F3 Gamblers
Date: 2024-03-22 AO: centurion Q: Preschool PAX: Snuka, snowflake FNGs: None COUNT: 3 – Check out the photo for details!
Tiny whiteboard of pain
Date: 2024-03-20 AO: sacs Q: lex_luthor PAX: Starch, Lafleur, wildturkey, Cheese Curd, Roulette FNGs: None COUNT: 6
WARMUP: Lap around the parking lot picking up gear at Lex’s car
THE THANG: 10 stations: 1:15 AMRAP and 15 sec rest. Then 1 lap. Completed 3 rounds 1) stairs with ruck and sandbag 2) stand to kneel with ruck and sandbag 3) ruck merkins 4) squats/ backward lung L &R 5) Lawn movers with ruck and dumbbells 6) dumbbell overhead press with ruck on 7) Russian twist with sandbag or ruck 8) weight rope with ruck on 9) Wandering farmer carry 10) can’t remember or there were only 9
MARY: we got some in ANNOUNCEMENTS: WTF, Savage race and GoRuck lite COT: We were all pretty smoked. Glad to her Starch’s father is recovering.
WARMUP: Lap around the parking lot picking up gear at Lex’s car
THE THANG: 10 stations: 1:15 AMRAP and 15 sec rest. Then 1 lap. Completed 3 rounds 1) stairs with ruck and sandbag 2) stand to kneel with ruck and sandbag 3) ruck merkins 4) squats/ backward lung L &R 5) Lawn movers with ruck and dumbbells 6) dumbbell overhead press with ruck on 7) Russian twist with sandbag or ruck 8) weight rope with ruck on 9) Wandering farmer carry 10) can’t remember or there were only 9
MARY: we got some in ANNOUNCEMENTS: WTF, Savage race and GoRuck lite COT: We were all pretty smoked. Glad to her Starch’s father is recovering.
The Scenic Route
Date: 2024-03-21 AO: _area-51 Q: Pilgrim PAX: Bombay, Carny, Cooter2, Rousey FNGs: None COUNT: 5
WARMUP: Parking lot standard side straddle hops, cherry picker and imperial walker until @Rousey showed up THE THANG: Ran close to 4 miles around Cameron Wood stopping by Pilgrim’s garden and secret passageway followed by a romantic stop at the Pond. @Rousey’s planning on bringing his buddies and dates here, hopefully not at the same time! Intermittent Murkins along the way. MARY: ANNOUNCEMENTS: COT:
WARMUP: Parking lot standard side straddle hops, cherry picker and imperial walker until @Rousey showed up THE THANG: Ran close to 4 miles around Cameron Wood stopping by Pilgrim’s garden and secret passageway followed by a romantic stop at the Pond. @Rousey’s planning on bringing his buddies and dates here, hopefully not at the same time! Intermittent Murkins along the way. MARY: ANNOUNCEMENTS: COT:
OG DT numbers
Date: 2024-03-21 AO: the-devils-turn Q: flipper PAX: Astro (Kyle Kirchhoff), bratwurst, Cheese Curd, flipper, frasier, grasshopper, Gump, hairball, Polly, retread, voodoo, fleetwood, fletch, bunker FNGs: None COUNT: 14
WARMUP: 0500 prerun THE THANG: 1 Pax for the track, 2 Pax for the intervals, and 11 for varying paces around the villages circuit. Good prerun showing to boot. MARY: who dat ANNOUNCEMENTS: WTF, Savage Race, Goruck lite? I dunno see CheeseCurd COT: YHC took us out
WARMUP: 0500 prerun THE THANG: 1 Pax for the track, 2 Pax for the intervals, and 11 for varying paces around the villages circuit. Good prerun showing to boot. MARY: who dat ANNOUNCEMENTS: WTF, Savage Race, Goruck lite? I dunno see CheeseCurd COT: YHC took us out
Matthews has hills?
Date: 2024-03-21 AO: sparta Q: turkey_leg PAX: ductwork, Full House, hopper, Orange Whip, turkey_leg, Keystone FNGs: None COUNT: 6
WARMUP: Apparently the Qs admin forgot to put the date on the calendar, so he didn’t find out till he saw his name on slack the evening before. Regardless, it did t stop us from getting in some quality hillwork
THE THANG: Mosey down to Sadie and Deer Creek drive. Found a nice steep hill, time for sevens with merkins and squats. Continue up to Vinecrest, winding way through various paths and shortcuts via Greylock to the greenway.
