SlackBlast – Page 302 – F3 South Charlotte

Q-less Joe Jackson

DATE: 2023-03-09 AO: Sparta Q: Mr Brady PAX: Mr Brady, ductwork, baracus FNGs: None COUNT: 3 WARMUP: Stretching and catching up a bit with Drop Thrill to delay the inevitable. THE THANG: 3 PAX showed for a beautiful running AM. No Q on tap so @Mr Brady stepped up and called an out and back to McAlpine Creek Greenway, of which 95% is uphill on the return leg. Thank you very little. MARY: Running the block to push past 6 miles ANNOUNCEMENTS: COT: @slimfast

Roots of F3

DATE: 2023-03-09 AO: Shield Q: Spitball PAX: Cooter2, Pilgrim, ToeJam, Bombay FNGs: None COUNT: 5
WARMUP: mosey around the school got some 5 principals of F3 work in with SSH, Potato Pickers, LSS, and merkins THE THANG: Triple Nickel with 5 shoulder tap merkins, run, jump squats. Mosey to School and had 5 bball foul shots misses were punishment only 2 of the 5 pax made the shot (3 airballs lol) even the makes had punishment. proceed to rock pile run with rock to playground where we AMRAP’d for 10min doing pull ups, high knees, BB sit ups, curls, monkey humpers, shuffle up downs, squats etc. finished with some suicides with and a jail break to launch. MARY: Mary was included throughout the Thang. ANNOUNCEMENTS: none COT: prayers to Spitballs 7yr old Cousin who had brain surgery, a good friend who’s daughter is going through a tough time with her oldest who has a terminal disease, and one other who was just diagnosed with cancer. @spitball led us out.

Better than a root canal

DATE: 2023-03-08 AO: Sacs Q: flipper PAX: flipper, Lafleur, Emoji, geraldo, Cheese Curd, wildturkey, hoover FNGs: None COUNT: 7 WARMUP: sandbags on shoulders, walk around the track. IW, Ground to Overheads, LSS, LSM THE THANG: Four corners on the track, 10 each leg walking lunges, 10 shoulder tap bag pull through merkins. Dropped to 7 lunges each after PAX complained, and YHC feared leg failure. Pull through bearcrawl, pull through crawlbear Back up to the trucks for isolated squats (single leg, pistols, RDLs) Peoples chair while pax completed 10,8,6 front squats with 80# Plank up while each PAX lifted 120# to shoulder

MARY: LBCs Superman
ANNOUNCEMENTS: WTF coming up, check slack
COT: YHC with the takeout
Good mumblechatter from the PAX today during the hood living. Much was made of the ruck free weinke, but YHC reminded the crew that SACS was born out of a sandbag focused workout ( RIP Tweet&Meat). Emoji surveyed the PAX about prior root canal experiences. Much was made about flatulence and and other sundries occurring at yesterday’s Falcon Crest soirée courtesy of Cheese Curd. Hoover flexed on the 120# with a clean and press while LaFleur channeled his inner power lifter with the sharpest clean and jerk I’ve seen in quite some time.
Good morning to be back at SACs with a strong group of PAX. Thanks to CC for letting me lead.

Intruder Alert

DATE: 2023-03-08 AO: Meaad Q: voodoo PAX: voodoo, mighty_mite, MARTA, Soul Glo FNGs: None COUNT: 4 I pulled into the parking lot around 0525 this morning and found 4 parking lots. 2 runners had launched from our AO and rudely parked in our usual spots. I won’t name names, but they rhyme with grass chopper and smoker. Of course, these strange cars confused the early-arriving Soul Glo and MARTA, who chose to park immediately behind them, making it difficult form a proper bell-swinging circle. I chose to park on the far side of the offending cars so I could crowd Mighty Mite a bit.
With parking figured out, we got into the warm up: SSH x 20 IC, IW x 10 IC, Windmills x 10 IC
Lots of work to do, so on to the Main Course: 1) Double cleans – 3 sets of 3 (MM did these kneeling, but the rest of us chose standing and did 5 reps instead) 2) Heavy KB 2-handed swings with shrug at top – 8 sets of 8 3) Time for some EMOM (20:00) A) Even minutes – clean + jerk x 5 reps B) Odd minutes.- Anchor snatches x 2 each side 4) Superset (4 rounds): A) Weighted glute bridge – 2 seconds on/2 seconds off x 4 B) High plank – :30 5) AMRAP time (2 rounds due to time constraints): Merkin on the bells, snatch L, merkin, double snatch, merkin, snatch R, merkin, double snatch, merkin, snatch L, etc. Rest for a bit and then do it again.
Time. COT with the Anvil crew under the veteran leadership of Snuka. Thanks to MARTA for taking us out.
Announcements: check Slack for details around the Waxhaw Trail Fest.
Moleskine: Thanks to the pax for coming out on a windy morning that felt a lot colder than the last few days. I think we all agreed that we are over winter and ready for spring. The spreadsheet never fails to disappoint with new exercises and complexes to keep the pax on their toes. T-claps to MM for attempting the kneeling double cleans, which the rest of us decided to modify.

