SlackBlast – Page 290 – F3 South Charlotte

bats, dmv, hooligans

DATE: 2023-04-24 AO: Firestarter Q: wingman PAX: Taco_Stand, SweetWater, das_boot, Dooley, wingman, midriff, Chopper FNGs: None COUNT: 7 5 for firestarter and 2fer MASH WARMUP: Mosey to 131 main for spread of usual warmup excercises. 20 SSH 15 IW 15 Windmill 15 somethings THE THANG: Mosey up the hill towards @Kirby playground. Stop along the way at a few lights for 10 Squats, 10 merkins, 10 Squats
At the playground some how divide into 2s. 10 Pullups Dips Merkins 10 pullups is the timer, rotate thru stations. 3 Sets.
Mosey back the charter school and find some rocks. Everyone took the ‘lifting rock’ call out serious. So we had to rotate. 10 Curls 10 Overhead presses 10 Tricep Extensions 10 Bent-over rows 10 Squats 10-10-10 Curls. Rotate b/n each excercise.
Mosey back down hill stopping at same lights with same excercises.
Over to the wall by the acupuncture palace. 20 Get-Ups on the wall. #smoker.
Bear Crawl to acupuncture. lunge-walk to the stop sign.
Suicides in the lot. run out, backward-run back.
Yoga Center. 10 Finger-tip Pull-ups or bar pullups. Over the staircases. Repeat.
wall squat with 100 Raises. #wingman-classic.
MARY: 20 Dolly 20 Rosalitas
ANNOUNCEMENTS: Lots of chatter today about how bad DMV is these days. Ask @wingman for details how to best deal with it if you need to visit soon. Bats in AK led to two days at home for students. Don’t believe everything you read on next-door. (who woulda thought). Reports of unruly kids were completely false.
WTF – should be some OPs to get a few runs in before the event. Waxhaw and otherwise
MASH is instrumental in our mental health and well-being as we recover from various ailments or just might be the thing to get your buddy or neighbor out. Tuesdays and Thursdays MASHers can be found. See slack the night before for details.
COT: Thankful the opportunity to lead. Thankful for our health. Thankful for the ability to be outside in the morning with our brothers and clear our minds and set clear intention for the day.

Blakovery 4.24

DATE: 2023-04-24 AO: Blakovery Q: retread PAX: bratwurst, hairball, Kielbasa, Polly, tuck FNGs: None COUNT: 6 Tour of Providence Country Club. Quiet and pleasant route. Congratulations to Frasier and Dosey Doe for exceptional performances in the London Marathon. Good luck to Tuck on his adventures in AZ and UT.

When Bells are Only a Part

DATE: 2023-04-24 AO: Swole Q: flipper, flipper PAX: voodoo, flipper, ickey_shuffle, mighty_mite, wildturkey FNGs: None COUNT: 5 WARMUP: Imperial Walker, prying squat THE THANG:
Spreadsheet stuff including heavy bells, EMOM bags, swings and Porpoise Complex
MARY: Boat Canoe ANNOUNCEMENTS: WTF, BrewRuck, T-Shirt order, spread the word about stolen Speed For Need chariots COT: YHC took us out

Pump the jams

DATE: 2023-04-23 AO: Soccer Q: Orange Whip PAX: Scratch and Win, f3-simba, Level10, Renato Zamudio, Mr Brady, Christmas, Rolodex, National Treasure, Patrick Adkisson, jrr_tolkien, Phil Britto, Orange Whip, Crystal, Adam, Kellen FNGs: None COUNT: 15 Music was back on and added a nice level of fun. 4-0 win in first game led by Christmas and Rolodex goals. Game 2 was 3-3 when I left and included 2 goals by Simba, a nice shot by Scratch and a crazy header by National Treasure.
Site FNG Honey Bun (Patrick) was limping off the field trying to figure out how he got so sore in an hour…gotta keep coming out to break that code.
About the best weather you can get.
Let’s try to get a 7:15 start from now on…get there at 7 or 5 mins before.
Great morning boys.

