Double Dutch.

Double Dutch.

Date: 2023-09-27 AO: the-maul Q: Franky PAX: wingman, Olaf, Smash FNGs: None COUNT: 4 WARMUP: mosey to the HT parking lot.  20ssh, 20 arm circles, and 20 merkins. THE THANG: mosey to the fountains by Chipotle.  Timer has the jump rope.  100 jumps.  The pax is doing an exercise.  After that a lap around the building / d later buildings.   3 rounds of that.   MARY: a few LBCs and merkins at the end.   ANNOUNCEMENTS: COT: @oddjob stopped by then run off into the darkness of the morning.

IPC – week 4

Date: 2023-09-27 AO: sacs Q: lex_luthor PAX: wildturkey, Emoji, geraldo FNGs: None COUNT: 4 WARMUP: walk to baseball field THE THANG: performed the week 4 IPC challenge. the instructions were difficult for YHC to grasp so received a little help from my friends. We performed various exercises, including: kraken burpees – every 5 minutes, perfect merkins – at the start of each round, along with thrusters with weight, burpees with weight, situps (no weight) and plenty of bear crawls and murder bunnies. Full workout clocked in around 48 minutes for the IPC portion MARY: ANNOUNCEMENTS: Midriff’s event Oct 14th, Blood drive Oct ~20th, Christmas Ruck Dec ~16th here in Charlotte, and @wildturkey is getting back into pathfinder and has convinced @hoover to join him We had a wild dog and even wilder human run through our workout this morning. Someone said that they thought it was Cheesecurd but I couldn’t tell as I was sure that he had a good reason for missing the workout this morning. COT:

We’ll call him Buttnik

Date: 2023-09-27 AO: meathead Q: voodoo PAX: MARTA, Soul Glo, ickey_shuffle, Uncle Leo, flipper, The Worm, Nair, high_tide, voodoo FNGs: None COUNT: 9 It was a cool morning at Calvary – hood bell swinging weather. We had a big group, which is always good to see.
Week 3, workout 2 of Ickey’s Fighting Shape workout plan was on the menu.
WARMUP: SSH x 20 IC 5 swings per side Prying squat x 2 5 high pulls per side Sharon Towers x 10 IC 5 cleans per side Runner’s stretch with arm raise each side
THE THANG: 5 sets of the following with 2:00 recovery between sets: 10 cleans per side 5 reverse lunges per side Merkins to failure
5 sets of the following with ~1:00 recovery between sets: 10 goblet squats 5 lawnmowers per side 10 upright rows
2 sets of static holds; :20 of double overhead :20 of double rack :20 of farmer 1:00 recovery
Mary: elbow plank for 1:00+ and hollow body hold
Announcements: Blood Drive and Homecoming Ultra 50K 1 sign up for both. Details on Slack.
The title of this slackblast gets its name from The Worm and his bout of extreme flatulence at several points in the workout. I’m pretty sure he almost killed Flipper during Mary when the wind changed direction.
It was a great morning for a workout. Perfect temps, low humidity. Plenty of second F during the recovery portions. Thanks for coming out and following my lead. Thank you to Ickey for the program!
COT with the Anvil pax. Thanks to Flipper for taking us out.

7 Years of F3

Date: 2023-09-27 AO: fast-twitch Q: Benny PAX: hoover, Benny, Full House, flipper, retread, Alf, purell, Astro (Kyle Kirchhoff), turkey_leg, 0 FNGs: 1 0 COUNT: 9 @turkey_leg and @Astro (Kyle Kirchhoff) launched well before many of us were at the AO for what @flipper called for a very aggressive plan this close to Chicago Marathon. The rest of us ran a route that hasn’t been done in quite sometime. After a through disclaimer, we were off with a quick stop before the entrance of Shallowood for some dynamic stretching, sorry @purple_haze but after being on IR for the past couple months figured lets not get injured again while leading this workout. Simple yet painful instructions, triple nickle involving the steep hill on Shallowood 5 diamond merkins at the bottom of the hill and 5 merkins at the top. After a quick 10 count, mosey to the bottom of the Windbluff hill segment. Rinse and repeat another triple nickle with 5 squats at the bottom and 5 Monkey Humpers at the top. The plan was to take the long way back to the AO with some speed intervals thrown in however, @Alf made a comment that there’s enough time for a Smoke Rise segment before we left. Kind of what happened 7 years ago at my First F3 post when someone told @geraldo we had 10 minutes left I decided what the heck. After that dumb idea, mosey back to the AO with Astro with the takeout. It’s hard to believe 7 years have past since my first F3 post. Through times being on IR, career changes, even the tough family things we all have to deal with F3 has been a constant since I moved to Charlotte back in 2016. Today was a true example of the iron sharpens iron aspect of F3 that was something I missed while being out of the gloom during PT. Truly appreciate all the men that post at Fast Twitch and some folks like @hoover @flipper and @Full House who made the trip for a very special Q.

