SlackBlast – Page 348 – F3 South Charlotte

Not really a nightmare

DATE: 2023-02-09 AO: Nightmare-On-Elm Q: Rudy PAX: Rudy, Happy Meal, lex_luthor, Lafleur, tagalong FNGs: None COUNT: 5 WARMUP: mosey to side of movie theater, stretching. THE THANG: 7’s up the Hill. Bottom Merkins, top Squats. Mosey to Firebirds. Step Up, Derkins- 20,15,10,5 each. Dips, incline merkins 20,15,10,5. Jack Web – 1 Big boy sit up, 4 American Hammers …10 Big Boys, 40 American Hammers. Mosey to launch. Tabata, Dry Docks, Lunges, Merkins, squats, wall sit, balls to the wall, plank, Rosalitas. MARY: ANNOUNCEMENTS: COT: pray for patience

Sparta Intervals

DATE: 2023-02-09 AO: Sparta Q: baracus PAX: Orange Whip, Mr Brady, ductwork, Christmas, Popper (FNG Eric) FNGs: 1 Popper (FNG Eric) COUNT: 6 1 mile warmup jog to Crestdale Middle School track
COP – SSH, IW, Sharon Tower, various stretching
Interval Training – Push on the straights x 4 laps – 400M fast followed by 400M recovery x 2 – 800M fast followed by 400M recovery x 2 – cooldown lap
1 mile return trip to launch point
Converge with Peak51 for COT
Welcome FNG Eric. Named Floater, but quickly renamed to Popper.

Mosey Down Memory Lane

DATE: 2023-02-09 AO: Shield Q: picasso PAX: Snuka, Rousey, Cooter2, Pilgrim, Carny, Spitball, Bombay FNGs: None COUNT: 8 I grew up less than a mile from the AO so planned some story time as we moseyed down memory lane.
Mosey to the Middle School [insert story of where I was busted “hanging out” with my high school girlfriend] Did some warmup stuff
Mosey to Quail Corners Shopping Center for rounds of Four Corners.
[Insert story of how Rusty’s had one of the first arcade versions of Mario 3, which I lived on]
Mario-themed four corners circuit: 10 Coin Collectors (squat jumps) 10 Piranha Plant Push-ups 10 Koopa Troopa Dips 10 Bowser Burpees Power Up Planks for the 6 X3
Mosey to Harris Teeter [insert story of first job as grocery stock boy]
Grocery-themed four corner circuit: 20 Shelf Stockers (arm raises) 20 Cash Register Crunches 20 Frozen Food Dry Docks 20 Lunch Meat Leg Lifts Produce Pickups for the 6 X3
Mosey to launch for some Mary COT

Tour de Brandi

DATE: 2023-02-09 AO: _Area-51 Q: MARTA PAX: geraldo, spackles, Grits, jet_fuel, MARTA, boerewors, Safelite, Slingshot, Queen, Emoji, Brandi, deep dish, bootlegger, Addison aka IKEA FNGs: 1 Addison aka IKEA COUNT: 14 Brandi Q WARMUP: standard fare THE THANG: sprints merkin decline ladder tour of OP with exercises three peat of hill with merkins mosey home ANNOUNCEMENTS: welcome IKEA, March 3rd blood drive COT: Brandi takes us out

Wait…there’s more we can do at 5 Knolls?

DATE: 2023-02-08 AO: Anvil Q: Waffle House PAX: Point Break, lorax, Mr. Magoo, Pilgrim FNGs: None COUNT: 5 WARMUP:
The morning started out like any other morning. PAX were disclaimed and warm-ups occurred.
THE THANG:
Following CoP, we headed over to the rock pile near Hwy 51 for a quick set of Curls, Presses, and Triceps. Just enough to get the arms burning if you picked the right rock.
Immediately after, our fearless Q started to lead us across 51 over to 5 Knolls territory. Didn’t take long for the tenured Anvil PAX to know where this was headed. But rather than shock the system with a patented triple nickel on the main hill, Waffle House surprised us with a String-of-Pearls beatdown that was just as merciless. We started w/ Burpees at the entrance and added an exercise at each intersection. And yes, the hill was leveraged.
5 Burpees + 10 Merkins + 15 Squats + 20 Shoulder Taps + 25 Flutter Kicks + 10x Diamond Merkins, a round of Mary called by each PAX, and a handful of planking.
Took an exercise off at each intersection on the way back.
Wrapped up the pain with wall sits and shoulder raises.
MARY:
None, made it back for CoT right at 6:15
Lorax with the takeout.

WAMRAP

DATE: 2023-02-08 AO: Wamrap Q: Alf PAX: Orange Whip, turkey_leg, Kaboom, Watergate, Horsehead, DoubleE_F3, O Tannenbaum, rachel, poptart FNGs: None COUNT: 10 WARMUP: ROUND 1 THE THANG: The Other Rounds

Rocking and Walking

DATE: 2023-02-08 AO: Sacs Q: wildturkey PAX: lex_luthor, Cheese Curd, Rousey, Lafleur, fire_hazard FNGs: None COUNT: 6
WARMUP: Sandbag and ruck mile
THE THANG: Grinders in the muddy field Sandbag and ruck mile Ladder with ruck pushups, squats and flutter
MARY: N/A
ANNOUNCEMENTS: Be nice.
COT: YHC on takeout

