Author Archive SlackBlast

4 miles on a cold Saturday morning.

DATE: 2023-02-04 AO: Davinci Q: Franky PAX: Odd Job, C3P0, Palmolive, OMNICRON, One was supposed to show up 🙁 FNGs: 1 One was supposed to show up 🙁 COUNT: 5 WARMUP: a bit of running then 20 SSHs, imperial walkers, and burpees. THE THANG: running behind target and stopping by each street light for some flutters (132 total). Then mousey across Ardrey Kell Rd to the medical buildings fountain. 3 rounds of derkins, running, and LBCs. 3 more rounds of jump ups, running, and American hammers. There was some planking and stretching as well. Then mousey to the fountain by Brixx. A few more rounds of squats and more running. Then some arm circles, wall sit ups with arm raises. Then over to the yoga studio. Some merkins and a lap around yoga studio. Mousey back to launch and two laps around Best Buy. Total mileage 4 miles.

4 miles because it was cold!

DATE: 2023-02-04 AO: Davinci Q: Franky PAX: Odd Job, OMNICRON, Palmolive, C3P0, None , None One FNG was supposed to show up but he decided to fart sack it this cold morning ….. FNGs: 1 None One FNG was supposed to show up but he decided to fart sack it this cold morning ….. COUNT: 5 WARMUP: some running, 20 SSHs, imperial walkers, and burpees! THE THANG: visited behind target and stoped at each street light for some flutters. Then visited all of the fountains in the area. Some classics (derkins, LBCs, jumps, American hammers, planks,, squats, arms circles, arm raises, merkins, and more running. Back to launch for two laps around Best Buy. 4 miles in total. ANNOUNCEMENTS: none

Frozen Lips and Merkins

DATE: 2023-02-04 AO: _Area-51 Q: O Tannenbaum PAX: geraldo, Alf, Floor Slapper, ductwork, beaver, hoover, turkey_leg, @wolverine, FNGs: None COUNT: 8 WARMUP: mosey through kettlers, seal jacks, IW, merkins, planks, squats, etc THE THANG: The green, merkins, ski jumps, run to hotbox for 10 dips/squats, run to hill for burpees (increasing), run back to green X 5. Lots of COLD chatter and merkins. Great to see the Sun! And Alf/Wolverine didn’t lap me… MARY: about 10 mins total COT: thanks for healing Stephen H,joined with KB @pelosi, @worm @ kswekkskkiiiyii

You can’t hide 400 swings

DATE: 2023-02-04 AO: Olympus Q: Pelosi PAX: Krzyzewski, The Worm FNGs: None COUNT: 3 WARMUP: Movement – it was 26 degrees THE THANG: As decreed by Voodoo, we had to complete the mission of 400 swings. So 5 by 5 ladder of single handled swings, 5 x 10 swings and 5 double push presses, 5 x 10 swings and 5 burpees, 5 X 10 swings and 10 upright rows, 5 X 10 swings and 6 renegade rows followed by a final sprint of just swings to reach 400. Challenge of the day – balance and hold KB upside down for as long as possible. A skill that is impressive and old school but not easy at the end of the workout. Discussion topic of the day – digging trenches. MARY: 1 minute plank ANNOUNCEMENTS: COT:

You can’t hide 400 swings

DATE: 2023-02-04 AO: Olympus Q: Pelosi PAX: Krzyzewski, The Worm FNGs: None COUNT: 3 WARMUP: Get moving at it is 26 degrees. THE THANG: As decreed by Voodoo we had to complete the mission of 400 swings. So 5 by 5 ladder of single handled swings, 5 x 10 swings and 5 double push presses, 5 x 10 swings and 5 burpees, 5 X 10 swings and 10 upright rows, 5 X 10 swings and 6 renegade rows followed by a final sprint of just swings to reach 400. Challenge of the day – balance and hold KB upside down for as long as possible. A skill that is impressive and old school but not easy at the end of the workout. Discussion topic of the day – digging trenches. MARY: 1 minute plank ANNOUNCEMENTS: COT:

Saturday Savagery

DATE: 2023-02-04 AO: Stonehenge Q: ToeJam PAX: teddyf3, snowflake, markettimer, sledge, wildturkey, Rousey FNGs: None COUNT: 7
WARMUP: SSH, Windmills, arm circles, mountain climbers, slow Merkins THE THANG: Partner Dora 100 Merkins, 200 LBCs 300 squats partner runs with rock other completes Dora, switcheroo Mosey to parking deck 10 Burpees, up level 20 squats, some bear crawl broad jumps 30 LBCs, some karaoke, 40 shoulder press, up a level 50 Mt climbers up a level 60sec plank. reverse and head down same work on way down. mosey to launch oklahoma drill sprints at launch to time MARY: box cutters, heels to heaven heaven, ANNOUNCEMENTS: blood drive March 3rd, boy scouts canned food pick up today. ToeJam buying coffee for those who posted COT: @wingman lead is out

Tarmac 5k Anyone?

