SlackBlast – Page 286 – F3 South Charlotte

When the Q blows a tire

DATE: 2023-03-09 AO: -Devils-Turn Q: flipper PAX: flipper, turkey_leg, Astro (Kyle Kirchhoff), bunker, Dosey Doe, frasier, hairball, Kielbasa, retread, Rousey, voodoo, Wolverine, Chopper FNGs: None COUNT: 13 7 pax left early for a tough fartlek workout. The other 6 of us departed for the called route (AYG to Providence). Flipper pulled up almost immediately with sharp foot pain, but his the rest of us to continue on, so we did. Chopper did his thing and Wolverine, Rousey, Retread, and I ran as a pack. We made it to FMC before turning back to make it to CLT on time. I’m sure Wolverine could have made it if he wasn’t enjoying the 2nd F. ANNOUNCEMENTS: Waxhaw Trail Fest coming in May. Check Slack for details. COT: thanks to Astro for taking us out

The Fab Four

DATE: 2023-03-10 AO: Mountain-Goat Q: retread PAX: fleetwood, retread, slim_fast, Spammer FNGs: None COUNT: 4 WARMUP: Mosey to the intersection of Rounding Run and Rounding Run. A bit of stretching. THE THANG: One clockwise loop around Rounding Run followed by a counterclockwise loop x 2. Head to Rising Meadow for a trip to the cul-de-sac, then back to launch. Thanks to three MG diehards for joining YHC on a morning with a high likelihood of rain. We absorbed a few raindrops, but thanks to the wondrous powers of SlimCast, the heaviest downpours waited until after we had finished. COT: Continued prayers for Sensei’s M Julie.

Outside, rain or shine

DATE: 2023-03-10 AO: -Brave Q: Odd Job PAX: Eleanor, Taco_Stand, midriff, Hippie, Olaf, Odd Job FNGs: None COUNT: 6 WARMUP: The usual stuff, but with the first exercise called in “Rousey time”.
THE THANG: Mosey up Ballantyne commons, stopping along the way for a quick 50 squats. Head to St. Matts and everyone find a lifting rock. PAX took turns calling rock exercises including burpee over rock, Arnold presses, tricep extensions, a painful lunch twist thing Olaf called, a bear crawl / curling thing (thanks Midriff), and 15 more weighted squats.
Mosey up Elm and stop at the bridge over the 485. Partner up and wheelbarrow across the bridge to pay the toll.
Mosey down Endhaven, stopping for some Al Gore at the school, then back up Community House to the bridge to pay the toll again.
Mosey back to the lot beside the AAA for 35 more squats (total 100 on the day), then a quick rip around the lot. Back to base for time.
ANNOUNCEMENTS: -Higher Ground meeting today at 11:30 @ Hawthornes. -Olaf is putting together a men’s night event with several impactful speakers. Details to follow.
COT: -Thanks for the great take out Taco Stand.

Q-less Joe Jackson

DATE: 2023-03-09 AO: Sparta Q: Mr Brady PAX: Mr Brady, ductwork, baracus FNGs: None COUNT: 3 WARMUP: Stretching and catching up a bit with Drop Thrill to delay the inevitable. THE THANG: 3 PAX showed for a beautiful running AM. No Q on tap so @Mr Brady stepped up and called an out and back to McAlpine Creek Greenway, of which 95% is uphill on the return leg. Thank you very little. MARY: Running the block to push past 6 miles ANNOUNCEMENTS: COT: @slimfast

Roots of F3

DATE: 2023-03-09 AO: Shield Q: Spitball PAX: Cooter2, Pilgrim, ToeJam, Bombay FNGs: None COUNT: 5
WARMUP: mosey around the school got some 5 principals of F3 work in with SSH, Potato Pickers, LSS, and merkins THE THANG: Triple Nickel with 5 shoulder tap merkins, run, jump squats. Mosey to School and had 5 bball foul shots misses were punishment only 2 of the 5 pax made the shot (3 airballs lol) even the makes had punishment. proceed to rock pile run with rock to playground where we AMRAP’d for 10min doing pull ups, high knees, BB sit ups, curls, monkey humpers, shuffle up downs, squats etc. finished with some suicides with and a jail break to launch. MARY: Mary was included throughout the Thang. ANNOUNCEMENTS: none COT: prayers to Spitballs 7yr old Cousin who had brain surgery, a good friend who’s daughter is going through a tough time with her oldest who has a terminal disease, and one other who was just diagnosed with cancer. @spitball led us out.

Better than a root canal

DATE: 2023-03-08 AO: Sacs Q: flipper PAX: flipper, Lafleur, Emoji, geraldo, Cheese Curd, wildturkey, hoover FNGs: None COUNT: 7 WARMUP: sandbags on shoulders, walk around the track. IW, Ground to Overheads, LSS, LSM THE THANG: Four corners on the track, 10 each leg walking lunges, 10 shoulder tap bag pull through merkins. Dropped to 7 lunges each after PAX complained, and YHC feared leg failure. Pull through bearcrawl, pull through crawlbear Back up to the trucks for isolated squats (single leg, pistols, RDLs) Peoples chair while pax completed 10,8,6 front squats with 80# Plank up while each PAX lifted 120# to shoulder

MARY: LBCs Superman
ANNOUNCEMENTS: WTF coming up, check slack
COT: YHC with the takeout
Good mumblechatter from the PAX today during the hood living. Much was made of the ruck free weinke, but YHC reminded the crew that SACS was born out of a sandbag focused workout ( RIP Tweet&Meat). Emoji surveyed the PAX about prior root canal experiences. Much was made about flatulence and and other sundries occurring at yesterday’s Falcon Crest soirée courtesy of Cheese Curd. Hoover flexed on the 120# with a clean and press while LaFleur channeled his inner power lifter with the sharpest clean and jerk I’ve seen in quite some time.
Good morning to be back at SACs with a strong group of PAX. Thanks to CC for letting me lead.

