SlackBlast – Page 291 – F3 South Charlotte

Tempo and Taper

DATE: 2023-04-20 AO: -Devils-Turn Q: flipper PAX: midriff, Gold Digger, Dosey Doe, Chopper, Wolverine, purell, bunker, turkey_leg, Polly, frasier, flipper, Astro (Kyle Kirchhoff), retread, Fudd FNGs: None COUNT: 14 It was dark, we ran, the end.
Wishing good luck to Frasier and DoseyDoe as they head to London for a quick 26.2.
Kotters to Purell who hasn’t been to DT since 2018… ok fine, 2022.
Good to see everyone out there, and running the same route for the most part. On a personal note, it’s nice to be back in the saddle and doing work after a long stint on IR.
See y’all next week, same DT time, same DT channel

4/20 Workout

DATE: 2023-04-20 AO: Nightmare-On-Elm Q: Cheese Curd PAX: sledge, wildturkey, kirby FNGs: None COUNT: 4 WARMUP: Warm up- light Jog- IW, runners stretch, SSH, Pot (potato) pickers
THE THANG: Puff Puff Pass Scout Run- sprint 10-15 seconds and run back to line
4/20- 2 exercises at each end and a run in the middle- should have be 20 total runs (5 rounds per set) had to cut it short due to time.
1) Squats and LBC / Diamond merkin and body saw 2) Monkey humper and Box cutter / dive bomb merkin and Plank Jacks 3) Bulgarian single leg squat and dips / Russian twist and donkey kicks- only 1 round
Didn’t get to- 4) Step up or jump up and Spider-Man / wide arm merkins and windshield wiper
I wannna get high so high -2 trips up the hill by the theater sign. 1 burpee at the bottom add on with each trip – only 2 trips
MARY: during the workout
ANNOUNCEMENTS: King of the Hills, WTF, BeerRuck
COT: Few guys banged up out there, speedy recovery to all. Reach out to a brother you don’t see or have not seen lately – Wild Turkey had a interesting rag on his head, celebratory I am sure. – Turkey also confirmed I had too many rounds built in. This is the guy who also said, stick to the workout…and we did. Mumble chatter doesn’t work when it’s just 2 of us – We almost lost Sledge on the scout run. May have pulled a hammy on the 1st sprint – Runny a little slow but Sledge put the work in – Kirby came out looking to get some walking miles on but his other Mash unit was nowhere – Kirby got some stretching and gentle walking miles – we all expected to see Rousey this am. Not savage enough – todays plan was more aggressive than it appeared on paper. I honestly thought we’d blow through this one..left a few exercises on the table for next time – Thanks WT for the opportunity to lead
Smoke’em if you got’em

Best Mile – Week 4, Workout 1

DATE: 2023-04-19 AO: Swift Q: Chopper PAX: Wolverine, midriff, Hippie, retread, jrr_tolkien, Citgo, Gold Digger, Frasier, Dosey Doe FNGs: None COUNT: 10 6 PAX for 9x1min hills on Ben Nevis. Recover back down to the bottom.
4 PAX for intervals on the Bull Ring. Tapering for the London Marathon on Sun, 4/23.

I like this new game

DATE: 2023-04-19 AO: Meaad Q: mighty_mite PAX: voodoo, high_tide, The Worm, Soul Glo, Unplugged FNGs: None COUNT: 6
WARMUP: iw x 15 windmill x10 arm circles backward and forward THE THANG: 10 min emom of 8 double swings. alternate between inside and outside legs 4 rounds(should have been 5) of leg lava 20 tricep ext 50 swings 20 tricep extension
The game was for me to play the spotify of bands I saw live in college. When a pax identifies the band, we can move onto the next band. If the band is can’t be identified, the pax are exposed to more and more of their catalogue, giving them an education on a “new” band.
The bands: Faith No More Sevendust(this gave them trouble) The Black Crowes MARY: ANNOUNCEMENTS: wtf may 6 Brewruck may 27 new spreasheet starting at swole next week COT:

Savages? I thought you’ve been saying “cabbages”

DATE: 2023-04-19 AO: Sacs Q: sledge PAX: Cheese Curd, lex_luthor, wildturkey, Rousey, Lafleur, Emoji, fire_hazard, ToeJam, Happy Little Trees FNGs: None COUNT: 10 The electorate voted against distance so we didn’t go far.
WARMUP: Lap around the parking lot
THE THANG: First circuit for time: 10 man makers (slick) 20 deadlifts 10 pull throughs (2 is 1) 30 squats (ruck and sandbag) 10 shoulder press 40 glute bridges (ruck or sandbag) 10 hand-release push ups 50 flutter press (count the kicks) 10 thrusters
We finished in 9:30 took a lap and did the circuit again + 10% (10 -> 11, 20 -> 22, etc.) had to be under time or we had 30 man makers as punishment. This time we finished in 8:37 so we took another lap and did it again. Didn’t add reps past the 10% and finished with a few seconds to spare. Then 2 laps. Then once more through the circuit at base + 20% with a little extra time. Finished in 9:32 then walked it out to COT.
MARY: Nope
ANNOUNCEMENTS: King of The Hills, Waxhaw Trail Fest, BrewRuck
COT: Thanks all around

A warmup?

