SlackBlast – Page 5 – F3 South Charlotte

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.

Welcome back

Date: 2025-10-20 AO: blakovery Q: frasier , PAX: bunker, hairball, gumbo, Hippie, kirby, jrr_tolkien, wingman FNGs: None COUNT: 8 WARMUP: THE THANG: welcome back to Tolken. In a run that promises no drops. We did lose two people along the way. We did find one of those two and another one may still be in the woods looking for a porta Jon. MARY: ANNOUNCEMENTS: lots of things that are important that are happening. COT:

SOB Post Kirby SOTU

Date: 2025-10-18 AO: _sob Q: ToeJam , PAX: Brisket, fire_hazard, fire_marshal_bill, snowflake, tagalong, jrr_tolkien, markettimer, Starch FNGs: COUNT: 9 WARMUP: mosey around for a very A typical warm up. SSH IW Pot picker, arm circles, merkin shoulder taps and some wonder stretches. THE THANG: 7 levels of full body in the deck with a bonus 3 on the way down MARY: throughout and 8Min abs to finish…tried a few new exercises that didnt pan out but we tired. ANNOUNCEMENTS: yes but i forgot sorry COT: firehazard took us out

Well planned

Date: 2025-10-18 AO: the-rock Q: Alf PAX: Mr. Magoo, O’Tannenbaum, Alf, Circuit City, deep_dish, geraldo, udder, Snuka, Cheese Curd, Limey FNGs: None COUNT: 10 WARMUP: Jog to excessively busy pool parking lot. Warmup things. THE THANG: Some coburn hill repeats with merkins and jump squats. Burpees and Mary on the way home. Finish with Jack Webb ANNOUNCEMENTS: Brew ruck, Christmas party, festivus, etc COT: Flipper with the take out. Prayers to Loogies family.
10 men attended the workout. Some number less than 10 performed the workout. I find you get a bit more out of it you try, but you do you.
udder put it some good work after spending the better part of the last year on the back of a milk carton as a missing person.

Looking California and feeling Minnesota

Date: 2025-10-18 AO: olympus Q: Krzyzewski PAX: voodoo, flipper, The Worm, Wabbit, Pepsi, F3 Elsa FNGs: None COUNT: 7 Hej! In doing a bit of desktop research, YHC did a non-deep dive on old Norse words that have infiltrated the English language over the years. Ransack. Slaughter. Berserk. Just a few of the top words that came up. Unless you suffer from apatternicity, the casual backblast reader will note these words invoke feelings of pain, terror, and anxiety. Yes, this was just the backdrop we needed for the latest installment of the Norwegian 4×4 and boy, did this week live up to it. YHC’s arms are still jelly. As usual, the mumblechatter and terrible playlist (looking at you, Chicago and your dulcet tones) did their best to distract the pax from the fact they were experiencing massive gains. Good times! Thanks, as always, to the pax for posting (and prayers to Toto for a speedy recovery from what sounds like a terrible yellow jacket mishap, yikes – sorry, brother). Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Voodoo Complex EMOM (4 sets) – Voodoo complex (1x e/s each min.; 2x each movement on the last set) 2) Norwegian 4×4 – Single Bells (4 sets) – Cleans (5x e/s) – Merkins (10x) – Front squats (5x e/s) – Presses (5x e/s) – Active recovery (3 min.) 3) Complex Uno (3 sets) – 1-handed alternating swings (5x e/s) – Lawnmower rows (6x e/s) – Reverse lunge (5x e/s) 4) Complex Dos (2 sets) – Sumo squat (6x) – Bent over rows (5x e/s) – SLDL (6x e/s) MARY: About a 30-40 sec. plank for good measure ANNOUNCEMENTS: – :canned_food: Canned Food Ruck (11/15) – the gist of this activity is rucking with canned food to and fro breweries to eventually donate said cans to a food bank…is it a clever idea to throw off your M about day drinking or is it a genuine attempt at exercise and a good cause? Only you can decide, but maybe all these things can be true… (see Slack for details) – :christmas_tree: Area-51 Holiday Party (12/7) supposedly at Hops’ house. More details to come… – :man-wrestling: Festivus Convergence (12/13) – BIG, MASSIVE, YUGE convergence with all Saturday workouts. You won’t want to miss this one (see Slack for details) – :pray: Prayers for Loogie and his family upon the passing of his mother COT: Flipper took out the joint groups in the COT

