Author Archive SlackBlast

Blakovery – Monday the 13th

DATE: 2023-02-13 AO: Blakovery Q: retread PAX: bratwurst, bunker, Chopper, frasier, hairball, Kielbasa, Polly FNGs: None COUNT: 8 Hunter Oaks was today’s route. A few brave souls broke away from the beaten path and blazed a new trail. All of us made it back intact and on time. Good luck to those participating in the Oak Island festivities on Saturday!

Dead guy rock

DATE: 2023-02-13 AO: Swole Q: voodoo PAX: wildturkey, ickey_shuffle, mighty_mite, The Worm, voodoo FNGs: None COUNT: 5 Warm up: 10 SSH 10 swings 10 windmills 10 swings 10 IW 10 swings Prying squats 10 swings 10 halos 10 swings
Main event: Set 1: 10 swings, 5 presses per side, 5 pull-ups x 5 Set 2: 10 swings, 10 goblet squats, 5 reverse lunges per side x 5 Set 3: 5 swings, 5 high pulls, 5 snatches per side x 5
Announcements: Blood drive 3/3, SOB Brewery Run 3/4, The Worm on Q at Meathead Wednesday
Music was a Chris Cornell playlist
COT: Thanks to Ickey for taking us out.

Keep it Moving!

DATE: 2023-02-11 AO: Stonehenge Q: wildturkey PAX: snowflake, lex_luthor, Cheese Curd, ToeJam, fire_hazard, Sparky, Leatherback, HulkSmash, Passat FNGs: 1 Passat COUNT: 11
WARMUP: Standard fare – Side straddle hops Imperial Walkers Steve Earls Mountain climbers Plank jacks ‘mericans THE THANG: Lake laps step-ups, jump-ups incline, decline ‘mericans dips, ‘mericans Hit the beach!!
Commando Circuit parallel bars, hi/low supine pull-ups x 3
Bagpipe Hill Catch-me-if-you-can forward & backward
Starfish Push-ups Carolina Dry Docks LBC Sit-ups burpees in middle
Return home via the lake
Relay races
MARY: N/A ANNOUNCEMENTS: 🩸🚍
COT: ☮️❤️🇺🇲✝️

Minimum Shminimum!

DATE: 2023-02-10 AO: -Brave Q: Odd Job PAX: soft_pretzel, midriff, Taco_Stand, teddyf3, fire_hazard, Rousey, kirby FNGs: None COUNT: 8 WARMUP: Run to the end of the parking lot for SSH, IW, Merkin, then right into it.
THE THANG: Mosey uphill on Community House/Bryant Farms to the playground at Hawk Ridge. AMWRAP of: a) 5 pull ups b) 20 LBC c) run around parking lot and alternating with: a) 5 toes to bar b) 20 merkin c)run around parking lot
Mosey back to base the long way (up Elm and down Ballantyne Commons) stopping along the way for called exercise.
Total miles ~5.5 depending on number of circuits done in the AMWRAP. Who wants to just do the minimum?
MARY: Ya right, this was an OddJob led event.
COT: Midriff gave thanks for some positive momentum on his home repairs and for his F3 brothers. Kirby told the shortest Kirby story ever. Rousey had detailed questions about pooping.
Really great second F afterwards at the Panera. I am grateful for these conversations, the encouragement and support we show each other, and the willingness of those who open up to do so. Also, the poop jokes.

Led by the Spirits

DATE: 2023-02-10 AO: Mountain-Goat Q: Spammer PAX: gullah, slim_fast, Spammer, retread, kilowatt, Rusty Michael, lois, Sensei, wildturkey, Insomniac, shrute FNGs: None COUNT: 11 WARMUP: Ran to the far end of strawberry, and back to the light at 51 for some stretching. THE THANG: Pax were promised no hills this week and so a no hills run was delivered. Traveled to the arboretum parking lot by way of 51. Met the six at the ABC store. With the stores facing your right side, run the length of the parking lot alternating speeds at every speed bump. Follow lot around past the HT, Walmart, Michael’s etc. wrapped around by the Taco Bell, movie theater and Chic-Fil-A. Some pax headed back at this point but most rendezvoused back at the ABC store before the mile trek back to launch. COT: @spammer

