14 brave souls emerged from the gloom on Tuesday morning to kick the beast in the teeth at Fast Twitch.
The Thang:
Run to field for COP consisting of SSH’s, IW’s, Squats, Merkins, Deck Squats, and Burpees
Run to track for 10 minutes of sprints — 100 meter dashes, going every 50 seconds (faster you run the longer you can rest!) for a total of 12x.
Run to the field for the beast — 6 times down the field and back (end line to end line run), 6 stops along the way (3 going, 3 coming back), for 6 reps of the called exercise at each stop. Called exercises were merkins, deck squats, diamonds, dry docks, LBCs, and something else. LBC was the last one, and we did burpee broad jumps for the final 1/3rd of the field… just cuz.
Run to parking lot for SheHateMe till the clock read 6:00… about 3 minutes.
COT
Moleskin:
That’s it. Nice work out there. It’s been an honor.
-Sprague
Aye! 15 strong men ventured into the gloom for the weekly FastTwitch beatdown. I am tardy on posting this, and short on time, so here are the essentials. Consider the moleskin to be crowd-sourced in the comments… chime in fellas.
The Thang:
Warm up: SSH, IW, jog a lap.
1 mile time trial, results below
various exercises across the field, followed by approx 3/4 lap run back to starting point. exercises included broad jump burpees, bear crawl, lung walk, more bjb’s.
sprints for 1.5 lengths of field, with deck squats in between intervals
peoples chair, and about 30 burpees until the bell rang.
time trial results:
49er: 5:57
Sprague: 6:00
Bug Eater: 6:06
Header : 6:10
Turkey Leg 6:10
Soul Glow 6:10
Flyboy 6:20
Purple Haze 6:28
Rock Thrill 6:32
Skywalker 6:59
Baracus 7:00
Stagecoach 7:09
Dora 8:00 (PR)
Strange Brew 8:05
Leroy 8:13
Moleskin:
It was a beatdown, and there was a huge co-ed crowd on the track with us. I think they were glad they didnt have to do the broad jump burpees and deck squats.
Nice work out there fellas.
Aye! The VSF was planted and then immediately abandoned for the better part of the workout as 14 Strong Men sped off into the gloom for a mostly-off-campus adventure, later to be joined by a 15th who has not yet adjusted to the earlier start time of Fast Twitch.
The Thang:
*Run to Davie Park the long way (along 51)
*COP in Davie Park consisting of SSH, Merkins, Squats, Burpees
*Run along neighborhood roads in a counter-clockwise pattern from Davie Park eventually back to the school. At each point where the road you’re on dead-ends, 30 merkins and plank work to regroup.
*Once back at school, more pain including lunge walks, burpees, squats, and mary.
Altogether, the pax completed:
*3.1 miles of distance
*200 merkins
*30 burpees
*Plenty of planking
*Some respectable number of squats, walking lunges, and mary
Moleskin:
*Mall Cop joined the workout when we made it back to the school. Claims he was only 5 minutes late and was running on the track the whole time, solo. This cop has no alibi, however.
*YHC brought out the gunshow… went ahead and let it be known that’s my thang for warm weather… and I’m like Teflon here… anything you dish out on that don’t bother me.
*A co-ed bunch came running through the school parking lot while we were in the middle of knee-ups. Or, at least, some of us were doing knee ups while many were apparently just totally smoked and enjoying a nice sit and/or layabout. A perfect opportunity to impress all of the non-F3 world was missed, alas. It’s supposed to hurt!
*Great group forming at Fast Twitch. Come check it out if you haven’t yet.
Nice work out there today fellas.
-Sprague
Aye! 14 brave souls (2 brave FNGs) ventured into the extra gloomy gloom to see what all this Fast Twitch talk was all about. Whatever they were expecting, it probably wasn’t this.
The Thang:
Run to football field for COP
SSH x 20
IW x 15
Merkins x 15
Peter Parkers x 15
Mosy to end line
Run full length of field (goalpost to goalpost) — become one with the field, fellas (foreshadowing).
The Beast: 6 trips down and back full length of field, 6 stops on each trip, 6 reps of called exercise at each stop. Called exercises:
Merkins
Squats
Jumping lunges
Burpees (crowd pleaser)
Wide Arm Merkins
and something else
11’s on the full length of the field with burpees and squats (smoker)
As pax finishes the 11’s begin burpee laps — run a lap, 10 burpees, repeato until all pax finished w/ 11’s. Everyone runs at least one lap.
Run to parking lot, peoples chair until all pax arrive.
COT
Moleskin:
Ok, so that was a total smoker. We covered ~3.4 miles, so Fast Twitch did live up to the billing of covering more ground than your average bootcamp workout. Though the pax was smoked and relatively quiet out there today, and generally not very fast with all the burpees, etc, taking the speed out of us.
I had no idea how long that set of 11’s was going to take. I had a load of other stuff planned for after that if there had been time. Don’t worry, it’s all on the list for next time.
Good size crowd for a launch, including 2 brave FNGs. Hope to see you guys out again.
Totally forgot about my orange cones that I put out to mark the stops for the Beast. If the DV pax sees them out there tomorrow morning, grab ’em for me. Thanks.
Turkey Leg is the QIC next week. Let’s see what he’s got up his turkey leg.
Nice work out there today fellas.
-Sprague
Yes, it is early to be pre-blasting for a Tuesday morning workout, but here goes…
Fast Twitch will launch on Tuesday morning at 5:15 (yes, 5:15) from South Charlotte Middle School. Bring your head lamp and your smoke boots.
Rumors are swirling about what exactly Fast Twitch will be like. You’ll just have to be there to really know, but think of it as a bootcamp workout, but one that incorporates generous helpings of running.
This week we will stay on campus at SCMS. Plenty to work with there. However, future episodes will include exploration of surrounding terrain. You’ve been warned, although in all cases we will employ no-drop tactics to keep the pax challenged but together regardless of fitness level.
Sprague and Turkey Leg are your site QIC’s. Sprague has the lead this week, and we’ll be looking for others to step in and lead workouts as we go.
Starting gun at 5:15, and we’ll go until 6:00.
See you in the gloom!
-Sprague
Aye, the bell rang and 19 strong men answered the call in spite of, or perhaps because of, the morning’s rainy conditions.
The Thang:
Run to field for COP:
SSH x 50
Mountain Climbers x 30
Merkins x 20
Diamonds x 6 (QIC Smoker)
Wide Arms x 10
Squat x 30
Run to playground / parking lot for 20 minutes of AMRAPs consisting of:
Pullups x 5
Merkins x 10
Squat x 15
Run to cones and back
Rinse and repeat for 20 minutes
Run to rock pile, grab a pet rock, line up along sidewalk at edge of field for a set of 11’s:
Run to lightpost, Stagger Merkins on Pet Rock x 1, Run back to sidewalk, Squat w/ Pet Rock x 10
Repeat (Stagger x 2, Squat x 9, etc)
Return pet rocks
Run to parking lot for Mary:
Knee-up x 30
HSF x 30
Dolly x 30
COT
Moleskin:
*Today was YHC’s first QIC in the Southlands. Still learning names and faces. Missing one… post in comments to receive full credit.
*Arrival times are telling: First to arrive this morning was Boots (FNG, EH’d by Dora, with noteworthy footwear). Arrived in plenty of time, wondered where the PAX parks and what he was getting into. 2nd to arrive was YHC, Q’ing for the first time in the Southlands. Rest of PAX came streaming in in JIT fashion.
*Diamonds — always have been, and likely always will be, a smoker for YHC.
*Noteworthy performance by Dolphin — on the AMRAP session he was flying on the run segment. And, yes that was with a ruck. Form was questionable. Dredd-esque chicken wing arms in full effect.
Strong work out there today, men.
-Sprague