Intruder Alert

DATE: 2023-03-08 AO: Meaad Q: voodoo PAX: voodoo, mighty_mite, MARTA, Soul Glo FNGs: None COUNT: 4 I pulled into the parking lot around 0525 this morning and found 4 parking lots. 2 runners had launched from our AO and rudely parked in our usual spots. I won’t name names, but they rhyme with grass chopper and smoker. Of course, these strange cars confused the early-arriving Soul Glo and MARTA, who chose to park immediately behind them, making it difficult form a proper bell-swinging circle. I chose to park on the far side of the offending cars so I could crowd Mighty Mite a bit.
With parking figured out, we got into the warm up: SSH x 20 IC, IW x 10 IC, Windmills x 10 IC
Lots of work to do, so on to the Main Course: 1) Double cleans – 3 sets of 3 (MM did these kneeling, but the rest of us chose standing and did 5 reps instead) 2) Heavy KB 2-handed swings with shrug at top – 8 sets of 8 3) Time for some EMOM (20:00) A) Even minutes – clean + jerk x 5 reps B) Odd minutes.- Anchor snatches x 2 each side 4) Superset (4 rounds): A) Weighted glute bridge – 2 seconds on/2 seconds off x 4 B) High plank – :30 5) AMRAP time (2 rounds due to time constraints): Merkin on the bells, snatch L, merkin, double snatch, merkin, snatch R, merkin, double snatch, merkin, snatch L, etc. Rest for a bit and then do it again.
Time. COT with the Anvil crew under the veteran leadership of Snuka. Thanks to MARTA for taking us out.
Announcements: check Slack for details around the Waxhaw Trail Fest.
Moleskine: Thanks to the pax for coming out on a windy morning that felt a lot colder than the last few days. I think we all agreed that we are over winter and ready for spring. The spreadsheet never fails to disappoint with new exercises and complexes to keep the pax on their toes. T-claps to MM for attempting the kneeling double cleans, which the rest of us decided to modify.

Five for a stroll at Five Knolls Five times

DATE: 2023-03-08 AO: Anvil Q: Snuka PAX: Point Break, Limey,Erin Brockovich,Pilgrim FNGs: None COUNT: 5 WARMUP: Low slow squat-10 Imperial Walker-10 Hillbilly-10 Merkins-10 LBC’S-10 American Hammer-10
THE THANG: Mosey over to the dreaded hill at Five Knolls
5x Up & Down 10 Merkins at the top 10 Heels to Heaven at the bottom
MARY: Freddy Mercury-15 Box Cutter-15 Reverse Box Cutter-15
Mosey to Rock Pile
10 Curls x 3 10 Thrusters x 3 10 Tricep x 3 10 American Hammers with Rock x 3
ANNOUNCEMENTS: Mighty Might-Team Event coming in Waxhaw later in March
Thanks to Marta for the take out!!

OG WAMRAP

DATE: 2023-03-08 AO: Wamrap Q: Alf PAX: Alf, Astro (Kyle Kirchhoff), DoubleE_F3, Horsehead, O Tannenbaum, poptart, turkey_leg, Watergate, @mcgee FNGs: None COUNT: 9 Usual WAMRAP stuff. Parking decks on repeat

New Territory

DATE: 2023-03-04 AO: _Area-51 Q: geraldo PAX: geraldo, Alf, Floor Slapper, ductwork, boerewors, Rachel, OTannenbaum, Limey FNGs: None COUNT: 8 WARMUP: SSH x 20 IW X 20 Arm Circles x 20 Low Slow Squats x 20
THE THANG: We headed off campus down 51 up Rea taking a left on Stallworth stopping at each cul de sac for 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges & 10 CCDs. We did the same on the at out.
We reversed course ran back towards Calvary making a right on Sundancer Ln stopping first for 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges & 10 CCDs. We then ran right on Sunstar to the cul de sac for more of the same, retuning back to the intersection of Sundancer then on to the other end of Sunstar for more PT.
The pax returned to the rock pile at Calvary for 3 rounds of Curls x 20, Presses x 20, Triceps x 20, Squats x 20, Skull Crushers x 20, & a hot lap. We returned the rocks and headed back to launch
MARY: LBCs x 20
Mumblechatter YHC was thinking about going off campus and thought we try some new territory turning left on Stallworth. Alf was disappointed we didn’t try the hill on Stallworth and threatened to check it out on his next Q later this month. Despite requests Five Knolls was not in the menu today. Alf said this workout was like WAMRAP but with a collar. Floor Slapper arrived late but found us on the other side of campus. O Tannenbaum was early Emoji announced he didn’t want to run then joined the Olympus crew Thanks to Ductwork for the takeout
ANNOUNCEMENTS: Spackler has the Q next week Keep Sensei’s family in your prayers after his M had surgery this week Prayers for Turkey Leg’s family with the passing of his uncle

Author Archive SlackBlast