SlackBlast – Page 296 – F3 South Charlotte

What’s a Tempo Run

DATE: 2023-03-31 AO: Sparta Q: madison PAX: Spammer, O Tannenbaum, Orange Whip, Chopper FNGs: None COUNT: 5 WARMUP: Mosey thru Downtown Matthews to Covent Church Dr. Dynamic stretching + Sharon Towers (a Sparta staple)
THE THANG: 2.5 mile out & back tempo run down Hwy 51 (1.25 miles to Carmel Baptist and back). Slow recovery run back to launch for more Sharon Towers.
MARY: n/a
ANNOUNCEMENTS: Meal train for Sensei’s wife has started. Spammer is checking on transportation needs as Julie starts rehab
COT: OTB for the take out.

[soccer] First Soccer Slackblast

DATE: 2023-04-02 AO: Soccer Q: Orange Whip PAX: Scratch and Win, National Treasure, Rolodex, Level10, Phil Britto, jrr_tolkien, f3-simba, Dan, Christmas, Orange Whip, Pepe, Renato Zamudio, Jay, Crystal, Kellen, FNGs: None COUNT: 15 Perfect morning & weather for some solid soccer.
Locked in a 5-5 tie Rolodex finished it off with a header in stoppage time.
Many late for church and/or morning coffee time this morning.

The ’70s, but less leisure suits and more angry and slightly British

DATE: 2023-04-01 AO: Olympus Q: Krzyzewski PAX: Pelosi, mighty_mite, The Worm, voodoo, MARTA, flipper, ickey_shuffle FNGs: None COUNT: 8 As a prelude to Holy Week, this April 1st workout embraced Zeppelin’s Houses of the Holy and suffered no fools. Our ears awash in ’70s rock, we dove into the Daniels house of pain with reckless abandon. WARMUP: 10x swings, prying squat, 10x swings, strategic arm circles, 10x swings THE THANG: #1: Double OH box squats 4x for 5 sets #2: Outer Limits 2 Protocol – clean/press 2x every 30 sec (alternating arms between sets) for 10 min #3: GPP 3 Part A – press 7x, single leg deadlift 8x, 12 rows then repeat with other arm; 3 sets #4: Tyler’s “W” Complex – 6 sets for 30 sec each #5: EMOM – Even: 10x heavy swings / Odd: 25 sec farmer’s carry for 10 min #6: Deconstructed Voodoo Complex Carry Complex – swing, high pull, snatch to waiter carry to squat, push press – 6 sets (3 e/s) MARY: 60 sec slingshots (30 sec each way) ANNOUNCEMENTS: Brewruck on May 27th COT: Joined The Rock as per custom and @Jet_Fuel took us out before the rain commenced some gentle morning showers.

Child’s Play

DATE: 2023-04-01 AO: Davinci Q: Luke Crabwalker PAX: transporter, Parthy Dhayalan, midriff, soft_pretzel, OMNICRON, Odd Job, Toes, Eleanor, The Boot, Chatterbox FNGs: None COUNT: 11 plus Chicken Runners THE THANG:
Side shuffle to Jungle Gym: Bench Dips × 25 Pull ups x 15 Step Ups x 20 X3
Karaoke to stairs for Hop Scotch: 1 legged Burpees x 5 per leg Bunny hops up stairs 1 legged burpees x 5 per leg Left leg hops up stairs 1 legged burpees x 5 per leg Right leg hops up stairs 1 legged burpees x 5 per leg Bunny hops up stairs
High Knee to Best Buy to play Pretend Bear crawl 15 yards 15 push ups Crab walk 15 yards 30 big boy situps Cheetah Sprint back 30 yards Plank for count of 30. X3
Relays of Shuffle, Karaoke, High Knees, Sprints x2
Mary-go-round
ANNOUNCEMENTS: May 5th is the Waxaw Trail Fest

