SlackBlast – Page 297 – F3 South Charlotte

Still Room for Old Men

DATE: 2023-01-28 AO: -Rock Q: Hops PAX: geraldo, Bulldog, Orange Whip, Cheese Curd, gummy, hopper, Horsehead, turkey_leg, hoover, ironhorse, Sweetness, Runstopper, rachel, Floor Slapper, beaver, O Tannenbaum, Mr. Magoo, ductwork FNGs: None COUNT: 19 Where to start? The OG pax just kept rolling in. The reunion was on. Kept thinking we might see Donkey Kong, Stagecoach & Long Distance emerge from the woods or from the pond at the bottom of North Face. I turned the fountain on for the day’s festivities. Won’t post much of what we did as no one cares. Geraldo told me we hit 2 miles. Everybody watched Hoover do his 13 burpees to finish; some of the onlookers did 13 of their own prior. We used some Ductwork-supplied gear but bit of a Q-fail on that segment. #cobains We visited NorthFace…of course. No one got thrown in the pond. Another Q-fail. Great to see so many of the veterans out this morning. And by veterans, I mean guys with 7-8+ years of Area51 seasoning. Runstopper was kind enough to lend Bulldog some gloves. Orange Whip, with his first F3 Saturday post ever, did some balls-to-the-wall OYO. No CCV’s or Mahkthar N’Djaiye’s. You’re welcome. No SSH’s either. Gummy did a lot of standing around after his 121 mile mountain bike trek yesterday. Hasn’t lost a verbal step, however. Horsehead pre-complained a bit and complained of the Q-fail with the gear. Floorslapper was early, thereby, debunking the “old dog/new tricks” myth. We did some other stuff, but nothing noteworthy. Seeing a bunch of the long-absent pax out in the gloom was noteworthy. T-claps, men. T-claps.

All About that Base

DATE: 2023-01-28 AO: Chicken-Run Q: midriff, HazMat PAX: goonie, wingman, soft_pretzel, Dosey Doe, tuck, Astro (Kyle Kirchhoff), Chopper, Kielbasa, midriff FNGs: None COUNT: 9 10ish mile loop up Rea, across 4 mile creek, back down Community House and back across Ardrey Kell. 1 right turn (where was Right Turn) followed by 3 left turns
Marathon and half marathon training is in full swing
Soaked up much training wisdom from Astro, Tuck and Soft Pretzel

Ballantyne Bladerunners

DATE: 2023-01-28 AO: Stonehenge Q: wildturkey PAX: ToeJam, markettimer, lex_luthor, f3bigtuna, tagalong FNGs: None COUNT: 6 6 brawlers took on 30 degrees and 3.5 miles through new and old territory.
WARMUP: SSH, IW, Steve Earl, arm circles and mt climbers THE THANG: Run to the old deck on Ballantyne Corp. 10 donkey kicks, 10 superman, 10 situps each level up 10 wall maktar d’ye down
Stream park Rocker squats Hammock burpees ‘merican ladder wall climb commando run/slide Chair burner sleds
MARY: LBC Pretzel crunch Chippy cross Protractor ANNOUNCEMENTS: Scouting for Food Blood drive
COT: Be better, do better DFQ

Jedi Training

DATE: 2023-01-28 AO: Davinci Q: Luke Crabwalker PAX: Odd Job, C3P0, kirby, OMNICRON, Palmolive, das_boot, super trooper, Multiple Runners FNGs: None COUNT: 8 Warm up Mosey towards smash burger SSH Stretches Arm circles
The Thang Mosey to Dentist: Partner Rock Lifts/Runs 100 curls 100 overhead press 100 triceps extension 100 squat thrusts
Mosey to stairs by yoga studio for: Jedi temple climbs (stairs between sets) 45 LBC 35 SSH 25 Merkins 15 Slow squats 5 Balls to the wall
Mosey to fountain/playground for: Kessel Runs Partner run/exercise Dips Pull ups Step ups
Mosey to best buy 8 minutes of Mary while keeping legs off the ground.
3 miles total
ANNOUNCEMENTS: Happy hour at Woody’s on Wednesday 5:00 pm