Getting hard together

Date: 2025-10-17 AO: joust Q: Orange Whip PAX: ductwork, geraldo, baracus, Focker, deep_dish, Orange Whip, poptart, spackles, jet_fuel FNGs: None COUNT: 9 >From the HCs I got Thursday night I knew this group wanted a purely fun Friday so I loaded up the ol’ Yukon with weights, KBs and such and set up a station of exercises with music. Good old fashioned Beach Bro workout as Bulldog coined back at Kevlar.
My Shake Weight set of 6 (varying sizes and speeds) is at the repair shop so we had to settle for iron dumbbells and plates.
The boys became men today, or rather, the men became like boys as we learned new words like Batwing, Nookie and Gumnut.
Geraldo had some Stormy Daniels comments (it was Shannon Tweed last week) and the rest of the conversation would be deleted by a Slack moderator so I’ll just leave it there.
Pretty good burn today. We all got harder, but not noticeably, which was good.
Music playlist was approved by most and enjoyed by many.
This is going to be my Joust routine moving forward every time I Q. Less than 2 mile run btw.
Boys became men at the end as the carried the weights back to the car with no bitchy whining that I expected.
I took us out and addressed everyone’s sins but my own like a good Pharisee.
Can drunk drive coming up, you know what I mean. Ask G
Xmas at Debbie’s Dec 7th

Choose your own adventure

Date: 2025-10-17 AO: mountain-goat Q: Spammer PAX: Spammer, gullah, Insomniac, retread, wildturkey, mallcop, jello, Mounds FNGs: None COUNT: 8 WARMUP: Not this week THE THANG: Run west on 51, pax had option to turn left either on Rea, Elm or Caswell. Each choice led back to Bevington where pax then followed the neighborhood route back to SCMS. Distances ranged from <4 - 5.2ish miles depending on where you cut back. Most pax completed the longest route. Walker took the hilly neighborhood path from SCMS to Providence rd. COT: Insomniac

Does he know there’s a 4 mile minimum?

Date: 2025-10-17 AO: the-brave Q: Palmolive PAX: midriff, wingman, Franky, fire_hazard, Hippie, Gruden, bunker, frasier, Patchouli FNGs: 1 Patchouli COUNT: 10…I think At first I didn’t get it, but yeah, The Brave is for sure the highlight of the week. Nice big group today with a lot of work and a little fun. Tclaps for FNG Patchouli for showing up and killing it on the burpees and ramps.
WARMUP: Run for like a half mile to an outdoor seating area with market lights. Tried to find a place in Ballantyne I’ve never been during a workout.
THE THANG: 11s with one-legged burpees (right leg and left leg…because you know, two legs) for 110 merkins, 55 burpees per leg. That ate up a good half hour and we still had over 3 miles to go.
Run a big loop to upper and then to the first parking garage by Cabo, starting at level 3 because that’s ground floor (?). Run up to the top (level 8), stopping every floor for +5 LBCs, starting from 5 reps.
Stairs down, then mosey to the garage across from launch and run 75% max speed for every ramp. Top ramp is a sprinting race won by Midriff or Fire Hazard.
Mosey down, meet up with ruckers, moon them with some monkey humpers, then circle back to launch for a 1 minute plank and 4+ miles total
MARY: LBCs and plank
ANNOUNCEMENTS: November 15 – Brew Ruck December 7 – SoB / A51 holiday party December 15 – Festivus CSAUP
COT: Kirby took us out with prayer requests for the family of his former coworker that passed, and Loogie’s family as they lay his mother to rest

Lap the Ruckers, take 2

Date: 2025-10-17 AO: sparta Q: hoover , Orange Whip PAX: geraldo, Horsehead, Keystone, Gazette, jrr_tolkien FNGs: None COUNT: 7 WARMUP: talk about the Thang
THE THANG: simple .5 mile route around Matthews. Ruckers speed ruck, runners try to lap them as many times as possible with 50 merkins at each lap. could this get boring? yes. will chesticles hurt in the process? more like tomorrow morning.
did we have any better ideas? no we didn’t and you’ll like it.
BTW, Nan’taan needs new shoes. squeak, squeak
MARY: never heard of her
ANNOUNCEMENTS: holiday party, canned food drive / brew ruck, Festivus CSAUP
COT: OW took us out.
After consulting public opinion polls, the internet, tea leaves, and chat GPT the leadership at Sparta, OW and myself, decided we’re going to try this approach again next week. Different route, slightly different approach, but bringing speed ruck and running options together. And you will like it. Because as they tell me at work, the beatings will continue until morale improves.
THANK YOU FOR YOUR ATTENTION TO THIS MATTER – Nan’taan Hoover

Quads on fire

Date: 2025-10-17 AO: scars Q: Roulette , PAX: Blanks, kirby, F3 Elsa, The Worm, Rudy, soft_pretzel FNGs: None COUNT: 7 WARMUP: Who’s Qing this thing THE THANG: Hills in Ballantyne CC MARY: Negative ANNOUNCEMENTS: Food Drive Brew Ruck Nov 15 see brew-ruck-food-drive to sign up COT: kirby took us out

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