Kevlar

DATE: 2023-03-31 AO: Kevlar Q: Orange Whip PAX: Full House, poptart, Erin Brokavich, Horsehead, Orange Whip, Mile High, Limey (Q) FNGs: None COUNT: 7 We worked out together
Can’t post w/o a Q listed and Limey isn’t an option

A Walk in the Park

DATE: 2023-03-31 AO: Mountain-Goat Q: retread PAX: fleetwood, jello, sledge, Spammer, the_mouth, wildturkey, Lafleur, Beefeater, Insomniac, Schrute FNGs: None COUNT: 11 WARMUP: Head to entrance of Davie Park, bit of dynamic stretching. THE THANG: 8 runners and 3 ruckers on this beautiful morning. Run the loop up to the dog park and back to the gate until 0605. Return to SCMS. ANNOUNCEMENTS: Waxhaw blood drive. COT: Insomniac took us out.

The Brave is the best workout of the week

DATE: 2023-03-31 AO: -Brave Q: fire_hazard PAX: Rousey, midriff, wingman, soft_pretzel FNGs: None COUNT: 5 Kick off running North on Community House Rd. Run 4 lamp posts on the right. Then go back one lamp post and do two burpees. Repeato until we get until EndHaven Rd.
Mosey over to the elementary school for some circuits. Station 1: 1 Pull up on the monkey bars Station 2: 1 Jump up on the Bench Station 3: 1 big boy sit up on the other end of the school Bear crawl between the basket ball goals.
Do 6 laps of this adding a rep to each station.
Go halfway down the cul-de-sac of death and do 5 burpees on your own and AYG to Endhaven.
Head back to the launch stopping for some exercises on the way.

Grandma Returns

DATE: 2023-03-31 AO: Joust Q: baracus PAX: boerewors, spackles, hopper, funky_cold, Mountain Momma, baracus FNGs: None COUNT: 6 We did the obligatory COP with SSH, IW, MC
2 laps around the track with exercises at the “corners” – hand release merkins on lap 1, squats on lap 2
Main Event: Elevens on Grandma Mtn. LBCs at bottom, merkins at the top
Back to track – four laps total with stops on both sides of track for called exercise Lap 1 – people’s chair with 25 air presses (IC) Lap 2 – 20 tricep dips Lap 3 – 15 derkins Lap 4 – 10 WW2 sit-ups
We ran the bleachers and then some Mary.
Some did all the exercises. Most complained at some point. All had a good time and got a solid start to their day.
Mountain Momma took us out with a solid prayer at COT.

Fat camp returns

DATE: 2023-03-30 AO: Nightmare-On-Elm Q: fire_hazard PAX: Eleanor, teddyf3, sledge, wildturkey, Lafleur FNGs: None COUNT: 6 When Wild Turkey explained to me what a HIIT workout was…. I was reminded of the glory days of SOB when there was an amazing AO named Fat Camp with gear and timers every week. So I thought I would bring that back for one round. I pulled out and dusted off the old gear and here is what we did.
1:00 min of work 20 seconds to switch Stations Sled push in the grass Slam ball Squats w/ 60lb sand bag Curls w/ 50lb sand bag Battle ropes Lunges with 20lb plate in front Kettle bell swings Overhead press w/ 40lb sand bag Flutters
We took a break between with a lap after round 1 and round 2
It was a good time with these men. Thank you for letting me lead

Running Off in million directions

DATE: 2023-03-30 AO: -Devils-Turn Q: flipper PAX: frasier, soft_pretzel, Kielbasa, Polly, retread, Astro (Kyle Kirchhoff), Joker_Shawn Heath, voodoo, flipper, Hippie, hairball, Dosey Doe FNGs: None COUNT: 12 As has become the norm, DevilsTurn was a myriad of courses, workouts, and times. What tied the PAX together is everyone got after it. We had mile trainees, zone 2 plodders, marathon long runners, and everything in between. Great weather for a run made for a enjoyable morning.

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