SlackBlast – Page 4 – F3 South Charlotte

Rinse, repeat, redux

Date: 2025-10-22 AO: meathead Q: flipper PAX: The Worm, Toto, Emoji, Blanks, high_tide, Unplugged, Pepsi, flipper FNGs: None COUNT: 8 Another Wednesday, another meathead, another round of the Norwegian recipe for abject suffering at the hands of iron balls. Yes, I know there are many jokes to be made, and humor abounded in the cool gloom today (anyone figured out yet what to call a male dominatrix?). By the time 0530 rolled around 7 PAX were ready for warmup and a late arriving Toto made 8 before we made it past the 3rd exercise. The mumblechatter continued up until the point where the timer started, then nobody could breathe for 28 minutes. The music was a bit of a retread from high_tide’s Monday playlist, but when you trust Pandora to plan the set, you take what she gives you. According Unplugged YHC took longer to set up the timer than Emoji takes to set up his selfie stick, then we were off.
WARMUP: SSH, IW, ST, LSS, swings, snatches, slingshots THE THANG: 4 rounds of 4:00 AMRAP – 8 front squats, 5 double clean, 3 merkins, 2 dbl swings with 3:00 rest between. The PAX loved the plank-o-Rama YHC called during break 3 (no they didn’t). Only slightly less popular were the 3 sets of 2:00 AMRAP called for the finisher, 10 Belkins & 10 jump squats w/ 1:00 between sets. MARY: see above ANNOUNCEMENTS: can ruck, holiday party, festivals, deck the halls, etc…. See slack for deets, they’re out there COT: prayers for Pepsi’s M as she looks down the barrel of probable back surgery. YHC took out the combined PAX w/ Anvil

Tool Playlist Haters

Date: 2025-10-22 AO: the-maul Q: super trooper PAX: Saigon Sam, Hawkeye, Adobe, patent_pending, SweetWater FNGs: None COUNT: 6 WARMUP: standard plus some unconventional Gumby stretches THE THANG: circuit training with gear at each station. Difficulty level increased as constant complaints about Tool playlist affected morale. Someone attempted to sabotage the music by forgetting to turn on the speaker. MARY: plank and mountain climbers ANNOUNCEMENTS: Saigon Sam in town from Jax Beach promoted Nov 8 Bridge Run. COT: socially distanced format to prevent spread of Super Trooper’s cold.

Nobody puts baby in the corner

Date: 2025-10-22 AO: wamrap Q: Ledbetter PAX: Ledbetter, O’Tannenbaum, Orange Whip FNGs: None COUNT: 3 Another light day at WAMRAP as some regulars were DR and Rachel may have completely retired from F3?? Ledbetter took an opportunity to lead the low pressure Q and we hit the deck and hit all the muscle groups.
All stayed together and mumble chattered the whole time. Long night for everyone as OT had 3 IPAs last night after he was sent to the store to pick up some cookies for the M. Ledbetter got home at 9 after kids practice and my M and I put on Dirty Dancing with my 11 year old daughter and slowly realized between the abortion, hard grinding and several sex scenes that our parents didn’t give one F about what we watched in the 80s.
Solid work by everyone

Shadow Selection Week 3

Date: 2025-10-22 AO: sacs Q: Roulette , PAX: midriff, wildturkey, Cheese Curd, geraldo FNGs: None COUNT: 5 WARMUP: Have a debate about where to do the Weinke THE THANG: Evolution: Williams – “Mountain Assault Carry & Firefight Circuit” Honoree: CSM (then SGT) Matthew O. Williams, ODA 3336, Afghanistan (Apr 6, 2008). Fought through ice-cold terrain under heavy fire to reach and evacuate pinned teammates, restored comms, led counterattacks, and moved wounded down cliffsides. Course: 25 m lane; start and casualty collection point marked by cones. Standards (continuous for 1 hour): 1) Shoulder-carry 80 lb sandbag (casualty) 25 meters → set down. 2) 10 mountain climbers. 3) Carry the sandbag 25 meters back to the start. 4) 5 burpees (simulate taking cover). Repeat for 1 hour midriff continues to impress, pushing his comfort zone t-claps sir wildturkey Best dad jokes in the business, “How do you think I rang the doorbell?” geraldo Absolute stalwart of shadow selection Cheese Curd Read the WOD, didn’t think it was hard enough, modified… BEAST… MARY: Not required ANNOUNCEMENTS: Food Drive Ruck Nov 15 Be there! COT: Gratitude for the ability to do these hard things and to be part of this amazing group.

Sandlot

Date: 2025-10-22 AO: anvil Q: Point Break PAX: puddin_pop, Erin Brokavich, Limey FNGs: None COUNT: 4 The Thang
Warm up mosey the long way around to just outside the sandlot.
CoP upon arrival at the semi-circle: · SSH x 15 · IWs x 15 · Mountain Climbers x 15 · Runner’s Stretch · LSS x 15
Mosey into sandlot.
WAVE 1: Sandbox Time · Everybody grabs a swing for a declining set (20|15|10|5) · Derkins (Feet in the swing), Donkey Kicks (Feet in the swing, knees to chest), Squats
Mosey over to the hill above the soccer field.
WAVE 2: 11s · You know the drill by now. · CDDs at the bottom. · 180o Jump Squats at the top. · Alternate your run up the hill (Forward/Backward)
Mosey over to the rock pile near 51.
WAVE 3: Rock Work · Curls, Chest Press, Tricep Extensions, Bent-Over-Rows (15|10|5), followed by a short lap around the lot.
On our mosey back to launch, stopped by the rec wall for People’s Chair + Arm Raises (x100).
Full 7 Minutes of Mary until time is called.
Called time and COT.

