SlackBlast – Page 295 – F3 South Charlotte

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.

OG Meatheads

DATE: 2023-04-05 AO: Meaad Q: voodoo PAX: high_tide, Unplugged, The Worm, voodoo FNGs: None COUNT: 4 Light numbers at the gear workouts this week as we gear up for Spring Break and pax deal with various ailments and injuries. Getting old sucks.
Warm up – Not a ton of time, so we kept it quick: 10 swings 10 ISW (Imperial Squat Walkers – something High Tide brought back from Charleston with him. It looks just like it sounds) 5 high pulls per side 2 prying squats 5 snatches per side
Main Event – Day 2 of Week 6 of the Kettlebell Only Muscle Gain 2 Program (from Joe Daniels, the rainbow spreadsheet guy). This workout is pretty low on reps, so I encouraged the pax to go heavy. Double deadstop cleans – 5 x 5 Outer Limits Protocol Vol. 1 (not sure why this needs a name, but I’ll go with it): 1 Double Long Cycle rep every :30 for 20:00 – again, try to go heavy Superset – 10 swings + 5 goblet squats (heavy again) – we got through 7 rounds of this before running out of time
COT – Circle up with the Emoji-led Anvil pax so Unplugged can take us out
Announcements: 1) Waxhaw Trail Fest is next month. Tuck has posted a preblast on Slack, so check it out. Apparently, there will be hoodies to participants, so you won’t get too cold in Charlotte in May. 2) Brewruck – Hoover has organized an event on May 27th (Saturday of Memorial Day weekend) where you can drink beer and carry a backpack (which can also hold beer). Check out the preblast and join the #brewruck channel and give him a HC if you’re in.
Moleskine: I’m getting the feeling the pax aren’t wild about this program. Maybe it’s the somewhat boring EMOMs. Maybe it’s the rainbow colored spreadsheets. Maybe it’s the focus on long cycle (i.e., clean and jerk) that is more of a kettlebell sport exercise than a hard style kettlebell exercise. I’m not sure, but numbers do seem to be down. On the bright side, we’ll be switching programs in 3 weeks. If you didn’t like the program, vote with your feet by coming back out and showing up for the next one, which will be different. This workout seems pretty easy on paper. The reps are low (especially on the main set), but I found that they really added up. We did a little sharing of bells so everyone could push themselves as much as they wanted and it was a grind. The monotony of 20:00 of the same exercise was broken up by the mumblechatter. I hope everyone has a happy and safe Spring Break and that those who celebrate Easter enjoy some time with their families over the long weekend.

Wednesday

DATE: 2023-04-05 AO: Wamrap Q: mcgee PAX: Orange Whip, turkey_leg, mcgee, poptart, Alf, rachel FNGs: None COUNT: 6 Parking deck with exercises. A bunch of times.

Wheel of Emotions

DATE: 2023-04-05 AO: Anvil Q: Emoji PAX: Point Break, snowflake, Mr. Magoo, Erin Brokavich FNGs: None COUNT: 5 WARMUP:
Right off the bat Emoji hit us up with some CoP at launch.
THE THANG:
Long mosey over to the far side of the campus where Emoji introduces us to BAPS. In short, that’s Burpees, Air Squats (although we just did regular squats, “S”, Push-ups (which are really Merkins, “M”), and Big Boy Sit-ups. So really “BSMS”. But we did each exercise x10, then x9, x8 …. down to x1. Smoked. But more to do.
Next on the docket for Emoji’s “low milage” weinke, to the Avenue of Trees for 11s. Merkins and LBCs. 1st tree, Merkin x1, back to start for LBCs x10. Run to the 2nd tree, Merkins x2, back to start for LBCs x9. And on, and on, and on.
Finished w/ a Hotbox wall session and back to launch.
MARY:
Finished with Mary called by each PAX.
COT: with the Meatheads.

Can of Piss

DATE: 2023-04-05 AO: Sacs Q: MAD PAX: wildturkey, Cheese Curd, lex_luthor, sledge FNGs: None COUNT: 5 WARMUP: we put on our rucksacks and waited 2 minutes for stragglers as we rucked off site THE THANG: April 5, 1980 a bunch of college aged kids were excited about a party at an abandoned church in Athens, Ga with free beer. One of the bands that played that night didn’t yet have a name. After abandoning “Can of Piss” at the last minute they billed themselves as “Twisted Kites”. Shortly after this Bill, Michael, Mike, and Peter would rename themselves R.E.M.
April 5, 2023 Five guys met in the gloom under a full moon and this is what they did:
Thang:
1 mile speed ruck to Raintree shopping center.
30 minutes of Tabata style ruck PT with the following exercises: High Pull Squat (ruck on back) Static ruck overhead hold 8 CT body builders
Ruck bear crawl up stairs
Ruck Thrusters Mountain Climbers Ruck chest press Ruck get ups (crowd pleaser)
1 mile coupon ruck with Heavy kettle bell – green Heavy kettle bell – purple Light kettle bell – black Can of Piss
Commentary: These HIM were on time and ready to work today. Mumblechatter was light or hard to hear over the early R.E.M. playlist we exercised to. Some of the pax used Google and others some new AI tool to research R.E.M. prior to the workout. Reward was – no burpees. But we got those in during the 8 CT body builders anyway.
Lex got a bonus point for doing ruck presses after the ruck get ups.
Curd rushed off to go running after this.
Turkey is the Cal Ripken of PaxTimer data – doesn’t miss a game/work out.
Sledge is thinking about becoming a runner. Something about Swift and a 5 minute mile….or maybe not exactly.
We all think David Scoggins is a little nuts. And Lex had an Ex, I mean former roommate, who helped start the old Death Race.
Everyone stepped up to share the coupons on the trip back to launch. They are sneaky – awkward to carry far and hard to carry fast.
Can of Piss? Well, YHC decided to use apple juice and the pax were grateful. This can magically appeared with the ketttle bells and was the coupon of choice for the trip back ti launch. And no, it wasn’t spilled. And no, nobody drank it (as far as you know).
MARY: No. She did not post. ANNOUNCEMENTS: see slack channel for BrewRuck and also link to Metro 2nd F BroRuck which is a brewruck too. Friday night overnight navigation ruck challenge at Crowder. All 3 on weekends in May.
COT:Lex with the take out. Thanks for the challenges and suffering we endure. Thanks for the men of F3 and those that keep coming out to post and lead.

