Author Archive SlackBlast

Library Times

DATE: 2023-05-18 AO: Sparta Q: Orange Whip PAX: geraldo, ductwork, Happy Meal, madison, Orange Whip FNGs: None COUNT: 5 Note: no tree limbs were injured during the making of this workout
Took the PAX on a slightly alternate route through the old old Lowes parking lot over to Target. Hit some hills, did some sprint work with merkins, got some prisoner squats and dry docks in on the Sportsplex fields and took us all home. And for a special occasion we did Sharon Towers TWICE!
New launch point was kind of nice but farther for the coffeteria boys and that new Seaboard lot looks smooth!
Good work boys and thanks for letting me lead Madison.

Library Times

DATE: 2023-05-18 AO: Sparta Q: Orange Whip PAX: geraldo, ductwork, Happy Meal, madison, Orange Whip FNGs: None COUNT: 5 Note: no tree limbs were injured during the making of this workout
Took the PAX on a slightly alternate route through the old old Lowes parking lot over to Target. Hit some hills, did some sprint work with merkins, got some prisoner squats and dry docks in on the Sportsplex fields and took us all home. And for a special occasion we did Sharon Towers TWICE!
New launch point was kind of nice but farther for the coffeteria boys and that new Seaboard lot looks smooth!
Good work boys and thanks for letting me lead Madison.

Blimps and A Bridge

DATE: 2023-05-18 AO: Nightmare-On-Elm Q: wildturkey PAX: Hawkeye, wingman, Eleanor FNGs: None COUNT: 4
WARMUP: Standard affair
THE THANG: Rolling BLIMPS with the stairs Overpass RDL, BSS, dips and push-ups Murderhorn with situps Mike Tyson + Donkey kicks 7s MARY: Yes ANNOUNCEMENTS:
Blood drive Brew Ruck COT: Prayers for safe travels for Hawkeye to Australia for Rotary Convention

If a porpoise splashes alone in the woods…

DATE: 2023-05-18 AO: -Devils-Turn Q: flipper PAX: Dosey Doe, Joker_Shawn Heath, Polly, hairball, Astro (Kyle Kirchhoff), turkey_leg, bunker, retread, flipper, Chopper, Garcia F3 FNGs: None COUNT: 11 As has become the norm, a smorgasbord of tomfoolery was on tap this morning at TheDevilsTurn. While most ran the called route, audibles were called for pace and destination, including a track workout where gold digger and Purell were spotted, having launched from an alternate locale #elitests. After being away from the ‘turn for a couple weeks, it was great to return to the gloom and share some miles with Joker and ‘Doe. It’s truly remarkable how much better suffering can be among friends.
Announcements new 3rd F hosted Wednesday nights by our resident Chaplin Astro as he takes PAX through scriptures which speak to running and endurance. COT: thanks to the Chaplin for the takeout

Costco card

DATE: 2023-05-17 AO: Wamrap Q: mcgee PAX: Orange Whip, Horsehead, mcgee, Alf, DoubleE_F3, poptart, rachel FNGs: None COUNT: 7 Stairs, core, burpees, legs, burpees 🔁

How does ChatGPT want us to 60 mins

DATE: 2023-05-17 AO: Sacs Q: Cheese Curd PAX: wildturkey, lex_luthor, Lafleur FNGs: None COUNT: 4 WARMUP: Load up with Ruck and sandbag and head to Rising Meadow
THE THANG: 3 sandbag only rounds, each separated with a jaunt up Rising Meadow (ruck only) Round 1: each x15 – back squat, lunge (10 per) bent over row, shoulder press and dead lift Round 2: each x15 -Thurster, Slick push up, Russian Twist (10 per side) bear hug squat, upright row Round 3: each x15- Burpee’s (x10), curl, shouldering, flutter press, front squat
Running short on time Round 4: combined R1 and some of R2 x10 per exercise Round 5: finish up R2 and completed R3
Walk back, drop sandbags and finish out the wall with adding some stairs and some Mary
DONE
ANNOUNCEMENTS: beer ruck COT: – Hope Hoover had a great night for missing (planned) is scheduled Q -great to have a consistent group week after week -this week was light, but still got a good beating – ChatGPT loves timed workouts. The first 2 rounds were laid out, but I added the 3 and slight reorganized a few exercise – also CharGPT wanted us to go for 2 full minutes per exercise. That wasn’t gonna happen, so we went to 15 and 10 reps – closing in on the Q schedule, but adding some guest Q’s. Keep an eye on slack – Rousey has the next Q
Have a great day!

