The Chupacabra

The Chupacabra

Date: 2023-08-23 AO: sacs Q: Dora PAX: geraldo FNGs: None COUNT: 2 WARMUP: Walking around THE THANG: The Chupacabra MARY: maybe ANNOUNCEMENTS: some COT: most was probably done during the workout
YHC- Cheese Curd was not there. I have done this workout, but don’t remember.
They moved at a fellowship pace and knocked it out

3 for Trip

Date: 2023-08-22 AO: bagpipe Q: kirby PAX: Hawkeye, Spitball, Olaf, wingman, Cooter2, Eleanor FNGs: None COUNT: 7
WARMUP: 15 ssh a whole bunch of kirbys in decending order. some other stuff and we were warmed up THE THANG: Three called exercises Squats and Big boys at the top of Bagpipe hill and at the bottom Kirbys. a choice was given cover 1.5 more miles and make it a 3 mile tour in honor of our recently married Mighty Might who married a triplet. on way back to launch we discovered the Flag carrier is difficult to master. Everyone felt the heat and pushed through it. Cooter was consistent and it was good to get back with my site Q buddy. Spitball Hawkeye Eleanor and wingman killed the hill. Olaf got extra credit at the light at Johnston. he is a badass.
MARY: in workout ANNOUNCEMENTS: Midriff is running something in October COT: 🙏 for those mentioned in COT

Can’t be Worse than Last Week

Date: 2023-08-22 AO: swift Q: Gold Digger PAX: bratwurst, citgo, Dosey Doe, flipper, frasier, Hippie, midriff, Sherpa, Space Force, voodoo, Wolverine FNGs: None COUNT: 12 WARMUP: .5mi jog, then a warmup lap around the same dreaded loop as last week, followed by a few minutes of dynamic stretches.
We lost Frasier and Dosey Doe again, but picked up Flipper and Voodoo after some convincing.
THE THANG: 4x6min of 10k/threshold pace w/3min recovery back to the start location (roughly), alternating directions to see which is worse.
The number of PAX re-emerging from vacations/fartsacks has steadily increased over the course of the summer. Let’s continue the trend for YHC’s final summer Q next week!
ANNOUNCEMENTS: Midriff’s 50k coming up quick, start training now! Or just save up some cash to donate…

A plan is only good until the first (and only) pax shows up

Date: 2023-08-22 AO: fast-twitch Q: hoover PAX: ductwork FNGs: None COUNT: 2 2 men drove from the furthest reaches of Charlotte (Metro) for Area 51’s premiere Tuesday running workout. A weinke was planned ahead of time, but not executed. There was a moment of doubt that any running would take place, especially when the Q mentioned getting coffee. But two men faced down the impending gloom that was Rt 51 and saddled up for an out and back. A solid mix of First and Second F.
Both men would likely say they would have preferred not to run, but there was a feeling of accomplishment at 0615 that you only get after an hour of hard work on a humid August morning.
WARMUP: talk about not running THE THANG: run from Arboretum to Baybrook Ln and back MARY: we saw a few women on the way, never asked their names. so maybe one of them was Mary. ANNOUNCEMENTS: Benny has the Q next week COT: Ductwork took us out

Hey, are you using this slide?

Date: 2023-08-21 AO: swole Q: high_tide PAX: The Worm, ickey_shuffle, Nair, Rousey, mighty_mite, flipper, Unplugged FNGs: None COUNT: 8 I hate Mondays. I never post on Mondays. But, every 6 months, I do have a dental checkup, just to spoil your impression of Alabama’s dental hygiene. Today was such a visit and I planned to post, as a way of ensuring I didn’t oversleep for my dental appointment. And sensing something amiss in The Force, @flipper asked me to Q, this workout I only attend annually. And here we are, with sore muscles and a clean cavity-free mouth, writing a backblast.
WARMUP: SSH 25 IC LSS 10 IC Prying squat
THE THANG: The Bare Flynnimum called for 4 sets of 12 reps today, but despite keeping to the required reps, we did way more than the minimum.
Double Cleans Half Kneeling Presses (each side) #crowdpleaser Double Front Squats #noonewaspleased Pull-ups (4 sets of your reps) (half reps count if you’re 50 and trying to beat someone 29 – “cough” @rousey “cough” @nair ) —this is also where the pax found a potential FNG sleeping on the slide. @mighty_mite politely asked if he was ok, to which he responded that he was. Moments later, he was gone. And he hadn’t even been fogged by @the_worm. What gives with the youth of today?!
Max Merkins – 2 sets
MARY: If you kept your core braced properly, not necessary. ANNOUNCEMENTS: Someone is doing 5ks all day to raise money to be adopted Waxhaw is doing something sometime- sign up now. Sign up for the Christmas party (probably at @voodoo house, since he wasn’t there today) COT: @unplugged took us out.
@ickey_shuffle liked the music. I know because he diss it.

