SlackBlast – Page 285 – F3 South Charlotte

Dip your toe into lava to stay warm?

DATE: 2023-03-15 AO: Meaad Q: Uncle Leo PAX: The Worm, MARTA FNGs: None COUNT: 3 WARMUP: usual warm up favorites like SSH, 2HS, IW and Sharon tower
THE THANG: Following the suggestions of our good friend Joe Daniels we did double half snatches, double park cleans, the Lava complex and 14 minutes of clean and jerk with a hold every 30 seconds. MARY: plank, hollow body and glute bridge COT:
MARTA was out there working this AM with the OH lunges and squats
The Worm was putting on an old man strong show as always

Selfish Load

DATE: 2023-03-15 AO: Sacs Q: lex_luthor PAX: Emoji, fire_hazard, Cheese Curd, wildturkey, sledge, hoover FNGs: None COUNT: 7 WARMUP: we carried rucks and sandbags around the parking lot for a warmup THE THANG: initially we planned on doing 4 rounds of the following 60 sandbag burpees 50 sandbag leg extensions 40 sandbag thrusters 30 sandbag cleans 20 sandbag pushup to pull-through There was some modifications necessary. We did our own thing for the first round and then settled on a more consistent group rotation where we broke the workout down into rounds of 6 sandbag burpees, 5 sandbag leg extensions… The audible allowed for some more banter and that is what it is all about anyhow MARY: none ANNOUNCEMENTS: Couple of events Waxhaw Trailfest, King of the Hills (name may be off) – looking for one more team member. There is also the Lake Wylie event in May (maybe the 5th) that is ruck focused. COT:

Whats That Smell?

DATE: 2023-03-15 AO: -Maul Q: wingman PAX: f3bigtuna, Chopper, teddyf3, Hippie, Franky, patent_pending, das_boot, wingman, midriff, Olaf FNGs: None COUNT: 10 Coouple Late Pax. Its cold Lets GO! WARMUP: Mosey to the side lot of the theatre. AUDIBLE. smells terrible. Move to the entrance of the moordorhooderhorn. 20 SSH IC 10 IW IC 10 HB IC 10 PP IC Plank – Downward Dog Right Leg Front Stretch Left Leg Front Stretch THE THANG: Work or way toward the rocks and the pool house. Stop at the lights (with called excercise) on the way down to stay grouped. Grab a lifting rock and walk over to the parking lot. Round 1 Curls With Rock 15s (incline merkins, Step-Ups, Dips) Mary while we wait Round 2 Overhead Press, Tricep Extensions with Rock. 10s (same) Round 3 Squats, Bent-Over Row Audible – Midriff was on fire from the backside and left a plume inside the covered area. Playground to finish 5s. Put Rock Back and stop at the base of the Murderhorn. AYG to the top, grab the six. Head to the wall of the Ramen place and scare Painters in Priuses MARY: Plank and Six Inches on Fists. ANNOUNCEMENTS: —crickets— COT: Thankful for the PAX, grateful for the company and the ability to be in the gloom.

AYG to Matthews

DATE: 2023-03-14 AO: Fast-Twitch Q: retread PAX: geraldo, Christmas, wildturkey, Benny, Joker_Shawn Heath, Alf, turkey_leg, purple_haze, hopper FNGs: None COUNT: 10
THE THANG: Run for 30 minutes on 51 heading toward Matthews. Turn around and run back to launch. Strong efforts by all Pax, special kudos to Joker for 8 miles in 60 minutes. I was surprised and impressed by the turnout considering the chilly conditions. ANNOUNCEMENTS: Waxhaw Trail Fest COT: Thanks to Purple Haze for taking us out.

