SlackBlast – Page 299 – F3 South Charlotte

Rentcops and prisoner squats

DATE: 2023-03-22 AO: Wamrap Q: Alf PAX: Astro (Kyle Kirchhoff), rachel, Kaboom, Watergate, Orange Whip, turkey_leg, DoubleE_F3, Alf, O Tannenbaum, poptart, Horsehead FNGs: None COUNT: 11 WAMRAP Rent-a-cop WAMRAP the other direction.

Death Gas March

DATE: 2023-03-22 AO: Sacs Q: Cheese Curd PAX: geraldo, wildturkey, fire_hazard, hoover, Lafleur, Cheese Curd FNGs: None COUNT: 6 WARMUP: 1 lap while I attempt to explain the morning activities THE THANG: White Board – 10 rounds of a different weight, specified carry and 3 stops w/ 13 exercises MARY: included in the workout ANNOUNCEMENTS: none COT: – We got through +9 rounds which was almost time perfectly. -Burpees were a big hit and started the gas party. Fire Hazard and his ass was on fire today, but not to be out done YHC chimmed in -Good luck to Geraldo as he gets needles today after an intense ball cupping session yesterday -Wild Turkey told us about his friend kneel. Sounds nice! -Lafleur continues to be almost slient during the work except for the grunting -Hoover and Geraldo won’t backwards walk. Don’t ask.
String work today by all.

Too many burpees . . . .

DATE: 2023-03-21 AO: Bagpipe Q: Franky PAX: Rousey, tagalong, Spitball, Cooter2, Olaf, kirby, ToeJam, A lot more people but can’t remember their names . . . . 🙂 FNGs: None COUNT: 19 WARMUP: Mosey to the parking lot, 19 SSH, a “few” burpees, etc. THE THANG: Starfish/Four corners. Merkins, American Hammers, LBSs, flutters. Burpees in the middle. Mosey to another parking lot. (All the buildings look the same). 11 Merkins on one side – run a bit – Jumping squats on the other side. MARY: Mosey, planks, bar crawls, etc. ANNOUNCEMENTS: COT:

How many South gates does the Sportsplex have?

DATE: 2023-03-16 AO: Sparta Q: madison PAX: Christmas, baracus, ductwork, O Tannenbaum, Orange Whip FNGs: None COUNT: 6 WARMUP: Slow mosey to Mt Moriah Church for some Sharon Towers
THE THANG: Run to the entrance of the Sportsplex to regroup. Do 20 monkey jumpers to get the quads firing. Run the the parking lot across from the main field for lamp post suicides — run forward to the lamp post; run backwards to return. Repeat for all 4 lamp posts.
Run to the South Gate at the main field for Walls of Jericho — 25 LBC then run to next S gate for 25 more LBC. On your feet and run to the next S gate and repeat LBC. Repeat at each S gate (how many South gates does this place have)? Lap 2 consists of 20 dips + 10 merkins Lap 3 is 25 flutters (2=1)
Take the long way back to launch 10 more Sharon Towers as we wait on P51
MARY:
ANNOUNCEMENTS: Praise for Julie (Sensei’s wife) as she recovers from surgery – Sparta will join other running AOs in times mile training starting on 3/30. Times mile is 5/20.
COT: TClaps to Smokey for taking us out of

7 PAX chasing a big tuna!

DATE: 2023-03-20 AO: Firestarter Q: f3bigtuna PAX: wingman, Franky, Chopper, Odd Job, wildturkey, one star, tagalong FNGs: None COUNT: 8 WARMUP: mosey to the parking lot (somehwere). THE THANG: Star fish – four corners with 10 merkins, 10 Mike Tyson’s, 20 squats, and 20 lounges. 3-2-1 Burpees in the middle. Then mousey around the target. Partnered up. One partner holding the plank – the other using the partner’s back for 10 dirkins. swap at each street light. Oh crap – too many street lights. MARY: run up the hill by the Montessori school and got some rocks. Everyone got to call one exercise while shifting spots and rocks. Some big and some small rocks 🙂 mosey back to launch. A few sprints between stop signs. ANNOUNCEMENTS: none COT: no prayer requests.

[chubby-hubby] The Official Chubby Hubby

DATE: 2023-03-20 AO: Chubby-Hubby Q: baracus PAX: turkey_leg, Orange Whip, Mr Brady, funky_cold, ductwork, geraldo, baracus, Rhapsody FNGs: None COUNT: 8 The first documented Chubby Hubby took place at least as far back as late 2021. So roughly a year and a half later and we now have the first “on-the-books” version this morning. Credit another Old Bell parking lot run to Horsehead, this one being significantly more kind to the body than the other one that has seen its share of BRR trainees and an occasional strange man in his underwear (and sometimes not) smoking a cigarette at 5:30am while staring down the runners cruising past his driveway. No Chester’s this AM, but the infamous ghost-lady was spotted quietly sneaking past us in the opposite direction…twice.
We had a nice, nearly record crowd this morning. The idea of a recovery run on Monday morning is picking up steam. 4 or 5 flat miles on the greenway is a great way to get the blood pumping and the joints moving after a weekend of working in the yard, watching March Madness, or just doing a few arm curls with your favorite frosty beverage. We hope to see a few more pax join us in the warmer weather coming in the next few weeks.
Signed, Your Chubby Hubby mascot (Baracus)