DATE: 2023-04-19 AO: Wamrap Q: Kaboom PAX: Astro (Kyle Kirchhoff), mcgee, poptart, DoubleE_F3, Horsehead, Alf, turkey_leg, Kaboom, Orange Whip FNGs: None COUNT: 9 WARMUP: we did one. It was refreshing. THE THANG: WAMRAP circles
Kaboom led his VQ at WAMRAP. Had us a little confused with an actual warmup, but then we got down to business with some loops around the parking deck and several rounds of stairs.
The dead mouse was in the stairwell was a nice touch.

7 vets and a FNG

DATE: 2023-04-18 AO: Skunk-Works Q: Mountain Momma PAX: lois, Schottzie, Spyglass, stonecold, Horsehead, Smokey, DeChampbeau FNGs: 1 DeChampbeau COUNT: 8
WARMUP: the usual THE THANG: 20-10 Tabata, 60 second planks and laps MARY: not much time, just some flutter ANNOUNCEMENTS: none COT: love the Lord and love those around us

You asked for it

DATE: 2023-04-17 AO: Swole Q: voodoo PAX: The Worm, flipper, ickey_shuffle, wildturkey, mighty_mite, voodoo FNGs: None COUNT: 6 WARMUP: SSH x 16 IC Imperial Squat Walker x 10 IC Prying squat x 1
THE THANG:
Voodoo complex (swing, high pull, snatch, clean, squat, press) – 1 rep of each to 5 of each – complete 2 side before moving on to the next
6 merkins – 1 renegade rows per side to 1 Merkin – 6 RRs per side
5 dead stop swings + 5 somersault squats 4 DS swings + 5 somersault squats Etc.
April snatch complex: 2 dead stop snatches to OH squats per side 3 snatches to reverse lunge per side 4 swing + snatch per side 5 snatches per side Repeato for 4 rounds.
Plank until time is up < 1:00 Thanks to Flipper for taking us out in COT. Announcements: WTF - 5/6 Brewruck - 5/27 New program from Flipper - 4/24 (next Monday) Moleskine: It was a glorious morning out at Swole today. The temps were perfect and we had a good crew. With Spring Break over, hopefully numbers will be up across AOs. Since the rainbow spreadsheet we at really compatible with our desires, I told Mighty I would Q and make something up based on some of the earlier complexes in the program. We started with some Voodoo complexes since they hit just about every KB exercise. I was only going to take us to 4 reps, but Wild Turkey asked for 5, so we did 5. We finished with the April snatch complex since Mighty Mite keeps talking about it and “doing it in April.” We did 4 rounds of that because we had time and because I don’t like odd numbers of sets unless it’s 5. 🤷🏻‍♂️ Thanks for coming out this morning, boys. Let’s enjoy these temps while they last!

3.5 miles . . . .

DATE: 2023-04-17 AO: Firestarter Q: Franky PAX: Point Break, Odd Job, SweetWater, Rousey, Dooley, Chopper, kirby FNGs: None COUNT: 8 WARMUP: Mosey to the parking lot by 131 Main restaurant. 20 SSH, 20 Imperial Walkers, 20 hillbillies, 20 superman, 20 LBCs. Mosey around the target, 3 merkins every 3rd light + 3. Mosey to the fountain by shake shack – stoping by street lights and doing +6 mountain climbers at each big stret light – got up to 30. THE THANG: 10 Inclines at the fountain – then run around the other fountain x 5; then 5×10 dips, 5×10 LBSs, and 3×10 supermans. MARY: she was late and never showed up ANNOUNCEMENTS: WTF – registration is still open. COT:

Patriot Day / Marathon Monday

DATE: 2023-04-17 AO: Blakovery Q: bratwurst PAX: bratwurst, Polly, frasier, fleetwood, tuck, Kielbasa FNGs: None COUNT: 6 The classic PJ route was on tap for today. A spry Polly and a tapering Frasier took the lead while the rest followed and were likely bored by 4th Official talk with PO, SPA, and DOGSO.
Thinking about Hairball (Jon Myers), Garcia (Justin Kennelly), and Sparrow (Eric Smith – 13160) and the other runners on this Marathon Monday that are tackling the 26.2mi from Hopkinton to Boston. – Track runners here: results.baa.org/2023/ – or in the App here: www.baa.org/races/boston-marathon/baa-mobile-app – TV coverage here: www.baa.org/races/boston-marathon/watch/tv-coverage

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