Slippery Elm

DATE: 2023-03-14 AO: Bagpipe Q: teddyf3 PAX: tagalong, Palmolive, Spitball, Carny, Olaf, Eleanor, Cooter2, Pilgrim, wingman FNGs: None COUNT: 10 WARMUP: Short mosey and and circle up SSH X 15 IW X 15 WM X 15 Merkin X 15 Hold plank for calf stretch THE THANG: Slow mosey to each of the 4 corners of parking lot. Jump Squat X 25 Merkins X 25 LBC X 25 Calf Raises X 25 Rinse and repeat decreasing count – 20, 15, 10, 5 Slow mosey to pond area. First stop – Dips X 20 Second stop – Monkey Humpers X 20 Third stop – Incline Merkins X 20 Fourth stop – Dolly X 20 Rinse and repeat decreasing count – 15, 10, 5 Mosey back to launch for some Mary
MARY: Chippy Cross X 10 LBC X 10 ANNOUNCEMENTS: Wingman on Q at The Maul tomorrow. COT: Thanks @olaf for taking us out!

Challenge Accepted

DATE: 2023-03-13 AO: Firestarter Q: C3P0 PAX: midriff, Point Break, Franky, Eleanor, Chopper, C3P0 FNGs: None COUNT: 6 I’m in the final weeks of a pull-up challenge so while Q’ing Firestarter I took advantage of the ~PAX~ opportunity to knock out most of the day’s work. This also filled up half the weinke which I’d call a win-win. The pull-up challenge seems to have more ab work than pull-ups but who’s doesn’t want to build up that 6-pack while working up to muslce ups. WARMUP: easy mosey past Starbucks around building back to the fountain by Banana Republic: 15x SSH, IW, LSS, MC, runners stretch, downward dog, upward dog, calf stretch and we’re off THE THANG: moderate mosey up to 131 main, then circle back to playground, stopping every minute or so for merkins: 5, 10, 15. Divide 6 PAX into 4 groups (2 paired, 2 solo) to work 4 stations: BB, pull up, leg raise, merkins. The PAX doing BB calls cadence for 10 count (20 reps). Merkins and Leg raises keep pace with BB count (20 reps), pull-ups at half-speed (10 reps or negatives/modify as needed). A little arm circles between rounds for 3 rounds. Mosey to alley by Banana Republic, grab some wall for arm raises (x30, 2 rounds). Lateral crab walk to end of alley (10 yards?), flip over, lateral bear crawl back (3 rounds switching sides along the way to mix up the lateral movement). Mosey same path as beginning up to 131 Main, also with merkins every minute or so: 5, 10, 15 ending at fountain in front of COT MARY: 15x: flutter, parker peter, freddie mercury, crab cake, LBC, box cutter ANNOUNCEMENTS: Franky on Q at the Appetizer tomorrow 5:30PM, a good place to introduce your older 2.0 to F3 (rare Johnny5 appearance expected). Waxhaw Trail Fest May 6th COT: prayers for uncles with heart surgery and cardiac issues, siblings with mental and other health issues and couples facing martial challenges. If you haven’t Q’d in a while (or ever) step up you’ll be glad you did, especially at a site where you aren’t a regular. Also, reach out to those guys you haven’t seen from lately, any excuses about cold weather don’t hold water any longer (though we were cold and wet this AM).

Scrakalacky

DATE: 2023-03-13 AO: Blakovery Q: retread PAX: bunker, tuck, turkey_leg, Dosey Doe, goonie, hairball, rock_thrill, frasier, Kielbasa FNGs: None COUNT: 10 Most ran 5 miles, some put in extra work. Sidewalk improvements needed on Ardrey Kell between Rea and Tom Short.

