Author Archive SlackBlast

Spring Break Edition

DATE: 2023-04-10 AO: Chubby-Hubby Q: baracus PAX: funky_cold, turkey_leg, Joker_Shawn Heath, baracus FNGs: None COUNT: 4 All went for the five mile flat route on a brisk sub-40 degree morning.

Almost 4 miles and wet!

DATE: 2023-04-08 AO: Davinci Q: Franky PAX: Odd Job, Chopper, midriff, C3P0, Eleanor, Kaboom FNGs: None COUNT: 7 Lots of running and exercises while trying to stay dry…..

Blame It On The Rain

DATE: 2023-04-08 AO: -Rock Q: Floor Slapper PAX: Floor Slapper, geraldo, BobbyFischer FNGs: None COUNT: 3 WARMUP: Floorslapper arrived on time along with Geraldo, Bobby Fisher & Runstopper. The forecast said 100% of rains all day. After some deliberation we drove over to the Hot Box looking for dryer conditions. THE THANG: We started at the Hot Box alongside our kettle bell swinging brothers. At this point Runstopper said he was going to lift and bolted for the gym. We did some side straddle hops, Imperial Walkers & squats. Rather than staying dry Floorslapper said to follow him and we jogged to the rock pile by the other 51 entrance. We picked lifting rocks and headed to the carport. Floorslapper called a variety of rock exercises and a hot lap after each round. Bobby Fisher recounted the excitement at Providence Plantation concerning international burglars, a homeowner with night vision goggles and helicopters. Quite an exiting night. We put our rocks down and ran back to the hot box. He said he’d drive back and return the rocks if we didn’t come back. At the Hot Box Floorslapper called a couple of rounds of dips, step ups and derkins. We then ran back to the covered car port for some more rock work. Floorslapper said he didn’t have enough planned for 60 minutes so we headed back to the Hot Box to wrap it up. MARY: Flutter kicks, Boone Crunches, etc.
The weather conditions were miserable and thanks to Floorslapper for leading. ANNOUNCEMENTS: Brew Ruck 5/27/23 5 miles and 5 breweries. See @hoover for the deets. COT:

Smashing Pumpkins in the Hot Box

DATE: 2023-04-08 AO: Olympus Q: Pelosi PAX: frehleys_comet, mighty_mite, The Worm, ickey_shuffle, Emoji, voodoo FNGs: None COUNT: 7 Dodged the rain in the Hot Box with a few Rock refugees coming an going. Good grind today, about as hard as we can go for an hour. No consensus on best Smashing Pumpkins album, played Gish today and will have to layer in Smashing Pumpkins album sampler over next two months. Special appearance from Olympian @Frehley_comet back from Clemson. Permission slips for Brewruck have been submitted and awaiting approval. Will send a follow up poll on a couple topics for this summer WARMUP: flailing around THE THANG: 20 minute death march of 2x2Clean,squat,press, Tricep Terror, Monkey Humber squats, Wood choppers, Sumo squat burbees, halo’s in a horse stance. MARY: Bridges and planks ANNOUNCEMENTS: #brewruck on May 27th, some Marvin hike?? COT: Lord’s prayer with Ruck refugees

Smashing Pumpkins in the HotBox

DATE: 2023-04-08 AO: Olympus Q: Pelosi PAX: frehleys_comet, mighty_mite, voodoo, Emoji, ickey_shuffle, The Worm FNGs: None COUNT: 7
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Hills Up

DATE: 2023-04-07 AO: Mountain-Goat Q: retread PAX: geraldo, lois, Mayflower, retread, slim_fast, Spammer, sledge, Watchita, Insomniac (Q) FNGs: None COUNT: 9 WARMUP: Woodfox->Rounding Run-> Windbluff. Dynamic stretching. THE THANG: 30/30/1 intervals on Windbluff, Shallowood, Rising Meadow, and Woodfox. Recover between intervals, mostly uphill. ANNOUNCEMENTS: Brewruck, Waxhaw Trail Fest. COT: Keep Julie and Sensei in your prayers. Safe travels for Pax taking to the skies and roads this weekend.

