SlackBlast – Page 294 – F3 South Charlotte

Rocking and Walking

DATE: 2023-02-08 AO: Sacs Q: wildturkey PAX: lex_luthor, Cheese Curd, Rousey, Lafleur, fire_hazard FNGs: None COUNT: 6
WARMUP: Sandbag and ruck mile
THE THANG: Grinders in the muddy field Sandbag and ruck mile Ladder with ruck pushups, squats and flutter
MARY: N/A
ANNOUNCEMENTS: Be nice.
COT: YHC on takeout

The forbidden workout

DATE: 2023-02-07 AO: Skunk-Works Q: lois PAX: stonecold, Mountain Momma, baracus, funky_cold, Smokey FNGs: None COUNT: 6 Lazy disclaimer. Lots of “Yada-yada” I clueing the parts about modifying and keeping safe. These are all vets, no wasting time.
WARMUP:
“Medium” lap in the parking lot, then the crowd favorites: SSH, IW, merkins, Mountain climbers.
THE THANG: Today, we do the forbidden workout: TABATA. Which, I was sorely disappointed to find that the tabata timer app updated and the lady’s voice actually pronounces it correctly. Bah.
Okay, so, 20 seconds on / 10 seconds rest … Set 1 – swings and squats Set 2 – cleans and overhead presses Set 3 – Lawnmower R / Lawnmower L Set 4 – RDL L / RDL R Set 5 – High pulls and lunges Set 6 – all thrusters all the time Take a medium lap after each set Stummitch
And because I give the whitest of white-glove treatments, a curated play list of the finest 70s and 80s classic rock: Boston, “Rock & Roll Band” Rush, “Tom Sawyer” Billy Squier, “Everybody Wants You” Blue Oyster Cult, “Burnin’ For You” Styx, “Too Much Time on My Hands” Sammy Hagar, “I Can’t Drive 🚫55” Night Ranger, “(You Can Still) Rock in America” Eddie Money, “Two Tickets to Paradise” Van Halen, “Dance the Night Away” 38 Special, “Caught Up in You”
RANDOM THOUGHT: In his magnum opus about not being able to drive 55, Mr. Hagar talks about taking 15 hours just to get to LA. A friend and I, before watching a Van Halen tribute band, calculated out that his likely starting point was Denver.
You’re welcome.
ANNOUNCEMENTS: blood drive COT: we had one, Smokey took us out

Sprint or Spurt?

DATE: 2023-02-07 AO: Swift Q: bratwurst PAX: bratwurst, Right Turn, soft_pretzel, picasso, Wolverine, kirby, madison, retread, fleetwood, Chopper, Polly & Gold Digger were sighted! FNGs: None COUNT: 10 WARMUP: 10min mosey down to corner of Rushmore and Harney. 4x50m dynamic exercises w/ strides – walking on heels, walking on toes, high knees, butt kicks.
Form drills: A-march, A-skip, Triple A-skip, B-skip, Straight-leg Bound, and 3 x 50m accelerations building up to 90% of sprint max (rolling start).
See the following links for videos. A-skip: https://youtu.be/U0JjbMMTOmw?t=17 Common errors in the A-skip: https://youtu.be/GQg9L28bi1g?t=282 . B-skip: https://youtu.be/U0JjbMMTOmw?t=112 Straight-leg Bound: https://youtu.be/U0JjbMMTOmw?t=298
Let’s just all collectively forget about the Triple A-skip. It was awkward and required way too much coordination. I can’t even find that it’s recommended beyond one or two videos. We’ll change this for next week.
THE THANG: Option 1 – Spurt – Sprint/Float 100m. Video explanation: https://youtu.be/qA0B3joUn48
THE THANG: Option 2 – Sprint – 3 sets of 3 sprints @ 90% sprint max w/ first 20m acceleration, 60m at 90% max, 20m deceleration. Walk back recovery between reps and 2-3min jog between sets.
COOLDOWN: – Head back to COT at 6:05am. 3min left so we did some core work WITH HANDS ON THE GROUND 😮
ANNOUNCEMENTS: – WTF = Waxhaw Trail Fest on Saturday May 6th. This is a fun homegrown F3 event for all speeds. Pre-blast from 2022 to get more about it: f3southcharlotte.com/2022/03/29/wtf-is-going-on-in-waxhaw-part2/

