SlackBlast – Page 353 – F3 South Charlotte

Back to the Deck

DATE: 2023-01-27 AO: -Brave Q: fire_hazard PAX: midriff, soft_pretzel, war_eagle, Odd Job, Franky, Gruden, lex_luthor, Rousey FNGs: None COUNT: 9 WARMUP: Mosey down to the parking lot on the way to Room 101 and get in some SSH, Merkins, IW, Windmills, runner stretch and Mountain Climbers THE THANG: Head to the bottom level of the garage. run up the ramps to the next floor, do the number of that are on the sign at the floor, run the stairs down, do 20 flutters (each leg counts as .5). Repeat all the way up. if you get done run the stair s back up to 8 do the burpees and run the ramps down. all meet up at the entrance at 6:25.
ANNOUNCEMENTS: No time Fire Hazard has to go home. COT: Help us be better leaders and keep us safe…. Fire Hazard out.

Gaga ball and a tank

DATE: 2023-01-27 AO: Joust Q: Mountain Momma PAX: ductwork, baracus, Header, Water Works, boerewors, Focker, Safelite, Full House FNGs: None COUNT: 9
WARMUP: jogging with your standard exercises THE THANG: some conditioning work on the lax field, then some Gaga ball with an ab roller rotation to keep things fun. finally some tank pushes with Muschamp exercises to finish MARY: a minute of double protractor ANNOUNCEMENTS: broken arrow is hosting some adventure races, and Marta is pushing the blood drive COT: no prayer requests

Quiet streets in Marvin

DATE: 2023-01-27 AO: Marvin-Miles Q: Polly PAX: Polly, bratwurst, bunker FNGs: None COUNT: 3 Quiet streets in Marvin WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

The Hills Pay the Bills

DATE: 2023-01-27 AO: Mountain-Goat Q: retread PAX: jello, gullah, kilowatt, Pele, Schrute FNGs: 1 Schrute COUNT: 6 WARMUP: Depart SCMS, warm up to intersection of Rounding Run and Raintree. A bit of stretching before the main event. THE THANG: 6x hill repeats on Windbluff, head to Rising Meadow for 4x hill repeats. Dodge the ganja-smoking newspaper delivery driver and head back to launch. MARY: ANNOUNCEMENTS: FNG Schrute picked a tough day for his first post but hung with the Pax and put in a strong effort. COT: Thanks to Pele for taking us out.

Don’t do any weird stuff

DATE: 2023-01-27 AO: Kevlar Q: Cheese Curd PAX: Orange Whip, O Tannenbaum, ChickenWing, Hops, Clover, Limey, Rhapsody , David-Excite Bike FNGs: 1 David-Excite Bike COUNT: 9 WARMUP: 1 loop / SSH and IW THE THANG: 3 rounds, each followed by one lap and 10 V-ups in cadence
10- Burpees 20- Hand release merkins 30- Heel to hevan 40- Squats 50- Calf raises
10- Burpees 20-Wide arm merkins 30- Flutters 40-Lunges 50- Mtn Climbers
10-Burpees 20-Diamond merkins 30-LBC 40-Monkey humpers 50 Parker Peters
Run to rock pile and head to pavilion
15 of each: Bi’s, Tri’s, Squats, Overhead press 15 dips/ 20 step ups 1:1
Head back to start for more Mary and another lap
MARY: yep, lots of Mary today! Box cutters, J-Low, flutters, 6”/ 45 degrees ( sure mixed up some measurements)
ANNOUNCEMENTS: Gremlin in a few weeks and Blood drive
COT: thanks Hops for taking us out
Ye’ Old Moleskin: I took lots of crap about my little speaker. No, you can not get it with 10 box tops or a certain cereal. As much crap I took, boys missed it at the pavilion.
I was warned several times prior to ‘Qing that a FNG would be present (yes, OW has promised that before) and he did show up. Welcome David- Excite Bike. I was told by OW I couldn’t do anything crazy. As we got started he advised we should explore campus and finally he complained about the number of calf raises…damn rules and regulations. Good group of dudes and I felt like the pax were ready to run, some even pre-ran. Sorry boys, Hops the “boot camp cop” was present and lows miles was the plan.
Great to get on this side of town! Few of these men I don’t see often, so thanks for the opportunity to lead.

rachel crushed two souls

DATE: 2023-01-26 AO: Nightmare-On-Elm Q: rachel PAX: rachel, Hippie, wildturkey FNGs: None COUNT: 3 crushed it at Nightmare on Elm WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:

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.

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