Author Archive Rachel

Big Girl Workout

16 men came out to get a little better this fine morning. More on the title in a sec.

The Thang

Mosey from the launch across the multitude of parking lots passing by the front of the Whole Foods. Proceed to make our way around to the back of the Whole Foods for COP. COP consisted of the following. 10 Merkins IC. 5 Burpees OYO. 10 Low Slow Squats IC. 5 Burpees OYO. 10 Mountain Climbers IC. 5 Burpees OYO.

Short Mosey over to the parking deck stairwell 3. Instruction were given for what would follow. At ground floor level 1, 5 Merkins, run up the stairs to level 2, 10 Merkins, run up the stairs to level 3, 15 Merkins, run up the stairs to level 4 for 20 Merkins.  Stay on level 4 and run to stairwell 2 and repeat the set in reverse going down. So 20 at level 4, 15 at level 3, etc. Run to stairwell 1 and repeat the set going back up. Once the 20 Merkins were done at the top of stairwell 1, run back to the starting point using the deck ramps. A little Mary to let everyone finish. Now repeat the set, but instead of Merkins do Jump Squats. More Mary to wait on the six. Walk over to the wall near the deck entrance for People’s Chair. Drop and do 10 Donkey Kicks. Back on the wall for 45ish more seconds. Mosey out from the deck, take a right on Southgrove, and head down to Ardrey Kell. Stop at the Ardrey Kell/Southgrove intersection. Next set was stopping for called exercise at each light on the left of Ardrey Kell up to the traffic circle. Run around the traffic circle. Then do the exercises again on the way back down Ardrey Kell to the start. The first round was 5 plank jacks at each stop. The second round was 10 Sister Mary Catherine’s at each stop. A few minutes were still left so we headed back to the deck the way we came for one round of the following. 5 Burpees there at the entrance. Run up the stairs to the top level for 5 more Burpees. Run down the stairs at stairwell 1. 5 more Burpees at the bottom. Head back to the launch. Done.


Good work today men. There were a lot of guys YHC had never met before. Including Bananas who said this was only his second post after a year off. Good to have you back out.

Did the good old boy in the white van talk to anyone else? He caught YHC both times coming back to the start of the Ardrey Kell set. The first time he asked what we were doing. “Ya’ll some kinda workout group.” Why yes we are. The second time he told YHC and Pop Tart about a trainer he knew that ran ultras. He then proceeded to tell us that this trainer trains “big girls” “It’s a big girl workout.” Between what he said and the southern twang he said it in, pure awesomeness.

Thanks Pop Tart for the take out.

And So It Begins

A new day at Fast Twitch. A new location, and a new co-site Q. Thankfully, 14 men managed to find the new Fast Twitch location at Charlotte Latin. That’s a good thing. Otherwise they would have missed out on the fun. YHC’s mission this morning was to explore a small portion of the terrain in our new area. Well, new to YHC at least.

The Thang

Mosey out of Charlotte Latin and take a left on Providence. Head down to the stop light at the bottom of the hill. Cross Providence and stop at the entrance to Providence Plantation at High Ridge Road. Instructions were given to run down High Ridge stopping at the 4 streets on the right for 15 Merkins at each. Stop at the stop sign to wait for the six. Take a right on Lancelot. Continue down Lancelot stopping at Camelot. Instructions were given to run up Camelot and take a left on Deer Walk. Once at the dead end, 10 Jump Squats. Run back to the start. 10 Sister Mary Catherine’s each leg. Repeat this 3 times. Gather the six. Head back the way we came. Repeat the Merkin set heading back down High Ridge. Cross back over Providence. Run up the hill on Providence back to the launch. Meet the guys from Hawk’s Nest for the newly combined COT.


Great group of guys this morning. A lot of PAX running hard. It was nice having some new ground to cover. As mentioned above, this was new ground for YHC and probably others. But apparently Camelot was the road Prohibition grew up on. So not so new for him. Providence Plantation offers a lot of opportunities. Looking forward to finding more terribleness in there.

A special thanks to Purple Haze for the work he has done here at Fast Twitch. He did an excellent job and has been instrumental in keeping this thing going. Grateful to have you man.

The Snatch Free Zone

The forecast wasn’t looking good, but 6 men came anyway for YHC’s Meathead VQ. Despite what Cantore said, the rain stopped at 5:30 and we proceeded to get our kettle bell on. And as promised there were no snatches to be found.