Don’t be afraid to get your shoes dirty

DATE: 2023-02-07 AO: Bagpipe Q: war_eagle PAX: Olaf, Cooter2, strange_brew, Spitball, madame_tussauds, teddyf3, Rousey, Carny, war_eagle, Snuka FNGs: None COUNT: 10 WARMUP: SSH, IW, Mtn Climbers, merkins, Peter Parkers and hillbillies THE THANG: -Mosey to the pond at Culman Park. Partner up. Both partners run up the hill, 10 jump squats, down the hill for 10 hand slap merkins. Then P1 runs around the pond while P2 does flutters. Repeat for 4 rounds flapjacking who runs. -Repeat the above but with 10 monkey humpers at top, hand release merkins at bottom and LBC’s while partner running. -Admittedly the hill was a bit sloshy but dang there was some mumbling about getting shoes dirty. I think Spitball was going to send his shoes to be professionally shined after this workout. Olaf may not return after his 7 week hiatus because of the mud on his shoes. -Anyway the hill had served its purpose so off to the Corporate Park Fountain for some 4 corners work except…what’s this? It is fenced off for remodeling. Luckily we had a parking lot and guys with a can do attitude. So we did a bear crawl/merkin ladder bear crawling to the first line, 2 merkins then repeat with 4, 6, 8, etc merkins. We got to I think 14 or 16 and it was time to head back to launch (definitely a time issue and not bc YHC’s arms were toast). MARY: Time for about 3 minutes of Mary called by YHC, Spitball and Snuka. ANNOUNCEMENTS: -Blood drive on 3/3. Plenty of sign ups available so please register. -Mark March 4th on your calendar for SOB Brewery Run in South End. -Waxhaw Trail Fest on May 6th. Keep that date open for a fun event. COT: -Kirby appreciated prayers as his dad had successful surgery. -Olaf took us out focusing on a homeless individual that we passed during the wo and asked that he and others know that they are not alone.

Firestarter : fire up the big game

DATE: 2023-02-06 AO: _Sob Q: OMNICRON PAX: f3bigtuna, Watergate, one star, Franky, Odd Job FNGs: None COUNT: 6 Warm a Rama Grady Corn, Seal Jack, Finkle Swing , potato picker, squat in n outs , single leg mini jumps, standing lunge , Dow dog walkouts
Football snake run to target with 1 penalty burpee
THE THANG: 1&11 merkin burpee 40 yard dash
Football snake run to hot girl yoga , 5-10-5 squat on the parking line
Slow mosey to passage Lean wall for 20 count Mike Tyson’s Air press
Football snake run to meet jenni.
MARY: None! ANNOUNCEMENTS: Blood drives coming up sign up.
COT: the q closed it.

Table for 2

DATE: 2023-02-06 AO: Swole Q: wildturkey PAX: Uncle Leo FNGs: None COUNT: 2
WARMUP: IW Halos Around the World Figure 8 Prying Squat THE THANG: 10 rounds of 10 R, 10 L and 5 American swings 2:30 per round 4 Tabata rounds 1 Sumo deadlift upright row/ high pulls 2 Squat/lunges 3 Pushup/ sit-up and pree 4 Russian twist, weighted glute bridge
MARY: N/A ANNOUNCEMENTS: Blood drive
COT: ☮️❤️🤘

Not following directions

DATE: 2023-02-06 AO: Blakovery Q: bratwurst PAX: bratwurst, hoot, Paper Jam, picasso, Chopper, goonie, Polly, tuck, turkey_leg, Kielbasa, midriff, retread FNGs: None COUNT: 12 We followed this route connect.garmin.com/modern/course/16657251 for a no-drop run (pickup the 6 at major intersections / turns) over the hilly subdivisions of the area surrounding Ardrey Kell High School.
Whenever I’ve been trail running or mountain biking and am not in the lead pack, I’ve always been appreciative of those who wait for me to help me not get lost or too separated. That’s the concept of a no-drop run – go your own speed but know that you won’t get left behind and you’re NOT a burden to the group. Sometimes we’re the slowest in our group and we need the support to make sure it’s enjoyable. I’ve left others behind before, much like Paper Jam left part of himself behind today 💩 and mapped the wrong route apparently, and it can be anxiety for all. We need these no-drop routes from time to time to keep the pressure off of worrying if we’re too slow or too fast for the group. Just get out there and enjoy it, but also do your 💩 at home…this is no-drop run.

