SlackBlast – Page 287 – F3 South Charlotte

Meat & Potatoes, and an Epi Pen

DATE: 2023-05-03 AO: Anvil Q: Mr. Magoo PAX: Point Break, puddin_pop, Erin Brokavich, Limey FNGs: None COUNT: 5 Couldn’t have asked for a better morning. 50 degrees, no rain. Ready to go. Before launch we discussed various allergies and the necessity of Epi Pens. Good stuff.
WARMUP: Mosey to the turf semi-circle. SSHs, IWs, LSSs, Merkins, MCs, PPs all x 15.
THE THANG:
At the rock pile, pick one of your choice. Magoo picking a rock w/o ants. Over in the adjacent parking lot, complete: 20 Curls, 20 Presses, 20 Tricep Extensions, then a lap around the circle and through the portico. Next round x 15 + another lap. Last round x 10 + another lap. Return the rocks.
Next, mosey to the long parking lot along Hwy 51. 1st Lap, Merkins, LBCs, and Jump Squats x 20 at identified points, Burpees x 5 back at the start. 2nd Lap, all exercises x 16 + Burpees x5 back at the start. Last Lap, all exercises x 10 + Burpees x 5.
Mosey to Hotbox for Step Ups, Dips, and Derkins (20/15/10) w/ running. Then back to launch point for Mary and running.
COT: Completed with the Meatheads

Is that a pistol (squat) in your pocket or are you just happy to see me?

DATE: 2023-05-03 AO: Meaad Q: voodoo PAX: flipper, Soul Glo, Unplugged, high_tide, The Worm, voodoo FNGs: None COUNT: 6 I pulled into the lot about 5 minutes early to find Mr. Magoo prepping for his Anvil Q and Unplugged doing his broga to prep for Meathead. The temps were cool for May, but no rain or wind and pretty great considering where we’re headed in about a month.
WARMUP: Keep it short since Flipper has packed this weinke.
SSH x 15 IC Swings x 10 IW x 10 IC Swings x 10 Prying squat x 2
THE THANG: B&B workout 2 of week 2
KB Movements: OH Reverse Lunge – 3 x 5 e/s Pistol squat – 3 x 5 e/s Single leg deadlift – 3 x 10 e/s
Sandbag Movements (performed AMRAP for 10:00 with partners taking turns): Side lunge to knee raise – 3 x 6 e/s (alternate partners each round – after 12 total reps) Plank lateral drag – 15 each direction
Complex (10:00 EMOM): Clean and Park: Clean L, Clean R, Press, Park Bell, Clean R, Clean L, Press (got through 7-8 rounds)
MARY: We don’t need no stinkin’ Mary
ANNOUNCEMENTS: 1) Gear order – do it; 2) Brewruck – 5/27; 3) WTF – this weekend; 4) 5/20 Snatch Test at Olympus (you will love it!)
COT: the Anvil pax joined us and Flipper took the combined group out. Special prayers for Hammer and his family as they deal with recent tragedy.
MOLESKINE: I’m enjoying this program constructed by everyone’s favorite marine mammal. I hope everyone else is too. 3 more weeks have been added, so we’re up to 5! You’re halfway there, Flipper!
Since pistols are extremely challenging (says the guy that called them at a random Meathead years ago without trying them first), so I brought out some bands for assistance. One pax holds the ends of the band and the other (who is doing the pistols) pulls on it as needed for assistance in getting up/down. Alternate exercise: split squat with weight in front leg. Strong work by all.

Sweet smell of parking deck stairwells

DATE: 2023-05-03 AO: Wamrap Q: poptart PAX: O Tannenbaum, rachel, poptart, Orange Whip, mcgee, Alf, Astro (Kyle Kirchhoff), Watergate FNGs: None COUNT: 8 Lots of parking deck ramps, stairs, piss and the fuzz 👮‍♀️

How about a few Burpees

DATE: 2023-05-03 AO: Sacs Q: fire_hazard PAX: Rousey, wildturkey, lex_luthor, hoover, sledge, Happy little tree FNGs: None COUNT: 7 WARMUP: walk to the track THE THANG: Complete a exercise: where possible use sandbag and ruck. Lap includes carrying both. Remove one exercise from the bottom each round. 10 sandbag burpees 9 front squats 8 press and toss 7 bent rows 6 straight leg dead lifts 5 ruck swings 4 merkin pull throughs 3 sand bag curls 2 field sand bag drags across the field 1 lbc slick
1 lap around track
We made it through 3 rounds and got in one extra set of sandbag ruck burpees. MARY: the one lbc from round 1 ANNOUNCEMENTS: COT:

B.A.G.P.I.P.E

DATE: 2023-05-02 AO: Bagpipe Q: wildturkey PAX: tagalong, Rousey, Olaf, Eleanor, sledge FNGs: None COUNT: 6
WARMUP: Standard stuff
THE THANG: Burpees Alt lunge Glute bridge Plank jacks Inch worm Push up Elbow plank
Ran the standard Bally Corp loop – 2 miles added an exercise 12 days of xmas style along the way perfect timing counting is hard MARY: meh
ANNOUNCEMENTS: WTF BBQ
COT: Don’t stand up in a canoe

