SlackBlast – Page 292 – F3 South Charlotte

Chubby Hubby 4/17

DATE: 2023-04-17 AO: Chubby-Hubby Q: baracus PAX: funky_cold, Orange Whip, geraldo, stonecold, baracus, grasshopper, Rhapsody FNGs: None COUNT: 7 Perfect morning get back at it after Spring Break. Lots of talk of what we did over the break, upcoming vacay plans, kids dating and other child-rearing strategy.
Announcement: be on the lookout for new gear featuring new A51 logo.
Funky Cold closed us out in COT.

⚡️Short Circuit⚡️

DATE: 2023-04-15 AO: Davinci Q: Eleanor PAX: Odd Job, midriff, teddyf3, Chopper, snowflake, Hippie, Cheese Curd, Franky, C3P0, sledge, Kaboom, Rousey, ToeJam, Pilgrim, das_boot, Dooley, Happy Little Tree, Hulk Smash FNGs: None COUNT: 19 WARMUP: Wood Choppers | Bend and Reaches | Seal Jax | Windmills | Frankenstines
THE THANG:
Circuit 1 (45 sec work/15 sec rest | 3 rounds) – Sprint/back pedal (between parking lot lines) – Plank merkin – Broad jump – 6 inches

Circuit 2 (45 sec work/15 sec rest | 3 rounds) – Power Skips – Shuffle, shuffle, squat jump 180 – Merkins – Bounds

Circuit 3 (45 sec work/15 sec rest | 3 rounds) – Pull up (5 count negatives) – Explosive merkin – Mount Climber – Eleanors (we’ll see these again)

MARY: No time today
ANNOUNCEMENTS: Waxhaw Trail Fest – be sure to sign up before April 15th to get your sweet hoodie
Q school – April 22nd; it’s still a full workout so make sure to come out.
COT: Amen 🙏🏽
Today was one for the books!!

Party of five – fully smoked

DATE: 2023-04-15 AO: Olympus Q: Pelosi PAX: voodoo, MARTA, The Worm, mighty_mite FNGs: None COUNT: 5 WARMUP: Flailing and squats THE THANG: This one did it’s magic. By the end the Worm and Pelosi were seeing technicolor. 4 rounds of 7 press, 8 SLDL, 12 Rows per side, 10 rounds of W AMRAP, 3 rounds of the ultimate beach prep exercise the Wood Chopper, 3 rounds of goblet squats, 50 straight swings, then in prep for the 5/20 snatch test we did some EMOM snatches 5 per side. Bump up to 10 per side times 5 EMOM for 5/20 – easy peasey. Overall glorious morning. The Worm started out raging at a slack underling but was in his zen space, even seeing new colors by the end of the workout. MARY: Only because we were toast and done with the weights, we did 1 minute plank and 1 minute bridge. ANNOUNCEMENTS: COT:

Stonebriar & Preserve Pond

DATE: 2023-04-14 AO: -Brave Q: wildturkey PAX: teddyf3, Rousey, jrr_tolkien, midriff, soft_pretzel, rachel, Odd Job, Cheese Curd, ToeJam, fire_hazard, Simba FNGs: None COUNT: 12
WARMUP: Run THE THANG: BallyT to Stonebriar twin hills ‘mericans at bottom/Sit-ups at top Head north to The Preserve pond loop partner up, 3 laps 10 partner burpees, 20 hand slap ‘mericans and 30 patty cake sit-ups Back south to Stonebriar 5 trips up the hill w/ 5 burpees at top a few shenanagens on way back finish with relay race
ANNOUNCEMENTS: Converge at da Vinci (No Stonehenge.) WTF
COT: Peace, love and burpees

Run Away

DATE: 2023-04-14 AO: Mountain-Goat Q: Insomniac PAX: sledge, retread, slim_fast, Beefeater, Mayflower FNGs: None COUNT: 6
WARMUP: Mosey to Cary Ridge THE THANG: Explore every cul-de-sac: trot in, sprint out/run away, recover to the next MARY: who’s Mary? ANNOUNCEMENTS: some thing in Waxhaw with a hoodie; pray for Julie COT:

Dinner for 2?

DATE: 2023-04-14 AO: Kevlar Q: Orange Whip PAX: lex_luthor, Orange Whip FNGs: None COUNT: 2 Weights in the pavilion during some rain and 2+ miles. Only Lex and YHC. Good circuit with merkins, sit-ups and running between sets.

What’s a tarantula, Dad?

DATE: 2023-04-13 AO: Nightmare-On-Elm Q: sledge PAX: midriff, Happy Little Trees (2.3) FNGs: None COUNT: 3 “Wait, where is everyone?” “Looks like it’s just us, but I saw Midriff running so he might join us.” “Who’s Midriff? How’d he get his name?” “Not sure. Do you even know what a midriff is?” “…no…”
WARMUP: 15 SSHs, 15 IWs
THE THANG: REPS EA: 30/20/10/20/30 1. Burpees 2. Big boy situps 3. Chair presses (overhead) 4. Toe tap crunch on curb 5. Tarantulas (jump lunge x2 + squat = 1)
MARY: Yes. See 2 and 4 above
ANNOUNCEMENTS: None
COT: Midriff took us out and then shared the story behind his F3 name
I stole this workout from @tagalong without prior notice nor permission. Thank you, sir!

DT 4/13

DATE: 2023-04-13 AO: -Devils-Turn Q: retread PAX: Astro (Kyle Kirchhoff), bunker, Dosey Doe, fleetwood, hairball, Kielbasa, frasier, retread FNGs: None COUNT: 8 THE THANG: The pax endeavored to accomplish various thangs this morning: the T-Shirt route, 3 x 1km mile training, etc. ANNOUNCEMENTS: Best of luck to Hairball in Boston! COT: Astro closed us out with prayer.

Breakfast for 2?

DATE: 2023-04-13 AO: Sparta Q: Orange Whip PAX: funky_cold, Orange Whip FNGs: None COUNT: 2 Spring break seems to have sucked the life out of AOs this week. Fortunately some of us are still getting after it.
Funky & I got there late and realized we were the only ones showing up today and made the best of it.
The Thang Run to Crestdale track -1k run at 10k pace -1k run at 5k pace -1k run at 10k pace -couple recovery laps Run back
Great crisp morning. Looking forward to seeing the rest of the guys next week.

4 men walk into a parking deck…

DATE: 2023-04-12 AO: Wamrap Q: rachel PAX: rachel, Orange Whip, O Tannenbaum, Kaboom FNGs: None COUNT: 4 After weeks of big #s it was 4 men who showed up on the clear cool morning to see what the parking deck had in store.
Rachel volunteered to Q and took us on a BLIMPS journey through all the levels and a loop around dog bark alley.
It was a solid, meat and potatoes type workout, with Rachel disappearing moments after finishing the final explanation of the route.
Kaboom 💥 has stepped up to lead his first workout next week. I believe this will be his VQ.
Also congrats to him for landing a new gig at TSA as he had been on the job hunt. Just make sure you don’t yell “Kaboom!” when you see him in security.
OT shared a special story on how he posted at F3 Cape Fear in Wrightsville beach and they made him jump in the intercoastal and swim to another dock, climb up on it, do merkins and swim back…this was after doing yoga. And you thought we were weird.
New A51 shirts will be on sale soon.

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