At the end of the rainbow…there’s more rain, apparently

DATE: 2023-04-22 AO: Olympus Q: Krzyzewski PAX: Pelosi, Emoji, The Worm, mighty_mite, flipper, Toto FNGs: None COUNT: 7 Like weary Italian plumbers strapping into rickety go-karts on Rainbow Road, the pax took to the final week & tab of JD’s colorful spreadsheet with confidence and slight loathing. However, like all good things, this one had to come to an end. After the Worm crushed some quick meteorological calculations to assess the probability of a mid-workout downpour, we settled on roulette style odds and the pax fearlessly put it all on black. We managed to get in the better part of half the workout, when the Worm’s predictions came true and the brief, but intense showers ensued. Deftly taking action, we hurried to the hotbox to round out the workout and put this one in the books. Solid pump all around and good preparation for the upcoming snatch test in May. Let’s get into the recap. WARMUP: 10x swings, prying squats, 10x swings, arm circles, 10x swings THE THANG: (#1) 15min Thruster EMOM – 2x e/s with heavy KB (#2) 8min Row Ladder / Lying Pullover EMOM – 3/2/1 single ladder row e/s and 5x lying KB pullovers each minute (#3) Double Rack Tension Hold – cut short by Mother Nature but got in 3-4 minutes or so (#4) Somersault Squat – regroup in the hotbox for 20x each set for 2 sets (#5) Snatch Test Prep – 6x e/s for 5 sets (#6) Hateful End Complex – one set of clean press then 5x lunges (e/s) with a rack hold, 10 merkins, and 8 goblet squats MARY: Ran out of time, but did 10 slingshots (aka around the worlds) each direction ANNOUNCEMENTS: Waxhaw Trail Fest (5/6) Snatch Test (5/20) Brewruck (5/27) COT: YHC took us out just as the rain abated.

Three Amigos

DATE: 2023-04-21 AO: Kevlar Q: Orange Whip PAX: poptart, ChickenWing, Orange Whip FNGs: None COUNT: 3 Lots of chatter about parenting, to catch a predator and more.
We worked out too.

Part Deux

DATE: 2023-04-21 AO: Centurion Q: lex_luthor PAX: Snuka, Karen, Pilgrim, Emoji, Rousey, snowflake FNGs: None COUNT: 7 WARMUP: SSH, followed by random stretches that Lex needed THE THANG: brought out the white board again (2 days running) for 10 exercises with 60 sec on and 5 sec between exercises After round 1 we jogged around the parking lot and gawked at a few cars that were just sitting idling in the parking lot but no one dared get close to actually see what they were doing in the car Back to round 2 where we shortened to 45 sec on and 5 sec rest – also followed by a lap and more gawking 3rd and final round was also 45 sec on and 5 sec rest. There was a 30 sec option put out there but the “tribe” selected 45 sec option. Believe that there was some concern that we would have been punished if we chose the shorter option. MARY: none ANNOUNCEMENTS: Q school at DaVinci (6-30 on Saturday). Look to sign up new pax in slack the same day that they come out and ideally type their email in right at the workout. COT: Good work by all this AM.

4 Mile Creek

DATE: 2023-04-21 AO: Mountain-Goat Q: slim_fast PAX: fleetwood, gullah, jello, kilowatt, lois, Mayflower, retread, Rusty Michael, sledge, Spammer, the_mouth, wildturkey, drano, strange_brew FNGs: None COUNT: 15 WARMUP: Head to corner of Raintree and Rounding Run. Stretch, receive instructions. THE THANG: Four Mile Creek challenge: run as far as you can for 17 minutes, turn around and do the same in the opposite direction. Good mileage, plenty of hills, good company. COT: KW took us out In prayer.

Gone in 60 seconds

DATE: 2023-04-20 AO: Shield Q: lex_luthor PAX: ToeJam, Bizkit FNGs: None COUNT: 3 WARMUP: quick jog around the AO followed by some random mix of stretches that primarily benefitted Lex Luthor THE THANG: total of 10 bodyweight exercises that included: bunny hop sprawls, squat jumps, one armed burpees time was 60 seconds on and 5 seconds rest after the first round we did another lap of the complex continued to do a second round and then a third round before calling it quits MARY: none ANNOUNCEMENTS: hope that the boys of The Shield rehab from their various IR items COT:

Stoners Paradise

DATE: 2023-04-20 AO: Hydra Q: hoover PAX: jet_fuel, deep_dish, puddin_pop, spackles, Queen, Emoji, Mr. Magoo, Mikeoelz, Erin Brokavich, Foghorn, Daffy, others I can’t recall FNGs: None COUNT: 14
WARMUP: run to the other parking lot, do warmup stuff THE THANG: a 420 themed workout. 4 corners with 5 reps of merkins/squats/lunges/heels to heaven, 4 rounds of wall sits w/20 air presses each, across to the church for sevens and a jog back to the launch MARY: lots of that today ANNOUNCEMENTS: BrewRuck and new logo coming soon COT: Spackler had the takeout

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