19 PAX showed up bright-eyed and bushy-tailed for a nice Spring/St. Patty’s Day installment of Fast Twitch… however, much like the riders of the Bus in the Keanu Reeves/Sandra Bullock blockbuster hit Speed, little did they know what was in store!!
Today was “Track Day”… and despite the valid objections that the track is not marked, which can lead to mass chaos, confusion, and is sure to cause head-on collisions, concussions, severed limbs, etc… we still went. YHC properly disclosed the disclaimer… the fine print includes indemnity from concussions and severed limbs due to unmarked track lanes!
Here’s how it went down:
We started with a couple of laps in the parking lot with karioke and butt-kickers.
Circle up for COP:
SSH x 20
IW x 20
Head to the track (amid groans and calls for an immediate Q-Jack)
The Thang… Pretty simple:
1. 1 Mi warm-up
2. 200 m at 1 mi Race-Pace (almost all you got), followed by 200 m recovery jog
3. 200 m at 1 mi Race-Pace followed by 400 m recovery jog
4. 600 m at 1 mi Race-pace followed by 400 m recovery jog
5. Repeat #2-4 2 more times
Gather in middle of football field for:
Low/Slow Squat x 50
CDD’s x 20
LBC x 50
Mosey back up to parking lot… time for:
Dolly x 20
Flutter x 20
Protractor
DONE! – Approx. 5.5 mi.
The Moleskine:
Fine job by all of the PAX today! Always an honor to lead, especially at Fast Twitch… I’m never disappointed, and I hope you weren’t too disappointed this morning! A little track work is always good to clean the pipes out and work on improving our running efficiency!
I am still learning from the great Bratwurst, so I always have to pay homage and respect…
Great to have Beeker and Garbanzo out as Fast Twitch FNG’s. Don’t listen to what those guys were saying in moments of O2 deprivation! I hope you both will continue to come back!
Usual suspects were at the front… Mr. Brady, Turkey Leg, Bout Time, Soul Glo. Spackler lead most of the recovery segments…
Seriously, across the board, everyone was pushing it to the limit, despite getting pretty crowded towards the last circuit… it felt a bit like “All Skate”… I kept looking for the disco ball in the middle spinning to Steely Dan Hey Nineteen!
Anyway, great being with you boys this morning!
Chelms with a nice take out… thank you Brother!
Announcements:
1. Team Chelms’ 10k is postponed from this upcoming weekend. Stay tuned for reschedule date.
2. F3 Golf Tournament sign-ups.
3. Slim Fast and Turkey Leg will be part of the handful representing Area 51 at the Palmetto 200 this weekend. Also representing, that I know of… Sensei and Cheese Curd.
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