The Vitruvian Man

DATE: 2023-03-11 AO: Davinci Q: midriff PAX: Odd Job, Palmolive, OMNICRON, Eleanor, Luke Crabwalker, C3P0 FNGs: None COUNT: 7 First time Q’ing an hourlong bootcamp in quite some time. Let’s get creative and honor Leonardo.
WARMUP: Run to Alloy Fitness parking lot because it’s always fun to remind people they don’t have to pay to stay in shape and have a great time. Some monkey humpers while waiting to cross Rea road. Eleanor had never done these before.
SSH x 20 IC, Imperial Walkers x 15 IC, Hillbillies x 15 IC, Windmills x 10 IC, Arm Circles x 10 each direction IC, Mtn. Climbers x 15 IC
THE THANG: Mosey to stairs by the yoga studio for the DA VINCI CODE . Perform 1 exercise then run a lap up and down the stairs. Burpees x 10, Jump Squats x 20, Merkins x 30, LBC’s x 40, Plank jacks x 50, Burpees x 60. Just kidding. We finished with 60 SSH, but Odd Job was totally in for doing 60.
Mosey to Elm Hill for LEONARDO’S LEGS. Omnicron came out blazing fast, so let’s see how those legs hold up with some elevation. Sprint up the hill and perform 10 jump squats at the top. Jog down and perform 10 lunges (each leg). Rinse and repeat for 3 rounds, with three pax calling a separate Mary after each set.
Mosey to Blakeney playground for THE LAST SUPPER. 10x Pull-Ups, 10x Incline Merkins, 10x Jump-Ups. 10x Decline Merkins. Repeat for a total of 3 rounds.
Mosey back towards launch for Merkins and Sprints. Crabwalker’s got speed and won the first round. Strong showing from Omnicron and Palm Olive on the third set. Make our way back to launch for THE VITRUVIAN MAN. Did the motivator, starting from 10 and counting down. Finished with 10 burpees, most of which were one-legged. Thanks for teaching us that Soft Pretzel.
ANNOUNCEMENTS: Waxhaw Trail Fest in May. Pullup challenge that C3PO is crushing. Off the Chains Waxhaw mountain biking workout.
COT: Praise for Crabwalker’s nephew being born yesterday. Chopper’s uncle had successful heart surgery. Grateful for a warm day and warmer chicken from Chick-Fil-a. Great conversation afterwards for coffeeteria. Props to Eleanor for making it to Da Vinci. Omnicron’s finding new speed and leg strength. Palm Olive is ready for another CSAUP and wants to help put one together. Kirby’s name was actually Curby until Wingman changed the C to a K. Nordberg ran track in college and nearly qualified for the Men’s Olympic Team.

Foursome – if you don’t Slackblast did it even happen?

DATE: 2023-03-10 AO: Kevlar Q: Orange Whip PAX: Cottonmouth, Will Munce, Full House FNGs: None COUNT: 4 WARMUP: no THE THANG: Merkin ladder, catch me if you can & partner rock work MARY: rainy morning so we mostly stayed under the pavilion. Good group of dudes ANNOUNCEMENTS: nope COT: YHC take out

A superb instalment of Stonehenge

DATE: 2023-03-11 AO: Stonehenge Q: fire_hazard PAX: tagalong, Cheese Curd, ToeJam, Don ‘Dooley’ Teter, markettimer, f3bigtuna, Rousey, snowflake FNGs: None COUNT: 9 Toe jam, Curd and I did a pre-ruck and I believe Rousey did a pre-run.
We ran toward the Bull Ring stopping for some warmups. 20 SSH, 10 Windmills, 20 IW, 10 merkins
Run to the bull ring and run around with stops at each of the speed bumps for 10 reps of an exercise. lap 1 – squats, lap 2 – Merkins, Lap 3 – big boy situps.
Head to Bagpipe hill. Run to the top get in 10 merkins then wall sits and 20 arm raises as we group up. Back down the hill for some plank and merkins. Run up again same drill at the top. Back to the bottom for some plank work.
Head down to the exercise trails near lochness. split into two groups. Group one head to the north and do knees to chest or toes to bar (10 reps) Group two head south for 5-10 pull ups do your best. switch back and forth for three rounds of both.
Head back to the launch and get in some Mary for about 4 minutes.
Key points to the day – Rousey raced Tagalong to the top of Bagpipe hill, Tagalong won…… But Rousey is getting in the miles and getting faster. Great work getting ready for your first half marathon rousey. Keep pushing hard. Although it wasnt right for tagalong to laugh at you after he won. Some one called for an All you got to the launch. I did not participate as I have the hamstrings of a 95 year old. Big Tuna smoked the whole bunch on this one.
Great Coffeteria this morning lots of spirited banking conversation (thank you SVB). Also discussions about yachts, planes and Ferraris. Nice to meet Dooley, he is somewhat new from what I hear. Keep coming out.
Always thankful for the opportunity to lead this group of PAX.

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