Leg Day Not Just Leg Day

DATE: 2023-04-04 AO: _Sob Q: Carny PAX: wingman, fallout, kirby, Carny, Spitball, Eleanor, Pilgrim, wildturkey, tagalong, haggis, Rousey, Blackbeard, ToeJam, Odd Job, Cooter2, Dooley, Bizcuit , Swipe Left, Swipe Right FNGs: 2 Swipe Left, Swipe Right COUNT: 19 WARMUP: Did it. THE THANG: lap around the pond after the buy in – 30 air squats, 20 hand release merkin, 10 burpees. 3 rounds Line sprints (suicide sprints) with a buy in each round – 20/15/20 jump squats Jail break up the hill to Einstein Baggles Finish last 2-3 minutes with some Mary MARY: ANNOUNCEMENTS: COT: thanks Site Qs for running the COT. Enjoyed the Q, sorry I had to leave right at 6:15. Great work all!

“Run your fastest mile” Week 2, Workout 1

DATE: 2023-04-04 AO: Swift Q: bratwurst PAX: bratwurst, citgo, Hippie, Wolverine, soft_pretzel, One Niner, retread, jrr_tolkien, das_boot, Chopper, sledge, midriff FNGs: None COUNT: 12 10min warm-up around the Brixham Green “tri-cell” of three buildings. Dynamic stretching & Strides 200m x 3 going from 10k pace to 5k pace to goal 1mi pace w/ 60 sec recovery after each 200m. Repeat the 3x200m 5 times for a total of 15 200m. Cool-down back around the Brixham Green area. Arrive at COT with 2min to spare, so Plank, rest, or join in some Mary with the Bagpipe group.
The goal of today was to learn the pacing differences between “what’s a Mile pace” and some less stressful paces. Quicker turnaround after the 200m #3 each time had @hippie thinking that the 200m at 10k pace was the hardest, but what did you think?
Great to see a Swift FNG @sledge working hard with @chopper. Kotters to both @One Niner and @Citgo. @Midriff, who always seems to get left off the Backblast, was pushing it today, so we could actually vouch for his attendance!
– Full training plan schedule is here: docs.google.com/spreadsheets/d/1gyXkNcDEKKyKjIwPsSjRoKcgOcofMG-t-zpNrt_Z5Cg/edit#gid=932467078 – Fill out this Google Form to register and hold yourself and your F3 brothers accountable: docs.google.com/forms/d/e/1FAIpQLSehYRrYWh1qyg_Eckfg1jnSia77ZSoKkaq2O3Xkmn0ABpFOsw/viewform – Here is the Google Sheet with everyone’s goals: docs.google.com/spreadsheets/d/1xuhpKYqZzoYRR6Rjjj4hXRPISHrs-s2foADjNFMYp0g/edit?usp=sharing
Announcements: – #3rdf-timekeeper is starting up a new book / topic in 2 weeks. Come join us (regularly average 6-8 PAX) every Tuesday morning at 0630 at Einstein Bagels for the new topic

Dog Patties

DATE: 2023-04-03 AO: Meaad Q: Uncle Leo PAX: The Worm, mighty_mite FNGs: None COUNT: 3 WARMUP: Arm circles, IW, waiter carry, halos THE THANG: Week 6 workout A of the latest multi colored spreadsheet highlights included the April Complex (140 snatches with other moves) which is right up there with taxes for a kick in gut and 6 mins of continual racked holds
Mighty Mite took his pup out this weekend and saw some big dogs. conversation quickly turned to large dogs and the the large waste they produce. Nuff said
MARY: we’ll count the 6min of rack hold here ANNOUNCEMENTS: Waxhaw Trail Fest and Beer Ruck coming in May COT: Keep Loogie and family in thoughts and prayers.

Rinse and repeat

DATE: 2023-04-03 AO: Chubby-Hubby Q: baracus PAX: ductwork, funky_cold, geraldo, Mr Brady, Orange Whip, turkey_leg, stonecold, baracus, Rhapsody FNGs: None COUNT: 9 Funky Cold, Orange Whip, and Rhapsody went for 5 greenway miles. Mr Brady and Turkey Leg went for 5 on Horsey, and Baracus, Ductwork, and Stone Cold went for 4 on the greenway.

SlackBlak

DATE: 2023-04-03 AO: Blakovery Q: retread PAX: bunker, frasier, Kielbasa, Polly, Taco_Stand, tuck FNGs: None COUNT: 7 THE THANG: Old Ardrey Kell route. ANNOUNCEMENTS: Waxhaw Trail Fest May 6, pre-blast forthcoming. COT: Taco Stand took us out.

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