The Thang

-The warm up included the following:

15 SSH in cadence. 10 single hand swings each side. 15 two hand swings.

15 Merkins in cadence. 10 single hand swings each side. 15 two hand swings.

15 Low Slow Squats in cadence. 10 single hand swings each side. 15 two hand swings.

10 Halos each direction. 20 two hand swings. 10 Burpees mixed with an American swing.

-Now to the main event:

10 Merkins with right hand on kettle bell. 10 Merkins with left hand on kettle bell. 20 upright rows. Repeat 4 times.

10 Lawn Mowers right hand. 10 Lawn Mowers left hand. 20 Flutter Presses. Repeat 4 times.

10 Tricep Extensions. 10 Curls. 10 Goblet Squats. Repeat 4 times.

Grab the kettle bell with your right hand and walk down to the playground.

10 Pull-Ups. 10 Shoulder Presses. 5 Burpees with American swing. Repeat 4 times.

Grab the kettle bell with your left hand and walk back to the parking lot.

5 Single Arm Thrusters right. 5 Single Arm Thrusters left. 10 two hand Thrusters. 10 Louganis. Repeat 4 Times

10 High Pulls right. 10 High Pulls left. 10 Shoulder Presses right. 10 Shoulder Presses left. 10 American Hammers.

A little bit of Mary was thrown in between a couple of the sets.



Great group of guys todays. Everyone working hard and getting after it. YHC enjoyed the chance to finally lead Meathead. That was…fun. Thanks gentlemen and a special thanks to High Tide for the take out.

P.S. YHC is not as angry as the music may have suggested.


A couple of runs coming up.

Run Jen Run is this weekend,

Get Your Rear in Gear,



Does Anyone Have Extra Gloves?

9 men came to Fast Twitch and got some standard fare. Lots of running with just enough exercises to call it a boot camp. YHC rolled in with a plan, but no gloves on a cool, wet morning. A call went out for extra gloves.

The Thang

Today we would venture to Five Knolls. Head out of the SCMS lot. Left on 51. Right on Rea. Left onto Five Knolls. Keep going down Five Knolls until you get to Whisperwood. Circle up there for a quick COP of SSH x 10 in cadence. Find a partner. One partner runs to the end of Five Knolls at Rea, the other runs to the opposite end of Five Knolls. At the ends do 10 Jump Squats. Run back to the start point to meet your partner for 10 partner Derkins each. Flap Jack directions. Repeat. YHC called for 2 rounds in each direction, but time constraints led to only two in one direction and one in the other direction. Head back to the launch.

Naked Moleskin

Great work today men and apologies for the overtime. YHC miscalculated the total mileage somewhere. We got ~0.6 more miles than expected. YHC will measure twice next time. Thanks to Alf for keeping an extra eye on the clock and advising cancelling the last round. Thanks to Purple Haze for the take out. And since YHC was a DA and forgot my gloves, a big thanks to Pop Tart for his extra gloves. They were nice to have.

Eff You Rachel

12 men for today’s version of Rock Zero. It was a beautiful morning and what better way to start a Saturday.

The Thang

After a concise disclaimer, short mosey over to the end of the parking lot near the baseball field rock pile. Circle up for COP. SSH x 20, Merkins x 10, Mountain Climbers x 10, Peter Parker x 10, Parker Peter x 10, Low Slow Squats x 10. All done IC. Head over to the rock pile. Find a multipurpose rock and return to the COP area. Curls x 10, Shoulder Press x 10, Tricep extension x 10, Thrusters x 10 all OYO. Leave the rock there and run down to the large rock near entrance 4. This spot would become the start/end point for a suicide of sorts. The suicide went like this. Run to your rock. Do 10 Thrusters. Return to the start and do 5 Burpees. The second stop was the playground for 10 Pull-ups, but on the way there stop at stop 1 for Thrusters on the way out and way back. 5 Burpees at the start. Stop 3 was the hot box for 10 Jump Ups. Stop at stops 1 and 2 on the way out and back. 5 Burpees at the start. The final stop was the end of the road near 51 for 5 Eight Count Bodybuilders. Stop at stops 1, 2, and 3 on the way out and back. 5 Burpees at the start. Mary while waiting for the six. Make our way back to our rocks. Carry them toward the church and line up facing back from where we came. There are 6 trees on the left. Carry your rock to the first tree. Do 5 Rockies. Leave the rock there, run back toward the church and tag the curb. Run back to your rock. Carry it to the next tree. 5 Rockies. Run to the curb and back. Repeat sequence until you get your rock to the last tree. Return the rocks to the rock pile. Head back toward launch. There were still a few minutes remaining so stop at the parking lot entrance to North Face. 10 Merkins there in the parking lot. 10 Merkins at the bottom of North Face. 10 Merkins at the top of North Face. Run back to the start going back down North Face and up. Repeat one more time. Short stroll back to the cars. Still 30 seconds left so Burpees until time is up.

