SlackBlast – Page 284 – F3 South Charlotte

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.

Spreadsheet said What?

DATE: 2023-05-15 AO: Swole Q: The Worm PAX: flipper, ickey_shuffle, mighty_mite, turkey_leg FNGs: None COUNT: 5 WU: synovial movements / squats / swings THE THANG: Week 4 – Sandbags: Heavy lunge walk (80’ x 4), Hang clean (6 x 8) Kettlebells: EMOM rotation x 4 = Dbl swings 15 / Dbl clean 12 / single clean & press 10 / snatch 8 sandbag Merkins Monster x 4 rounds = Merkin – dead lift / merkin – clean/ merkin – clean & press KB: Up-Up-Up-Down (3 x 8) = Dbl Deadlift-Clean-Press & squat MARY: heals to heaven variation with a SB anchor. Glute Bridge. ANNOUNCEMENTS: t-shirt deadline (5/16) – snatch test (5/20)-Brew Ruck(5/27) – Blood (ask Marta) COT: inspiring words from the fish.

Lorenzo Lamas 5.0

DATE: 2023-05-15 AO: Blakovery Q: retread PAX: bunker, Chopper, frasier, hairball, jrr_tolkien, Polly, retread, tuck, wingman FNGs: None COUNT: 9 THE THANG: The Lorenzo 5 was the choice at Blakovery this week. The crew left together and returned intermittently while overcoming random obstacles along the route. A great morning all in all. MARY: Something about her. ANNOUNCEMENTS: Timed mile this Saturday, May 20 at Community House Middle School @0600. COT: Thanks to Tolkien for taking us out. Grateful for the discovery and return of the Speed for Need chariots.

No surprises

DATE: 2023-05-15 AO: Chubby-Hubby Q: Orange Whip PAX: O Tannenbaum, Cheese Curd, ductwork, stonecold, Mr Brady, Orange Whip, Rhapsody FNGs: None COUNT: 7 OT and Curd wanted to know what it was all about and HC’d…they left a little less chubby and a little less intrigued. Drippy morning, some 5 milers and some 4 milers. Brady’s contractor story was revived and Curd pulled the plug and bounced…DW bounced before we even got back. He must have known
Curd did not get the memo on the pace and kept pushing us faster until Rhapsody said F-it and turned the burners on. I think Curd must have some big meetings today…
Missing our fearless leader Baracus this morning. We almost got lost without him.
The ghost was in all her glory this morning, almost could see her face with the early rising sun as she glid her 87lb body through the park on a cloud of lost souls. She was doing some freaky half-run head bob and I thought she might spring on us and bite our necks. Normal thought process.
Until next time.

Sandy Gloom and Metal Doom

DATE: 2023-05-13 AO: Olympus Q: Krzyzewski PAX: Pelosi, voodoo, mighty_mite, The Worm, Wabbit, flipper, MARTA, turkey_leg FNGs: None COUNT: 9 Will keep this one brief, but solid effort by the pax to navigate an unforgiving sandbag and kettlebell beatdown. Voodoo graciously kicked off things as YHC had erroneously forgotten the weinke and pursued a just-in-time strategy to leading today. Between leaking sand, wordless songs, and a healthy snatch test prep this one provided a stiff challenge all around. Let’s get into it. WARMUP: Voodoo kicked it off with swings and IWs and we rounded it out with a few more swings and prying squats. THE THANG: (#1) Sandbags – Clean + Press (12x) for 5 sets (#2) Sandbags – Counter Rotational Reverse Lunges (8x e/s) for 3 sets (#3) Sandbags – Merkin Monster (5x) for 5 sets (#4) Sandbags – Up + Over (5x) for 3 sets (#5) Kettlebells – Double Clean (10x / 9x / 8x / 7x / 6x) for 5min EMOM (#6) Kettlebells – Pelosi Ladder 2 sets (#7) Kettlebells – Swing Squats (10x) for 3min EMOM (#8) Kettlebells – Snatch Test Prep (10x / 9x / 8x / 7x / 6x for e/s) for 5 min EMOM (#9) Carries – KB waiter / rack / suitcase down and back MARY: Slingshots and Glute Bridges ANNOUNCEMENTS: Shirt orders are live – get them in by 5/16: f3.mudgear.com/collections/active-preorders/products/f3-south-charlotte-area-51-pre-order-april-2023 Snatch Test on 5/20 Brewruck is on 5/27. Visit the pre-blast for more info: f3southcharlotte.com/2023/03/30/the-brewruck/ Blood Drive on 6/23 COT: Stonecold took us out

Explosive what?