Continue through squirrel lake park to pleasant plains to weddington for the main event: 5x 60sec hill intervals with 90sec recovery
Return back down Trade to launch point for COT with Peak51
Mileage: 6.9
Went well for a last minute Q. Keystone and Orange Whip pushing the pace up front. Full House may have had the record on the repeats for the one he did before ducking out early. Hopper and Ductwork steady bringing in the 6.
MARY: N/A ANNOUNCEMENTS: WTF COT: prayers for Sensei and Julie. Slim Fast for takeout.
WARMUP: Apparently the Qs admin forgot to put the date on the calendar, so he didn’t find out till he saw his name on slack the evening before. Regardless, it did t stop us from getting in some quality hillwork
THE THANG: Mosey down to Sadie and Deer Creek drive. Found a nice steep hill, time for sevens with merkins and squats. Continue up to Vinecrest, winding way through various paths and shortcuts via Greylock to the greenway.
Continue through squirrel lake park to pleasant plains to weddington for the main event: 5x 60sec hill intervals with 90sec recovery
Return back down Trade to launch point for COT with Peak51
Mileage: 6.9
Went well for a last minute Q. Keystone and Orange Whip pushing the pace up front. Full House may have had the record on the repeats for the one he did before ducking out early. Hopper and Ductwork steady bringing in the 6.
MARY: N/A ANNOUNCEMENTS: WTF COT: prayers for Sensei and Julie. Slim Fast for takeout.
The Whiteboard of pain showed up
Date: 2024-03-21 AO: the-phoenix Q: Franky PAX: midriff, teddyf3, Hawkeye FNGs: None COUNT: 4
WARMUP: 0.3 mile lap, 15 SSHs. 15 imperial walkers, dynamic stretching THE THANG: 9 laps (3 miles), 90 curls, 80 overheads, 70 did-the-kids, 60 American hammers (with the block),50 Superman’s, 40 pistol crunches, 30 merkins, 20 LBCs, and 20 burpees. MARY: never showed up. ANNOUNCEMENTS: Waxhaw Trail Fest 4/20. Register now. COT:
WARMUP: 0.3 mile lap, 15 SSHs. 15 imperial walkers, dynamic stretching THE THANG: 9 laps (3 miles), 90 curls, 80 overheads, 70 did-the-kids, 60 American hammers (with the block),50 Superman’s, 40 pistol crunches, 30 merkins, 20 LBCs, and 20 burpees. MARY: never showed up. ANNOUNCEMENTS: Waxhaw Trail Fest 4/20. Register now. COT:
I hope your team can score more than 14 points in a half
Date: 2024-03-20 AO: meathead Q: voodoo PAX: Soul Glo, The Worm, high_tide, flipper, Uncle Leo, voodoo FNGs: None COUNT: 6 The title of this slackblast has nothing to do with the workout and everything to do with my Hoos’ pathetic offensive display in the play-in game. Don’t talk to me about it because I’ve already moved on from March Sadness.
WARMUP: the usual SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Prying squats 5 high pulls per side Sharon Towers x 10 IC 5 snatches per side
THE THANG: per the SFG Level 1 Training Program, we performed the following: Single leg deadlifts – 3 sets of 5 per side Heavy waiter carries – 5 per side (walk to the second tree) Double cleans – 5 sets of 5 Double front squats – 5 sets of 5 (this was a crowd pleaser. Unplugged would have loved them)
MARY: we had a few minutes left, so we did the following: Elbow plank for 1:00 Leg raises with bell for counterweight x 10 Y/W for a bit Glute bridge until we ran out of time (just short of 1:00)
ANNOUNCEMENTS: WTF on 4/20 and Savage Race in June
COT: We circled up with the Anvil pax and HT took us out. Prayer requests for the Q’s Uncle Larry (passed yesterday from complications due to Parkinson’s) and his neighbor, Dan Robertson, who was recently diagnosed with Parkinson’s.
WARMUP: the usual SSH x 20 IC 5 1H swings per side IW x 15 IC 5 cleans per side Prying squats 5 high pulls per side Sharon Towers x 10 IC 5 snatches per side
THE THANG: per the SFG Level 1 Training Program, we performed the following: Single leg deadlifts – 3 sets of 5 per side Heavy waiter carries – 5 per side (walk to the second tree) Double cleans – 5 sets of 5 Double front squats – 5 sets of 5 (this was a crowd pleaser. Unplugged would have loved them)
MARY: we had a few minutes left, so we did the following: Elbow plank for 1:00 Leg raises with bell for counterweight x 10 Y/W for a bit Glute bridge until we ran out of time (just short of 1:00)
ANNOUNCEMENTS: WTF on 4/20 and Savage Race in June
COT: We circled up with the Anvil pax and HT took us out. Prayer requests for the Q’s Uncle Larry (passed yesterday from complications due to Parkinson’s) and his neighbor, Dan Robertson, who was recently diagnosed with Parkinson’s.