I Can’t Find Flipper’s Whoppie

DATE: 2023-05-17 AO: Meaad Q: Unplugged PAX: flipper, The Worm, mighty_mite, snowflake, Soul Glo FNGs: None COUNT: 6 WARMUP: SSH or some version of that Swings LSS Swings Modified Sharon Towers
THE THANG: Whilst doing the below movements and in between, Flipper and Unplugged attempt to connect phone to bluetooth speaker. Only bluetooth device available was “Flipper’s Whoopie” but that was some sore of special device only privy to Flipper and for his personal use (ahem)……..20 min later, proper speaker found and new Metallica songs belted throughout Calvary.
Sand Bag Movements: Side lunge to Knee Raise 3X8 (each Leg) Balance Turn 3 X 6 each direction Reverse Lunge to Knee Raise 3X10 each leg
Kettlebell Movements: EMOM 3 Move Rotation, progress to the next movement each minute. 18 minutes total Single L DL 8 Each Leg OH Reverse Lunge 8 Each Leg Pistol Squat 4 Each Leg
Q called an audible and added: -Farm Boy Shoulder Hoist, Squat, Hoist to the Other Side, Squat, Drop. Do a few rounds.
Complex Porpoise Complex 2-3 times – Simply terrible idea. MARY: Bulldogs HBH Plank for Time ANNOUNCEMENTS: Prayers for Hammer, Blood Drive sign up, Brewruck sign up
COT: with the Anvil brothers. Flipper took us out.
Moleskine I really liking the Bell AND Bag work. Like peanut butter and chocolate….meant to be together. Bells require precision and more technique; Bags require brute strength and balance. Us old men still need both. Thanks for the spreadsheet and speaker @Flipper.
-UP

The Whiteboard of Pain!

DATE: 2023-05-17 AO: -Maul Q: Franky PAX: super trooper, Odd Job, f3bigtuna, Olaf, Eleanor, Chopper FNGs: None COUNT: 7 WARMUP: “Short” run around the target then to the whiteboard of pain. 15 SSH and intro to the exercises on the board. THE THANG: 50 Merkins 2 laps around the movie theater (0.6 miles) 50 American hammers (2 is 1) 2 laps around the movie theater (0.6 miles) 50 Up-downs 2 laps around the movie theater (0.6 miles) 100 LBCs 2 laps around the movie theater (0.6 miles) MARY: Nope ANNOUNCEMENTS: none COT:

Ready Set Go!

DATE: 2023-05-16 AO: Swift Q: bratwurst PAX: Wolverine, Chopper, retread, soft_pretzel, das_boot, Gravy, Dosey Doe, Frasier FNGs: None COUNT: 8 WARMUP: Either @das_boot or @soft_pretzel put the EH on Gravy in the parking lot, for apparently the new guy from Houston was just there to show up early for Bagpipe. We took him and moseyed on into the gloom. Soft Pretzel probably gave him the warm and fuzzy talking about his Houston past, and Das Boot was a valiant escort to get him back to the AO later.
15min warm-up over to the parking lot behind BofA/Merrill/TIAA off of Bagpipe Hill. Dynamic Exercises and strides while YHC set the 200m, well perhaps 196m at first, cones.
THE THANG: 12x200m in the parking lot at your 1mile goal pace. 60sec recovery between each – try to jog if you can. Jogging and walking during recovery benefits the fitness some (Research has shown that active rest is more effective at clearing lactate and preparing you for the next repeat than standing, but listen to your own body, and do what feels best. – from www.runnersworld.com/advanced/a20803666/how-much-rest-should-you-take-between-intervals/), but YHC finds that it also benefits the mental greatly that you can keep it moving even after pushing it to the max.
Mosey back to COT for arrival at 0615.
COT: Tagalong, the Bagpipe Q, took us out.

Braveheart Conquest at Bagpipe

DATE: 2023-05-16 AO: Bagpipe Q: tagalong PAX: Eleanor, Rousey FNGs: None COUNT: 3 The Braveheart Conquest at Bagpipe, organized by F3 Nation, was a roaring success, witnessing the participation of formidable warriors who embraced the spirit of valor. The event echoed with the battle cries of three remarkable participants: Eleanor, Rousey, and Tagalong, who dominated the workout with sheer determination and grit, akin to legendary brave hearts.
The trio took on the challenge of the high-intensity exercises, pushing their strength and endurance to the limits. Eleanor, Rousey, and Tagalong displayed an exceptional show of resilience, reminiscent of the courage embodied by William Wallace. They navigated through the expansive parking lots, took on the challenges offered by the picnic benches, and battled through rigorous exercises on the recently constructed turf field.
Their journey was marked by an inspiring display of fellowship, echoing the essence of the Braveheart Conquest. The trio’s effort turned the Bagpipe into a battlefield, their heroic saga adding a new chapter to the history of F3 Nation. In the spirit of true warriors, they embraced the challenges, unleashing their battle cries and rising above the ordinary.
Eleanor, Rousey, and Tagalong’s valiant spirit has left a mark on the Braveheart Conquest, their legacy to echo through the ages. The event has indeed seen the rise of true warriors, reinforcing the core philosophy of F3 Nation – fitness, fellowship, and faith. The Braveheart Conquest was a testament to their commitment to freedom and their readiness to push their boundaries. The conquest has begun, and the trio has claimed their rightful place in F3 history.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte