SlackBlast – Page 312 – F3 South Charlotte

Good group, Good tunes, Good convo, Good Lord-that hurt.

DATE: 2023-01-24 AO: Backblasts Q: stonecold PAX: Horsehead, Schottzie, lois, Mountain Momma, funky_cold, Spyglass FNGs: None COUNT: 7 Good times and good tunes, even @Horsehead dancing like Jagger. Convo with @Schottzie about the Bengals chances. Have you seen Pepsi, where’s my Jet? Interesting Netflix doc but only @Lois remembers the commercial…of course he does. He never forgets anything from the 80s or 90s Spy, MM, and Funky so focused on their form and keeping count of the reps. Enjoyed it boyz!
The Thang:
• SSHX15 • IWX15 • Merkins X 15 • Good Morning X 15
Mosey
Set 1 – repeat X 3 • 2H Swing X 20 • Merkin X 20 • Thruster X 10 • Clean X 8/S
100 yd jog after each round
Set 2 – repeat X 3 • Alternating Swings X 20 • Flutter Press X 20 • Squat X 10 • Snatch X 5/S
100 yd jog after each round
Set 3 – repeat X 3 • 1H Swing X 10/S • Two Hand OH Press X 10 • High Pull X 8/S • Russian Twist X 10
100 yd jog after each round
Swing/Merkin Ladder Start at 2 each, increase by 2 until 20, then back down
ANNOUNCEMENTS: Blood drive COT: prayers for @Smokey on mission trip with his boy, Meredith and her intv, Funkys sister in law, and Goatbags baby boy-coming soon!

Who has a conference call at 6 AM?

DATE: 2023-01-24 AO: Run Q: hoover PAX: Astro (Kyle Kirchhoff), Cheese Curd, Christmas, Watchita, Runstopper, baracus FNGs: None COUNT: 7
WARMUP: talking I’m the parking lot THE THANG: Strava segment hunting. 1. Raintree to Providence via Windbluff 2. Windbluff Hill Go to Rounding run loop 3. Rounding Run loop, clockwise 4. Bump 2 Bump S on Strawberry 5. Strawberry to raintree
and a loop around Pro’s mom because there was time.
there was no time for an Indian run on smokerise, Alf would have been disappointed.
MARY: none ANNOUNCEMENTS: blood drive and look up Astro’s son on YouTube, Luke Kerchoff COT: Astro with the takeout

[base-camp] Basecamp ot

DATE: 2023-01-23 AO: Base-Camp Q: O Tannenbaum PAX: O Tannenbaum, Emoji, jet_fuel, Pilgrim, Snuka, Erin Brokavich, thunder_road, limey FNGs: None COUNT: 9
THE THANG: 9 at Basecamp followed O’T around the track for several laps all of which were negated with several more around in reverse. Plenty of planking and the addition of the exercise named “in plank raise your right heel up then back down followed the the same with the left heel” or something like that. @O Tannenbaum @Emoji @jet_fuel @Erin Brokavich @Snuka @Pilgrim @thunder_road @limey
MARY: ANNOUNCEMENTS: COT:

Burpees and Bunny Hops and Bear Craws? Oh My!

DATE: 2023-01-23 AO: _Sob Q: madison PAX: kirby, one star, Rudy Hayden, Franky, Point Break, Brexit FNGs: None COUNT: 7 WARMUP: Mosey around HT to get loose. Worked in some butt kickers & high knees before returning to grassy knoll behind Jenni’s Ice Cream. THE THANG: COP: SSH x 20 IW x 10 Hillbillies x 10 LSS x 10 Sharon Towers x 10 Arm Circles x 10 each direction
Mosey to the fountain for a set of the following: 10 x Jump Up Burpees 15 x Derkins 20 x Dips
Mosey behind Lulu store for a set of Walking Lunges w/ Twist, Reverse Lunge w/ Side Stretch & Side Lunges each direction.
Mosey to stairwell for 3 rounds of: 25 x Plank Jacks Bunny Hop up the stairs to top level Bear Craws past the yoga studio to other stairwell Descend and Side Shuffle back to bottom of stairs #1. Repeato
Mosey back to fountain for another round of 10 x Wall Jump Burpees, 15 x Derkins & 20 x Dips.
MARY: Circle up for Mary. 20 x H2H 20 x LBC 10 x One-legged Climb (?) each leg 10 x Cumberland County Viaduct (each side) 2 Min Plank (various positions)
ANNOUNCEMENTS: Blood Drive March 3 @ Wesley UMC. Check Slack or @Marta for details.
COT: Thanks to Kirby for the take out.