Funky in the skunky

Date: 2023-09-26 AO: backblasts Q: Mountain Momma PAX: Rudy, ChickenWing, lois, stonecold, 49er, Horsehead, Cage, none FNGs: 1 none COUNT: 8 WARMUP: the usual suspects THE THANG: started with a snatch and sprint ladder to get the blood flowing. then we moved down to the nice turf playground for 10 minutes of core work. we finished up with 10 swings + 10 called exercise from each PAX. back to launch MARY: we had enough time for 20 perfect form Merkins ANNOUNCEMENTS: blood drive, Metro convergence on 10/28 at community matters cafe COT: YHC prayed us out

Final act of Threshold

Date: 2023-09-26 AO: swift Q: bratwurst PAX: gumbo, frasier, Sherpa, Hippie, kirby, midriff, wildturkey, Gold Digger FNGs: None COUNT: 10 WARMUP: Round the bull ring for a 1mi warm-up while following a warmed-up Frasier and Gold Digger made it a tad quicker than normal. Gold Digger peels off to start his separate workout. Wild Turkey heads off to parts unknown with the ruck.
Dynamic exercises inside the ring.
THE THANG: 10min at Threshold Pace. 2min rest to regroup. Repeato 3x.
Thankfully, we built to this over the course of 4 weeks. Frasier is back after week 1 where he led the 3min on hills, but we opted for as flat a single-looped route as we could find in the Corp Park today. Definitely the peak of the last 4 weeks, for YHC needed the extra motivation of chasing someone to get through interval #3 today, which is evidently in the harder anti-clockwise direction with the uphills coming in the last 1/3 of the interval.
ANNOUNCEMENTS: – 30+ now signed up for the Homecoming Ultra 5K on October 14th! Good progress, but still some time to go to get more PAX involved to participate, cheer, socialize, or donate.
COT: Soft Pretzel took us out for the combined Bagpipe + Swift COT.

Eagles Domination Strength Workout

Date: 2023-09-26 AO: _sob Q: soft_pretzel PAX: Eleanor, Spitball, Cooter2, war_eagle, Olaf, picasso, ToeJam FNGs: None COUNT: 8

Orange day

Date: 2023-09-26 AO: swole Q: Uncle Leo PAX: The Worm, Uncle Leo, flipper, Nair FNGs: None COUNT: 4 WARMUP: ssh,IW, ST, swings mixed in THE THANG: orange week 1, day 1. Too many presses MARY: had some ANNOUNCEMENTS: 50ks and Blood Drives oh my COT: Unc with the takeout

Orange day

Date: 2023-09-26 AO: swole Q: Uncle Leo PAX: The Worm, Uncle Leo, flipper, Nair FNGs: None COUNT: 4 WARMUP: ssh,IW, ST, swings mixed in THE THANG: orange week 1, day 1. Too many presses MARY: had some ANNOUNCEMENTS: 50ks and Blood Drives oh my COT: Unc with the takeout

5mi, some stretch

Date: 2023-09-25 AO: blakovery Q: bratwurst PAX: frasier, hairball, gumbo, bunker FNGs: None COUNT: 6 5mi on the Landen Meadows to Ardrey route. Hairball joined for the first part before heading off on a workout, but then he was there again after a wrong turn, then headed off again, then he was there again after a wrong turn, then he was off finally into the darkness.
Still cooler, but not entirely cool yet today.
Bratwurst and Gumbo for some post-run stretching.