Busted Brackets, Dry Irish Stouts, and Something Cheaper Taco Bell

DATE: 2023-03-18 AO: Olympus Q: Krzyzewski PAX: flipper, mighty_mite, Pelosi, The Worm, Toto FNGs: None COUNT: 6 It was a clear, brisk morn with a soupçon of warmth. Fresh from a night celebrating the patron saint of Ireland, the Pax were feeling crispy and providing organic heat as needed. With nothing more than Joe Daniels’ rolodex of punishment and a wireless speaker, we rode off into the darkness primed for a beatdown.
WARMUP: SSH, 10x swings, prying squats, 10x swings, arm circles, 10x swings
THE THANG: #1 EMOM – Thrusters 2 e/s for 12x revolutions #2 AMRAP – Tyler’s W Complex – 6x 30 sec. each #3 Inverse Ladders – 7 merkins + 1 renegade row…to…1 merkin and 7 renegade rows #4 Somersault Squats – 40x #5 Carry Complex – Waiters, 20x swings, Suitcase, 20x swings and then repeat #6 EMOM – 5 rows + 3 half snatches (e/s) for 4x revolutions
MARY: As Dr. Hannibal Lecter likely said to his vegan patient, “unfortunately, we’re out of time.” No Mary today, but Radiohead took us out with “High & Dry” as we walked to the COT.
ANNOUNCEMENTS: No major events of note, except prayers for the Pax and nebulous hints of yet-to-be-planned blood drives sometime in the future.
COT: As per custom, we joined The Rock to take us out.
MOLESKIN: Great to see @Toto join in the fun today, but less great to see the lip caterpillar that @Pelosi was growing – YHC was assured it will be removed later today. @The_Worm and @Flipper regaled us with tales of Guinness-aided St. Patty’s revelry. Finally, @mighty_mite informed us of the culinary delights of Del Taco, while @voodoo was somehow heckled by The Rock without even being here for his alma mater’s poor performance. YHC stayed silent given whatever that was that the Heels did this season.

Bank run!

DATE: 2023-03-18 AO: Davinci Q: Odd Job PAX: Kaboom, midriff, Chopper, kirby, sabertooth, Palmolive FNGs: None COUNT: 7 WARMUP: SSH, IW, Merkin, Hindu Merkin, Runner stretch
THE THANG: Mosey to the cache of cinder blocks behind Target (thanks Midriff for reloading) for man makers, perfect form deep dip merkins (using cinder blocks to elevate), and Sabertooth’s insanely hard ROTC diamond merkin thing. More man makers to cash out, then run behind Target with squats at every light.
Mosey up heart attack hill to the playground. Teams of three, with one partner doing band assisted pull ups while other two partners alternated wheelbarrow runs. Round two was toes to bar + wheelbarrow.
Mosey to the lot behind the nail salon for some rock merkins and a remarkable amount of backtalk from the PAX. Apparently YHC needs to go to the upcoming Q school that @franky and @Rousey are setting up.
Mosey back to base for time.
MARY: Some big boy sit ups and LBC mixed in waiting for the six at various points, but the toes to bar was the killer.
COT: Kirby highlighted the valuable relationships and support we all enjoy through F3. Not everyone has this, but many need it. Get the message out. Prayers for Soft Pretzel’s friend who is struggling with illness. Thanks for the take out Kirby.

Pilgrim VQ

DATE: 2023-03-18 AO: Stonehenge Q: Pilgrim PAX: wildturkey, snowflake, f3bigtuna, lex_luthor, Rehab FNGs: None COUNT: 6 WARMUP: Sidestraddle hop, Imperial Walker, Copperhead Squat, Murkins THE THANG: 4 corners start 30 each down to 10 each of: Wide-arm Murkins, Monkey Hoppers, Mike Tysons, Jump Squats Followed by 3 rounds of Run quarter mile, 20/15/10 Mountain Climbers, Burpees, Lunges MARY: LBCs, Heels to Heaven, Freddy Mercury, Protractor, Dolly, Rosalita, Box Cutter, Reverse Box Cutter, LBCs Circle Bear Crawl w/ Murkins ANNOUNCEMENTS: COT:

Skidmarks in the Country Club

DATE: 2023-03-17 AO: -Brave Q: midriff PAX: Hippie, kirby, Franky, soft_pretzel, fire_hazard, teddyf3, Olaf, Eleanor, Space Force FNGs: 1 Space Force COUNT: 10 Last night I put the choice to pax out there: parking deck, corporate park or country club. Country Club was the first choice so away we went. Move counter clockwise around the Country Club loop, stopping at the tennis courts (burpees, bear crawl, merkins, crab walk, lunges, bear crawl, mtn. climbers, crab walk), the golf cart tunnel (5 rock exercises), cul de sacs (partner merkins, burpees and bbsu’s) and two levels of a parking deck (jump squats, merkins) on the way home. It was a good time, and we hit 4 miles.
Hippie brought his friend Wes out, who aspires to join the Air Force, and whose parents both served in the Air Force. Wingman suggested Skidmark (which was his dad’s nickname), but Franky’s suggestion of Space Force won out. He crushed the workout and fit right in

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