Wait, no rain?

DATE: 2023-04-07 AO: Centurion Q: Point Break PAX: Snuka, Runstopper, Emoji, Pilgrim FNGs: None COUNT: 5 The Thang
Mosey from Amelie’s over to Charlotte Catholic and took the short ramps to the 4th floor of Tartarus for CoP.
Warm-Up Exercises in cadence: • SSH x 15 • IW x 10 • Peter Parkers x 10 • Merkins x 10 • Stretching (various) • LSS x 10
Mosey down the stairs to the base of stairwell #1.
WAVE 1: The Beast • Starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do 6x more. Run to stairwell #2, 6x, bottom of stairwell #2, 6x, run to stairwell #3, 6x, top of stairwell #3, 6x. Wait for the 6. Once the 6 is in, reverse and repeat with new called exercise. (6 Rounds, 6 Stops, 6 Reps each stop = The Beast) o ROUND 1: Merkins o ROUND 2: LBCs o ROUND 3: 180 Degree Jump Squats o ROUND 4: CDDs o ROUND 5: Heels to Heaven o ROUND 6: Burpees
Wave 2: Abs & Animals • Mosey over to the fence at the football filed • Toes-to-Fence (Dragonflies/Scorpions?) x20 • Bear Crawl over to deck • Racoon Crawl along the 1st floor wall • Toes-to-Fence x20
Mosey back to Chucky Cheese / Launch Point with some quick Mary before time was called.
YHC with the take out prayer.

Then there were two…

DATE: 2023-04-07 AO: Kevlar Q: ChickenWing PAX: Full House FNGs: None COUNT: 2 WARMUP: THE THANG: 8 round Tabata, full body and we even picked some heavy pebbles MARY: ANNOUNCEMENTS: COT: Continued prayers to sensei and Julie, work friend Jonathan, and to the HIMs to have the strength and patience to be there for their families.

Vomit Circle

DATE: 2023-04-06 AO: Nightmare-On-Elm Q: soft_pretzel PAX: sledge, teddyf3, Rousey, wildturkey, midriff, Dooley, Franky, war_eagle, Eleanor FNGs: None COUNT: 10
WARMUP: 8-count burpees
THE THANG: kettlebell and jump rope circle hills and push-ups
MARY: a sprinkling
ANNOUNCEMENTS: WTF
COT: Some guys “learned” some kb exercises today. Send Soft Pretzel your chiro bill. 130 push-ups and 13 sprints up a shag carpeted hill? why not.

August Humidity in April

DATE: 2023-04-06 AO: -Devils-Turn Q: flipper PAX: bunker, Joker_Shawn Heath, Astro (Kyle Kirchhoff), fleetwood, retread, Tron, Polly, hairball, Chopper, turkey_leg, Sparrow, voodoo, Wolverine, Cookie (FNG Amos) FNGs: 1 Cookie (FNG Amos) COUNT: 14 Site Q Flipper posted a route yesterday (The Traitor’s Loop), but has some bug sweeping his family, so he wasn’t there. The pax did their usual things, which involved at least 4 different workouts and 5 different routes. Joker, Tron (#kotters), and I ran the called route. Joker did some of the fartleks as prescribed by the 2-workouts-per-week mile program, but pulled up lame with a calf issue on the 3rd one and took it easy with Tron and me the rest of the way. The rest of the pax did their own marathon/ultra/whatever workout. It was the usual glorious chaos out there. Thanks to Astro for the takeout in COT.
Announcements: 1) Waxhaw Trail Fest – check out Tuck’s preblast and get signed up. Hoodies are available. 2) Brewruck – check out Hoover’s preblast and get signed up. Beer is available.
Moleskine: The sweat was flowing this morning. Polly appeared to win the prize for moistness. He seemed to be in peak July form already. Welcome to Amos, who basically named himself by referencing Famous Amos Cookies during his introduction before the run. We hope to have Flipper back in the gloom soon, although he will be in Disney for some family “fun” next week. Have a great Easter and Spring Break, as applicable.

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