Author Archive SlackBlast

NOE – The One10

DATE: 2023-02-16 AO: Nightmare-On-Elm Q: tagalong PAX: sledge, wildturkey, Hippie, midriff FNGs: None COUNT: 5 WARMUP: – Mosey to Fountains Quick warmp-up to preserve time…. – 10 Incline Merkins – 10 Merkins – 10 Squats
THE THANG: REPS EA: 30 / 20 / 10 / 20 / 30 1. INCLINE BURPEE BOX JUMPS 2. BIG BOY SITUPS 3. CHAIR PRESSES (OVERHEAD) 4. TOE TAP CRUNCH ON WALL 5. TARANTULA (JUMP LUNGE x2 + SQUAT = 1)
MARY: Yes… – 110 Big Boy Sit-Ups – 110 Toe Tap Crunches
ANNOUNCEMENTS: 1. Blood Drive (3/3) 2. Beer Run SouthEnd (3/4)
COT: 1. Prayers for the PAX traveling to Oak Island for the 1/2 and full marathon this weekend. 2. Praise for flood repairs and renovations set to begin in two weeks at the Midriff household. There may be a house party in early May to break in the new pad.. be on the lookout for details to come. lol

My Rock Buddy

DATE: 2023-02-16 AO: Shield Q: Carny PAX: Cooter2, ToeJam, Blackbeard, Bombay, Carny FNGs: None COUNT: 5 WARMUP: standard THE THANG: partner up, get a buddy from the rock pile. Running, circuit work with rocks, hit core/arms/legs/chest. More running with buddy to relocate back to the school. 4 corners partner chipper of 100 overhead press, 100 partner leg raises, 100 push-ups, 200 goblet squats. Finished with a suicide sprint/burpee event and 2-3 minutes of Mary. ANNOUNCEMENTS: @toejam is raising awareness at our AO of F3 mission and purpose. Expect a weekly announcement/reading/discussion of relevant points in an effort to keep the topics in thought.

Penmanship At Its Finest

DATE: 2023-02-15 AO: -Maul Q: madison PAX: wingman, Palmolive, Olaf, kirby, chippy, teddyf3, Loogie, patent_pending, Odd Job, Chopper, Luke Crabwalker, Siagon Sam, Big Tuna FNGs: None COUNT: 14 WARMUP: Mosey in the general direction of the Stonecrest fountain, stopping just before Smashburger for COP. 15 x SSH IC 15 x Hacksaw Jim Duggan IC 15 x LSS 10 x Sharon Towers Mosey to the fountain for THE THANG that was (neatly and impressively according to Patent Pending) written on the easel.
THE THANG: a/k/a The Maul Challenge Perform the written exercises in order and OYO 100 LBCs 1 Burpee 90 Squats 2 Burpees 80 Dips 3 Burpees 70 Merkins 4 Burpees 60 Sister Mary Catherines (2 = 1) 5 Burpees Run 1 lap around the 2 buildings 50 American Hammers (2 = 1) 6 Burpees 40 Carolina Dry Docks 7 Burpees 30 Jump Squats 8 Burpees 20 WWII Sit Ups 10 Hand Release Merkins 10 Burpees Run 1 lap around both buildings Perform Mary until The Six is in 10 x Cumberland County Viaducts in cadence (each side) Mosey back to launch for 86 seconds of Mary
MARY: LBC until TIME is called ( approx 86 seconds)
ANNOUNCEMENTS: Be sure to have cell phone with you at all times in the event of an emergency. Pray for HS basketball player who collapsed on the court on Tuesday. Various announcements about upcoming Q’s at NoE and The Brave.
COT: Kirby

