SlackBlast – Page 301 – F3 South Charlotte

Slippery Elm

DATE: 2023-03-14 AO: Bagpipe Q: teddyf3 PAX: tagalong, Palmolive, Spitball, Carny, Olaf, Eleanor, Cooter2, Pilgrim, wingman FNGs: None COUNT: 10 WARMUP: Short mosey and and circle up SSH X 15 IW X 15 WM X 15 Merkin X 15 Hold plank for calf stretch THE THANG: Slow mosey to each of the 4 corners of parking lot. Jump Squat X 25 Merkins X 25 LBC X 25 Calf Raises X 25 Rinse and repeat decreasing count – 20, 15, 10, 5 Slow mosey to pond area. First stop – Dips X 20 Second stop – Monkey Humpers X 20 Third stop – Incline Merkins X 20 Fourth stop – Dolly X 20 Rinse and repeat decreasing count – 15, 10, 5 Mosey back to launch for some Mary
MARY: Chippy Cross X 10 LBC X 10 ANNOUNCEMENTS: Wingman on Q at The Maul tomorrow. COT: Thanks @olaf for taking us out!

Challenge Accepted

DATE: 2023-03-13 AO: Firestarter Q: C3P0 PAX: midriff, Point Break, Franky, Eleanor, Chopper, C3P0 FNGs: None COUNT: 6 I’m in the final weeks of a pull-up challenge so while Q’ing Firestarter I took advantage of the ~PAX~ opportunity to knock out most of the day’s work. This also filled up half the weinke which I’d call a win-win. The pull-up challenge seems to have more ab work than pull-ups but who’s doesn’t want to build up that 6-pack while working up to muslce ups. WARMUP: easy mosey past Starbucks around building back to the fountain by Banana Republic: 15x SSH, IW, LSS, MC, runners stretch, downward dog, upward dog, calf stretch and we’re off THE THANG: moderate mosey up to 131 main, then circle back to playground, stopping every minute or so for merkins: 5, 10, 15. Divide 6 PAX into 4 groups (2 paired, 2 solo) to work 4 stations: BB, pull up, leg raise, merkins. The PAX doing BB calls cadence for 10 count (20 reps). Merkins and Leg raises keep pace with BB count (20 reps), pull-ups at half-speed (10 reps or negatives/modify as needed). A little arm circles between rounds for 3 rounds. Mosey to alley by Banana Republic, grab some wall for arm raises (x30, 2 rounds). Lateral crab walk to end of alley (10 yards?), flip over, lateral bear crawl back (3 rounds switching sides along the way to mix up the lateral movement). Mosey same path as beginning up to 131 Main, also with merkins every minute or so: 5, 10, 15 ending at fountain in front of COT MARY: 15x: flutter, parker peter, freddie mercury, crab cake, LBC, box cutter ANNOUNCEMENTS: Franky on Q at the Appetizer tomorrow 5:30PM, a good place to introduce your older 2.0 to F3 (rare Johnny5 appearance expected). Waxhaw Trail Fest May 6th COT: prayers for uncles with heart surgery and cardiac issues, siblings with mental and other health issues and couples facing martial challenges. If you haven’t Q’d in a while (or ever) step up you’ll be glad you did, especially at a site where you aren’t a regular. Also, reach out to those guys you haven’t seen from lately, any excuses about cold weather don’t hold water any longer (though we were cold and wet this AM).

Scrakalacky

DATE: 2023-03-13 AO: Blakovery Q: retread PAX: bunker, tuck, turkey_leg, Dosey Doe, goonie, hairball, rock_thrill, frasier, Kielbasa FNGs: None COUNT: 10 Most ran 5 miles, some put in extra work. Sidewalk improvements needed on Ardrey Kell between Rea and Tom Short.