Back to the Deck

DATE: 2023-01-27 AO: -Brave Q: fire_hazard PAX: midriff, soft_pretzel, war_eagle, Odd Job, Franky, Gruden, lex_luthor, Rousey FNGs: None COUNT: 9 WARMUP: Mosey down to the parking lot on the way to Room 101 and get in some SSH, Merkins, IW, Windmills, runner stretch and Mountain Climbers THE THANG: Head to the bottom level of the garage. run up the ramps to the next floor, do the number of that are on the sign at the floor, run the stairs down, do 20 flutters (each leg counts as .5). Repeat all the way up. if you get done run the stair s back up to 8 do the burpees and run the ramps down. all meet up at the entrance at 6:25.
ANNOUNCEMENTS: No time Fire Hazard has to go home. COT: Help us be better leaders and keep us safe…. Fire Hazard out.

Gaga ball and a tank

DATE: 2023-01-27 AO: Joust Q: Mountain Momma PAX: ductwork, baracus, Header, Water Works, boerewors, Focker, Safelite, Full House FNGs: None COUNT: 9
WARMUP: jogging with your standard exercises THE THANG: some conditioning work on the lax field, then some Gaga ball with an ab roller rotation to keep things fun. finally some tank pushes with Muschamp exercises to finish MARY: a minute of double protractor ANNOUNCEMENTS: broken arrow is hosting some adventure races, and Marta is pushing the blood drive COT: no prayer requests

Quiet streets in Marvin

DATE: 2023-01-27 AO: Marvin-Miles Q: Polly PAX: Polly, bratwurst, bunker FNGs: None COUNT: 3 Quiet streets in Marvin WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

The Hills Pay the Bills

DATE: 2023-01-27 AO: Mountain-Goat Q: retread PAX: jello, gullah, kilowatt, Pele, Schrute FNGs: 1 Schrute COUNT: 6 WARMUP: Depart SCMS, warm up to intersection of Rounding Run and Raintree. A bit of stretching before the main event. THE THANG: 6x hill repeats on Windbluff, head to Rising Meadow for 4x hill repeats. Dodge the ganja-smoking newspaper delivery driver and head back to launch. MARY: ANNOUNCEMENTS: FNG Schrute picked a tough day for his first post but hung with the Pax and put in a strong effort. COT: Thanks to Pele for taking us out.

Don’t do any weird stuff

DATE: 2023-01-27 AO: Kevlar Q: Cheese Curd PAX: Orange Whip, O Tannenbaum, ChickenWing, Hops, Clover, Limey, Rhapsody , David-Excite Bike FNGs: 1 David-Excite Bike COUNT: 9 WARMUP: 1 loop / SSH and IW THE THANG: 3 rounds, each followed by one lap and 10 V-ups in cadence
10- Burpees 20- Hand release merkins 30- Heel to hevan 40- Squats 50- Calf raises
10- Burpees 20-Wide arm merkins 30- Flutters 40-Lunges 50- Mtn Climbers
10-Burpees 20-Diamond merkins 30-LBC 40-Monkey humpers 50 Parker Peters
Run to rock pile and head to pavilion
15 of each: Bi’s, Tri’s, Squats, Overhead press 15 dips/ 20 step ups 1:1
Head back to start for more Mary and another lap
MARY: yep, lots of Mary today! Box cutters, J-Low, flutters, 6”/ 45 degrees ( sure mixed up some measurements)
ANNOUNCEMENTS: Gremlin in a few weeks and Blood drive
COT: thanks Hops for taking us out
Ye’ Old Moleskin: I took lots of crap about my little speaker. No, you can not get it with 10 box tops or a certain cereal. As much crap I took, boys missed it at the pavilion.
I was warned several times prior to ‘Qing that a FNG would be present (yes, OW has promised that before) and he did show up. Welcome David- Excite Bike. I was told by OW I couldn’t do anything crazy. As we got started he advised we should explore campus and finally he complained about the number of calf raises…damn rules and regulations. Good group of dudes and I felt like the pax were ready to run, some even pre-ran. Sorry boys, Hops the “boot camp cop” was present and lows miles was the plan.
Great to get on this side of town! Few of these men I don’t see often, so thanks for the opportunity to lead.

rachel crushed two souls

DATE: 2023-01-26 AO: Nightmare-On-Elm Q: rachel PAX: rachel, Hippie, wildturkey FNGs: None COUNT: 3 crushed it at Nightmare on Elm WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

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