The FNG Resurgence Continues

DATE: 2023-02-15 AO: Anvil Q: lorax PAX: Erin Brokavich, Mr. Magoo, Pilgrim, lorax, Alex-Spliff FNGs: 1 Alex-Spliff COUNT: 5 WARMUP: Mosey to the turf circle for COP IW x 15 IC Mountain Climbers x 15 IC Alternating Shoulder Taps x 15 IC Merkin x 10 IC
THE THANG: Starfish from the traffic circle at the end of the Avenue of Trees. Each of the 5 times back to the circle Merkins x 15
Round 1 – back to the turf, 3 rounds of Plankjacks x 10, bear crawl the circle, Dry Docks x 10. Back to traffic circle. Round 2 – to the Hot Box, 3 rounds of Step Ups x 10, Dips x 10, Derkins x 10. Back to traffic circle. Round 3 – to the rock pile, 3 rounds of Curls x 10, Push Press x 10, Tricep Ext x 10. Back to traffic circle. Round 4 – to the patio, 3 rounds of American Hammer x 10, LBC x 10, Flutter x 10. Back to traffic circle. Round 5 – to North Face, 3 rounds of Lunges x 10, Squats x 10, Burpees x 5. Run to the top of North Face and 5 Merkins. Back to traffic circle.
MARY: Joined up with Meathead for some Glute Bridge, etc.
ANNOUNCEMENTS: With @Hops on Q but a conflicting small group, YHC took the reigns at about 10 PM last night. Figured would be the usuals, but was quickly greeted by an FNG who was recommended from an unnamed and unposted friend and found us via the webs. YHC quickly composed a plan and figured a Starfish with the AO tour would work well. Welcome Alex or @spliff originally from Germany and works at The Joint Chiropractic in franchising. He SC to Centurion on Friday so show him some love. Great work gents.
COT: Blood Drive announced with @spackler with the takeout.

Hills and Smiles

DATE: 2023-02-15 AO: Sacs Q: Lafleur PAX: Cheese Curd, Dora, geraldo, lex_luthor, sledge, wildturkey, hoover FNGs: None COUNT: 8 WARMUP: load up and walk to the 1st hill THE THANG: Hills and heavy carries Sevens up first hill – (smaller hill) 10 min ⁃ merkins – ruck 7 to 1 ⁃ Squat – ruck and sandbag 1 to 7 Walk to the bigger hill
Main workout. 20min ⁃ Exercise set 1 : three times ⁃ Upright rows 20x/15x /10x in cadence ⁃ Front sandbag hug carry up hill ⁃ Flutter kicks 20x /10x / 10xin cadence ⁃ Front sandbag carry down
Exercise set 2 (3x) ⁃ Side lunges 20x/15/10x 9one is one on your own ⁃ Ruck / sandbag normal uphill ⁃ Sand bag swings on your own 20/15/10 ⁃ Ruck / sandbag normal down
Remaining time at school – lateral movement focus ⁃ step up sides with knee up 10x
ANNOUNCEMENTS: Dora on Q next week COT: Few guys banged up, take time to heal up.

WAMRAP

DATE: 2023-02-15 AO: Wamrap Q: poptart PAX: Orange Whip, rachel, Alf, Horsehead FNGs: None COUNT: 5 WARMUP: Round 1 THE THANG: The Hog Jog

Feeling young again

DATE: 2023-02-14 AO: _Sob Q: Rousey PAX: Franky, Point Break, OMNICRON FNGs: None COUNT: 4 WARMUP: The Basic Stuff, chu know . THE THANG: We ran like Savages to a Rock PILE . We lifted the Rocks like what a real Man lifts Rocks . Then we used the Jump ropes . We held hands afterward and prayed . I told everyone that I loved them . Amen . ANNOUNCEMENTS: There is some beer event coming soon . COT:

Slumdogs Kettlebell V Q

DATE: 2023-02-14 AO: Skunk-Works Q: Slumdog PAX: Mountain Momma (Lou Andre), smokey, funky_cold, Goat Bag FNGs: None COUNT: 5 WARMUP: SSH x25, Sharon Towers x 15 Low Slow Squat x 25, 2 mins of arm circles THE THANG: 20 merkins, 20 kettle curl squat presses, 20 squats. Run around parking lot 20 curls, 20 lawn mowers, 20 LBCs, run around parking lot 20 curls, 20 over presses, 20 Big Boy Sit Up Presses, run around parking lot Rinse and repeat above for 15 and 10 reps most to end of parking lot. squat shuffle 15 yards, 5 kettle bell swings, shuffle some more, 5 more swings, X2 Finish up with Flutters and burn out merkins
Thanks to Chicken Wing to EHing me into Q this morning. This was my first kettle bell workout in months and first ever Qing it. Thanks to Mountain Mama for reminding me that music was not required but highly encouraged. That lead to a conversation wondering what spotify considers classic rock may not be the same as I thought. Am I getting old? Is Rage Against the Machine Classic Rock? Thanks to Smokey for opening the door to bring up the glorious 63 – 38 demolishing of his beloved Volunteers by my beloved Gamecocks this past November. They were the first of two orange teams we kept out of the playoffs. Knee surgery has had me out for awhile so we needed to catch up on our trash talk #mynemisis. Overall a solid cool morning. Felt great to get back out there with all! ANNOUNCEMENTS: Congrats to Goat Bag on his new son #newdad. COT: BOM led by Smokey. Prayers to new born lives, speedy recoveries, and safe births next week (my third coming soon…)

Picasso is Pissed about his PP

DATE: 2023-02-14 AO: Bagpipe Q: picasso PAX: patent_pending, teddyf3, Pilgrim, tagalong, Hippie, wildturkey, Carny, Blackbeard, Olaf, Loogie FNGs: None COUNT: 11 Mosey to Rushmore for a warmup.
Circuit work: Indian Run down to other end of Rushmore with burpees. Alternative between jogs, high knees, butt kickers, shuffles.
Set of Diamond Merkins, Widearm Merkins, Regular Merkins. Set of PAX-led Mary.
Repeat whole thing 3x.
Mosey back to launch with some Jack Web on the way. More Mary, 5-mins of stretching to close (gasp!)
Announcements: Beer Run on 3/4

The Maths

DATE: 2023-02-14 AO: Swift Q: bratwurst PAX: bratwurst, kirby, Rousey, Right Turn, retread, soft_pretzel, Wolverine, midriff, goonie FNGs: None COUNT: 9 Welcome to “site” / “Swift” FNG Rousey who is taking on the Half Marathon in Asheville on March 18th – everyone gave him all of their running advice all at once…he’s ready!
WARMUP: 10min mosey to the Bull Ring where we did usual dynamic exercises, some form drills (teach your brain Goonie), and accelerations.
THE THANG that most everyone else did (but YHC):
4 to 6 “Yasso” 800m intervals on the Bull Ring.
Yasso 800m workout: Step 1: To prep for the Yasso, you will need a Full-marathon goal time (3:00 hr:min, 3:30, 4:00, 5:00). If you only have a Half Marathon goal, multiply it by 2.2 to get the Full Marathon equivalent. Examples: 1:30 hr:min Half Marathon goal x 2.2 = 3:18 Full Marathon equivalent 1:45 hr:min Half Marathon goal x 2.2 = 3:51 2:00 hr:min Half Marathon goal x 2.2 = 4:24
Step 2: If your Marathon goal is 3:18, run a 800m in 3minutes 18seconds. Recovery jog for 3min 18sec. Repeat for 4-6 rounds (guidance based on tapering or doing this for the first time). other example, 3:51 = 3min 51sec 800m, recover for 3:51, repeat other example, 4:24 = 4min 24sec 800m, recover for 4:24, repeat If incorporating these into a Marathon training plan, you would add reps to the session until you are able to complete 10x800m at the goal marathon “pace”.
Pax were solid with this running both directions on the Bull Ring. If done properly (not too hard on the “working” part of the interval), the recovery should be continual and you shouldn’t need to walk.
ANNOUNCEMENTS: SOB Brewery run on March 4th – see War Eagle for deets!

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