Five for a stroll at Five Knolls Five times

DATE: 2023-03-08 AO: Anvil Q: Snuka PAX: Point Break, Limey,Erin Brockovich,Pilgrim FNGs: None COUNT: 5 WARMUP: Low slow squat-10 Imperial Walker-10 Hillbilly-10 Merkins-10 LBC’S-10 American Hammer-10
THE THANG: Mosey over to the dreaded hill at Five Knolls
5x Up & Down 10 Merkins at the top 10 Heels to Heaven at the bottom
MARY: Freddy Mercury-15 Box Cutter-15 Reverse Box Cutter-15
Mosey to Rock Pile
10 Curls x 3 10 Thrusters x 3 10 Tricep x 3 10 American Hammers with Rock x 3
ANNOUNCEMENTS: Mighty Might-Team Event coming in Waxhaw later in March
Thanks to Marta for the take out!!

OG WAMRAP

DATE: 2023-03-08 AO: Wamrap Q: Alf PAX: Alf, Astro (Kyle Kirchhoff), DoubleE_F3, Horsehead, O Tannenbaum, poptart, turkey_leg, Watergate, @mcgee FNGs: None COUNT: 9 Usual WAMRAP stuff. Parking decks on repeat

New Territory

DATE: 2023-03-04 AO: _Area-51 Q: geraldo PAX: geraldo, Alf, Floor Slapper, ductwork, boerewors, Rachel, OTannenbaum, Limey FNGs: None COUNT: 8 WARMUP: SSH x 20 IW X 20 Arm Circles x 20 Low Slow Squats x 20
THE THANG: We headed off campus down 51 up Rea taking a left on Stallworth stopping at each cul de sac for 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges & 10 CCDs. We did the same on the at out.
We reversed course ran back towards Calvary making a right on Sundancer Ln stopping first for 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges & 10 CCDs. We then ran right on Sunstar to the cul de sac for more of the same, retuning back to the intersection of Sundancer then on to the other end of Sunstar for more PT.
The pax returned to the rock pile at Calvary for 3 rounds of Curls x 20, Presses x 20, Triceps x 20, Squats x 20, Skull Crushers x 20, & a hot lap. We returned the rocks and headed back to launch
MARY: LBCs x 20
Mumblechatter YHC was thinking about going off campus and thought we try some new territory turning left on Stallworth. Alf was disappointed we didn’t try the hill on Stallworth and threatened to check it out on his next Q later this month. Despite requests Five Knolls was not in the menu today. Alf said this workout was like WAMRAP but with a collar. Floor Slapper arrived late but found us on the other side of campus. O Tannenbaum was early Emoji announced he didn’t want to run then joined the Olympus crew Thanks to Ductwork for the takeout
ANNOUNCEMENTS: Spackler has the Q next week Keep Sensei’s family in your prayers after his M had surgery this week Prayers for Turkey Leg’s family with the passing of his uncle