Circles in the Dark

DATE: 2023-05-02 AO: Fast-Twitch Q: flipper PAX: Alf, geraldo, voodoo, Astro (Kyle Kirchhoff), flipper, purell, Runstopper, turkey_leg, ductwork, purple_haze, hopper FNGs: None COUNT: 11 Back at FT for the obligatory once in a (not so) blue moon Q, having swapped with a dinged up Benny (hoping for a fast recovery mate.). YHC was fresh out of good ideas so reached for a bad one, the old standby of “charge up/coast down” on the fan favorite Rounding Run. The challenge was to do better than 5k effort up the hills and recover down, reversing direction every circuit. With Purell up front leading the way, the PAX got after it, after complaining YHC lead us the long way via Strawberry. Enough time afterwards to take the long way back (this time behind HT) and YHC got 7 miles total, Purell got more, some got a little less, but solid efforts throughout. The June half marathon crew putting in the hard prep work including an over ambitious Runstopper who refused to quit till the bitter end.
Always great to be out there with the FT PAX, makes me wonder why I don’t take the longer drive on Tuesdays more often.
Thanks to Benny and Astro for the chance to lead and Geraldo for taking us out. Prayers for Hammers family as they struggle with the tragic loss of their daughter and sister way before her time

Mile Workout Week 6, Workout 1

DATE: 2023-05-02 AO: Swift Q: bratwurst PAX: Chopper, citgo, frasier, Hippie, midriff, soft_pretzel, retread, wingman, das_boot, Dosey Doe, Kielbasa, bunker FNGs: None COUNT: 13 WARMUP: Head off to the Bull Ring w/o the Q (who was running late). 1mi warm-up done. Dynamic Exercises w/ strides.
THE THANG: 200m @ goal mi pace, 800m @ 5k pace, 200m @ goal mi pace, 600m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace. 120 sec recovery after 200m intervals and 60 sec recovery after other intervals.
Added bonus to repeat until 0605 400m @ 5k pace, 200m @ goal mi pace w/ same recovery as before
@frasier and @citgo back in the speed and haven’t lost a step. The distance training must have been great for Frasier and the time off just what Citgo needed to get healthy.
Hippie was holding down the second pack solo for a while, and hopefully makes it to the time trial healthy to beat that very attainable 1mi goal.
Midriff found Soft Pretzel’s hand to hold and made a strong duo.
The rest of the Pax on the workout looked like they were flying solo – Wingman, Das Boot, Retread, and Chopper – but all got in everything and most included the Bonus.
Kielbasa was going round and round for some 1mi intervals, Dosey Doe ventured into the gloom to get some off-ring miles, and Bunker was ou tthere stretching the legs after his weekend Ultra.
MARY: Arrived back at the lot 3min early for some planks and stretching.
ANNOUNCEMENTS: – WTF (Waxhaw Trail Fest) is not too late to sign up, but it does take place THIS Saturday 5/6. See other threads for the Preblast. – Taco Stand and Tagalong headed uptown for some BBQ tomorrow 1130 at lunch. See one of them for details. – Timekeeper (meets 0630 at Einsteins every Tuesday) is going through the book “Poverty, by America”. Join us for very interesting and challenging discussion.
COT: Citgo took us out.

Take it Easel

DATE: 2023-05-01 AO: Firestarter Q: madison PAX: Franky, Watergate, Point Break, Chopper, Cheese Curd, wingman FNGs: None COUNT: 7 WARMUP: Mosey to back of Banana Republic for SSH x 20 IC, IW x s0 IC, LSS x 10 IC, Moroccan Nightclub x 20 IC
THE THANG: Mosey back to the fountain for the Easel of Pain Perform exercises in order OYO 100 LBC 1 Burpee 90 Low Slow Squats 2 Burpees 80 Dips 3 Burpees 70 Merkins 4 Burpees 60 Mary Catherines (2=1) 5 Burpees Run 1 lap around BR building 50 American Hammer 6 Burpees 40 Carolina Dry Dock 7 Burpees 30 Jump Squats 8 Burpees 20 WWII Sit UPs 9 Burpees 10 Hand Release Merkins 10 Burpees Run another lap around the bldg
MARY: Flutter x 20 IC, Cumberland Co Viaduct x 10 IC each side, Run another lap. Plank hold for 60 sec, Reverse Plank/Table Top for 60 sec.
ANNOUNCEMENTS: WTF May 5, Beer Ruck Memorial Day, Cheese Curd & his team rucked long & fast and won
COT: YHC

Its Gonna Be May

DATE: 2023-05-01 AO: Swole Q: mighty_mite PAX: flipper, turkey_leg, voodoo, mighty_mite, sledge FNGs: None COUNT: 6
WARMUP: iws, windmill, arm circles, prying squat THE THANG: 3 rounds of double press, bruce complex, jumping sumo squats 20 min alternating emom 5 sandbag over heads, 5 sandbag front and backs, 3 swings/high pull/snatch. Running out of time for 4 rounds of voodoo complex and 2 min of mary. Music: The Roadhouse Soundtrack MARY: ANNOUNCEMENTS: Post at Swole. Q at Swole. COT:

A “slo” run at Chubby Hubby

DATE: 2023-05-01 AO: Chubby-Hubby Q: baracus PAX: Orange Whip, stonecold, Full House, baracus, Rhapsody FNGs: None COUNT: 5 WARMUP: none THE THANG: Orange Whip committed for a slower run, but when he, Rhapsody and Full House are running behind Stone Cold and YHC the whole group moves faster. Nice crisp morning for a run though. MARY:none ANNOUNCEMENTS: Pray for Hammer COT: Rhapsody

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