DATE: 2023-05-13 AO: Davinci Q: Odd Job PAX: midriff, C3P0 FNGs: None COUNT: 3 WARMUP: IW, arm circles, merkins, and hindu merkins. One pax MIA on a code brown mission.
THE THANG: Mosey to the playground with the soft flooring for 3 rounds of explosive merkin variations (clap, double shoulder tap, and double hip tap) offset with box jumps.
Mosey to the bank parking lot for some big boys then on to the pile of rocks behind the mini mall on AK. for a round of 7’s with a compound movement (man-makers + 2 overhead squats) and big boys. Followed that with 6 rounds of PAX called rock exercises.
Mosey to the stairwell for some hanging back stretches then on to the wall for handstands and story time.
Back to the playground for a final round of explosive merkins and hanging back stretch. Then return to base for COT.
COT: Joined by chicken runners and @Soft_pretzel and @kirby from the MASH unit.

SOB Seal Traininggravy

DATE: 2023-05-13 AO: Stonehenge Q: wildturkey PAX: Gravy, f3bigtuna, lex_luthor, ToeJam, Pilgrim, Rousey, Rehab FNGs: None COUNT: 8
WARMUP: All the Jacks
THE THANG: Stonehenge burpee fiver Border collie run Fountain with bear crawls Wall work with Mike Tyson/donkey kicks Lake loops Pullup/stairs
MARY: Like prego, it’s in there
ANNOUNCEMENTS: Blood drive shirts Brew Ruck
COT: I appreciate y’all

High and lowlights

DATE: 2023-05-12 AO: Joust Q: Cheese Curd PAX: ductwork, hoover, Focker, Grits FNGs: None COUNT: 5 WARMUP: Took the long way to the track- SSH, IW and slow potato pickers
THE THANG: 1) Deconstructed burpees on the track at rack corner: 20 deep squats, 20 bunny humpers, 20 merkins, 20 jump squats and 10 Merkins
2) Run to the big-ass hill (Grandmother) 7’s – monkey Humpers at the top/ Dive bomb merkins at the bottom
Big lap
3) partner pull up 1-2-3-4-5-4-3-2-1 -Partner 1 does the pull ups -Partner 2 does Squats then switch’s to LBC at the half point
Big lap Mary – box cutter, flutter, rev box cutter, flutter
4) Stairs with exercises in between Round 1- left leg hop / 20 dips r2- Right leg hope / 20 Diamond merkins R3- bunny hop every step / 20 dips R4- bunny hop 2 steps / 20 decline
Spicy lap on track
Waste some time running to the steps/ picnic table while partner 2 does abs- x2
DONE
ANNOUNCEMENTS: Blood Drive, LAST weekend to order A51 shirts, Beer Ruck
COT:I took us out (magical) – thanks Duct Work for keeping me on the schedule…this site is awesom – light crew for disks, but we still have you May humpers – Focker is getting fat after he got married – Hoover is slowly getting back to bootcamps – Grits did not want high miles, but handled them with ease – Duct Work was late and always took care of the six
Small but fun group. Enjoy the weekend!!

Who turned the lights out

DATE: 2023-05-12 AO: Centurion Q: lex_luthor PAX: ChickenWing, Orange Whip, sledge, poptart, Cottonmouth, Horsehead, Rhapsody, Limey FNGs: None COUNT: 9 WARMUP: quick session of SSH and stretching with a quick lap THE THANG: spent some time in the parking lot working our upper and lower body. exercises included variations of merkins, squats and lunges moved to the side of the churn and did handstands followed by merkins – then a run up to the top of the hill final session was a combo of hill work (forward and backwards) along with squats (heels on curb) and variations on merkins (seeing a trend) MARY: Indian run brought us back to the start for a session of mary that everyone was able to get into the mix with ANNOUNCEMENTS: Brewruck, Area 51 shirts are now available, There is a GrowRuck event for Dads and their sons (ages 13-16) weekend of Sept 23 COT: -)

No Sharon Towers?

DATE: 2023-05-11 AO: Sparta Q: Full House PAX: Orange Whip, turkey_leg, Full House FNGs: None COUNT: 3 Blasting on Full House’s behalf.
He skipped the most important warmup of all and just ran. Big loop to Sportsplex and their the greenway…nice terrain and good pace

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