SlackBlast – Page 338 – F3 South Charlotte

Bank run!

DATE: 2023-03-18 AO: Davinci Q: Odd Job PAX: Kaboom, midriff, Chopper, kirby, sabertooth, Palmolive FNGs: None COUNT: 7 WARMUP: SSH, IW, Merkin, Hindu Merkin, Runner stretch
THE THANG: Mosey to the cache of cinder blocks behind Target (thanks Midriff for reloading) for man makers, perfect form deep dip merkins (using cinder blocks to elevate), and Sabertooth’s insanely hard ROTC diamond merkin thing. More man makers to cash out, then run behind Target with squats at every light.
Mosey up heart attack hill to the playground. Teams of three, with one partner doing band assisted pull ups while other two partners alternated wheelbarrow runs. Round two was toes to bar + wheelbarrow.
Mosey to the lot behind the nail salon for some rock merkins and a remarkable amount of backtalk from the PAX. Apparently YHC needs to go to the upcoming Q school that @franky and @Rousey are setting up.
Mosey back to base for time.
MARY: Some big boy sit ups and LBC mixed in waiting for the six at various points, but the toes to bar was the killer.
COT: Kirby highlighted the valuable relationships and support we all enjoy through F3. Not everyone has this, but many need it. Get the message out. Prayers for Soft Pretzel’s friend who is struggling with illness. Thanks for the take out Kirby.

Pilgrim VQ

DATE: 2023-03-18 AO: Stonehenge Q: Pilgrim PAX: wildturkey, snowflake, f3bigtuna, lex_luthor, Rehab FNGs: None COUNT: 6 WARMUP: Sidestraddle hop, Imperial Walker, Copperhead Squat, Murkins THE THANG: 4 corners start 30 each down to 10 each of: Wide-arm Murkins, Monkey Hoppers, Mike Tysons, Jump Squats Followed by 3 rounds of Run quarter mile, 20/15/10 Mountain Climbers, Burpees, Lunges MARY: LBCs, Heels to Heaven, Freddy Mercury, Protractor, Dolly, Rosalita, Box Cutter, Reverse Box Cutter, LBCs Circle Bear Crawl w/ Murkins ANNOUNCEMENTS: COT:

Skidmarks in the Country Club

DATE: 2023-03-17 AO: -Brave Q: midriff PAX: Hippie, kirby, Franky, soft_pretzel, fire_hazard, teddyf3, Olaf, Eleanor, Space Force FNGs: 1 Space Force COUNT: 10 Last night I put the choice to pax out there: parking deck, corporate park or country club. Country Club was the first choice so away we went. Move counter clockwise around the Country Club loop, stopping at the tennis courts (burpees, bear crawl, merkins, crab walk, lunges, bear crawl, mtn. climbers, crab walk), the golf cart tunnel (5 rock exercises), cul de sacs (partner merkins, burpees and bbsu’s) and two levels of a parking deck (jump squats, merkins) on the way home. It was a good time, and we hit 4 miles.
Hippie brought his friend Wes out, who aspires to join the Air Force, and whose parents both served in the Air Force. Wingman suggested Skidmark (which was his dad’s nickname), but Franky’s suggestion of Space Force won out. He crushed the workout and fit right in

☘️ ☘️

DATE: 2023-03-17 AO: Mountain-Goat Q: retread PAX: fleetwood, gullah, kilowatt, Rusty Michael, slim_fast, Spammer, wildturkey FNGs: None COUNT: 8 WARMUP: 1 mile warm up on 51 to Arboretum View. Bit o’ dynamic stretching. THE THANG: 30/60/90 second intervals starting from the intersection of Bon Rea and Swans Run. Run at an elevated pace for the interval, recover back to start. We managed three rounds before it was time to head back to launch. ANNOUNCEMENTS: Find your pot of gold today. COT: Pele with the closing prayer for us this morning.

Choose Your Own Adventure

DATE: 2023-03-16 AO: -Devils-Turn Q: Wolverine PAX: Astro (Kyle Kirchhoff), bunker, Chopper, frasier, goonie, hairball, Polly, retread, Wolverine, Garcia F3 FNGs: None COUNT: 10 4 pax for The Cannoneer, and 1 for the greenway kicked things off at 0515. Everyone else left earlier, outran the cold, and crushed their goals.
Waxhaw Trail Fest – May 6.

Burpee Free Thursday

DATE: 2023-03-16 AO: Shield Q: ToeJam PAX: tagalong, Spitball, Cooter2, Pilgrim FNGs: None COUNT: 5
WARMUP: SSH, Arm circles, Imperial walkers, merkins, Mt climbers, and a good stretch THE THANG: mosey to playground did partner work 100 pull ups, 100 jump squats, 100 BB sit ups, 100 plank jacks and 100 merkins split between partners, other partner was the timer or runner ran to wall and back. Mosey to 4ock pile for some lifting, curls, tricep extensions, shoulder press and bent over rows. more partner work 1 ran with rock up hill other side 5 Freddy Mercs and 5 LBCs ran tomcat h partner then switch. top of hill partner derkins. finished with a bear crawl ring of fire. MARY: little time but got in some flutter and J Lo’s ANNOUNCEMENTS: none COT: @toejam led us out

Pre-St Patty’s Day

DATE: 2023-03-16 AO: Nightmare-On-Elm Q: lex_luthor PAX: wildturkey, Eleanor, mighty_mite, midriff FNGs: None COUNT: 5 WARMUP: Light jog in the parking lot followed by some Mile Tysons and Mtn Climbers THE THANG: push pull Tabata Completed 3 rounds of the following Arms – Curls / Tricep Extension Legs – Lunges / Hip Extension Chest / Back – Merkins / Rows Legs – Squats / Deadlifts Shoulders – Pull-ups/ Shoulder Press After each round we ran the hill MARY: ankle circles, bicycle, plank ANNOUNCEMENTS: Csaup event in the works, 10 years of Mighty Mite in F3 COT:

NO TGU for You

DATE: 2023-03-13 AO: Swole Q: The Worm PAX: mighty_mite FNGs: None COUNT: 2 WARMUP: LSS, Windmill’s, synovial movements
THE THANG: Heavy singles. R & L. Rest x 3 7 OH press 8 SLDL 12 1 arm rows
Main 16 EMOM Odd: staggered stance snatch & squat / lunge – 2 each side Even: SS Clean & Jerk x 3 each side
Finisher x 5 sets. SS Swings – 5 L & 5R x 5 double
Voodoo Complex x 3 EMOM Swing – HPull – Snatch – Clean – Squat & Press.
MARY: LBC – Hollow Body Hold – Glute Bridge
ANNOUNCEMENTS: COT:

Wamrap

DATE: 2023-03-15 AO: Wamrap Q: poptart PAX: poptart, Alf, DoubleE_F3, Horsehead, mcgee, O Tannenbaum, Orange Whip, Kaboom, turkey_leg FNGs: None COUNT: 9 9 Men were suicided at WAMRAP. #Epsteined

Dip your toe into lava to stay warm?

DATE: 2023-03-15 AO: Meaad Q: Uncle Leo PAX: The Worm, MARTA FNGs: None COUNT: 3 WARMUP: usual warm up favorites like SSH, 2HS, IW and Sharon tower
THE THANG: Following the suggestions of our good friend Joe Daniels we did double half snatches, double park cleans, the Lava complex and 14 minutes of clean and jerk with a hold every 30 seconds. MARY: plank, hollow body and glute bridge COT:
MARTA was out there working this AM with the OH lunges and squats
The Worm was putting on an old man strong show as always

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