this site has meant to him and his family. It’s made him, stronger and wiser. Under the wing of Cheese Curds leadership a true leader has been reborn. Very kind of you!! I think he said other things, but this was enough.
Maybe next time he will write his own BB.

Can you do a Slackblast if the Q doesn’t use Slack? (Answer is no)

DATE: 2023-03-29 AO: Anvil Q: Point Break PAX: spackles, Mr. Magoo, Point Break, Limey (Officially the Q) FNGs: None COUNT: 4 WARMUP: Standard fair, with the exception of the “polka”. Have Limey demonstrate next time you see him.
THE THANG: ROUND 1: Bear Crawls, Donkey Kicks, and Mike Tysons ROUND 2: Partner Work (60 Jump Squats, 100 Plank Jacks, 150 LBCs, plus running) ROUND 3: Rock Work (Shoulder Raises, Chest Press, Shrugs, and Skull Crushers) ROUND 4: Wall sits w/ various arm exercises (More Moroccan Night Clubs than Spackler cares for) ROUND 5: Peter Parkers, Parker Peters, and Merkins down the Avenue of Trees.
MARY: Heels to Heaven Freddy Mercuries Boone Crunches
COT: Marta with the takeout.

Dog gone it

DATE: 2023-03-29 AO: Wamrap Q: Orange Whip PAX: Alf, turkey_leg, O Tannenbaum, rachel, poptart, Kaboom FNGs: None COUNT: 7 Alf and OT just made it just in time.
We woke up a dog that ended up waking up the whole neighborhood, that ended up with neighbors fighting that ended up with a murder (probably #butterflyaffect)
Other topics – good girls bball, ugly girls ball (faces) + lots of heavy breathing
WARMUP Never THE THANG: Merkins -> Wal-tar-jai (sp?) -> Donkeys -> RDLs -> burpees + deck + lap up to 30 total reps (130 total burpees, 135 for Rachel)
MARY: No time ANNOUNCEMENTS: A51 logo launch 4/1 COT: YHC

Mile Training Plan – Week 1, Day 1

DATE: 2023-03-28 AO: Swift Q: Wolverine PAX: Hippie, Franky, das_boot, Wolverine, bratwurst, fleetwood, Chopper, soft_pretzel, madison, retread, kirby FNGs: None COUNT: 11 11 PAX did not fear the “Timed Mile Training Plan”.
Week 1, Day 1 was: 8 x 400m @ goal mi pace w/ 60 sec recovery. Average the 8 intervals for a proxy of your current mile fitness.
Week 1, Day 2 workout of 2.5mi Tempo run will be held at Sparta, Devil’s Turn, and Pursuit (all Thursday).
Full Plan is here in the Preblast: f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/ . Great to see so many PAX committing to a Goal! – check the Preblast for links to 1) commit and 2) see commitments of goals

310 dime

DATE: 2023-03-28 AO: Bagpipe Q: wingman PAX: Carny, Spitball, Rousey, wingman, Cheese Curd, Olaf, tagalong, biscuit FNGs: None COUNT: 8
WARMUP: 20 SSH, 10 IW, 10 hb, 10pp, 10wm, stretch THE THANG: partner rock/pull-up x 3 triple nickel on bagpipe hill but with 10 reps 10 hand release merkins, 10 squats Mary for the 6 10 incline merkins, 10 step-ups X2 on the tables 20 dips, 10 step-ups x 2 on the low wall 50 air presses. mosey toward home 60 ish air presses on the trash MARY: ANNOUNCEMENTS: trail fest, blood drive. COT: thoughts and prayers for my wife’s cousin who lost her husband to cancer. get your annual checkup. thought and prayers for those affected by recent tragedy.

Chubby Hubby

DATE: 2023-03-27 AO: Chubby-Hubby Q: baracus PAX: geraldo, ductwork, Full House, Mr Brady, Orange Whip, turkey_leg, baracus, funky_cold, Rhapsody, Day-Z FNGs: None COUNT: 10 10 for another record attendance at Chubby Hubby. turkey_leg and Mr Brady did the “anti” route and ran Horsey. Orange Whip , Full House sped off in the fast pace group while @geraldo, @ductwork, baracus had the caboose. Late arrival funky_cold managed to catch us.
COT: @ductwork with the takeout

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