Here’s to the runners

DATE: 2023-02-04 AO: Chicken-Run Q: HazMat PAX: Astro (Kyle Kirchhoff), Kielbasa, tuck, soft_pretzel, toolbag, Paper Jam, Chopper, kirby, Gruden, Right Turn, HazMat, Nada FNGs: 1 Nada COUNT: 12 Chicken Run is like a box of chocolate – you never know what you’re going to get. Some launch at 4:30, others launch on time at 6:00. We all arrive back where we started, each having covered a unique distance. This morning’s route was primarily around PCC then through Stone Creek Ranch.
Do you every stop to consider just how exceptionally odd our behavior is? How strange it is that we show up at 4:30 a.m. on a Saturday to run 18 miles? That other people show up at 5:00 a.m. to join in the frosted gloom, headlamps casting light into a dark abyss. @Astro reminded me just how unique and profound this reality is while running with me at 5:00 before we joined forces with Kielbasa.
Running for me has always been a mean to an end. Conditioning for sports I played in high school. But never running for the sake of running, or running a specific race. Only in the last few years through F3 have I become captivated in running. Running specific races.
It all started back in 2020 with the South Mountain Run CSAUP. Then it was Waxhaw Trail Fest. Beer Run. Deck the Halls. Solo South Mountain. Oak Island (Half Marathon). Waxtravaganza. Beer Mile(s). Killer Creek 50k. And in two weeks my first road marathon – Oak Island.
Guess what? I still don’t like running. At least not on my own. What has changed the game for me is the runners that I am surrounded by. The knuckleheads and happy clowns that willingly subject themselves to hours of training and sacrifice. The deeply spiritual and satisfying experience of arriving in the warm foyer of Chick-fil-A, knowing that delicious chicken is just minutes away. And enjoying that delicious chicken with 12 other high impact men who start their Saturdays off by embracing the suck. This is why we run.
SO here’s to the runners: – @Flipper for being one of the first to challenge me to lean into F3 community. And selling me your awesome Bob stroller that I still use to this day. – @Paper Jam and @Chopper for running with me early in 2020 during lockdown. And teaching me to never run without a wipe. – @Hoover @Gummy @Rousey and the ragtag bunch who carry on the Beer Mile tradition @HazMat @TacoStand and other Waxhaw pax who took on the Killer Creek 50k – @Tuck for challenging me to never stop running and embrace new challenges – @Frasier @Bunker @Hairball @TigerRag and many other #marathon runners who keep me humble. Their recovery pace is basically my race pace – @Soft Pretzel for leading the Oak Island tradition. A highlight of the year year. I can’t wait for the race in two weeks Oki Dokey and seeing newcomers like @RightTurn @Lawfawnduh @Franky @OddJob crush it
Keep running because these runs help us run the race of life. Don’t stop challenging the pax next to you to dig deeper and push harder. Because we take these challenges in the gloom and apply them to our personal lives.
“You’ve all been to the stadium and seen the athletes race. Everyone runs; one wins. Run to win. All good athletes train hard. They do it for a gold medal that tarnishes and fades. You’re after one that’s gold eternally.
“I don’t know about you, but I’m running hard for the finish line. I’m giving it everything I’ve got. No lazy living for me! I’m staying alert and in top condition. I’m not going to get caught napping, telling everyone else all about it and then missing out myself.” – 1 Corinthians 9:24-27

Marvin miles

DATE: 2023-02-03 AO: Marvin-Miles Q: Polly PAX: HazMat, bunker, turkey_leg, Polly FNGs: None COUNT: 4
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Uncharted Territory

DATE: 2023-02-03 AO: Joust Q: jet_fuel PAX: baracus, ductwork, geraldo, Hops, Mountain Momma FNGs: None COUNT: 6 WARMUP: Mosey the Charlotte Christian parking lot. Circle up for well planned exercises.
THE THANG: Mosey to plush soccer field. Quick stop at the “field house” for plank work. 4 corners on the field. Mosey to wall by football field. Arm raises. Mosey to plush track for 2 hot laps.
MARY: Yep, we did lots.
ANNOUNCEMENTS: Blood Drive March 3rd at Wesley UMC on Rea Road. See @marta for details.
COT: @smokey and the Frisbee Boys joined us. Takeout by @Tebow

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