Author Archive SlackBlast

Coffee was a better idea

DATE: 2023-01-26 AO: Sparta Q: madison PAX: baracus, ChickenWing, Mr Brady, Orange Whip, Full House FNGs: None COUNT: 6 WARMUP: Mosey to the fire station in downtown Matthews for light stretching. 10x SSH 10x Sharon Towers 10x LSS 10x Calf Raise
THE THANG: run up trade Street for 30 minutes. Turn around and run back to launch. COT with Peak 51
MARY: no Mary, this is a running workout
ANNOUNCEMENTS: don’t forget to complete the slackblast after every workout. F3 Blood Dr., March 3
COT: Thanks to Lois for the take out.

Do I smile or do I look bada$$? You’re holding a banana

DATE: 2023-01-26 AO: _Area-51 Q: midriff PAX: tagalong, Spitball, Bombay, Carny, Rousey, picasso, ToeJam, Cooter2, midriff FNGs: None COUNT: 9 WARMUP: Short 2 rocks, so mosey over to rock pile. SSH’s, MC’s and runners lunge. No time for more warmup. Head to elementary school track. THE THANG: 4×3000 challenge. Run 4 miles and do 300 rock-related reps in 45 minutes. 20 reps at a time, followed by lap around the track (intervals at 7/8/9/10 min. pace). 2 miles at elementary school, 1 mile at middle school, 1 mile in between. MARY: Flutter kicks with our rock. ANNOUNCEMENTS: Praise that brain surgery for Kai (Fallout’s 2.0) went well. Blood drive on 3/3. COT: YHC shared about the home struggles, adoption challenges and how chaotic my life has been. It’s ok to not be ok. Took us out in prayer with gratitude for High Impact Men.

Are you not imPRESSed?

DATE: 2023-01-26 AO: Meaad Q: voodoo PAX: voodoo, mighty_mite, ickey_shuffle, Uncle Leo, The Worm, high_tide, Soul Glo FNGs: None COUNT: 7 WARMUP: SSH x 20 IC 10 Swings IW x 10 IC 15 Swings Windmill x 10 IC 20 Swings
THE THANG: See the fancy picture embedded below
MARY: Plank until time is up (1:00+)
ANNOUNCEMENTS: Please sign up for the blood drive, organized by MARTA Please pray for Fallout’s son, Kai, and his doctors and family as he recovers from a second brain surgery Please pray for Mr. Magoo’s M as she battles a rare form of cancer
COT: Thanks to Lorax (from Anvil) for the takeout

We all live in the Yeller Submarine

DATE: 2023-01-26 AO: -Devils-Turn Q: flipper, Dosey Doe PAX: Right Turn, Dosey Doe, Wolverine, voodoo, soft_pretzel, Kielbasa, retread, Polly, Gold Digger, Astro (Kyle Kirchhoff), hairball, Chopper, frasier, flipper, kirby FNGs: None COUNT: 15 Vampires, Oak Islanders, Regulars and Dolphins alike took to various routes and varying paces this morning in what’s has become a typical smorgasbord of options at The Devils Turn. What we had in common was all took the red pill and got after it. The main event was 7.6 and most completed the full pull.

No Offsite Activities Today

DATE: 2023-01-25 AO: Anvil Q: puddin_pop PAX: snowflake, lorax, Point Break, Erin Brokavich, Pilgrim, deep_dish FNGs: None COUNT: 7 WARMUP: Typical CoP session with heavier than normal emphasis on the “low, slow” components of the warmup. THE THANG: Partner work throughout the 45 minutes included Rocks and Running in the far parking lot, a Hot Box jam session of step-ups, dips, and derkins (w/ accompanied running), and a table step-up routine (also accompanied with running). MARY: Short round of Dollies & LBCs to fill the clock, and we’re done. ANNOUNCEMENTS: Blood Drive on March 3. Hit up @Marta for details. COT:

No Offsite Activities Today

DATE: 2023-01-25 AO: Anvil Q: puddin_pop PAX: snowflake, lorax, Point Break, Erin Brokavich, Pilgrim, deep_dish FNGs: None COUNT: 7 WARMUP: Typical CoP session with heavier than normal emphasis on the “low, slow” components of the warmup. THE THANG: Partner work throughout the 45 minutes included Rocks and Running in the far parking lot, a Hot Box jam session of step-ups, dips, and derkins (w/ accompanied running), and a table step-up routine (also accompanied with running). MARY: Short round of Dollies & LBCs to fill the clock, and we’re done. ANNOUNCEMENTS: Blood Drive on March 3. Hit up @Marta for details. COT:

A Real AMRAP at Waverly = WAMRAP

DATE: 2023-01-25 AO: Wamrap Q: O Tannenbaum PAX: mcgee, Orange Whip, rachel FNGs: None COUNT: 4 WARMUP: none THE THANG: 15 x jump squats, merkins, wwII sit ups, donkey kicks with stairs and increasing burpees. MARY: ANNOUNCEMENTS: COT: everyone lapped the Q, Rachel was on 10th set when time was called. Love wamrap, especially when I understand the instructions!

Here’s what we’re gonna do

DATE: 2023-01-25 AO: -Maul Q: kirby PAX: Chopper, madison, wingman, super trooper FNGs: None COUNT: 5
WARMUP: There was no warmth with the wind. THE THANG: Run to Heaven and Hell to get out of wind. Do warmup there 20X Canadian SSH. 10 Hand release merkins 10 jump squats. 10 RDLs each leg 9 Hand Release and 9 jump squats. 20 low slow squats in cadence three 8 Hand Release and jump squats.
Backwards run to end of deck do 10 Hand Release then sprint back for 10 jump squats. repeat 3 times and on the 4th run up stairs and back down ramp. Lung walk forward with twist to lead leg side half way and reverse lunge the other half with an opposite trailing leg arm stretch. Thanks Chopper for clarification. Do a mini Dora 1-2-2 with tram 100 big boy 200 ssh 200 jump squats. Reverse lunge walk up the stairs to light and mosey back. We saw a runner in the distance but it wasn’t Odd Job it was Goonie running away from doing a core workout. MARY: Back to launch to find dry pavement we did 4 rounds of Mary. Dying cockroachs Air humpers Heals to Heaven Slow dolly ANNOUNCEMENTS: BLOOD drive COT: prayers for Kai and Mitch. Thanks for the Take out Madison. Message of the day. Find someone to bring out. We are the outliers of Fitness there are plenty who need help. Also Wingman is 42 acorrding to his medical website 🤔

GoRuck BFF test- not Best Friend Forever

DATE: 2023-01-25 AO: Sacs Q: Cheese Curd PAX: Emoji, geraldo, Lafleur FNGs: None COUNT: 4 WARMUP: 1 ruck around the track and some basic arm stretches THE THANG: GoRuck Baseline Functional Fitness Test 2 mins of hand release merkins 2 mins of sit ups (added) 200 meter farmers carry with Ruck on 1 mile ruck with ruck and sandbag MARY: no Mary, but we did have 15 mins so each pax picked an exercise x 2- bent over rows, push out, swings, burden carry, shoulder to shoulder good mornings, missing one ANNOUNCEMENTS: Blood drive March 3rd see @marta COT: thanks @emoji for taking us out
We will try to redo this every 5 months or so. Good push today and we stayed dry!!

A Swift Slackblast

DATE: 2023-01-24 AO: Swift Q: madison PAX: Dosey Doe, frasier, hairball, Polly, bratwurst, Wolverine, soft_pretzel, midriff, flipper, madison, Chopper, kirby, Right Turn, retread FNGs: None COUNT: 14 WARMUP: Run to bull ring, warmup the legs. THE THANG: Run in circles, 800 on, 200 off (clockwise and counter-clockwise) MARY: Not allowed at a running workout ANNOUNCEMENTS: Flipper has a beard. Give blood on 3/3. Stream Park is open. COT: Circle of ball/circle of man. Wild Turkey took us out with courage and wisdom.

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