Naked Moleskin

Nice work today men. Way to keep pushing. Good to see some new faces today in Coal Ash and Mr. Clean. It was Mr. Clean’s second ever post. Hope you keep coming out. The title is courtesy of Flipper. YHC will take it as a compliment. Even though not all the Rock Zero rules were followed. Thanks to Iron Horse for the take out.

Missed It By That Much

Though it was cold and a holiday for some, not YHC, nine came to get better at today’s edition of DMZ. Another tried, but was a little too late.

The Thang

After a quick disclaimer, head across Fairview down Camilla. Continue down Camilla until it meets with Fernbank. Stop there for COP. 10 x SSH, 10 x Merkins, 10 x Mountain Climbers, 10 x Low Slow Squats. All IC. Next up was a bit of four corners using Fernbank, Pepperdine, Innsbrook, Camilla. At each of the corners do 20 x Merkins. Mary while waiting for the six. Run it one more time doing 20 x Jump Squats at each corner. Mary while waiting for the six. Once everyone was in, continue down Camilla to Innsbrook. Instructions were given for a Matterhorn. 5 Burpees at the beginning of Innsbrook, 5 Burpees at the top of the hill, 5 Burpees at the end of Innsbrook, run back to the start with no stops. Repeat until time is called. Run back to the launch. Done.

Naked Moleskin

Great work today men. Believe everyone got over 4 miles. Plus exercises. About the late arrival, during COT someone who was not with us originally came up. Someone asked him if he wanted to join. Turns out it was fellow pax Frack. Apparently he got there just a little too late and came looking for us but we were nowhere to be found. He decided to sad clown it. Better than nothing.


Mainly just keep Bout Time and his son in your thoughts and prayers. As well as the family of Gremlin who passed away this weekend.



Trying to Seek Somewhat New Ground

12 men posted despite the looming possibility of hills this morning. Most were glad they did. Some were probably not.

The Thang

Head down 51 toward Rea Road. Take a right on Rea. Head fake 5 knolls. That was not in the plans today. Keep going down Rea until we get to Carmel Estates. Take a left into Carmel Estates. Stop at the stop sign for Parview Drive to regroup and explain the workout. The PAX were warmed up well so no additional exercises were needed. The workout was simple enough. Run a loop of Parview in the clockwise direction. When back at the start, do 20 Merkins. Turn around and run a loop in the counter clockwise direction. When back at the start, do 20 Jump Squats. That makes up 1 round. The goal was 3 rounds. Regroup when time was running low. Head back to the launch.

Naked Moleskin 

YHC has been waiting to use Parview for a while now. It’s an interesting stretch of road with the loop being only about 0.5 miles long, but with several decent climbs in both directions. YHC has never been there with Fast Twitch before. Many PAX hadn’t ever been back there. Thought this was a great time for it and a little something different. Feedback from the PAX was positive. By that YHC means negative. Most got 6.5 miles plus. Great push and nice work out there men.

Thanks for following YHC today. It was great to lead this group.

Thanks to Astro for the stellar take out.


-Joe Davis Run For Recovery ( Jan. 6th, 2018 ) Price increase happens Christmas Day so sign up now.

-Benny is a new site Q for Basecamp. He wants you to post. You should.

-Fast Twitch will be open on December 26th. Purple Haze on Q. Let’s not let him go it alone.

So a Marine and a Sailor Walk Into a Convergence

Three dozen of Charlotte’s best gathered on this fine morning for a Pre-Veteran’s Day Centurion / The Brave convergence.

The Thang

Head out of the launch and make our way to the bull ring. Once at the bull ring, circle up in the parking lot for COP. Exercises were Merkins x 10, Mountain Climbers x 10, Peter Parker x 10, and Low Slow Squats x 10. All done in cadence.

Short mosey back to the entrance of the bull ring. Instructions were given for the upcoming set. We would run a loop of the bull ring stopping at each of the six bumps along the way performing the called exercise. We would do 11 reps at each stop. The reason 11 was chosen is in honor of Veteran’s Day. The formal end of hostilities of WWI ended on the 11th hour of the 11th day of the 11th month. That day was chosen as Veteran’s Day so this seemed appropriate. A total of 4 loops were completed. The exercises were Merkins, Jump Squats, Heels to Heaven, and finally Burpees. We regrouped after each loop. The first finishers of each loop were rewarded with Mary.