DATE: 2023-02-01 AO: Anvil Q: Clover PAX: Point Break, spackles, Razorback FNGs: None COUNT: 4 WARMUP: Disclaimer delivered, and we’re off.
THE THANG:
Clover decided to resurrect a previous weinke which basically consisted of running every lane of Calvary’s massive parking lot with inter-dispersed exercises at the turns. Wanna know how much tarmac Calvary really has? Turns out, it’s 3.5+ miles. We hit the 3.5 mark without making to every corner of the lot.
Good work by the group.
COT:
Clover with the takeout.

Southern Hospitality

DATE: 2023-02-03 AO: Centurion Q: Point Break PAX: snowflake, snuka, Erin Brokavich, Preschool, Roadtrip, Grillz FNGs: None COUNT: 7 WARMUP:
Arrived just before the bell. Had a full Tartarus Weinke planned even though the rain had subsided. New PAX from Florida in town this week (Grillz) said he had done the deck with the Shield crew on Thursday and wanted to see more of the AO. As the Q, I graciously complied.
THE THANG:
Same general plan, just spread out over a different section of the AO. Rather than head to the deck, mosey up to the shopping center at 51 & Carmel with the stairs.
Partner work. 1 PAX runs the stair loop, other PAX does called exercise: RD1: 3x Calf-Raises per stair on the way up, 15 merkins at the corner, partner doing LBCs. RD2: Skip the calves, 15 Wide-arms at the turn, partner doing regular crunches. RD3: Skip the calves, 10 Staggered Merkins (each arm), partner doing WWII Situps. RD4: 3x Cal-Raises per stair on the way up, skip the corner, partner doing Supermans.
Did a few partner pushes/pulls across the parking lot, followed by a rock set on McMahon of Curls, Presses, Triceps, and Triple Lindys. Sets of 5, 10, 5.
MARY:
Mosey back to launch and 10 Burpees to finish. Time.
ANNOUNCEMENTS:
Blood Drive on 3/4 across from Olde Providence Elementary.
COT:
YHC with the takeout.

New SlimFast Hill Repeats

DATE: 2023-02-03 AO: Mountain-Goat Q: Spammer PAX: Spammer, jello, retread, Rusty Michael, kilowatt, wildturkey, sledge, lois, Watchita, fleetwood, gullah, Insomniac FNGs: None COUNT: 12 WARMUP: Ran from SCMS to the light at 51, then turned around and headed to the bottom of New SlimFast Hill. Did some stretches after the six arrived in preparation for the thang. THE THANG:
The Pax felt slightly duped at the start because they ran hills last week and I had told them all ahead of time we would not be doing that this week. By “that”, YHC meant we weren’t going to do those hills, they are awful and nasty places to visit. Instead we headed in the opposite direction to New SlimFast Hill (not to be confused with the OG SlimFast Hill). New SlimFast hill is really two smaller hills with a plateau in the middle. The drill was to exert and recover. Pax accomplished this by exerting for two segments and recovering for two segments, thereby practicing their exertion on different parts of the hill (sometimes going downhill even). Rinse and Repeat as time allowed. Most Pax completed 3 round trips.  
We were accompanied by two Ruckers, and two walkers.
MARY: 10-minute mile back to SCMS ANNOUNCEMENTS: Lois educated the pax, including YHC, that the plural for a Cheez-It is not Cheez-Its. You either have one singular Cheez-It or you have multiple Cheez-It Crackers. COT:Prayers for @SlimFast and @Sensei who are on the injury list, Prayers to take us out led by @Kilowatt. Coffee and fellowship followed at Piper Glen Starbucks.

Now Streaming at The Brave

DATE: 2023-02-03 AO: -Brave Q: tuck PAX: midriff, war_eagle, Odd Job, fire_hazard, kirby, Franky, Rousey, teddyf3 FNGs: None COUNT: 9 9 pax converged on Stream Park in the ongoing quest to make The Brave hard again. The Q showed up on time.
WARMUP: Mosey 1 mile to the back of the Ballantyne Hotel. 20 SSH IC, 20 IW IC.
THE THANG: 6 stations. Order of stations: 1, 2, 1, 2, 3, 2, 1, 2, 3, 4, 3, 2, 1, etc. Stations: – 15 jump ups on wall – 15 flutters (each leg) on turf – 15 derkins w/ feet on chairs (shortened to 10 about halfway thru due to time constraints and definitely not because YHC couldn’t move his arms) – 15 burpees on turf (shortened to 10 about halfway thru because FH’s form was horrible and YHC could tell he was at his breaking point) – 15 inch worms with feet on hammock – 10 pull-ups on rock climbing wall or under bridge Mosey 1.5 mi back to launch for a total of 4 miles.
MOLESKINE: YHC has been looking forward to checking out Stream Park and we definitely got a thorough tour this AM. Going back-to-back on derkins and burpees was a horrible idea. FH was out front all workout presumably because of an intricate doping scheme involving hiding PED’s in donuts. Midriff led us into a mud pit of death. Kirby showed great leadership by going back for the 6. 6 other guys did stuff as well. Strong group of 5 at Panera coffeeteria where we tackled deep topics such as bidets vs. squatty potties, and compliance.
ANNOUNCEMENTS: – Waxhaw Trail Fest 3.0 is May 6! Keep your eyes peeled for PreBlast. – Midriff reminded us that we need FNG’s in SOB Land. Let’s make more of an effort on that front.

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