I can’t walk

DATE: 2023-03-04 AO: Olympus Q: voodoo PAX: voodoo, flipper, mighty_mite, Krzyzewski, high_tide, Emoji FNGs: None COUNT: 6 It was a beautiful day to swing some bells. After Flipper and I did a 3-mile zone 2 HR training (easy) pre-run, we got down to lifting some heavy bells.
Since I didn’t want to deal with a bunch of refuseniks on the first exercise, I skipped the SSH and started with IW x 10 IC, followed by 10 swings (where HT picked a bell that was too small and almost launched it). Then 10 windmills/10 swings/10 arm circles (fwd/bwd)/10 swings. We had a lot to do, so we moved on.
The Thang (combination of workouts C and D of week 1 of the Kettlebell Only Muscle Gain Vol. 2 8-week workout program): 1) Double KB rack squats – 4 sets of 6-8 reps depending on weight 2) The “W” Complex – :30 AMRAP of 1 racked squat L/goblet squat/1 racked squat R. Don’t put the bell down, just flip it around between positions. Most pax got ~10 reps per round. Rest 1:00 and do 4 sets. 3) Double KB Heavy Dropsets – Heavy clean + push press x 2 reps, then clean + strict pres x 8 for 4 sets. 4) The Extinguisher – 5 double swings/5 double somersault squats, 4 double swings/5 double somersault squats all the way down to 1 double swing/5 double somersault squats. #legkiller These were supposed to be dead stop swings, but the Q forgot that part. #oops 5) Heavy 1 arm row ladder – 3 L/R, 2 L/R, 1 L/R for 3 sets 6) EMOM x 10:00 – Odd minute – 7 lying KB pullovers, Even minute – 3 double KB snatches 7) Various double KB static holds (OH, rack, farmer) until time was up.
We joined The Rock for COT and Ductwork did a great job taking us out.
Announcements: 1) Please keep Sensei and his family in your prayers as his wife Judy deals with a medical situation. 2) Please also pray for Turkey Leg as he lost his uncle this week and his aunt is also ill. 3) SOB Beer Run is today. Start at Charlotte Beer Garden at noon and end at OMB around 3. Please arrange for an Uber home. Clown car leaving from Woody’s (The Brave) at 11. 4) Waxhaw Trail Fest is coming up in May. Check Slack for details.
Moleskine: We had a great crew out there this morning. Unfortunately, Pelosi is on IR with a minor back tweak, but expects to be back next week. Mighty Mite was very helpful in looking ahead at the exercises to get us all psyched up for things like double snatches, which are always a crowd pleaser. Hight Tide had to conveniently take a potty break during the Extinguisher complex. Coincidence? I don’t think so. I don’t think Krzyewski ever took off his fleece, which was impressive considering the temps and sun exposure he was getting. Maybe I’ll buy him a vest. Flipper was having fun with the count during warmup, but it didn’t last once the squats started. He also bailed early so he could beat up on his son’s 8-year old soccer team or something. Emoji decided he didn’t want to run today and took to the bells with alacrity. The guy is like an enthusiasm fire hose, spraying it everywhere. Definitely helpful as we were grinding through some tough sets.

Dirty Words

DATE: 2023-03-03 AO: Kevlar Q: Hops PAX: spackles, Orange Whip, ChickenWing, Mile High, Full House, Cottonmouth, Manziel, Rhapsody, Limey, Loan Shark FNGs: None COUNT: 11 Well the forecasts were a mixed bag. No rain. Spackler said the over/under on pax was 6; he took the under. There were burpees for some. SSH’s for none. YHC shamed Cottonmouth into upsizing his rock; and then made sure I didn’t have to lift his when we rotated. Mostly meat & potatoes today. While we were getting drained of our blood, Marta told me we went 1.8 miles. He wasn’t there, rather, he was playing frisbee but all-seeing Strava told him. Metro Manziel joined us and was pushing hard. No M’s, girlfriends or mom’s showed up to the workout, so that was good. If you haven’t done the Wordle yet, Spackler can help you – a good start word rhymes with Venus. Speaking of off-color, Chicken Wing plays “Dirty Wordle”. Oh the humanity! Love the word games; harkening back to my middle school years dominating the Piatt-Douglas County Spelling Bee. If you’re reading this – go give blood at the F3 blood drive. Baracus promised not to eat all the Nutter Butters and you can chase them with some adult beverages. T-claps to Marta for putting it together!

Come to the Brave for fun and a great Coffeteria.

DATE: 2023-03-03 AO: -Brave Q: fire_hazard PAX: soft_pretzel, haggis, SweetWater, Hippie, Taco_Stand, Franky, midriff FNGs: None COUNT: 8 Lots of chatter today and some grumbling. Cotters to our friends Haggis and Sweetwater. Either the PAX are not very smart or I am bad at explaining things (probably a little of both), because it took them a bit to understand how we would go through these rounds.
Everyone pushed hard today but soft pretzel really killed it. He was out font the whole time. The pax got spread out on this one, but we continued to pass each other and gave encouragement and /or heckling throughout the workout. Hippie is sneaky fast and was also crushing it. TACO is coming back from injury really well and was pushing it hard. Frankie and Midriff pushed hard until the end and everyone got in over 4 miles. Thank you for letting me lead.
WARMUP: mosey over to the parking lot by AAA for some SSH, Windmills, merkins and a quick stretch. THE THANG: go to the deck via the four shorter Btyne corporate park buildings. One Burpee, One Jump up, one Big boi sit-up at each of the four buildings Quick on the fly change move to the front of the building s in stead of the back as there is a blockage. change jump ups to Jump squats…. All is well. to the bottom of the WF deck. >From there you now run up to floor number two. go back out to the buildings and do 2 of the exercises above at each building. back to the bottom of the deck and then run up to the 3rd floor. then back to the short buildings for 3 of each exercise. etc…. MARY: No time for Mary, we work for the whole 60 minutes at the Brave. ANNOUNCEMENTS: Beer run on the 4th, blood drive today COT: Please keep Austin (a 7th grader at CHMS) inu your prayers. he collapsed during track practice. He is in a coma and has some heart issues. Keep Midriff’s SIL in your prayers as she works through some medical conditions.

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