Squid took over and led the Pax in some more advanced Mary.

Regroup and head out of the bull ring taking a left on Ballantyne Corporate Pl. Head down to the fitness trail taking a right onto the trail. Go down the trail, stop for 11 pullups, then continue to the bridge. Everyone grab a rock suitable for lifting and running. Carry the rock to the entrance of the Snyder’s Lance parking lot. There are five light poles on the right side of the parking lot. Carry the rock to each of the five lights and perform Thrusters on the way out. Turn around and run with the rock straight back to the start. The reps at the lights were 11, 10, 17, 7, 5. For those that do not know, today also happens to be the birthday of the United States Marine Corps. It was founded November 10th, 1775. Hence the rep sequence. YHC is a Marine so this needed to be incorporated into the workout somehow. Time was running short after one round so return the rocks back to the pile and mosey back to the launch. There was a little less than two minutes left so perform Burpees while we wait. Done.


It was a honor for YHC and Squid to lead on this day as veterans. Let’s keep veterans on our minds more than just this one day. Without veterans past and present what would we as Americans have? Remember the saying Freedom Isn’t Free. It is indeed not free. People have and are putting their lives on the line so that we can have the things that we have. Without them there is no freedom. Without them there would be no United States.


-A51 Christmas Party, 12/8

-SOB Christmas Party, 12/16

-Turkey Trot on Thanksgiving in Blakeney

-Joe Davis Run for Recovery, 1/6

Semper Fi

Rocks. They’re Good For You

14 men came to Anvil this morning and got a full body workout in. Including some lifting in the form of rocks.

The Thang

Quick COP that included 15 x Merkins, 15 x Mountain Climbers, and 15 x Low Slow Squats. All in cadence. Followed by a Burp n Merk set to 5 OYO.

Mosey to the end of the parking lot near entrance 4. Instructions were given to run to each speed bump along the perimeter road. At each speed bump, stop and perform a Burp n Merk set up to 5. When finished at the last speed bump, turn around and do the same on the way back. Finishing where we started.

Mary while waiting on the six.

Mosey to the rock pile near the baseball field. Before choosing a rock, run to the playground, do 15 x Pullups, and run back.

Choose a rock suitable for lifting and running. Carry said rock to the light pole nearest the rock pile.

Round 1 of rock work consisted of 10 x Bicep Curls, 10 x Shoulder Presses, 10 x Triceps Extensions. Drop the rock. Run to the second light pole. Perform 10 x Jump Squats. Run back to your rock. That’s 1 round. Complete 5 total.

Mary while waiting for the six.

Before moving onto round 2 of rock work, run to the playground for 15 more Pullups.

Round 2 of rock work consisted of 10 x Thrusters, carry your rock to the first light pole, drop the rock and do 10 x Burpees jumping over the rock after each Burpee. After the Burpees are complete, pick the rock back up and run to the start. That’s 1 round. Complete 5 total.

Mary while waiting for the six.

Take the rocks back to the pile. Mosey back to the launch. Time is up. Actually a few seconds over.

Naked Moleskin

YHC posts many workouts that take place at Calvary Church so there have been some ideas for workouts floating around in YHC’s head for a while. Glad to get to use some of them this morning. That was fun. Hopefully everyone got something out of it. Thanks to Hannibal for the take out.


Area 51 Christmas Party is Friday 12/8 at Seaboard in Matthews.

A Few Hills and a Whole Lotta Sweat

14 Pax for today’s hilly, and unseasonably hot and humid version of Fast Twitch.

The Thang

Mosey from the launch over to Raintree. Continue running down Raintree Lane stopping at the top of the hill where 4 Mile Creek Road intersects to gather the six and explain what was to go down. Instructions for a suicide burpee ladder were given. Use the top of the hill as the starting point. Run down to Providence Colony Dr. Do 2 burpees. Run back up the hill to the start. Turn around. Run back to Providence Colony for 2 burpees then continue to Windbluff Dr. for 4 burpees, Turn around. Run back to the start, stopping at road one for 2 burpees then continue to the top. Repeat one more time heading to Smokerise stopping at the previous roads doing the requisite amount of burpees going out and coming back. The first finishers were rewarded with Mary, jump squats (good call LaRonda) and Merkins. Once we had almost everyone, head back toward the launch. Gather the remaining Pax along the way. Done.

Naked Moleskin

Good work today men. YHC would like to say that was fun, but it wasn’t. Thanks to LaRonda for the take out.


10/21 – Southern Discomfort

10/27 – F3 Golf