Not really a nightmare

DATE: 2023-02-09 AO: Nightmare-On-Elm Q: Rudy PAX: Rudy, Happy Meal, lex_luthor, Lafleur, tagalong FNGs: None COUNT: 5 WARMUP: mosey to side of movie theater, stretching. THE THANG: 7’s up the Hill. Bottom Merkins, top Squats. Mosey to Firebirds. Step Up, Derkins- 20,15,10,5 each. Dips, incline merkins 20,15,10,5. Jack Web – 1 Big boy sit up, 4 American Hammers …10 Big Boys, 40 American Hammers. Mosey to launch. Tabata, Dry Docks, Lunges, Merkins, squats, wall sit, balls to the wall, plank, Rosalitas. MARY: ANNOUNCEMENTS: COT: pray for patience

Sparta Intervals

DATE: 2023-02-09 AO: Sparta Q: baracus PAX: Orange Whip, Mr Brady, ductwork, Christmas, Popper (FNG Eric) FNGs: 1 Popper (FNG Eric) COUNT: 6 1 mile warmup jog to Crestdale Middle School track
COP – SSH, IW, Sharon Tower, various stretching
Interval Training – Push on the straights x 4 laps – 400M fast followed by 400M recovery x 2 – 800M fast followed by 400M recovery x 2 – cooldown lap
1 mile return trip to launch point
Converge with Peak51 for COT
Welcome FNG Eric. Named Floater, but quickly renamed to Popper.

Mosey Down Memory Lane

DATE: 2023-02-09 AO: Shield Q: picasso PAX: Snuka, Rousey, Cooter2, Pilgrim, Carny, Spitball, Bombay FNGs: None COUNT: 8 I grew up less than a mile from the AO so planned some story time as we moseyed down memory lane.
Mosey to the Middle School [insert story of where I was busted “hanging out” with my high school girlfriend] Did some warmup stuff
Mosey to Quail Corners Shopping Center for rounds of Four Corners.
[Insert story of how Rusty’s had one of the first arcade versions of Mario 3, which I lived on]
Mario-themed four corners circuit: 10 Coin Collectors (squat jumps) 10 Piranha Plant Push-ups 10 Koopa Troopa Dips 10 Bowser Burpees Power Up Planks for the 6 X3
Mosey to Harris Teeter [insert story of first job as grocery stock boy]
Grocery-themed four corner circuit: 20 Shelf Stockers (arm raises) 20 Cash Register Crunches 20 Frozen Food Dry Docks 20 Lunch Meat Leg Lifts Produce Pickups for the 6 X3
Mosey to launch for some Mary COT

Tour de Brandi

DATE: 2023-02-09 AO: _Area-51 Q: MARTA PAX: geraldo, spackles, Grits, jet_fuel, MARTA, boerewors, Safelite, Slingshot, Queen, Emoji, Brandi, deep dish, bootlegger, Addison aka IKEA FNGs: 1 Addison aka IKEA COUNT: 14 Brandi Q WARMUP: standard fare THE THANG: sprints merkin decline ladder tour of OP with exercises three peat of hill with merkins mosey home ANNOUNCEMENTS: welcome IKEA, March 3rd blood drive COT: Brandi takes us out

Wait…there’s more we can do at 5 Knolls?

DATE: 2023-02-08 AO: Anvil Q: Waffle House PAX: Point Break, lorax, Mr. Magoo, Pilgrim FNGs: None COUNT: 5 WARMUP:
The morning started out like any other morning. PAX were disclaimed and warm-ups occurred.
THE THANG:
Following CoP, we headed over to the rock pile near Hwy 51 for a quick set of Curls, Presses, and Triceps. Just enough to get the arms burning if you picked the right rock.
Immediately after, our fearless Q started to lead us across 51 over to 5 Knolls territory. Didn’t take long for the tenured Anvil PAX to know where this was headed. But rather than shock the system with a patented triple nickel on the main hill, Waffle House surprised us with a String-of-Pearls beatdown that was just as merciless. We started w/ Burpees at the entrance and added an exercise at each intersection. And yes, the hill was leveraged.
5 Burpees + 10 Merkins + 15 Squats + 20 Shoulder Taps + 25 Flutter Kicks + 10x Diamond Merkins, a round of Mary called by each PAX, and a handful of planking.
Took an exercise off at each intersection on the way back.
Wrapped up the pain with wall sits and shoulder raises.
MARY:
None, made it back for CoT right at 6:15
Lorax with the takeout.

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