Flying Iron in the Cold

DATE: 2023-01-23 AO: Swole Q: flipper PAX: The Worm, voodoo, ickey_shuffle FNGs: None COUNT: 4 WARMUP: IW, Dolphin Complex, windmills THE THANG: outside dbl swings, rack squats, OH squats, Dbl Snatches, Kentucky Burpees, single leg DLs and other flamboyant spreadsheet shenanigans MARY: boat canoe, Glute Bridge
Cool dry mornings are a great place for the swinging or iron while enjoying the sultry tones of early 2000s emo pop-punk. YHC knew every song while only voodoo may have recognized one or two…. Consider it pay back for endless hours of hair metal which greatly preceded my formative years. Not that I dislike the melodic resonance of bygone eras, but diversity is the spice of life.
Also, double over head squats are my new least favorite KB motion, they’re just awful, or I’m just inflexible, I believe the PAX agree on this one.
We’re in the final week of the doubles program, Voodoo is off to scour the interwebs for our next round of funishment
ANNOUNCEMENTS: blood drive March 3rd, see Marta
COT: Prayers for those impacted by the Monterey Park shooting. The world is a place of senseless violence and desperately in need of community leadership. May the sky Q grace each of us with the strength and wisdom to lead our family’s and communities through tragedy and model love, tolerance, and forgiveness.

Cady Lake

DATE: 2023-01-23 AO: Blakovery Q: retread PAX: tuck, frasier, bunker, Dosey Doe, booyah, hoot, picasso, Odd Job, wingman, retread, goonie FNGs: None COUNT: 11 connect.garmin.com/modern/course/24959755
felt like “44”. puddle city on AK before tom short. Lots of turns. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: Upcoming CSUAP in mint hill on 2/4 COT:

full campus beatdown

DATE: 2023-01-21 AO: -Rock Q: Mr. Magoo PAX: snowflake, Mr. Magoo, O Tannenbaum, Floor Slapper, geraldo, limey, boxer FNGs: None COUNT: 7 7 for a full campus beat down by @snowflake @Mr. Magoo @O Tannenbaum @Floor Slapper @limey @boxer WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

uphill battle

DATE: 2023-01-22 AO: Stonehenge Q: Rousey PAX: Rousey, MAD, sledge, Emoji, OMNICRON, war_eagle, lex_luthor, f3bigtuna, wildturkey, leatherneck FNGs: None COUNT: 10 10 for a @Rousey parking deck ladder gasser at Stonehenge. 4 miles…all uphill (it’s possible). And all stayed for some extremely informational and important CPR training led by @MAD. Strong work @sledge @f3bigtuna @OMNICRON @wildturkey @Emoji Leatherneck and @lex_luthor. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

we ate chicken

DATE: 2023-01-21 AO: Chicken-Run Q: HazMat PAX: tuck, soft_pretzel, turkey_leg, madison, Happy Meal, Chopper, kirby, Dosey Doe, Right Turn, rock_thrill, hairball, Garcia F3, Polly FNGs: None COUNT: 13 We ran We worked out We ate Chick-fil-A @tuck @soft_pretzel @turkey_leg @madison @Happy Meal @Chopper @Franky @kirby @Odd Job @Palmolive @Right Turn @rock_thrill @HazMat @Dosey Doe @Garcia F3 @Polly @hairball @Hippie WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Back to Work

DATE: 2023-01-21 AO: Olympus Q: voodoo PAX: voodoo, teddyf3, mighty_mite, flipper, The Worm, MARTA, Pelosi FNGs: None COUNT: 7 WARMUP: SSH x 20 IC (<50% refusenik, which is better than usual) 5 x 1H swings per side Windmills x 10 IC 5 x high pulls per side IWs x 15 IC 5 x snatches per side THE THANG: Workout C of Week 3 of Double KB Precision Dead stop double snatch - 3 x 3 Double bent over row - 4 x 10 Double clean to double snatch - 4 x 3 Cowboy Complex: Merkin, double snatch, racked squat, press =1 rep 4 sets of 3 reps Double OH walks for :30, then 10 renegade rows - 4 sets Kentucky burpees (merkin + clean and jerk) x 3 then :30 farmer carries - 4 sets AMRAP Clean and press every 5 seconds for 2:00. No one made it past ~1:15 or so (~16 reps) MARY: 1:00 low plank 1:00 hollow body hold 1:15 glute bridge ANNOUNCEMENTS: 1) Sign up for the blood drive on 3/3 at the church across from the Hydra AO 2) Please make sure you’re taking safety precautions in the gloom: wear bright colors, be aware of traffic, learn CPR, make sure someone has a phone COT: Thanks to O’Tannenbaum for taking us out in the Rock’s COT

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