SlackBlast – Page 3 – F3 South Charlotte

‘Very mean squirrel’ seeking food has sent at least 2 people to the ER …

Date: 2025-10-04 AO: the-rock Q: hoover PAX: Benny, geraldo, Tuna, ductwork, O’Tannenbaum, Mr. Magoo, Runstopper, deep_dish, Snuka, limey FNGs: None COUNT: 11 apnews.com/article/aggressive-squirrel-hurt-people-43efad83aa78de39affc1b3cd3c93afe (now that I have your attention)
WARMUP: It’s been a while since YHC posted at The Rock, having posted at Olympus the past few weeks and taking most of the summer off for various things. But the call from management came in and next thing you know, you’re up in the rotation and it’s time get back in the saddle.
The regulars at the Rock don’t disappoint. And today was no different. A solid crew (a touch heavy on the respects) decided to get the weekend off on the right foot (or maybe left foot).
Our workout was not exactly Hops approved, but the mileage was just under 3, so we tried. As Krzyzewski would say, let’s get into the recap…
THE THANG: Stand around and wait for the late arrivals (Tuna and Mr. Magoo, but no one’s counting). Q was not pleased so the pax did burpees.
5 burpees, Imperial Walkers 4 burpees, Sharon towers 3 burpees, HR merkins 2 burpees, low/slow squats 1 burpee
Move down the parking lot: Parking space suicides AMRAP and some tunes (geraldo approved). Run to first line, 5 merkins, run back to start, run to second line 5 squats, run back, run to opposite end of parking lot, 5 heels to heaven, run back – increase reps by 2 each round
After 23 minutes, mosey to …
Rock pile by the baseball field Presses, Squats, curls, Triceps, Rows – run out and back – 3x’s with increasing reps (10, 15, 20)
Hot Box Dips, LBHs, people’s chair w/ air presses
MARY: Monkey Humpers in front of the Olympus pax, obnoxiously loud cadence count. Some Mary on our own, some with the Olympus crew.
ANNOUNCEMENTS: – Can-Can Ruck: Geraldo is planning a food drive ruck ahead of Thanksgiving – Holiday Party: Tentatively scheduled for December 7th, pending confirmation from Hop’s M – The SLT still looking for volunteers, reach out to Hoover if you feel lead
COT: YHC with the takeout.

Open for business but no customers

Date: 2025-10-04 AO: stonehenge Q: Cheese Curd PAX: Cheese Curd FNGs: None COUNT: 1 WARMUP: the Q preran 3 miles
Once the workout started, a mosey with a 50# sandbag
THE THANG: I am not telling, we will do this again! Here are the exercises completed with the sandbag… yes, traveled around to AO. Thrusters Presses Burpees Dips Curls Lunges Pull throughs: front, back, side to side
Merkins Bunny hops Run around the pond
MARY: flutters, American hammers, v-up
ANNOUNCEMENTS: none COT: picked on the Q relentlessly today. His music selection was decent. At one time he questioned, why we’re were doing this alone. I talked him out of stoping and going home.
Overall felt better for doing it!

Leisurely stroll

Date: 2025-10-03 AO: mountain-goat Q: slim_fast PAX: Spammer, Insomniac, gullah, mallcop, drano, beaver, fleetwood FNGs: None COUNT: 8 WARMUP: some Dynamic THE THANG: 6mi out-n-back to Providence HS MARY: ANNOUNCEMENTS: just for kicks 5k COT: slim_fast

A three mile tour

Date: 2025-10-03 AO: scars Q: Roulette PAX: kirby, The Worm FNGs: None COUNT: 3 A three mile tour through BCC, topics of discussion: the best donut places in a five mile radius, Gilligan’s Island and Mash, Halloween decorations side hustles… ANNOUNCEMENTS: Ultra 5k COT: Fire hazard took us out

