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Did I say 11’s…I meant 7’s

What a perfect day for a morning workout. 25 PAX including two FNG’s showed up for my VQ at Kevlar. Because of the nice weather and history of great workouts at Kevlar, I knew it would be a solid turnout and was not disappointed. After a disclaimer we took off…


  • Mosey across street through campus parking lot back across street toward graveyard, circled up in parking lot.
  • SSH x 20
  • IW x 20
  • 10 merkins OYO
  • Mtn Climbers x 25 (I added 5 because they felt good, not because I lost count due to heavy breathing)
  • 10 merkins OYO
  • Mosey across 51 to bottom of Reid Hall
  • 11’s up and down Reid Hall, wide arm merkins at bottom, diamond merkins at top
  • Plank up…mosey down 51 to the pitch at Warner Park
  • Suicide #1 – 10 merkins halfway, 20 squats far side
  • Suicide #2 – 5 burpees halfway, 10 burpees far side
  • Mosey back across 51, plank up at corner, AYG back to launch for Mary
  • Flutter, Dolly, Heels to Heaven x 15 each
  • Eternal Flame Group Merkin – Up/hold around circle, down/hold around circle x 5 approx.


I heard some grumbling, probably a little more running than some wanted, about 3.2 – 3.6 miles. I was told it resembled an earlier version of Fast Twitch. In hindsight, with only 45 minutes to work with, 7’s would have been a better choice, leaving more time for Warner park where I had some more exercises in my bag. Two FNG’s, Sidecar and Brexit jumped into the mix today and now hate the number 11. When they come back, hopefully they get some tire hairburners, weights, bear crawls and more of what Kevlar has to offer. Thank you Squid for the takeout prayer and thanks to Alf and Horsehead for the opportunity to lead these fine men.


  • Sign up for the golf tourney ASAP,
  • F3 Dad’s tomorrow led by Horsehead
  • Talk to Body Bag if you want to play soccer, F3 v. Charlotte Eagles, July 9th.

If Fast Twitch was a tree…

Following some chilly weather the past couple days, pouring rain last night, the air was warmer than normal with no rain as 10 PAX set out at 5:15am to achieve an aggressive hour long workout. Not wet asphalt nor first time cadence jitters would get in our way…let’s do this!

The Thang: Quick disclaimer then off we went up Strawberry, mosey down 51 into Raintree.

COT at Willow Point landing pad: SSH x 20, IW x 15 then the real fun began.

First Branch: Run to end of Willow Point, 20 step-ups on concrete barrier (10 each leg) then run back to pad and do 20 Merkins. Mosey down Raintree to top of Windbluff Dr.

Second Branch: Run to end of Windbluff at Providence, 10 squats then run back and to top and do 10 Carolina Dry Docks. Mosey down Raintree to top of 4 Mile Creek Rd. Plank up.

Third Branch: Run down 4 Mile Creek Rd to light (Whitethorn Rd.), 10 Merkins then run back to top and do 5 Jump Squats.

Indian Run back up Raintree to Rounding Run Rd. Mosey to Woodfox then AYG back to SCMS.

Moleskin: Great tight group today with 10 PAX on a wet but warmer than normal morning. We were missing a couple speedy regulars so Alf stepped up to lead the charge through Raintree. Hairball and About Time also kept a quick pace up and down the hills. Lots of encouragement and teamwork amongst the group. The morning was a success with mileage ranging from 6.5 to 6.9 along with enough reps to loosen the upper body. Thanks to Purple Haze for inviting me to lead this morning. It’s been great getting to know everyone, week after week. It’s not always easy getting up this early and I’m always motivated and impressed by the dedication and commitment of this group.

Announcements: F3 Party at Metro on March 5th, Signups Now Open. Available Bib for Corporate Cup (see Hairball). 10 Mile Run this Saturday at Earthfaire Greenway Loop.

Pre-Blast: Fast Twitch 2/16/16

As mentioned by others in previous weeks, the demand for a Pre-Blast is overwhelming. Since this is my VQ, I’ll try to appease the masses yet flexible enough to accommodate poor road conditions, poor weather conditions, or just plain poor planning and performance pressure by YHC.

We’ll leave SCMS, mosey up Strawberry then down 51 into Raintree and make a stop on Willow Point landing pad for a quick round of exercises…mainly to see if I screw up the cadence. From here the plan is to do four branches of intervals along Raintree Lane, each branch a different road out and back with exercises on each end. The branches are Willow Point, Windbluff, 4 Mile Creek and the last will be finishing Raintree Lane to the end at Providence. I’m going to wait and decide which exercises and how many reps once I get a feel for the vibe of the PAX. Time might also play a factor.

From there we’ll head back via Rounding Run and Woodfox…more than likely AYG. If need be we have Rising Meadow as a fifth branch. Nothing original or fancy guys. I just want everyone to have a strong workout and feel good about it leaving the parking lot. See you tomorrow am.