SlackBlast – Page 300 – F3 South Charlotte

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DATE: 2023-03-17 AO: Mountain-Goat Q: retread PAX: fleetwood, gullah, kilowatt, Rusty Michael, slim_fast, Spammer, wildturkey FNGs: None COUNT: 8 WARMUP: 1 mile warm up on 51 to Arboretum View. Bit o’ dynamic stretching. THE THANG: 30/60/90 second intervals starting from the intersection of Bon Rea and Swans Run. Run at an elevated pace for the interval, recover back to start. We managed three rounds before it was time to head back to launch. ANNOUNCEMENTS: Find your pot of gold today. COT: Pele with the closing prayer for us this morning.

Choose Your Own Adventure

DATE: 2023-03-16 AO: -Devils-Turn Q: Wolverine PAX: Astro (Kyle Kirchhoff), bunker, Chopper, frasier, goonie, hairball, Polly, retread, Wolverine, Garcia F3 FNGs: None COUNT: 10 4 pax for The Cannoneer, and 1 for the greenway kicked things off at 0515. Everyone else left earlier, outran the cold, and crushed their goals.
Waxhaw Trail Fest – May 6.

Burpee Free Thursday

DATE: 2023-03-16 AO: Shield Q: ToeJam PAX: tagalong, Spitball, Cooter2, Pilgrim FNGs: None COUNT: 5
WARMUP: SSH, Arm circles, Imperial walkers, merkins, Mt climbers, and a good stretch THE THANG: mosey to playground did partner work 100 pull ups, 100 jump squats, 100 BB sit ups, 100 plank jacks and 100 merkins split between partners, other partner was the timer or runner ran to wall and back. Mosey to 4ock pile for some lifting, curls, tricep extensions, shoulder press and bent over rows. more partner work 1 ran with rock up hill other side 5 Freddy Mercs and 5 LBCs ran tomcat h partner then switch. top of hill partner derkins. finished with a bear crawl ring of fire. MARY: little time but got in some flutter and J Lo’s ANNOUNCEMENTS: none COT: @toejam led us out

Pre-St Patty’s Day

DATE: 2023-03-16 AO: Nightmare-On-Elm Q: lex_luthor PAX: wildturkey, Eleanor, mighty_mite, midriff FNGs: None COUNT: 5 WARMUP: Light jog in the parking lot followed by some Mile Tysons and Mtn Climbers THE THANG: push pull Tabata Completed 3 rounds of the following Arms – Curls / Tricep Extension Legs – Lunges / Hip Extension Chest / Back – Merkins / Rows Legs – Squats / Deadlifts Shoulders – Pull-ups/ Shoulder Press After each round we ran the hill MARY: ankle circles, bicycle, plank ANNOUNCEMENTS: Csaup event in the works, 10 years of Mighty Mite in F3 COT:

NO TGU for You

DATE: 2023-03-13 AO: Swole Q: The Worm PAX: mighty_mite FNGs: None COUNT: 2 WARMUP: LSS, Windmill’s, synovial movements
THE THANG: Heavy singles. R & L. Rest x 3 7 OH press 8 SLDL 12 1 arm rows
Main 16 EMOM Odd: staggered stance snatch & squat / lunge – 2 each side Even: SS Clean & Jerk x 3 each side
Finisher x 5 sets. SS Swings – 5 L & 5R x 5 double
Voodoo Complex x 3 EMOM Swing – HPull – Snatch – Clean – Squat & Press.
MARY: LBC – Hollow Body Hold – Glute Bridge
ANNOUNCEMENTS: COT:

Wamrap

DATE: 2023-03-15 AO: Wamrap Q: poptart PAX: poptart, Alf, DoubleE_F3, Horsehead, mcgee, O Tannenbaum, Orange Whip, Kaboom, turkey_leg FNGs: None COUNT: 9 9 Men were suicided at WAMRAP. #Epsteined

Dip your toe into lava to stay warm?

DATE: 2023-03-15 AO: Meaad Q: Uncle Leo PAX: The Worm, MARTA FNGs: None COUNT: 3 WARMUP: usual warm up favorites like SSH, 2HS, IW and Sharon tower
THE THANG: Following the suggestions of our good friend Joe Daniels we did double half snatches, double park cleans, the Lava complex and 14 minutes of clean and jerk with a hold every 30 seconds. MARY: plank, hollow body and glute bridge COT:
MARTA was out there working this AM with the OH lunges and squats
The Worm was putting on an old man strong show as always

Selfish Load

DATE: 2023-03-15 AO: Sacs Q: lex_luthor PAX: Emoji, fire_hazard, Cheese Curd, wildturkey, sledge, hoover FNGs: None COUNT: 7 WARMUP: we carried rucks and sandbags around the parking lot for a warmup THE THANG: initially we planned on doing 4 rounds of the following 60 sandbag burpees 50 sandbag leg extensions 40 sandbag thrusters 30 sandbag cleans 20 sandbag pushup to pull-through There was some modifications necessary. We did our own thing for the first round and then settled on a more consistent group rotation where we broke the workout down into rounds of 6 sandbag burpees, 5 sandbag leg extensions… The audible allowed for some more banter and that is what it is all about anyhow MARY: none ANNOUNCEMENTS: Couple of events Waxhaw Trailfest, King of the Hills (name may be off) – looking for one more team member. There is also the Lake Wylie event in May (maybe the 5th) that is ruck focused. COT:

Whats That Smell?

DATE: 2023-03-15 AO: -Maul Q: wingman PAX: f3bigtuna, Chopper, teddyf3, Hippie, Franky, patent_pending, das_boot, wingman, midriff, Olaf FNGs: None COUNT: 10 Coouple Late Pax. Its cold Lets GO! WARMUP: Mosey to the side lot of the theatre. AUDIBLE. smells terrible. Move to the entrance of the moordorhooderhorn. 20 SSH IC 10 IW IC 10 HB IC 10 PP IC Plank – Downward Dog Right Leg Front Stretch Left Leg Front Stretch THE THANG: Work or way toward the rocks and the pool house. Stop at the lights (with called excercise) on the way down to stay grouped. Grab a lifting rock and walk over to the parking lot. Round 1 Curls With Rock 15s (incline merkins, Step-Ups, Dips) Mary while we wait Round 2 Overhead Press, Tricep Extensions with Rock. 10s (same) Round 3 Squats, Bent-Over Row Audible – Midriff was on fire from the backside and left a plume inside the covered area. Playground to finish 5s. Put Rock Back and stop at the base of the Murderhorn. AYG to the top, grab the six. Head to the wall of the Ramen place and scare Painters in Priuses MARY: Plank and Six Inches on Fists. ANNOUNCEMENTS: —crickets— COT: Thankful for the PAX, grateful for the company and the ability to be in the gloom.

AYG to Matthews

DATE: 2023-03-14 AO: Fast-Twitch Q: retread PAX: geraldo, Christmas, wildturkey, Benny, Joker_Shawn Heath, Alf, turkey_leg, purple_haze, hopper FNGs: None COUNT: 10
THE THANG: Run for 30 minutes on 51 heading toward Matthews. Turn around and run back to launch. Strong efforts by all Pax, special kudos to Joker for 8 miles in 60 minutes. I was surprised and impressed by the turnout considering the chilly conditions. ANNOUNCEMENTS: Waxhaw Trail Fest COT: Thanks to Purple Haze for taking us out.

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