SlackBlast – Page 349 – F3 South Charlotte

Firestarter : fire up the big game

DATE: 2023-02-06 AO: _Sob Q: OMNICRON PAX: f3bigtuna, Watergate, one star, Franky, Odd Job FNGs: None COUNT: 6 Warm a Rama Grady Corn, Seal Jack, Finkle Swing , potato picker, squat in n outs , single leg mini jumps, standing lunge , Dow dog walkouts
Football snake run to target with 1 penalty burpee
THE THANG: 1&11 merkin burpee 40 yard dash
Football snake run to hot girl yoga , 5-10-5 squat on the parking line
Slow mosey to passage Lean wall for 20 count Mike Tyson’s Air press
Football snake run to meet jenni.
MARY: None! ANNOUNCEMENTS: Blood drives coming up sign up.
COT: the q closed it.

Table for 2

DATE: 2023-02-06 AO: Swole Q: wildturkey PAX: Uncle Leo FNGs: None COUNT: 2
WARMUP: IW Halos Around the World Figure 8 Prying Squat THE THANG: 10 rounds of 10 R, 10 L and 5 American swings 2:30 per round 4 Tabata rounds 1 Sumo deadlift upright row/ high pulls 2 Squat/lunges 3 Pushup/ sit-up and pree 4 Russian twist, weighted glute bridge
MARY: N/A ANNOUNCEMENTS: Blood drive
COT: ☮️❤️🤘

Not following directions

DATE: 2023-02-06 AO: Blakovery Q: bratwurst PAX: bratwurst, hoot, Paper Jam, picasso, Chopper, goonie, Polly, tuck, turkey_leg, Kielbasa, midriff, retread FNGs: None COUNT: 12 We followed this route connect.garmin.com/modern/course/16657251 for a no-drop run (pickup the 6 at major intersections / turns) over the hilly subdivisions of the area surrounding Ardrey Kell High School.
Whenever I’ve been trail running or mountain biking and am not in the lead pack, I’ve always been appreciative of those who wait for me to help me not get lost or too separated. That’s the concept of a no-drop run – go your own speed but know that you won’t get left behind and you’re NOT a burden to the group. Sometimes we’re the slowest in our group and we need the support to make sure it’s enjoyable. I’ve left others behind before, much like Paper Jam left part of himself behind today 💩 and mapped the wrong route apparently, and it can be anxiety for all. We need these no-drop routes from time to time to keep the pressure off of worrying if we’re too slow or too fast for the group. Just get out there and enjoy it, but also do your 💩 at home…this is no-drop run.

Here’s to the runners

DATE: 2023-02-04 AO: Chicken-Run Q: HazMat PAX: Astro (Kyle Kirchhoff), Kielbasa, tuck, soft_pretzel, toolbag, Paper Jam, Chopper, kirby, Gruden, Right Turn, HazMat, Nada FNGs: 1 Nada COUNT: 12 Chicken Run is like a box of chocolate – you never know what you’re going to get. Some launch at 4:30, others launch on time at 6:00. We all arrive back where we started, each having covered a unique distance. This morning’s route was primarily around PCC then through Stone Creek Ranch.
Do you every stop to consider just how exceptionally odd our behavior is? How strange it is that we show up at 4:30 a.m. on a Saturday to run 18 miles? That other people show up at 5:00 a.m. to join in the frosted gloom, headlamps casting light into a dark abyss. @Astro reminded me just how unique and profound this reality is while running with me at 5:00 before we joined forces with Kielbasa.
Running for me has always been a mean to an end. Conditioning for sports I played in high school. But never running for the sake of running, or running a specific race. Only in the last few years through F3 have I become captivated in running. Running specific races.
It all started back in 2020 with the South Mountain Run CSAUP. Then it was Waxhaw Trail Fest. Beer Run. Deck the Halls. Solo South Mountain. Oak Island (Half Marathon). Waxtravaganza. Beer Mile(s). Killer Creek 50k. And in two weeks my first road marathon – Oak Island.
Guess what? I still don’t like running. At least not on my own. What has changed the game for me is the runners that I am surrounded by. The knuckleheads and happy clowns that willingly subject themselves to hours of training and sacrifice. The deeply spiritual and satisfying experience of arriving in the warm foyer of Chick-fil-A, knowing that delicious chicken is just minutes away. And enjoying that delicious chicken with 12 other high impact men who start their Saturdays off by embracing the suck. This is why we run.
SO here’s to the runners: – @Flipper for being one of the first to challenge me to lean into F3 community. And selling me your awesome Bob stroller that I still use to this day. – @Paper Jam and @Chopper for running with me early in 2020 during lockdown. And teaching me to never run without a wipe. – @Hoover @Gummy @Rousey and the ragtag bunch who carry on the Beer Mile tradition @HazMat @TacoStand and other Waxhaw pax who took on the Killer Creek 50k – @Tuck for challenging me to never stop running and embrace new challenges – @Frasier @Bunker @Hairball @TigerRag and many other #marathon runners who keep me humble. Their recovery pace is basically my race pace – @Soft Pretzel for leading the Oak Island tradition. A highlight of the year year. I can’t wait for the race in two weeks Oki Dokey and seeing newcomers like @RightTurn @Lawfawnduh @Franky @OddJob crush it
Keep running because these runs help us run the race of life. Don’t stop challenging the pax next to you to dig deeper and push harder. Because we take these challenges in the gloom and apply them to our personal lives.
“You’ve all been to the stadium and seen the athletes race. Everyone runs; one wins. Run to win. All good athletes train hard. They do it for a gold medal that tarnishes and fades. You’re after one that’s gold eternally.
“I don’t know about you, but I’m running hard for the finish line. I’m giving it everything I’ve got. No lazy living for me! I’m staying alert and in top condition. I’m not going to get caught napping, telling everyone else all about it and then missing out myself.” – 1 Corinthians 9:24-27

