Time Runneth Over at Fast Twitch
14 Pax were properly disclaimed as the watches hit 5:15 so off we went…Bugeater rolled in on two wheels for our 15 as we circled up for a quick warm up before we hit the road for a full hour of fast twitch fun.
THE THANG
SSHX40 IN CADENCE
MOUNTAIN CLIMBERS X 40 IN CADENCE
Run along 51 to Mcalpine Elementary Lot (appox 2.25) miles at or around 5k Pace. In order to keep the group somewhat together everyone heads to the back of the line at four intersections along the way.
Once at McAlpine – commence with failure inducing upper body, Core, and Lower Body circuit training. No rest for OF wary
3 SETS OF THE FOLLOWING 3 EXERCISES
DECLINE MERKINS X 30
DIPS X 30
INCLINE MERKINS X30
3 SETS OF THE FOLLOWING 3 EXERCISES
LBC X30
KNEES TO CHEST X 30
FLUTTER X 30
3 SETS OF THE FOLLOWING 3 EXERCISES
SQUATS TO BENCH X 30
STEP UPS X 30
ONE LEGGED SQUATS X 30
Run back to SCMS with same 4 stops along the way.
Moleskin
Having run this course back in January during the polar vortex 8 degree morning I thought we should try it again having a full hour. We went a few minutes over last time around, but that must have been the 4 layers giant puffy coats and 20 mph winds. Surely we’d have plenty of time to throw in a few extra circuits…turns out I went over again. Sorry guys for taking it into OT, but I hope everyone enjoyed themselves. The pace down to McAlpine was blistering and I’d say folks are ready for the MudRun at this point. Frasier, an incognito HBee, Intel, Jamboree and others were really pushing the pace this morning. TR, Chelms, Soul Glow, Bug, Slim Fast, Cheese Curd, Runstopper and Hannibal were flying up and down 51 as well. We had an FNG in our midst for a not so FNG friendly workout this morning – welcome Steve Thompson – WATERSEAL. I’d like to thank Purple Haze for partnering up with Waterseal and making sure he reached our destination t claps brother. Serious iron sharpening going on out there this morning. The circuits were brutal as muscle failure was occurring almost immediately on the upper body sets and the Pax was nudging for an audible on the 3rd set. I conceded only to add the final set of upper body before we headed back up 51. The pax racked up anywhere between 5 and 5.5 miles today.
Slimfast announced a new Moderate Intensity workout to begin soon on Thursdays at Matthews Elementary – details to follow on the weekly emails.
Best of luck to all participating in the MudRun. As always, an honor to lead and a pleasure to workout with the men of area51.
Fletch
Fletch author
No sponsor to blame. Had just casually heard about F3 and wanted to finally go for it. Probably should have done some more research — two days later and I’m still recovering. Just brutal for someone who hadn’t run over a mile in probably 10 years. Thanks to all of you for running over so I could finish and especially to PH for waking up at 5 and not even getting a good workout in, just guiding me around.
I’ll hit up some moderate intensity groups, get in shape and come back and put in a better showing in a few weeks. Thanks again. It was, ummm… fun?
Waterseal, solid effort out there brother! You picked one of the toughest workouts to start off with…a distance run at a solid pace that’s also an hour long…not a lot of ways to take plays off. Way to battle through it. It all gets easier, except for burpees. My workout was fine…it was my pleasure to hang out in the gloom with you. Look forward to seeing you next FastTwitch, as your doctoring schedule allows. And so glad you didn’t have to revive yourself.
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