Twenty five pax made it out for the best worst hour of the week otherwise known as Fast Twitch. With the BRR fast approaching today seemed like a good time to focus on some hill work. So we did:
Lap around the parking lot with some butt kicks and high knees
Mosey to bottom of Rising Meadow
– 50% up to second street light (100 yards-ish) and back down
– 50%
– Karaoke Left
– Karaoke Right
– AYG
– Backwards
– AYG
– Side shuffle left
– Side Shuffle right
– Suicide
Mosey to bottom of Windbluff
Rd 1
Partner 1 – AYG up the hill to the cart path, back
Partner 2 – Squats
Flapjack
Rd 2
Partner 1 AYG up/down X2
Partner 2 Forward alternating lunges, reverse alternating lunges
Flapjack
Rd 3
Partner 1 AYG up/down X3
Partner 2 Freddie Mercury, plank
Flapjack
AYG back up to corner of Windbluff and Raintree. Line up for Indian Run back to SCMS.
Down to the track for 400’s until the six arrives.
100-yard dash X2
Great work today, fellas. The plan was simple: high intensity, short distances, lots of hills. The Garmin shows we “only” ran five miles but considering we did the bulk of it on 100-200-yard inclines it was pretty tough. Good to have Fletch back out today. You would’ve never known he hasn’t been running regularly. It’s also nice to see someone finally challenge Mr Brady. The numbers at Fast Twitch continue to impress. Today we were down a handful of regulars and still had 25. It’s much more fun to side shuffle up a hill with a bunch of dudes – especially shirtless dudes – than it is by yourself. Always an honor to lead. Thanks to Semi Gloss for the thoughtful sendoff.
Announcements:
Sign up on the site for Southern Discomfort. You can run the full 14 miles or create your own route/distance. We need a solid count to ensure there’s enough water and Gatorade. 8/1 (Sat) – F3 Southern Discomfort Area 51 CSAUP event for Saturday, August 1st. Three options to provide opportunity for all to enjoy! HC now using SignUp Genius. First sign-up button for the event, second button to purchase the t-shirt. T-claps to Iron Horse for the design! http://www.signupgenius.com/go/20F0545ABA62BA7FD0-southern/927364
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