To stay in running shape, don’t go longer than 18 months

Date: 2023-08-21 AO: run Q: baracus PAX: Full House, geraldo, ductwork, funky_cold, baracus, turkey_leg, Broken Arrow, Hops, hoover, Huddle House, Spammer FNGs: None COUNT: 11 Another Chubby Hubby is in the books.  You’ll never guess what we did.  It was a master plan, not to be outdone until next week when the same exact plan is enlisted.  Same run, different cast of characters… which is what makes it great.  Always good to have a new pax at Chubby Hubby.  
Welcome Hops!  While I think it has been more recent, Hops claims he hasn’t run since his last visit to Chubby Hubby some 18-24 months ago.  Well if that’s how long it’s been, we’ll done my friend!  Like an old pro!  Well at least an old Chubby Hubby like YHC.
Turkey Leg & Spammer were todays overachievers going for some extra credit on a pre-run and then going for 5+ more during regular time, joined by Funky Cold.  Actually they went into extra time and didn’t make it back until after COT.  
The four mile group consisted of myself, Ductwork, Hops, Geraldo and Broken Arrow.  We were fantastic if not medium fast for a portion of our run.  Well it was definitely good company.
Well done fellas!  And congrats to Hoover and Spammer for crushing the hills of Horsey this AM. I’m taking credit for your attendance “near” Chubby Hubby.

Mondays are for low, slow recovery runs

Date: 2023-08-21 AO: None Q: midriff PAX: bunker, frasier, Dosey Doe, gumbo, Odd Job, HazMat, bratwurst, Sherpa FNGs: None COUNT: 9 Location: Providence Country Club (thanks for the route @retread) Weather: Clear skies, 72°F, perfect for a run
The gloom couldn’t dampen the spirits of the dedicated Pax who gathered at Providence Country Club for the Monday running workout, known as the Blakeovery. The air was charged with energy as old faces and new, including the first-time attendee Sherpa, prepared for the 5-mile journey that awaited them.
The group kicked off with a lively warm-up session, led by none other than Bunker. His infectious enthusiasm set the tone for the run ahead. As the clock struck the appointed hour, the Pax set off with a sense of purpose, their sneakers pounding the pavement in unison.
The first mile flew by, with Gumbo and Odd Job leading the way, setting a brisk pace that had everyone on their toes. The route took them through the picturesque grounds of Providence Country Club, the serene beauty of the surroundings offering a calming contrast to the effort being exerted.
As the group rounded the 2-mile mark, Frasier and Dosey Doe took the lead, encouraging the rest to dig deep and find that extra gear. Midriff and Haz Mat maintained a steady pace, trading stories and jokes to keep the morale high.
The halfway point brought a burst of energy as the Pax turned onto a tree-lined path, providing some much-needed shade. Sherpa, in his first F3 run, showed impressive resilience as he kept up with the experienced runners, displaying the spirit that F3 is all about.
Bratwurst, who joined the group slightly late, brought a surge of energy just when it was needed most. His presence injected a renewed sense of camaraderie as the Pax approached the final stretch.
With one mile to go, the finish line in sight, the group came together as one. The encouragement and support echoed through the air, spurring everyone onward. As they crossed the finish line, each step felt like a triumph, a testament to the collective strength of the Pax.
The post-run fellowship was rich with laughter and accomplishment. Sharing stories, everyone recounted the challenging moments and the exhilarating triumphs that defined the run. Sherpa, having completed his first F3 workout, was welcomed with open arms and genuine respect.
As the sun climbed higher in the sky, the Pax dispersed, each member carrying the memories of another successful Blakeovery run. The bonds of friendship and mutual support had grown stronger, reminding everyone once again why they chose to be a part of F3 South Charlotte.
The Blakeovery run had not only pushed physical limits but had also reinforced the sense of community that F3 is known for. With high fives, fist bumps, and promises of seeing each other again soon, the Pax departed, already looking forward to the next challenge that awaited.
Slackblast brought to you by Chat GPT

Back to school

Date: 2023-08-21 AO: None Q: Palmolive PAX: C3P0, one star, Goose, Lawfawnduh, war_eagle FNGs: None COUNT: 6 Great group of guys started their week right at Firestarter…everyone killed the workout. Good to see Goose and Lafawndah again, and it’s been a while since I’ve seen War Eagle and One Star. Plus C3PO was there 5 minutes early!
WARMUP: Mosey to the yoga studio for 10x SSH, 10x IW, 10x Moroccan night clubs, runners stretch, 25x mountain climbers
THE THANG: 11s with explosive merkins and Bobby hurleys then 3 rounds of jumps up the stairs, 10x WW1s at the top, run down and 10x per side pretzel crunches.
Mosey to the playground with a stop at the alley between buildings for a @wingman special (people’s chair with 100 shoulder presses).
At the playground, 2 rounds of 3 stations (5x pull ups, 10x supines, 10x derkins) then 2 rounds of called circle of Mary (box cutters, H2H, j los, LBCs, back scratchers, gas pumps, air humpers, American hammers, chippy crosses, dolly, flutter). Lunge walk scout run back to launch.
MARY: We got more than enough. See above.
ANNOUNCEMENTS: Midriffs 5k an hour for 50k is October 14. He’s posted the sign up, so make sure you do. Also, Labor Day convergence for Waxhaw at Cuthbertson…come out and support and be part of the madness!
COT: With school starting, parents have a lot on their minds. Sending a child off for the day is hard, but those starting college are beginning a whole new chapter of their lives. Have confidence that you’ve done a good job teaching them how to keep safe and focused out there in the world.

6 easy miles

Date: 2023-08-18 AO: None Q: Polly PAX: FNGs: None COUNT: 4 We increased attendance over last week which is awesome to see. We ran.

SC needs to pave better roads

Date: 2023-08-19 AO: None Q: HazMat PAX: FNGs: None COUNT: 12 WARMUP: pre run THE THANG: run 10 in SC MARY: more miles to close out ANNOUNCEMENTS: COT:

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