Marvin miles

DATE: 2023-02-03 AO: Marvin-Miles Q: Polly PAX: HazMat, bunker, turkey_leg, Polly FNGs: None COUNT: 4
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

Uncharted Territory

DATE: 2023-02-03 AO: Joust Q: jet_fuel PAX: baracus, ductwork, geraldo, Hops, Mountain Momma FNGs: None COUNT: 6 WARMUP: Mosey the Charlotte Christian parking lot. Circle up for well planned exercises.
THE THANG: Mosey to plush soccer field. Quick stop at the “field house” for plank work. 4 corners on the field. Mosey to wall by football field. Arm raises. Mosey to plush track for 2 hot laps.
MARY: Yep, we did lots.
ANNOUNCEMENTS: Blood Drive March 3rd at Wesley UMC on Rea Road. See @marta for details.
COT: @smokey and the Frisbee Boys joined us. Takeout by @Tebow

4 miles on a cold Saturday morning.

DATE: 2023-02-04 AO: Davinci Q: Franky PAX: Odd Job, C3P0, Palmolive, OMNICRON, One was supposed to show up 🙁 FNGs: 1 One was supposed to show up 🙁 COUNT: 5 WARMUP: a bit of running then 20 SSHs, imperial walkers, and burpees. THE THANG: running behind target and stopping by each street light for some flutters (132 total). Then mousey across Ardrey Kell Rd to the medical buildings fountain. 3 rounds of derkins, running, and LBCs. 3 more rounds of jump ups, running, and American hammers. There was some planking and stretching as well. Then mousey to the fountain by Brixx. A few more rounds of squats and more running. Then some arm circles, wall sit ups with arm raises. Then over to the yoga studio. Some merkins and a lap around yoga studio. Mousey back to launch and two laps around Best Buy. Total mileage 4 miles.

4 miles because it was cold!

DATE: 2023-02-04 AO: Davinci Q: Franky PAX: Odd Job, OMNICRON, Palmolive, C3P0, None , None One FNG was supposed to show up but he decided to fart sack it this cold morning ….. FNGs: 1 None One FNG was supposed to show up but he decided to fart sack it this cold morning ….. COUNT: 5 WARMUP: some running, 20 SSHs, imperial walkers, and burpees! THE THANG: visited behind target and stoped at each street light for some flutters. Then visited all of the fountains in the area. Some classics (derkins, LBCs, jumps, American hammers, planks,, squats, arms circles, arm raises, merkins, and more running. Back to launch for two laps around Best Buy. 4 miles in total. ANNOUNCEMENTS: none

Frozen Lips and Merkins

DATE: 2023-02-04 AO: _Area-51 Q: O Tannenbaum PAX: geraldo, Alf, Floor Slapper, ductwork, beaver, hoover, turkey_leg, @wolverine, FNGs: None COUNT: 8 WARMUP: mosey through kettlers, seal jacks, IW, merkins, planks, squats, etc THE THANG: The green, merkins, ski jumps, run to hotbox for 10 dips/squats, run to hill for burpees (increasing), run back to green X 5. Lots of COLD chatter and merkins. Great to see the Sun! And Alf/Wolverine didn’t lap me… MARY: about 10 mins total COT: thanks for healing Stephen H,joined with KB @pelosi, @worm @ kswekkskkiiiyii

You can’t hide 400 swings

DATE: 2023-02-04 AO: Olympus Q: Pelosi PAX: Krzyzewski, The Worm FNGs: None COUNT: 3 WARMUP: Movement – it was 26 degrees THE THANG: As decreed by Voodoo, we had to complete the mission of 400 swings. So 5 by 5 ladder of single handled swings, 5 x 10 swings and 5 double push presses, 5 x 10 swings and 5 burpees, 5 X 10 swings and 10 upright rows, 5 X 10 swings and 6 renegade rows followed by a final sprint of just swings to reach 400. Challenge of the day – balance and hold KB upside down for as long as possible. A skill that is impressive and old school but not easy at the end of the workout. Discussion topic of the day – digging trenches. MARY: 1 minute plank ANNOUNCEMENTS: COT:

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