The Vitruvian Man

DATE: 2023-03-11 AO: Davinci Q: midriff PAX: Odd Job, Palmolive, OMNICRON, Eleanor, Luke Crabwalker, C3P0 FNGs: None COUNT: 7 First time Q’ing an hourlong bootcamp in quite some time. Let’s get creative and honor Leonardo.
WARMUP: Run to Alloy Fitness parking lot because it’s always fun to remind people they don’t have to pay to stay in shape and have a great time. Some monkey humpers while waiting to cross Rea road. Eleanor had never done these before.
SSH x 20 IC, Imperial Walkers x 15 IC, Hillbillies x 15 IC, Windmills x 10 IC, Arm Circles x 10 each direction IC, Mtn. Climbers x 15 IC
THE THANG: Mosey to stairs by the yoga studio for the DA VINCI CODE . Perform 1 exercise then run a lap up and down the stairs. Burpees x 10, Jump Squats x 20, Merkins x 30, LBC’s x 40, Plank jacks x 50, Burpees x 60. Just kidding. We finished with 60 SSH, but Odd Job was totally in for doing 60.
Mosey to Elm Hill for LEONARDO’S LEGS. Omnicron came out blazing fast, so let’s see how those legs hold up with some elevation. Sprint up the hill and perform 10 jump squats at the top. Jog down and perform 10 lunges (each leg). Rinse and repeat for 3 rounds, with three pax calling a separate Mary after each set.
Mosey to Blakeney playground for THE LAST SUPPER. 10x Pull-Ups, 10x Incline Merkins, 10x Jump-Ups. 10x Decline Merkins. Repeat for a total of 3 rounds.
Mosey back towards launch for Merkins and Sprints. Crabwalker’s got speed and won the first round. Strong showing from Omnicron and Palm Olive on the third set. Make our way back to launch for THE VITRUVIAN MAN. Did the motivator, starting from 10 and counting down. Finished with 10 burpees, most of which were one-legged. Thanks for teaching us that Soft Pretzel.
ANNOUNCEMENTS: Waxhaw Trail Fest in May. Pullup challenge that C3PO is crushing. Off the Chains Waxhaw mountain biking workout.
COT: Praise for Crabwalker’s nephew being born yesterday. Chopper’s uncle had successful heart surgery. Grateful for a warm day and warmer chicken from Chick-Fil-a. Great conversation afterwards for coffeeteria. Props to Eleanor for making it to Da Vinci. Omnicron’s finding new speed and leg strength. Palm Olive is ready for another CSAUP and wants to help put one together. Kirby’s name was actually Curby until Wingman changed the C to a K. Nordberg ran track in college and nearly qualified for the Men’s Olympic Team.

Foursome – if you don’t Slackblast did it even happen?

DATE: 2023-03-10 AO: Kevlar Q: Orange Whip PAX: Cottonmouth, Will Munce, Full House FNGs: None COUNT: 4 WARMUP: no THE THANG: Merkin ladder, catch me if you can & partner rock work MARY: rainy morning so we mostly stayed under the pavilion. Good group of dudes ANNOUNCEMENTS: nope COT: YHC take out

A superb instalment of Stonehenge

DATE: 2023-03-11 AO: Stonehenge Q: fire_hazard PAX: tagalong, Cheese Curd, ToeJam, Don ‘Dooley’ Teter, markettimer, f3bigtuna, Rousey, snowflake FNGs: None COUNT: 9 Toe jam, Curd and I did a pre-ruck and I believe Rousey did a pre-run.
We ran toward the Bull Ring stopping for some warmups. 20 SSH, 10 Windmills, 20 IW, 10 merkins
Run to the bull ring and run around with stops at each of the speed bumps for 10 reps of an exercise. lap 1 – squats, lap 2 – Merkins, Lap 3 – big boy situps.
Head to Bagpipe hill. Run to the top get in 10 merkins then wall sits and 20 arm raises as we group up. Back down the hill for some plank and merkins. Run up again same drill at the top. Back to the bottom for some plank work.
Head down to the exercise trails near lochness. split into two groups. Group one head to the north and do knees to chest or toes to bar (10 reps) Group two head south for 5-10 pull ups do your best. switch back and forth for three rounds of both.
Head back to the launch and get in some Mary for about 4 minutes.
Key points to the day – Rousey raced Tagalong to the top of Bagpipe hill, Tagalong won…… But Rousey is getting in the miles and getting faster. Great work getting ready for your first half marathon rousey. Keep pushing hard. Although it wasnt right for tagalong to laugh at you after he won. Some one called for an All you got to the launch. I did not participate as I have the hamstrings of a 95 year old. Big Tuna smoked the whole bunch on this one.
Great Coffeteria this morning lots of spirited banking conversation (thank you SVB). Also discussions about yachts, planes and Ferraris. Nice to meet Dooley, he is somewhat new from what I hear. Keep coming out.
Always thankful for the opportunity to lead this group of PAX.