Mac Jones in a B****

Date: 2025-10-03 AO: joust Q: Focker PAX: puddin_pop, baracus, grave_dancer, Orange Whip, Header, ductwork, THE Rug Doctor, geraldo, Day-Z Limey FNGs: None COUNT: 11 WARMUP: Wait around for Hops who is a KC fan until Cubs make the playoffs. Mosey to the beautiful CC baseball field to find out if it’s turf or not. Circle up around HP for SSH, Cotton pickers and the hillbilly THE THANG: 7 of diamonds around the bases included shoulder tap Merkin, sumo squat, LBCs &Flutter. OW with the excellent slide into first After 4 rounds we went to the outfield which isn’t turf, fresh cut and nicer than any of ours yards at home. We did prisoner squats,diamond merkins & mtn climbers. Run to CF and LF rinse and repeat exercises. Puddin would like to see who would show up for soft core trivia… >From there we went for dips and step ups and a true triple nickel with a backwards run up the hill to feel the Bern. Partner work at the steps for derkins&dips while others ran the steps Running out of time we ran to the far side of the buildings for one last partner exercise of merkins and monkey humpers with a run to the top of the stairs. We’re still unsure where the new Steph curry bball facility will be put on the campus. Congrats to Header and Carmel for the new baseball field lights, big money over there compared to CC. MARY:Gman rosalita , Grave dancer Freddie mercury, header American hammer and OW with the sack snipper ANNOUNCEMENTS: blood drive today COT: DW

Donuts are for everyone

Date: 2025-10-02 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), frasier, Dosey Doe, citgo, bunker FNGs: None COUNT: 6 WARMUP: prerunning occured THE THANG: Donut looping occurred MARY: nope COT: Rev took us out

Hawkeyes beat down

Date: 2025-10-02 AO: the-phoenix Q: Hawkeye PAX: taggart, wildturkey, teddyf3, Carl FNGs: 1 Carl COUNT: 5 WARMUP: warm up and stretch at the pavilion THE THANG: the famous four corners on the track and around the YMCA. Including a side stop for calf raises that got quite spicy. Finished with 11’s repeat on the pitch, including the Hill All the men in the pax, including the FNG gave it they’re all. MARY: round Robin of pain COT: welcome McGregor, our new bad ass, Irishman.

October baseball

Date: 2025-10-02 AO: hydra Q: Focker PAX: Mikeoelz, puddin_pop, MARTA, geraldo, Erin Brokavich, jet_fuel, IHOP, Huddle House, marge, deep_dish, Benny, hoover, hopper, Focker, Photomat FNGs: None COUNT: 15 WARMUP: mosey to the trailers or whatever Marta calls them for Sharon towers, hillbilly, step ups and dips THE THANG: run to good shepherd for a lousy plank/merkin circle. Triple nickel dime of jump squats and WWII sit ups. Mosey to the baseball diamond for a 7 of diamonds. Increase reps by 7 each time around the bases. Merkins squats and lunges. Field was immaculate and nobody got dirty Dry docks on the way out at every mailbox. Brandi needed miles so we took the long way with some ab work on our way back to the closed up church. Rock work there of shoulder press, Tricep, bicep and overhead squat. Finished with a couple laps around the kids track MARY: none ANNOUNCEMENTS: blood drive tomorrow COT: Hoover

Cool 57 Degrees

Date: 2025-10-02 AO: shield Q: Snuka PAX: Bombay, shrinkwrap, tagalong, ToeJam, Brisket , None FNGs: 1 None COUNT: 6 WARMUP: Low Slow Squats, Hillbillies, Merkins, Plank Jacks, LBC’s, American Hammers, Leg Stretches
THE THANG: Proceeded down to the entrance of Hayden Hall.
Started at the bottom of the hill with 15 Heels to Heaven, ran to the top with 15 Merkins. We did 5 rounds
Proceeded to the rock pile.
15 Squats (with rock) 15 Thrusters 15 American Hammers (with rock) We did 2 rounds
Moseyed to the Soccer field
4 Corners- 5 Burpees in the middle. Corner 1. 10 J Lo’s. Corner 2. 10 Diamond Merkins Corner 3. 10 Box Cutters Corner 4. 10 Shoulder Taps
ANNOUNCEMENTS: Track Run being Q’d by Midriff. Blood drive tomorrow
COT: YHC with the take out

on top of spaghetti

Date: 2025-09-30 AO: skunk-works Q: smokey PAX: lois, Mountain Momma, hoover FNGs: None COUNT: 4 WARMUP: THE THANG: Smokey’s whiteboard Lots of Merkins F3 Spotify playlist, a couple of skips mostly good MARY: ANNOUNCEMENTS: COT:

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