Mt. Rea

Date: 2025-10-21 AO: fast-twitch Q: midriff PAX: Benny, fleetwood, hoover, ductwork FNGs: None COUNT: 5 WARMUP: Cross 51 and head towards country club entrance for dynamic stretches. THE THANG: Tempo run to Rea road, stopping at each neighborhood entrance for 5 burpees. Yes, I called burpees at a running workout, your upper body thanks you. Down Mt. Rea, stopping for 5 merkins at each entrance. Towards the bottom of Rea before colony, turn around for VO2 max ladder up the hill – 70%, 80%, 90%, 100%. Damn that was a fast mile. YHC edged out fleetwood up to 51. At this point ductwork headed back early, but assured us that he did merkins on the way back. Make our way back to country club entrance, repeating the same ladder, but starting at 80% this time. fleetwood saved the best for last and crushed the last interval. hoover and Benny trucked it steady this morning, as we all got our 6 miles in an hourlong running workout with exercises. MARY: Was at Crunch nice and early. Never realized how many Mary’s show up to crunch in the Arboretum ANNOUNCEMENTS: Do all the things coming up in November and December COT: Each day is a gift. Thanks Benny for the opportunity to lead

No Fear October (Part 3)

Date: 2025-10-21 AO: swift Q: gumbo PAX: Hippie, teddyf3, flipper, bratwurst, bunker, wingman, fire_hazard, tagalong, Brisket, Salsa – JR Duer, frasier, Dosey Doe, turkey_leg, citgo FNGs: None COUNT: 14 WARMUP: 1 mile jog to the intersection at Upper Ave for some dynamic stretching and a quick overview of the day’s plan. THE THANG: 4x1200m at 5k/10k pace with 2.5 minute recovery between intervals. As before, our target was to maintain consistency across each interval. The route: One mile warmup to Upper Ave. For the main event, we ventured down Upper Ave, taking a right on Community House and then down to the intersection of Lower Ave for 1200m. Back the same way for the next 1200m, rinse and repeat for the remainder. The PAX naturally accumulated into respective pace groups.
Dosey Doe, turkey_leg, frasier, citgo enjoyed 2 additional intervals for a total of 6x 1200m intervals along with an early start. MARY: Despite what our chiropractors and sports therapists tell us, we did not engage in any mary or other tasks involving touching the ground with our hands. ANNOUNCEMENTS: COT:

Bagpipe 10.21: Crew Time

Date: 2025-10-21 AO: bagpipe Q: F3 Elsa , Starch PAX: Cooter, Cooter2, Roulette, wildturkey, war_eagle, Blue Tent FNGs: COUNT: 7 WARMUP: 20 Side Strattle Hops
THE THANG: – Mosey to Lock Ness – Side Strattle Hops OYO – Mosey to Brixam Park – Jumpee Pyramid to 40 – Choose your own adventure -Bent over rows -Power Tower -Murcans -Mountain Climbers >Load truck – Mosey to AO – Mary till the end -Imperial -Windmill -Moroccan -Uphill Sprints
MARY: Who dat? ANNOUNCEMENTS: Food Ruck, Festivus. Deck the Halls, Holiday Party COT:

Crazy 8

Date: 2025-10-20 AO: base-camp Q: O’Tannenbaum PAX: lorax, Mr. Magoo, Smash, thunder_road, @limey FNGs: None COUNT: 6 WARMUP: MOSEY another pkg lot, IW, SSH, HRMerkins, Squats, WWII, Rosalita, flutter, Sharon Towers. THE THANG: MOSEY to track. Run 8 laps with 25 of the above activities MARY: yes ANNOUNCEMENTS: COT: stars were beautiful. Weather was great. 2.7 miles for moderate Monday

Double Norwegian = double the pain

Date: 2025-10-20 AO: swole Q: high_tide PAX: Unplugged, The Worm, Uncle Leo, wildturkey, flipper, F3 Elsa, Emoji, Roulette, Blanks, Floyd FNGs: None COUNT: 11 11 pax gathered in the refreshingly crisp gloom for a Double Norwegian #downPAINment to start their week. It did not disappoint.
WARMUP: – SSH 20x – Low Slow Squat 11x – Sharon Towers 10x – Uh, um, what’s that called? Flipper, help me out? Duh, oh, yeah. Total brain fart. Imperial Walkers 10x – Hill Billy’s 10x – Prying Squat – just one good one
THE THANG: Double Norwegian 4×4 of: – 5 double swings – 5 double bent over rows – 5 double presses – 5 double front squats (or heavy goblet) – AMRAP for 4 minutes – Rest for 3 minutes (or longer, if you’re laying on your back when the timer goes off) Repeato 4x through
Loaded Carries (and concert reminiscing): – Waiter – Rack – Suitcase
MARY: – Ab Wheel rollouts or – Plank walkouts (with or without merkins)
ANNOUNCEMENTS: – Christmas party – 12/7 @ Hops’ house – Brew (& canned food drive) Ruck – Trail Terror (or something like that) – Several Christmas runs (but they all run together this morning – see brain fart, above)
COT: Winners aren’t typically announced at a kettlebell workout, but Bon Jovi’s “Runaway” was today’s clear winner. By pax request, it was cranked to 11, and it initiated a whole discussion of first/favorite concerts. Def Leppard’s “Switch 625” was also applauded.
Everyone was pushing through today, except Emoji, who kept laying on the ground between rounds presumably to take a nap, and Blanks, who just keeps holding back. Come on, man, get after it! JK. Nice work, men.
Hope you enjoyed the doubles; I hear more are in our future.
Aye.

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