High spirits at Mt. Olympus

DATE: 2023-03-11 AO: Olympus Q: Pelosi PAX: The Worm, voodoo, flipper, mighty_mite, Emoji FNGs: None COUNT: 6 WARMUP: twists, squats, jumps, flailing arms THE THANG: Comprehensive modifications to Silly Spreadsheet exercises. @MiteyMite did attempt the Thoughtful Clean & Jerks. OH + Racked Squats, Pushups + Double Clean & Jerk + Pushups, Double Swings, Double Clean & Jerk, Monkey Humper Squats, Carolina Death March, 5 step Clean and Press Ladder, 10 pushups + 20 Upright Rows. Overall high spirits with Emoji leading the charge of enthusiastically embracing the suck. Well done PAX! MARY: Plank and Flutter kicks ANNOUNCEMENTS: COT: w/theRock

When the Q blows a tire

DATE: 2023-03-09 AO: -Devils-Turn Q: flipper PAX: flipper, turkey_leg, Astro (Kyle Kirchhoff), bunker, Dosey Doe, frasier, hairball, Kielbasa, retread, Rousey, voodoo, Wolverine, Chopper FNGs: None COUNT: 13 7 pax left early for a tough fartlek workout. The other 6 of us departed for the called route (AYG to Providence). Flipper pulled up almost immediately with sharp foot pain, but his the rest of us to continue on, so we did. Chopper did his thing and Wolverine, Rousey, Retread, and I ran as a pack. We made it to FMC before turning back to make it to CLT on time. I’m sure Wolverine could have made it if he wasn’t enjoying the 2nd F. ANNOUNCEMENTS: Waxhaw Trail Fest coming in May. Check Slack for details. COT: thanks to Astro for taking us out

The Fab Four

DATE: 2023-03-10 AO: Mountain-Goat Q: retread PAX: fleetwood, retread, slim_fast, Spammer FNGs: None COUNT: 4 WARMUP: Mosey to the intersection of Rounding Run and Rounding Run. A bit of stretching. THE THANG: One clockwise loop around Rounding Run followed by a counterclockwise loop x 2. Head to Rising Meadow for a trip to the cul-de-sac, then back to launch. Thanks to three MG diehards for joining YHC on a morning with a high likelihood of rain. We absorbed a few raindrops, but thanks to the wondrous powers of SlimCast, the heaviest downpours waited until after we had finished. COT: Continued prayers for Sensei’s M Julie.

Outside, rain or shine

DATE: 2023-03-10 AO: -Brave Q: Odd Job PAX: Eleanor, Taco_Stand, midriff, Hippie, Olaf, Odd Job FNGs: None COUNT: 6 WARMUP: The usual stuff, but with the first exercise called in “Rousey time”.
THE THANG: Mosey up Ballantyne commons, stopping along the way for a quick 50 squats. Head to St. Matts and everyone find a lifting rock. PAX took turns calling rock exercises including burpee over rock, Arnold presses, tricep extensions, a painful lunch twist thing Olaf called, a bear crawl / curling thing (thanks Midriff), and 15 more weighted squats.
Mosey up Elm and stop at the bridge over the 485. Partner up and wheelbarrow across the bridge to pay the toll.
Mosey down Endhaven, stopping for some Al Gore at the school, then back up Community House to the bridge to pay the toll again.
Mosey back to the lot beside the AAA for 35 more squats (total 100 on the day), then a quick rip around the lot. Back to base for time.
ANNOUNCEMENTS: -Higher Ground meeting today at 11:30 @ Hawthornes. -Olaf is putting together a men’s night event with several impactful speakers. Details to follow.
COT: -Thanks for the great take out Taco Stand.

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