No Lapped Wamrap
Date: 2024-03-20 AO: _area-51 Q: poptart PAX: Alf, Orange Whip, turkey_leg, O Tannenbaum, rachel FNGs: None COUNT: 6 We repeated laps and got the main muscle groups worked out with some block work. We hit the chest, arms, legs and abs with good ol knee ups. O’T and I paced ourselves to finish at the blocks to be more efficient. We work smarter than the others, just not harder. We got 3 miles while the runners got 3.5 miles. We didn’t get lapped which means a successful Wamrap. Rachel as usually led the way but may have missed a burpee. Will have to review the tap. Turkey Leg had to use the blocks in order to reach the rafter for knee ups, which was smart thinking. Alf’s entrepreneurial spirit has him now wearing a doo rag and branching out slinging dope on the streets of Waverly now, while OW will provide the muscle. O’T and I will just watch as they go down by the TaylorMade Security guard.
Cool Runnings
Date: 2024-03-19 AO: swift Q: midriff PAX: soft_pretzel, Hippie, bratwurst, Kielbasa, Wolverine, kirby, Gump, frasier FNGs: None COUNT: 9 Run repeats in the premier parking deck: – 4x 60 seconds – 3x 90 seconds – 2x 120 seconds
1,2,3,4
Date: 2024-03-19 AO: skunk-works Q: Mountain Momma PAX: header, stonecold, ChickenWing FNGs: None COUNT: 4
WARMUP: ssh, imperial walkers, Sharon towers, squats, mountain climber, merkins, grapevine stretch, 1 lap THE THANG: 3 rounds of Lawnmower L Bell pushup L Bell pushup R Lawnmower R RDL L RDL R 2 handed swing Reverse lunge L Reverse lunge R Thruster L Single arm swing L Single arm swing R Thruster R Mary around the horn Run a lap MARY: after the third round we had a few minutes left for some extra core work
Mumblechatter included the trivia skills of lois geraldo and puddin_pop and how even they would be stumped by the question ‘name the 2 countries that officially start with The’. We moved to the epic run by the Wolfpack and the size and strength of their big man, a Furman transfer. Then we complained about the ridiculous cost of first round tickets here in Charlotte with both Tennessee and Carolina in town. Then, is playing draft kings a sin? We relived some old gambling stories, including the allure of hitting the jackpot on the penny slots. Music was only from albums released in 1995. Coolio’s 1,2 3,4 was on the list but didn’t come up in the shuffle https://open.spotify.com/playlist/2EsY6NBqyiryMJ2PizSRLm?si=gMY-bP8vQx60QLnm99bqjw&pi=u-Y78S59AVTDuh ANNOUNCEMENTS: Waxhaw trail fest on 4/20 with obligatory weed jokes COT: prayers for Lois and his upcoming surgery on 4/1
WARMUP: ssh, imperial walkers, Sharon towers, squats, mountain climber, merkins, grapevine stretch, 1 lap THE THANG: 3 rounds of Lawnmower L Bell pushup L Bell pushup R Lawnmower R RDL L RDL R 2 handed swing Reverse lunge L Reverse lunge R Thruster L Single arm swing L Single arm swing R Thruster R Mary around the horn Run a lap MARY: after the third round we had a few minutes left for some extra core work
Mumblechatter included the trivia skills of lois geraldo and puddin_pop and how even they would be stumped by the question ‘name the 2 countries that officially start with The’. We moved to the epic run by the Wolfpack and the size and strength of their big man, a Furman transfer. Then we complained about the ridiculous cost of first round tickets here in Charlotte with both Tennessee and Carolina in town. Then, is playing draft kings a sin? We relived some old gambling stories, including the allure of hitting the jackpot on the penny slots. Music was only from albums released in 1995. Coolio’s 1,2 3,4 was on the list but didn’t come up in the shuffle https://open.spotify.com/playlist/2EsY6NBqyiryMJ2PizSRLm?si=gMY-bP8vQx60QLnm99bqjw&pi=u-Y78S59AVTDuh ANNOUNCEMENTS: Waxhaw trail fest on 4/20 with obligatory weed jokes COT: prayers for Lois and his upcoming surgery on 4/1