The forbidden workout

DATE: 2023-02-07 AO: Skunk-Works Q: lois PAX: stonecold, Mountain Momma, baracus, funky_cold, Smokey FNGs: None COUNT: 6 Lazy disclaimer. Lots of “Yada-yada” I clueing the parts about modifying and keeping safe. These are all vets, no wasting time.
WARMUP:
“Medium” lap in the parking lot, then the crowd favorites: SSH, IW, merkins, Mountain climbers.
THE THANG: Today, we do the forbidden workout: TABATA. Which, I was sorely disappointed to find that the tabata timer app updated and the lady’s voice actually pronounces it correctly. Bah.
Okay, so, 20 seconds on / 10 seconds rest … Set 1 – swings and squats Set 2 – cleans and overhead presses Set 3 – Lawnmower R / Lawnmower L Set 4 – RDL L / RDL R Set 5 – High pulls and lunges Set 6 – all thrusters all the time Take a medium lap after each set Stummitch
And because I give the whitest of white-glove treatments, a curated play list of the finest 70s and 80s classic rock: Boston, “Rock & Roll Band” Rush, “Tom Sawyer” Billy Squier, “Everybody Wants You” Blue Oyster Cult, “Burnin’ For You” Styx, “Too Much Time on My Hands” Sammy Hagar, “I Can’t Drive 🚫55” Night Ranger, “(You Can Still) Rock in America” Eddie Money, “Two Tickets to Paradise” Van Halen, “Dance the Night Away” 38 Special, “Caught Up in You”
RANDOM THOUGHT: In his magnum opus about not being able to drive 55, Mr. Hagar talks about taking 15 hours just to get to LA. A friend and I, before watching a Van Halen tribute band, calculated out that his likely starting point was Denver.
You’re welcome.
ANNOUNCEMENTS: blood drive COT: we had one, Smokey took us out

Sprint or Spurt?

DATE: 2023-02-07 AO: Swift Q: bratwurst PAX: bratwurst, Right Turn, soft_pretzel, picasso, Wolverine, kirby, madison, retread, fleetwood, Chopper, Polly & Gold Digger were sighted! FNGs: None COUNT: 10 WARMUP: 10min mosey down to corner of Rushmore and Harney. 4x50m dynamic exercises w/ strides – walking on heels, walking on toes, high knees, butt kicks.
Form drills: A-march, A-skip, Triple A-skip, B-skip, Straight-leg Bound, and 3 x 50m accelerations building up to 90% of sprint max (rolling start).
See the following links for videos. A-skip: https://youtu.be/U0JjbMMTOmw?t=17 Common errors in the A-skip: https://youtu.be/GQg9L28bi1g?t=282 . B-skip: https://youtu.be/U0JjbMMTOmw?t=112 Straight-leg Bound: https://youtu.be/U0JjbMMTOmw?t=298
Let’s just all collectively forget about the Triple A-skip. It was awkward and required way too much coordination. I can’t even find that it’s recommended beyond one or two videos. We’ll change this for next week.
THE THANG: Option 1 – Spurt – Sprint/Float 100m. Video explanation: https://youtu.be/qA0B3joUn48
THE THANG: Option 2 – Sprint – 3 sets of 3 sprints @ 90% sprint max w/ first 20m acceleration, 60m at 90% max, 20m deceleration. Walk back recovery between reps and 2-3min jog between sets.
COOLDOWN: – Head back to COT at 6:05am. 3min left so we did some core work WITH HANDS ON THE GROUND 😮
ANNOUNCEMENTS: – WTF = Waxhaw Trail Fest on Saturday May 6th. This is a fun homegrown F3 event for all speeds. Pre-blast from 2022 to get more about it: f3southcharlotte.com/2022/03/29/wtf-is-going-on-in-waxhaw-part2/

Don’t be afraid to get your shoes dirty

DATE: 2023-02-07 AO: Bagpipe Q: war_eagle PAX: Olaf, Cooter2, strange_brew, Spitball, madame_tussauds, teddyf3, Rousey, Carny, war_eagle, Snuka FNGs: None COUNT: 10 WARMUP: SSH, IW, Mtn Climbers, merkins, Peter Parkers and hillbillies THE THANG: -Mosey to the pond at Culman Park. Partner up. Both partners run up the hill, 10 jump squats, down the hill for 10 hand slap merkins. Then P1 runs around the pond while P2 does flutters. Repeat for 4 rounds flapjacking who runs. -Repeat the above but with 10 monkey humpers at top, hand release merkins at bottom and LBC’s while partner running. -Admittedly the hill was a bit sloshy but dang there was some mumbling about getting shoes dirty. I think Spitball was going to send his shoes to be professionally shined after this workout. Olaf may not return after his 7 week hiatus because of the mud on his shoes. -Anyway the hill had served its purpose so off to the Corporate Park Fountain for some 4 corners work except…what’s this? It is fenced off for remodeling. Luckily we had a parking lot and guys with a can do attitude. So we did a bear crawl/merkin ladder bear crawling to the first line, 2 merkins then repeat with 4, 6, 8, etc merkins. We got to I think 14 or 16 and it was time to head back to launch (definitely a time issue and not bc YHC’s arms were toast). MARY: Time for about 3 minutes of Mary called by YHC, Spitball and Snuka. ANNOUNCEMENTS: -Blood drive on 3/3. Plenty of sign ups available so please register. -Mark March 4th on your calendar for SOB Brewery Run in South End. -Waxhaw Trail Fest on May 6th. Keep that date open for a fun event. COT: -Kirby appreciated prayers as his dad had successful surgery. -Olaf took us out focusing on a homeless individual that we passed during the wo and asked that he and others know that they are not alone.

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